Move to Lose Back to the Basics

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Move to Lose! Back to the Basics

• Jennifer Holder

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Back to the Basics

• Two important things to remember before you
• start a program.
• Be realistic No one size fits all mentality
• Set attainable goals be patient and be active

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Our Approach

• Things that hold us back families, jobs and
  responsibilities
• Addressing Lifestyles eating habits, exercise
  habits, and energy draining habits

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Setting Goals and Making Plans

• Identify a long-term goal
• Break the goal down into short-term goals
• Ex) get 10 minutes of exercise a day for the
  first 2 weeks, do core exercises 4 days a week
  for next month
• Make sure goals are reachable

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Plan short term goals

• When is the best time to do 10 minutesare you a
  morning person?
• Finding activities that are convenientdo you
  live near a park?

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Tips for successful planning

• Be flexible dont carve the plan in stone
• Pace yourself
• Reward yourself
• Allow variety
• Start at a realistic level not too much too soon

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How to keep motivation to move

• 50 of staying with a program is mental
• How to stay committed?
• It is a behavior that can be learned
• Ultimately, where you find the motivation is
  personal

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Excuses

• 2 main excuses why you dont get moving and wont
  get
• exercising
• Lack of time
• Boredom
• Figure out how youre going to deal with these
  excuses
• before you even start a program. Your best
  offense is a
• good defense!

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Making a lifestyle adjustment

• You got to walk before you run
• Take the stairs
• Take the furthest parking spot

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Program Development

• What is my objective?
• How much time do I have to dedicate?
• What are my interest?
• What are my strengths?
• What are my weaknesses?
• Re-evaluate these questions for every new goal.

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What is my objective?

• My objective is to.

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How much time do I have to dedicate?

• How many days a week can I exercise, be
• specific
• How long to I have

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What are my interest?

• Do I need a social dynamic?
• Do I want to use the time to escape from
• everyone?

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What are my strengths?

• Cardiovascular Strength vs. Muscular
• Strength
• Was there a sport I excelled at?

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What are my weaknesses?

• Do I have any medical limitations?
• How is my coordination?

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Cardiovascular Training

• - The American College of Sports Medicine
  recommends the following minimum levels of
  exercise for cardio respiratory fitness
• Frequency 3 5 days / week
• Intensity 50 85 of maximal oxygen consumption
  (VO2 max) or 60 90 maximal heart rate
• Time 20 60 minutes / session of continuous
  activity
• Generally there is an inverse relationship
  between the intensity and duration in a single
  session that is, as intensity increases duration
  decreases or vice versa. It is for this reason
  that larger caloric expenditures can be
  practically achieved in exercise sessions of low
  to moderate intensity and longer duration. Thus,
  for weight management programs, frequent
  enjoyable exercise periods of low to moderate
  intensity and longer duration will result in the
  largest weekly caloric expenditures.

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Resistance Training

• - The American College of Sports Medicine
  recommends that resistance training of a moderate
  to high intensity, sufficient to develop and
  maintain muscle mass, become an integral part of
  fitness programs. One set of 8 12 repetitions
  consisting of 8 to 10 exercises with major muscle
  groups at least 2 days per week is the
  recommended minimum.

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Flexibility Training

• - The American College of Sports Medicine
  proposes that a stretch should last for 10 30
  seconds. 10 20 minutes 2 3 times per week or
  30 minutes 2 times per week should result in
  improved flexibility within 5 weeks though yoga
  practitioners recommend daily stretching exercise
  because of the relaxation benefits.

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Common Mistakes and Pitfalls

• Overdoing it
• Obsessed with the clock
• Doing too little
• Checking weight everyday
• Comparing yourself to others
• Expecting immediate results

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Contact Information

• Jennifer Holder
• jholder_at_uams.edu
• Gethealthy_at_uams.edu
• 526-2222
• www.uams.edu/gethealthy