Transcript Summer Workouts - Cedarville University | A Top Midwest

Summer Workouts
May 2011
Sandra Shortt, Ed.D.,CHES
Dwight Hayes
Robert Anfang
Program’s Purpose
• Our purpose in creating this program is to help faculty at Cedarville remain
active even though they may not have time to make it to the fitness center
to workout.
• We want to stress the importance of being physically active in a balanced
approach to fitness. Include strength training and aerobic fitness as well as
core strength development and flexibility in your workout.
• These workouts will help develop body weight strength and maintain
some strength. These workouts are more effective in supplementing an
already existing weight training and cardio program.
Before you begin….
• If you are planning to become much more physically
active than you are now, start by answering the seven
questions in the box on the next page.
• If you are between the ages of 15 and 69, the PAR-Q
will tell you if you should check with your doctor
before you start.
• If you are over 69 years of age, and you are not used to
being very active, check with your doctor.
• Common sense is your best guide when you answer
these questions. Please read the questions carefullyand
answer each one honestly.
Physical Activity Readiness
Questionnaire (PAR-Q)
• 1. Has your doctor ever said that you have a heart condition and
that you should only do physical activity recommended by a
doctor?
• 2. Do you feel pain in your chest when you do physical activity?
• 3. In the past month, have you had chest pain when you were not
doing physical activity?
• 4. Do you lose your balance because of dizziness or do you ever
lose consciousness?
• 5. Do you have a bone or joint problem that could be made worse
by a change in your physical activity?
• 6. Is your doctor currently prescribing drugs (for example, water
pills) for your blood pressure or heart condition?
• 7. Do you know of any other reason why you should not do physical
activity?
If you answered:
•
If you answered yes:
If you answered yes to one or more questions, are older than age 40 and have
been inactive or are concerned about your health, consult a physician before
taking a fitness test or substantially increasing your physical activity. You should ask
for a medical clearance along with information about specific exercise limitations
you may have.
In most cases, you will still be able to do any type of activity you want as long as
you adhere to some guidelines.
•
If you answered no:
If you answered no to all the PAR-Q questions, you can be reasonably sure that
you can exercise safely and have low risk of having any medical complications from
exercise. It is still important to start slowing and increase gradually. It may also be
helpful to have a fitness assessment with a personal trainer or coach in order to
determine where to begin.
•
When to delay the start of an exercise program:
– If you are not feeling well because of a temporary illness, such as a cold or a fever, wait until
you feel better to begin exercising.
– If you are or may be pregnant, talk with your doctor before you start becoming more active.
http://sportsmedicine.about.com/od/fitnessevalandassessment/qt/PAR-Q.htm, accessed 5/3/2011 at 3:54 p.m.
At Home Strength Training
Upper Body
Wall Push-ups
(Beginner )
•Place your hands on a wall about
shoulder width apart.
•Make sure that you are far enough
away so that your elbows are straight
but not locked.
•Keep your body rigid and bring your
nose to the wall.
•Keep your heels on the floor.
•Primary Muscles worked: Pectoralis
Major, Triceps, Deltoids.
•Work up to 3 sets of 20 reps
Floor Push-Ups
(Intermediate)
• Lie on the floor (chest down) and
place hands slightly wider than
shoulder width.
•Keeping you back flat and your toes
curled, lower yourself until the bend in
your arms forms a 90 degree angle.
• Exhale and extend your arms.
•Primary Muscles worked: Pectoralis
Major, Triceps, Deltoids.
•Work up to 3 sets of 10-15 reps
Decline Push-ups
(Advanced)
• Place your feet on a box or stool that
is about 6-8 inches high (for more
advanced, you can increase the
height).
•Place your hands slightly wider than
shoulder width apart.
•Keeping you back flat and your toes
curled, lower yourself until the bend in
your arms forms a 90 degree angle.
•Extend your arms and exhale.
•Primary Muscles worked: Pectoralis
Major, Triceps, Deltoids.
•Work up to 3 sets of 8-10 reps
Chair Dips
(Beginner-Intermediate)
• Stand in front of a chair.
• Sit down on the edge of the seat and
place your hands behind your hips.
• Lift your buns off of the seat and
walk your feet forward.
• Slowly lower your body downward.
• Extend your arms, raising your body
upward and supporting your weight
with your arms.
•Work up to 3 sets of 10 to 12 reps
•Primary muscles worked: Triceps,
Pectoralis Major
Triangle Push-ups
(Advanced)
• Get in the form of a regular push up
• Move both of your hands under your
chest (breast area) and make a
pyramid-like with your hands.
