Make your Move: Fitness for EveryBODY

Campus Recreation Center

Presenter: Amanda Lalonde, BA, CPT, GFILead Personal Trainer

http://youtu.be/_ja6QxAQCtA

What are some stereotypes/perspectives

of fitness/wellness/exercise

that you’ve heard or experienced?

Exercise is for EveryBODY!Health benefits vary depending on initial physical fitness

level.

Beginners often benefit most from increasing activity to recommended levels.

An active lifestyle does not require a regimented, vigorous exercise program.

Small changes that increase daily physical activity reduce risk of chronic disease and contribute to improved quality of life.

How much exercise do we need?

ACSM Recommendations(American College of Sports Medicine)

• Cardio:• 30-60 minutes of moderate-intensity exercise (five or more

days a week) – OR – • 20-60 minutes of vigorous intensity exercise (three days a

week) – OR –• A combination.

American College of Sports Medicine Position Stand. The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness, and flexibility in healthy adults. Med Sci Sports Exerc 1998;30(6):975-991.

ACSM Recommendations cont…

• Muscular Strength/Endurance:• Train each major muscle group two or three days each week

using a variety of exercise and equipment. • For each exercise:

– 8-12 repetitions improve strength and power. – 10-15 repetitions improve strength in middle-age and older persons

starting to exercise. – 15-20 repetitions improve muscular endurance.

American College of Sports Medicine Position Stand. The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness, and flexibility in healthy adults. Med Sci Sports Exerc 1998;30(6):975-991.

ACSM Recommendations cont…

• Flexibility:• Adults should do flexibility exercises at least two to

three days each week to improve range of motion.

• Body Composition• Following these guidelines and proper nutrition will

positively alter composition and prevent certain health risks.

American College of Sports Medicine Position Stand. The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness, and flexibility in healthy adults. Med Sci Sports Exerc 1998;30(6):975-991.

What are some of the benefits of exercise?

The Bennies…

o Elevates Metabolism so you burn more calories. o Increase aerobic capacity (fitness level). o More energy at the end of the day/accomplish

more! o Maintains, tones, and strengthens muscle. Also

helps with muscular endurance. o Decreases blood pressure. o Increases oxidation of fat (breakdown and use).o Increases HDL Cholesterol (The good kind).

…more bennies…

o Makes your heart more efficient. o Increases hemoglobin (carries more oxygen

through your blood). o Decreases tendency of blood to clot in blood

vessels. o Increases strength of bone. o Causes development of new blood vessels in

heart and muscles. o Enlarges arteries that supply blood to the heart.

…look at all them bennies!o Decrease levels of triglycerides (fat).o Improves control over blood sugar.o Improves sleep.o Increases efficiency of digestive system, and may reduce

incidence of colon cancer. o Increases thickness of cartilage, helping support protective

effects on joints. o Decreases women’s risk of developing endometriosis by 50%.o Increases blood flow to skin for healthier look and feel.o Enhances brain function (memory, decision making skills,

attention span, multi-tasking, planning, etc…).o Makes you feel GREAT and improves self-esteem!

And if that wasn’t enough!

Exercising SafetyStart SlowDress for successFirst things FirstExercise ProperlyGet active in a safe areaFood and DrinkYou’re not done, until you’re done. Give it time

Exercise Mistakes to Avoid Ignoring the experts Making Bad Choices Not knowing your limits Ditching the Warm-up Neglecting Technique Poor Breathing Setting Ridiculous Goals Too Much Too Soon Overtraining Expecting Spot Reduction

Okay… we get it…

Exercise Basics Exercise Benefits Exercise Safety Exercise Mistakes to Avoid

But what about the actual exercise?

What are the essential components of exercise?

Components of Fitness

Cardiorespiratory Muscular StrengthMuscular EnduranceFlexibility/Posture/

BalanceBody Composition

Essential Exercise Elements

Warm Up:• To slowly prepare your body for exercise. • Increases core temperature. • Lubricates joints and is highly important for injury

prevention.

Cool down• Transitions body back to normal conditions. • Provides time for relaxation and destressing• Highly important for injury prevention.

How do you like to get your sweat on?

The Building Blocks:Basic Exercise Structure

• Warm-up:– 5-10 minutes on a cardio machine, low-intensity exercise, or dynamic

stretching

• Cardio:– 20-30 minutes on a cardio machine, low to moderate intensity.

• Muscular Strength/Endurance:– 5 exercises, 2-4 sets each– 8-12 reps for strength, 10-15 reps for endurance

• Flexibility/Cool down:– 5-10 minutes of stretching, relaxation, low intensity.

Workout Example: @ the gym• Warm Up

– 5-10 minutes on elliptical, low intensity.

