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.
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
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
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