Transcript Starting an Exercise Program

Starting an Exercise Program
Top 10 Reasons to Start an Exercise Program
10. Relieves anxiety and depression
9. Decreases risk of chronic
diseases
8. Increases metabolism
7. Increases energy and
stamina
6. Increases bone density
Top Ten Reasons to Start an Exercise Program
5.
4.
3.
2.
1.
Improves flexibility
Prevents falls
Prevents weight gain
Improves sleep
You will feel better!
FYI
•Burning an extra 200 calories per day in physical activity* can
produce a weight loss of 20 lbs in one year.
•Regular physical activity is the most common characteristic of
individuals who have lost and maintained a significant amount
of weight.**
•“Regular physical activity is probably as close to a magic bullet
as we will come in modern medicine. If everyone in the U.S.
were to walk briskly 30 minutes a day, we could cut the
incidence of many chronic diseases 30% to 40%.” ***
*Roughly the equivalent energy expenditure of a 2 mile brisk walk
**Klem, M.L., Wing, R.R., McGuire, M.T., Seagle, H.M., & Hill, J.O. A descriptive study of individuals successful at long-term maintenance of
substantial weight loss. American Journal of Clinical Nutrition, 1997, 66, 239-246.
***Dr. JoAnn Manson, Chief of Preventive Medicine at Harvard's Brigham and Women's Hospital, Time, Jan. 21, 2002
What are YOUR
reasons to start an
exercise program?
List
3-4
What are your
roadblocks?
Roadblocks
“I don’t have time.”
“I’m too tired.”
“I don’t like to sweat.”
“I don’t know what to do specifically.”
“I don’t want to.”
“I’m afraid I’ll hurt myself.”
“It’s boring.”
“I can’t stay motivated.”
Roadblocks
“With all of my sweaty gym clothes, I’ll
have more laundry.”
“Exercise is expensive.”
“It’s uncomfortable, it hurts me.”
“I can’t do what I used to be able to do.”
“It is not important.”
“I don’t have anyone to exercise with.”
List 3-4 of your roadblocks
Overcoming Your
Roadblock(s)
Overcoming Your Roadblocks
Example:
–Initial Roadblock: “I’m too
tired.”
–Or more specifically, “When I
first wake up, I’m too sleepy to
be active. At night, I’m
exhausted from the workday.”
Overcoming Your Roadblocks
Possible strategies to get around roadblock:
• Go to bed earlier at night so that you will be
more awake in the morning.
• Have a light breakfast and a cup of coffee, then
go for a walk.
• Participate in physical activity over the noon
hour.
How can you overcome your roadblocks?
Components of an
Exercise Program
Cardiovascular
(Swimming, running, walking,
jogging, cycling)
Strength Training
(Resistance bands, free-weights,
weight machines)
Flexibility
(stretching, yoga)
Cardiovascular benefits
•Decreases body fat
•Decreases total cholesterol
•Increases heart function
•Increases aerobic work capacity
•Reduces blood pressure
Strength Training benefits
•Increases bone density
•Increases stamina
•Weight loss and weight maintenance
•Decreases risk of injury
•Increases sense of balance
Flexibility benefits
•Improves range of motion
•Improves balance
•Reduces risk of injury
•Increases circulation
Exercise Guidelines
Cardiovascular
Adults (ages 16-64) should do 2
hours and 30 minutes a week of
moderate intensity, or 1 hour and 15
minutes a week of vigorous intensity
Cardiovascular
Aerobic activities should be
performed in episodes of at least 10
minutes, preferably spread
throughout the week.
http://health.gov/paguidelines/
Strength training
Adults should do
strength training 2-3
times a week working
the major muscle
groups
http://health.gov/paguidelines/
Flexibility Guidelines
• Stretch your muscles when they're warm (after your warm
up or, even better, after your workout)
• Do static stretches with a focus on tight areas such as the
hamstrings and lower back
• Stretch a minimum of 2-3 days a week...even better would
be every day
• Stretch within your range of motion. Stretching shouldn't
hurt.
• Hold each stretch for about 15-30 seconds and do 2-4 reps
of each stretch
http://exercise.about.com/cs/exbeginners/a/exbasics_2.htm
Mix it up
Research shows that diversifying your
workout routine offers greater payoffs
than sticking to the same moves for
years on end. That's because exercise
variety maximizes benefits and
minimizes obstacles to working out,
such as injuries, plateaus, and
boredom.
http://www.realage.com/WorkoutCenter/Articles.aspx?aid=10497
How Many Calories Am I Burning When I Am…
Activity
130
lbs.
140
lbs.
150
lbs.
160
lbs.
170
lbs.
180
lbs.
190
lbs.
200
lbs.
220
lbs.
240
lbs.
260
lbs.
280
lbs.
300
lbs.
Shopping for
Groceries
78
84
90
96
102
108
114
120
132
144
156
168
180
Vacuuming
98
105
112
120
128
135
142
150
165
180
195
210
225
Washing Car
98
105
112
120
128
135
142
150
165
180
195
210
225
Walking 3
mph (20
min. mile)
104
112
120
128
136
144
152
160
176
192
208
224
240
Mowing
175
189
202
216
230
243
257
270
297
324
351
378
405
Down hill
Skiing
169
182
195
208
221
234
247
260
286
312
338
364
390
* This is based on 30 minutes of activity
How Many Calories Am I Burning When I Am…
Activity
130
lbs.
140
lbs.
150
lbs.
160
lbs.
170
lbs.
180
lbs.
190
lbs.
200
lbs.
220
lbs.
240
lbs.
260
lbs.
280
lbs.
300
lbs.
Stair
Climbing
182
196
210
224
238
252
266
280
308
336
364
392
420
Basketball
-leisurely
nongame
169
182
195
208
221
234
247
260
286
312
338
364
390
Hiking (no
load)
202
217
232
248
263
279
294
310
341
372
403
434
465
Stair
Climber
machine
208
224
240
256
272
288
304
320
352
384
416
448
480
Weight
Training
162
175
188
200
213
225
237
250
275
300
325
350
375
* This is based on 30 minutes of activity
Track Your Progress
•Set goals
•Track your physical
activity
•Reward yourself!
Goals
•Start by setting small, reasonable
weekly goals.
•Choose an activity you like to do.
•Choose an activity that you can easily
fit into your daily routine.
•Choose an activity that you have easy
access to.
•Choose an activity that you feel
comfortable doing.
Take Small Steps
•Dance to music
•Gardening
•Walk during lunch hour
•Stretch before bedtime
•Take the stairs
•Walk the dog
•Carry groceries instead of
pushing the cart
Reward Yourself
•When you meet your goal(s),
celebrate by giving yourself a special
reward.
•Use rewards to give yourself credit
for your successes.
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
GO!