• Cardio– 10 minutes on stair stepper and 15 minutes on stationary bike.

• Muscular Strength/Endurance– 3 sets: 8-12 reps chest press machine. – 3 sets: 8-12 reps row machine.– 2 sets: 10-15 reps shoulder press machine– 3 sets: 8-12 reps leg press machine– 2 sets: 10-15 reps abdominal machine.

• Flexibility/Cool down– 5 minutes of foam rolling– 5 minutes of band static stretching

Workout Example: Deskercise• Warm-up

– Walk around the office– High knees around your office– Inchworm

• Cardio– Foot Fire

• Speedily tap your toes on the floor under your desk. Or graduate to a harder (and less inconspicuous) move: Stand in front of a small trashcan and lift up those legs to tap your toes on its edge, alternating feet, in a soccer-drill fashion. Muscular Strength/Endurance

– Mountain climbers – Jog in place– The mover and shaker

• There’s nothing wrong with a quick bout of seated dancing.

Workout Example: Deskercise cont..• Muscular Strength/Endurance

– The wallstreet wall sit• Wall sits are great for building strength and endurance. • Sit and hold for 30-60 seconds (or up to 12 hours, the world record!), while reading

your journal article (or email or grading homework).• For some extra burn, try crossing the right ankle over the left knee, hold for 15

seconds, then switch!

– The Pinstripe Push-Up: • This slightly modified wall push-up is more suitable for suits. • Complete 12-15 reps.

– The Desk Chair Swivel: • Lucky enough to have a fun swivel chair? Use its twirl to your advantage with this

oblique abs fix.

• Flexibility/Cool down:– Static stretching in your chair for all major muscle groups.

Variety of Workout Styles & Designs

• Deskercise• Office Workout• Home Workout• Circuit Training• HIIT Training• At the Gym• 5.4.3.2.1 Workout• Tabata

• Crossfit• Homevideo

Workouts• Dance Classes• Intermural/Club

Sports/community leagues

Fun Ideas• Work Ideas:

– Walking Meetings– Hand deliver messages you

typically send via email– Take the stairs– Park in the back of the parking lot

• Social Ideas:– Hike in the nearby mountains.– Biking the Poudre Trail– Fun Runs/Walks in the

community– Walk to breakfast, lunch, or

dinner• At Home:

– Garden or plant a tree– Vacuuming and general cleaning – Home workout videos– Wash your car– Walk your dog

• At the Gym– Personal trainers– Buddy System– Group Fit Classes

Bodyweight Ideas– Inchworm– Power skip– Stair climb– High Knees– Alternate leg bounding– Butt Kick– Tuck jumps– Jumping jacks– Foot Fire– Mountain climbers– Plank to push up– Burpees– Push-up– Vertical jump– Long jump– Invisible jump rope– Squat jump

– Step up– Leg hops– Frog jump– Lunges– Skater lunges– Curtsey lunges– Side-to-side jumps– Planks– Jumping jack planks– Power punches– Flutter kicks– Bicycle crunches– Seated crunches– Wall sit– Squat– Calf raises– Bird-dogs

– Donkey kicks– Supermans– Tricep dips– Arm circles– L seats– Crunch– Glute bridge– Side plank– Russian twist

Do It Yourself (DIY) Workout

Feeling Sore?• Acute Soreness

– Muscle Soreness during or immediately after exercise is usually due to normal muscle fatigue.

– Feeling discomfort is often caused by chemical waste building up in your muscles. – The soreness usually disappears in a few minutes, and you can continue exercising. – Acute pain is different than acute muscle soreness. Pain may indicate an injury,

which may require medical attention.

• Delayed Soreness– Delayed Onset of Muscle Soreness (DOMS)– This usually appears later approximately 12 hours after your workout. – The symptoms may peak between 24-48 hours later, and normally disappear

within a few days.

• Symptoms of soreness and stiffness are normal to the adaptation process. This leads to additional strength gains once your muscles have recovered. This is why REST is so important!

How to minimize DOMS

• Proper Warm-up• Change your program gradually• Progress slowly to allow for your body to adjust. • Cool down with long static stretches. • Allow sore muscles to heal before exercising them again. • Gently massage sore muscles/foam roll them out. • Apply ice to the affected areas for a few minutes. • Anti-inflammatory medication can also help with

discomfort. • If discomfort or soreness persists consult your physician.

What’s the #1 excuse for not working out?

TIME!

Excuses

Finding time is the most difficult….…so make time for it.

Get up an hour earlierWork it into your daily schedule

Stay up an hour later

Tools• www.myfitnesspal.com• www.youtube.com• www.pinterest.com

• Apps:– Northface Tracker App– Pedometers– Fitbt– Fastfood calories– My fitness buddy– Mapmyrun

What have you used?

QUESTIONS?