• Lower your body while you are in the
pyramid-like position.
•Extend you arms once your elbows
have reached a 90 degree angle.
• Work up to 3 sets of 8 reps
•Primary Muscles worked: Triceps
At Home Strength Training
Lower Body
Wall Squats
(Beginner-Intermediate)
• With your back firm against a wall,
bend your knees so that they are at a
90 degree angle and hold that
position.
•Work up to 3 sets of holding it 15-20
sec.
• To increase the difficulty, you may
increase the time that you are holding
the squat position.
•Primary Muscles worked: Quadriceps,
Gluteus Maximus
Leg Lunges
(Intermediate-Advanced)
• Weights are not required
•Stand with your feet even with each
other.
•Take one leg and step backwards
about one stride length.
•Bend the knee and just barely touch
the ground.
•Now return to the original position
and switch legs.
•Work up to 15-20 Lunges per leg
•Primary Muscles worked: Hamstrings,
Quadriceps, Gluteus Maximus.
At Home Strength Training
Core Exercises
Bent Arm Plank
(Intermediate- Advanced)
• Get into plank position by supporting
your body weight on your forearms
and toes.
• Keep your abdominals contracted
and your back straight, eyes ahead of
you.
• Hold this position for as long as you
can, building up to 1 minute.
• Work up to 3 sets for as long as you
can hold it.
• Primary Muscles worked: Abdominals
Scissor Legs
(Beginner-Advanced)
• Start off by lying on your back with
your feet together. (Do not need pillow
as shown in picture).
•Raise one leg as high as you can and
lower slowly.
• As soon as the first leg returns to the
starting position, the second leg
should be lifted.
•Do not arch your back during this
exercise.
•Keep your hands by your sides.
•Work up to3 sets of 10 kicks per leg.
•You can increase the difficulty by
increasing the number of kicks.
Weight Room
For those people who want to either
improve their strength or maintain it
the weight room is also available to
use.
Aerobic Training
At Home or in the Community
Hiking
at
John Bryan State Park
• Enjoy some great scenery (gorge,
river, waterfalls etc.) near Clifton, OH.
•This trail is about 2.91 miles long and
is classified as moderate difficulty.
•The trail surface is advertised as some
boulders, loose stone and soil.
•For more Information call (937) 7671274
Bike Trail in Cedarville
• There is a bike trail that runs through
the Village of Cedarville.
• It is a 10 ft wide trail that could be
used to run, walk or ride a bike on.
• There are mile markers that tell the
trails users how far they have gone.
Cedar Lake at Cedarville
University
• The lake located on the campus of
Cedarville University has been
measured at ½ mile.
•The lake has good sidewalks that
would make for a quick afternoon
stroll around.
Every Day Activities for Overall Health
Along with intentionally doing strength
training and aerobic workouts there are a
large sum of activities that can be done
throughout the day to burn calories and
exercise without even realizing you are
exercising.
Walking to Work
In order to get in a bit of exercise why
not park approximately 1 mile away
from work? Parking down by the
corner of Beans and Cream will force
you to walk both to and from work and
give you a bit of exercise in your daily
routine.
Coffee Walk
Instead of sitting down while you drink
your coffee either in the morning or
for an afternoon break, why not take it
out for a stroll? Cedar Lake is ½ mile
long which seems like the perfect
distance to walk while you are drinking
coffee. Grab a friend and bring them
with you!
Take the Stairs
Instead of using the elevator go ahead
and take the stairs every time you
change floor levels. It might not seem
like you are doing much but that is the
goal! Over time using the stairs can
burn large amounts of calories as well
as help with strength training in the
leg muscles.
After Work
The Park
Activities
The park can be a great place for some
exercise. Cedarville’s park has swings,
merry-go-rounds, basketball courts,
and more. This is an excellent place to
bring your kids for play time. Take an
hour or two and walk to the park to
get some quality family time
Hiking
As noted before, John Bryan State park
is very close and is a gorgeous place to
go hiking. There are other places that
are closer if you have a long lunch
break or an afternoon off. There is
beautiful hiking at both the Indian
mounds and the Gorge. Hiking is
excellent for both strength and aerobic
training because of the hills and the
obstacles to step up on such as rocks
and trees
At Home
Instead of spending time at home
watching TV or sitting down, why not
go outside and throw a Frisbee
around.
In fact, the first 10 people to e-mail
Sandy Shortt will receive a free Frisbee
that changes color in the sun!