The Natural Stress Reducer Chapter 12

Two Basic Types of Exercise

1.

Aerobic • • • • Long duration Uses large muscle groups Does not require more oxygen than can be taken in Examples include jogging, biking, rope jumping 2.

• • • • Anaerobic Short duration High intensity Requires more oxygen than can be taken in Examples include sprinting, weight lifting

Both are effective for managing stress and expending stress products

Physical Fitness Components

 Muscular strength- maximum force  Muscular endurance- continuous muscular work  Cardio respiratory endurance- ability to supply body with oxygenated blood.

 Flexibility- joints through range of motion  Body composition- lean mass to body fat  Agility – quickness, speed, and balance.

Physical Benefits of Exercise

1.

2.

3.

4.

5.

Improves function of the lungs and circulatory system Provides lungs with greater elasticity to breathe in more air Delays the onset of degenerative changes of aging Increases production of RBCs in the bone marrow Helps maintain normal blood pressure in normotensives and reduces in hypertensives

Physical Benefits (cont.)

6.

7.

8.

9.

10.

Results in shorter recovery time from strenuous activity Strengthens the heart muscle Results in a lower resting pulse rate Burns calories, thereby preventing health related conditions associated with obesity Accelerates the speed and efficiency of food absorption

Physical Benefits (cont.)

11.

12.

13.

14.

15.

Tones muscles to improve strength Increases endurance Improves posture Reduces LDLs and serum cholesterol Increases HDLs

Psychological Health Benefits of Exercise

1.

2.

3.

4.

5.

6.

Having increased self-esteem Being more positively perceived by others Feeling more alert and able Being a better worker Having decreased feelings of depression and anxiety Being better able to manage stress

Psychological Health Benefits of Exercise (cont.)  One reason for the psychological benefits of exercise is the release of endorphins and dopamine (brain neurotransmitters that reduce pain and give feelings of well- being)  EXERCISE CAN BE FUN!!!!

The Healthy Way to Exercise

1.

2.

3.

4.

5.

Take the PAR-Q (questionnaire) See your physician, if currently not healthy • • • Understand the principles of exercise

Intensity Frequency Duration

Assess fitness (e.g., take the Rockport Fitness Walking Test) Begin each session slowly and gradually

For Maximum Benefit:

 1. Intensity – Target Heart Rate  _____ 220 – age = maximum heart rate  Beginners – work out at 60% of maximum  Advanced in good shape – work out at 80% of maximum  Can you carry on a conversation while exercising….

For Maximum Benefit:

 2. Frequency  At least every 48 hours (3-5 days a week)  3. Duration  20 – 30 minutes minimum (depends upon level and intensity)

Types of Training

 START ANY NEW PROGRAM SLOWLY!!!!

 Interval training- changing intensity for short time  Continuous training-steady 60-80% for duration  Circuit training- aerobic and weight training  Competition vs. enjoyment

Opportunities at SFCC

 Wellness Program  P.E. classes  Fitness Center  Weight Room  Walking and jogging paths