Fitness Tips
Presented by: Bill Byron
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What is Physical Activity?
Anything that gets you moving!
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Benefits of Physical Activity
Physical Activity Reduces the risk of
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National Trends
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Finding a Balance
Calories in Food > Calories Used = Weight Gain
Calories in Food < Calories Used = Weight Loss
� Calories in Food = Calories Used = Weight Control
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How Much Exercise Do I Need?
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Why Don’t We Do It
Exercise is Important…
I don’t have enough time
I get bored!!
The gym is too intimidating
I am too tired!!
I don’t know what to do!
I need to take care of the family
I Don’t Like It!
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Making Physical Activity �a Part of Your Life.
There are 1440 minutes in every day...
Schedule 30 of them for physical activity.
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What is Physical Fitness?
Good health or physical condition, especially as the result of exercise and proper nutrition.
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Components of Fitness?
4 Components of Fitness:
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Aerobic Fitness
Defined – The body’s ability to take in and use oxygen to produce energy. Aerobic activities make you breathe hard & they increase your heart rate.
Some of these activities include:
- Jogging
- Walking
- Cross-country skiing
- Bicycling
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Muscular Fitness
Defined – The strength and endurance of your muscles.
Benefits:
Some activities include:
- Weight Lifting
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Flexibility
Defined – The ability to bend joints and stretch muscles through a full range of motion.
Some activities include:
- Stretching (Sit & Reach)
- Warm-up & Cool-down
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Body Composition
Defined – The amount of fat tissue relative to other tissue in your body.
- Your body composition is based not on how much you weigh, but rather on how much of your weight is fat as opposed to muscle.
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Exercise Your Body & Mind
Yoga, Pilates, Tai Chi
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What is the Best Exercise?
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Measuring Physical Activity Intensity – Target Heart Rate
Maximum Heart Rate (MHR)
220 – AGE = MHR
Target Heart Rate
MHR X .60 = Minimum Heart Rate
MHR X .80 = Maximum Heart Rate
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Target Heart Rate
Are you training at the right pace?
220-36= 184 (MHR) 184 x .60 = 110 (low) 184 x .80 = 147 (high)
My range is 110 – 147 (60-80%) (18 – 24)
Training Zones:
Warm-up Zone: 50-60%
Fat Burning Zone: 60-70%
Aerobic Zone: 70-80%
Anaerobic Zone: 80-90%
Red Line Zone: 90-100%
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Stages of Change
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“We are what we repeatedly do.”� — Aristotle�
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Steps to Fitness
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Write Your Personal Fitness Goal
My goal is to ______________________ for at least
(Write one favorite activity here)
__________ minutes ____________ times each week.
(minutes / day) (Number of times)
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Pre-participation Checklist
YES NO
**If you answer “yes” to any question, we advise you to consult with your physician before beginning an exercise program.**
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Ok, Now What?
“There is no easy way out. If there were, I would have bought it. And believe me, it would be one of my favorite things.” Oprah Winfrey
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Final Tips For Being More Active
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Exercise Safely and Wisely
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Believe…
…anything is possible!
“The only reason the bumble bee can fly is because no one told him that he can’t!”
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