The Fundamentals of Exercise

Beginning the Quest for Improved Health and FitnessPaul Fullmer BS, CSCS

The Impact of a Sedentary Lifestyle

The Power of Exercise

Now What?

The Basics

• Posture• Movement• Work• Exercise Guidelines

The Basics: Posture

Fault: Rounded Shoulders and Rounded Back = Driving/Typing/Reading Slump

Posture: Main Factors

• Habitual Practice• Altered Patterns• Injury• Surgery

The Basics: Posture

Fix: Practice “Braced and Neutral”

What do I do in here again?

The Basics: Movement• Movement Categories

• Push and Pull• Movement at Organized Shoulders with Braced and Neutral Spine

• Hinge• Picking Up and Throwing Things Perfectly and Safely

• Squat• Hip Mobility and Hip Strength

• Locomotion• Moving Around

How much do I need to do?

The Basics: Work towards your Goals

• Two things that we can control:• Activity • Calorie Intake

The Basics: Work towards your Goals

• To lose weight, you must use more calories than you take in. Since there are 3,500 calories in one pound of fat, you need to reduce your caloric intake by 500-1000 calories per day to lose about 1-2 pounds per week.

• To gain weight, you must take in more calories than you use. Since one pound of muscle equals 2,500 calories, you need to increase your caloric intake by about 360-720 calories per day to gain 1-2 pounds of muscle.

The Basics: Exercise Guidelines

• Cardiovascular Training: Swim, Bike, Run, Row, etc.• Long = ~60-75% of Max Heart Rate• Sprint/Intervals = ~85-100% of Max Heart Rate

• Strength Training: Increase Strength and Muscle Mass• Increase Strength = ~85-100% of 1 Rep Max for 1-5 repetitions• Increase Muscle Mass = ~70-80% of 1 Rep Max for 8-12

repetitions

The Basics: Exercise Guidelines

• ACSM minimum guidelines: 150 minutes of moderate to high intensity activity per week• Other proposed minimums: 10,000 steps per day• Fitbit? Pedometer? IPod/IPhone?

• 2 or more days per week of strength training

The Basics: Exercise Guidelines

• Progressive Overload• Milo of Croton

Final Thoughts

• Think about your goals• How would achieving them affect your life?• How would you look?• How would you feel?• What would you be able to do?• How would others respond?

Final Thoughts

• What can you start doing today to achieve your goals?