Tymikia S. Glenn, BS ACSM CPT Fitness and Membership Director Milan Family YMCA

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1 Tymikia S. Glenn, BS ACSM CPT Fitness and Membership Director Milan Family YMCA

2 Benefits of Starting an Exercise Program 1. Helps build and maintain healthy bones, muscles and joints 2. Reduces feelings of depression 3. Promotes psychological well being and reduces stress 4. Helps people achieve and maintain a healthy body weight 5. Reduces the risk of developing colon cancer 6. Lowers the risk of developing high blood pressure 7. Reduces the risk of stroke 8. Lowers the risk of developing non insulin dependent Diabetes 9. Lowers total cholesterol and increases HDL 10. Reduces the risk of developing and/or dying of CHD The American College of Sports Medicine

3 Reasons why people start programs?

4 What are some roadblocks?

5 Roadblocks Not enough time in the day. I m too tired. I don t like to sweat. I don t know what to do. I can t stay motivated. I am going to get in shape, then go to the gym.

6 Overcoming your roadblocks

7 Overcoming Time: Quadrant 2 activities, Steven Covey Tired: exercise = energy Unconfident in what to do: seek help of Certified Professional Motivation: set goals

8 10 common myths regarding exercise 1. Exercise burns a lot of calories 2. Sit ups are a good way to reduce belly fat. 3. After exercise, your metabolism is revved up all day, burning many extra calories 4. Just 15 minutes of aerobic exercise, 3 days a week is enough to promote good health 5.Aerobic fitness is a lot more important than muscular fitness

9 10 common myths regarding exercise 6. If I lift weights, I will bulk up and look like the body builders on TV 7.Stretch before you exercise 8. the best time to exercise is in the morning 9. You need to join a fitness club, to get in shape and lose weight 10. NO PAIN, NO GAIN The American College of Sports Medicine

10 Components of an Exercise Program

11 Cardiovascular, Strength Training and Flexibility

12 Cardiovascular Benefits Decreases body fat Decreases total cholesterol Increases heart function Increases aerobic work capacity Reduces blood pressure

13 Cardiovascular Recommendations Frequency: 3 5 days/wk Intensity: 40/50 85% HRR Time: minutes Type: Whatever can meet your needs. It should involve the large muscles of the body. The American College of Sports Medicine

14 Where to Monitor Heart Rate Radial pulse at the base of the thumb of your hand Carotid pulse at the side of the neck

15 Option 1 How to Monitor HR Use the first two fingers to locate the artery and count the pulse Count the number of beats for 6 seconds Converting to Beats Per Minute (BPM) Your pulse: (6 second count) x 10 = bpm

16 Target Heart Rate Range Step One Find your maximal heart rate by subtracting your age from 220: 220 (age) = HR max (220 30= 190HRmax) Step Two Find your target range: HRmax HRrest = HRR x % intensity + HRrest = 127 x.60= = =127 x.80= =164.6

17 Option 2 Rating of Perceived Exertion (RPE) This measurement tool is subjective and allows you to rate how hard you feel you are working. RPE Scale Rate how you feel on a scale of 6-20 in terms of exercise fatigue. Sitting quietly would be a 6.

18 Strength Training Benefits Increases bone density Increases stamina Weight loss and weight maintenance Decreases risk injury Increases sense of balance

19 Strength Training Frequency 2 3 days per week Perform a minimum of 8 10 exercises that train the major muscle groups One set of 8 15 repetitions Never train same muscle group back to back *Progress slowly, weight increase 5% each wk. Recommendations from The American College of Sports Medicine

20 Strength Training Tips Warm up for 5 10 minutes to loosen muscles and lubricate joints Rest each muscle you train 1 2 days before working it again Progress your workout from large muscle groups to small Each exercise should be taken through the full range of motion in a slow, controlled movement The American College of Sports Medicine

21 Improves range of motion Improves balance Reduces risk of injury Increases circulation Flexibility Benefits

22 Flexibility Training Frequency 2 3 days/wk Stretch to mild discomfort Hold stretch for 15 30sec with a minimum of 4 reps per muscle group Static stretches should be performed Don t hold your breath, bounce, stretch a cold muscle The American College of Sports Medicine

23 Track your progress Set goals Track your physical activity Reward yourself

24 Characteristics of Effective Goals Behavioral: aim for actions rather than outcomes Flexible: ex. Jog or cycle 4 5 times a wk Specific: walk 2 miles w/o stopping Measurable: can you quantify your goals in miles, minutes, reps, etc? Reasonable: is it possible? Realistic: does it stand a good chance of happening? Challenging: is it challenging, BUT also realistic? Meaningful: is it important to you? Reward for specific accomplishments Have a time frame: set short and long term goals The American College of Sports Medicine

25 Stages of Change Pre contemplation: not interested Contemplation: Thinking about it Preparation: doing some, but not enough Action: meeting set criteria <6 mo Maintenance: meeting set criteria >6mo *Figure out what stage your in and begin There! The American College of Sports Medicine

26 Ready! Set! Plan ahead Make it important Make exercise fun and convenient Start slowly and increase gradually Apply the components of exercise Document your exercise

27 GO

28 Thank You! Questions???

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