Exercise:

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Exercise

• The Natural Stress Reducer

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(No Transcript)
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Two Basic Types of Exercise

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

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Physical Benefits of Exercise

• 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

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Physical Benefits (cont.)

• 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

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Physical Benefits (cont.)

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

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Psychological Health Benefitsof Exercise

• 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

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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!!!!

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The Healthy Way to Exercise

• 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

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The Healthy Way to Exercise (cont.)

• Understand the importance of a warm-up and
  cool-down routine
• Wear clothing appropriate for the environmental
  conditions
• Drink plenty of water before and after exercising
• Use proper equipment, and check for safety
• Recognize signs of overtraining
• Avoid competing if it takes the fun out of
  exercise

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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.

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For Maximum Benefit

• 2. Frequency
• At least every 48 hours (3-5 days a week)
• 3. Duration
• 30 45 minutes minimum
• (depends upon level and intensity)

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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
• Aerobic vs. anaerobic training
• Competition vs. enjoyment

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Opportunities at SFCC

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