Fitness For Life

Physical Fitness

• The ability to perform daily physical activities without getting out of breath, sore, or overly tired.

• Overtraining can occur as a result of exceeding the recommendations of the FITT formula– The FITT formula is made up of four important

parts involved in fitness training: frequency, intensity, time, and type of exercise.

RHR

• Resting heart rate and recovery time are indicators of your level of cardiorespiratory endurance.

• Your RHR is the number of times the heart beats per minute while at rest.

• Your target heart rate zone is the range in which the most gains in your cardiorespiratory health will occur

Exercising the Safe Way

• Get conditioned by preparing your body for the activity in which you are engaged.

• Dehydration is the state in which your body has lost more water than you have taken in.

• Stay active and avoid getting a chronic disease.– A chronic disease is a disease that develops

gradually and persists over a long period of time.

Exercise

• Is important because it helps to keep you healthy

• Helps you cope with stress during the day• Helps you to have more energy• Increases your hearts strength• Walking, cycling, and swimming are all types

of aerobic exercise

Lifting is an anaerobic exercise

Bowling is anaerobic exercise

Baseball is anaerobic exercise

Guidelines for exercise

• Never ignore the pain• Always dress for the weather• Never overdo your work out• Exercise or train in open areas that have good

lighting• Let someone know where you are • Exercise with a friend

Exercise will make you feel and look better.

Sleep

Sleep

• When you first fall asleep, we go into NREM sleep where the body is recovering from the day’s activities and brain activity is at its lowest.

• REM is the dream stage of sleep and occurs 1 ½ hours into sleep.

• REM and NREM alternate during sleep.• Both types are needed to stay healthy.

Insomnia

• Sleep disorder in that you can not sleep even if you are tired.

• Can be caused by caffeine, alcohol, smoking, stress, and lack of exercise.

Sleep Apnea

• Sleeping disorder in which there are breaks in the normal breathing patterns during sleep.

• Cause strain to the heart• Can cause one to be tired all the time• Occurs more often in obese and older people

Sleep Apnea

• Low records of breaths per minute and drop in oxygen in the blood.

• The most effective treatment is a Continuous Positive Airway Pressure machine (CPAP): A nose mask connected to an air pump delivering a steady pressure of 5-15 cm H2O. This expands the airway enough to prevent blockages.

Think of why you want to be more fit and set goals to help you get there. • You are worth the effort