Fitting Fitness into a Busy Schedule

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Fitting Fitness into a Busy Schedule

• Jacilyn Olson
• Instructor of Health and Human Performance, FHSU
• B.S., M.S. HHP
• ACSM Certified Health Fitness Specialist
• YogaFit Level 1 Certified

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Why is fitness an important national topic right
now?

• Climbing national obesity rates
• Prevalence of sedentary lifestyle diseases
• 1 cause of death in US is Heart Disease
• High cost of health care
• Childhood obesity epidemic
• Rates have tripled since the 1970s

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What does fitness mean to you?

• Means different things to different people
• Stage in life
• Experiences
• Physical education experiences
• Physical activity role models
• Generally fall into two broad categories
• Health Improvements
• Appearance Improvements
• Lifestyle Improvement

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Part of Leadership is taking care of ourselves!!

• Fitness is an important step
• Positive psychological effects
• Increased energy
• More positive outlookFeel Good hormones
• Greater self-esteem
• Reduces stress
• We can be fitness role models
• Only 38 of children get the recommended 1 hour a
  day of physical activity

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Recommendations

• American College of Sports Medicine (ACSM)
  Statement
• Do moderately intense cardio 30 minutes a day,
  five days a weekOrDo vigorously intense cardio
  20 minutes a day, 3 days a weekAndDo eight to
  10 strength-training exercises, eight to 12
  repetitions of each exercise twice a week.

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Calculating Target Heart Rate

• 220 Age Max HR
• 220 34 186 bpm
• Max HR Rest HR HR Reserve
• 186 70 116
• HR Reserve x 0.5 Rest HR Target HR
• 116 x 0.5 70 128
• HR Reserve x 0.80 Rest HR Target HR
• 116 x 0.8 70 163

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Recommendations

• Another way to look at ACSMs recommendation
• Strive for an energy expenditure of 150-400
  calories per day
• 1,000 calories per week
• 20-30 reduction in all cause mortality
• 2,000 calories per week
• Reduction in mortality risk and effective for
  short and long term weight management

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Benefits of Cardiovascular Exercise and Strength
Training

• Increased energy
• Increased feeling of well-being
• Improved self-esteem
• Improved sleep
• Reduced risk of heart disease and type 2 diabetes
• Lower blood pressure
• Increased bone density
• Increased muscle tone and endurance
• Reduced risk of injury and illness
• Easier weight control, increased metabolic rate

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Guidelines for Weight Training

• Choose exercises that are pain free throughout
  full range of motion 8-10 separate exercises
• Target the major muscle groups
• Select a resistance that you will be about to do
  8-12 repetitions of with good form
• Maintain normal breathing patterns
• Resistance train on 2-3 nonconsecutive days per
  week

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Body Composition
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Obstacles to Fitness

• Lack of time
• Exercise in short bouts.
• 3 x 10-min bouts, 30 straight min
• The body responds similarly to both
• Cant get to the gym no gym available
• A pair of athletic shoes and a little motivation
  are all you need
• Use what you have on hand water bottles, canned
  goods, milk jugs, ect.
• Misguided information/misunderstandings about
  fitness
• Lack of motivation
• Make exercise a group activity
• Bring along a spouse, children, friends or
  coworkers
• Join a team

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Tips

• Use your strengths
• Organization
• Time Management
• Competitive Nature
• Creativity
• Set your schedule.
• Make physical activity just as much a regular
  part of your schedule as everything else.
• Mix it up
• Try new activities whenever you can every 8
  weeks
• Combine moderate and vigorous intensity
  activities
• Example, walk briskly for 30 minutes twice per
  week and jog at a higher intensity on two other
  days.

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Additional Tips

• Get workout clothing you really like to wear
• Choose an activity you enjoy so that youll stick
  with it
• Throw out the All or Nothing mentality
• When you stop training
• Cardiovascular Endurancelost quickly
• Muscular Strengthlost more slowly
• Last bout of effect
• Some benefits of exercise only last 24-48 hours

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Summary

• Taking care of ourselves is vital to effectively
  serving others. Engaging in physical activity is
  an important step towards this.
• Fitness must be personalized. You wont stick
  with a program that doesnt fit your strengths
  and address your obstacles.