SJC FIT CLUBPHYSICAL ACTIVITY

Why Exercise?

REASONS PEOPLE EXERCISE

REASONS WE DON’T

To get stronger Have more energy Perform better

physically To be healthier To lose weight To feel better To look better

No time Too hard Tried and it didn’t

work Feel weird in a gym Don’t want to bulk up Hate exercising Too tired

Exercise can be short and effective

Something is better than nothing

You can get the benefits of strength training in as little as 15 minutes a workout 3-4 days a week

More exercise is always better

I want to lose weight

Expend more calories than you take in…easy right?

68% of us are overweight or obese and more than that are sedentary in nature.

We need at least 30 minutes a day dedicated to MODERATE physical activity

Oh yea, exercise can be fun too.

Traditional Adult Physical Activity

There are many ways to exercise but people usually equate exercise to lifting weights and cardio.

They are, but there are many ways to prescribe those exercises, as well as many others.

This is exercise too!

Getting the picture?

So what is the secret?

There is no quick fix. If you are overweight,

it didn’t happen over night.

If you can lose the weight fast, you can gain it back and more even faster

Find your stride and increase it at a speed you can handle

You need a culture change

Obesity is hereditary, but not DNA!

When mom and dad eat bad, so do the kids, and their kids, and their kids…

We need healthier cultures at home, work, and with our friends

What is your culture like?

IS IT THIS? OR THIS?

Ingredients for success?

You need clear, measurable goals (short and long-term)

Make manageable changes (this isn’t go big or go home)

As you get more confidence, and success, increase your work load (it’s like starting a new job)

Be realistic in goals, and results (remember you didn’t get to your current weight overnight)

Guidelines for Cardio

Work your way up to doing at least 20 minutes of cardio 3-4 times a week (once you can do this it should become your minimum)

Find an exercise or exercises that you enjoy

The best method to know if you are doing enough is the talk test

The “Fat Burner” mode on the machine is not a better way to lose weight than the cardio mode

More is always better, but do what you can

Guidelines for Weights

Try to do a balanced weight workout 3-4 times a week minimum

Make sure to do every muscle group every week

If you want to bulk up lift heavy (8 or less reps)

To tone-up, do more reps

To lose weight you can do interval workouts as well

Girls, weights are as important for you as the guys, make sure to add those into your fitness routine

Alright, Let’s get fit!