PHIT PROGRAM

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PHIT PROGRAM

• Theory
• Practice

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BEFORE WE START

• Mark 836 For what shall it profit a man, if he
  shall gain the whole world, and lose his own
  soul?
• 1 Titus 48 For bodily exercise profiteth
  little but godliness is profitable unto all
  things, having promise of the life that now is,
  and that which is to come.
• The need to keep things in their right place.
• The implication of this 2nd verse is that there
  is profit. 

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America Today
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Benefits of Exercise

• Increases exercise capacity
• Prevention of cardiovascular disease
• Increases cardiovascular functional capacity
• Helps control blood lipid abnormalities,
  diabetes, and obesity
• Adds an independent blood pressurelowering
  effect
• The greatest potential for reduced mortality is
  in the sedentary who become moderately active
• American Heart Association

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Benefits of Exercise

• Increases ability to use oxygen to derive energy
  for work
• Favorably alters lipid and carbohydrate
  metabolism
• Maintenance of strength, muscle mass, bone
  mineral density, functional capacity, and
  prevention and/or rehabilitation of
  musculoskeletal problems (E.g. low back pain)
• Improves various indexes of psychological
  functioning
• Reduced cardiovascular responses to stress
• American Heart Association

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Benefits of Exercise

• Fewer symptoms of anxiety and depression
• Improves concentration levels.
• Improves recovery from sickness
• Decreases susceptibility to disease and sickness
• The training effect of such activities is most
  apparent at exercise intensities exceeding 40 to
  50 of exercise capacity
• American Heart Association

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Benefits of Exercise

• Increases the size of your arteries, prevents fat
  from clogging your arteries and helps prevent
  blood clots
• Strengthens heart muscles. A strong heart does
  not have to work so hard so you are less likely
  to have a heart attack
• Increases your HDL (good) cholesterol and helps
  lower your total cholesterol
• Univ. of Michigan Health Studies

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Motivation

• It is estimated that only 50 of all persons who
  initiate an exercise program will continue the
  habit for more than 6 months. The issue of
  nonadherence is particularly important because
  exercise is only beneficial if it is maintained
  for extended periods of time. Thus, it is
  important to develop strategies to improve
  exercise initiation and adherence, especially for
  persons who are among the least active

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Motivation

• What would a believer say about
• Alcohol addiction?
• Illicit drug use?
• Tobacco use?
• Promiscuity?
• Steroid use to improve athletic performance?
• Why?

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Motivation

• 1 Corinthians 619-20
• What? know ye not that your body is the temple
  of the Holy Ghost which is in you, which ye have
  of God, and ye are not your own? For ye are
  bought with a price therefore glorify God in
  your body, and in your spirit, which are God's.
  (KJV)
• We belong to God in ALL our being!

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Motivation

• Romans 121
• I beseech you therefore, brethren, by the
  mercies of God, that ye present your bodies a
  living sacrifice, holy, acceptable unto God,
  which is your reasonable service. (KJV)
• We must care for our bodies so that we can be
  effective in our service for Him!

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Motivation

• 1Corinthians 1031
• Whether therefore ye eat, or drink, or
  whatsoever ye do, do all to the glory of God.
• Why do you think the author chose eating and
  drinking to talk about?

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Motivation

• QUESTION Why is proper physical stewardship
  important to our Lord?
• ANSWER Because we are the temple of the Holy
  Spirit, and are therefore HIS representatives
  before others!
• For God, who commanded the light to shine out of
  darkness, hath shined in our hearts, to give the
  light of the knowledge of the glory of God in the
  face of Jesus Christ. But we have this treasure
  in earthen vessels, that the excellency of the
  power may be of God, and not of us. 2
  Corinthians 47

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Motivation

• Our only opportunity to make an eternal impact is
  while we are physically alive!
• Whatsoever thy hand findeth to do, do it with
  thy might for there is no work, nor device, nor
  knowledge, nor wisdom, in the grave, whither thou
  goest. Eccles. 910
• We must maximize out physical life to maximize
  our eternal spiritual impact.

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Motivation

• The importance of leaderships example.
• How can we council others about not giving in to
  following our appetites when it is physically
  obvious that we fail in that regard?
• 1Cor 924-27
• Know ye not that they which run in a race run
  all, but one receiveth the prize? So run, that ye
  may obtain.
• And every man that striveth for the mastery is
  temperate in all things. Now they do it to obtain
  a corruptible crown but we an incorruptible.
• I therefore so run, not as uncertainly so fight
  I, not as one that beateth the air
• But I keepunder my body, and bring it into
  subjection lest that by any means, when I have
  preached to others, I myself should be a
  castaway.

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Exercise

• What do I need to know about exercise to be able
  to
• Make it profitable?
• Fit it in to my schedule?
• Make sure that I do it well?

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Heart Rate
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Heart Rate Utilization
Percent of maximum (220 - age)
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Heart Rate Example

• Age 30
• 220-Age Maximum Heart Rate
• 220-30190
• To exercise in the Aerobic effort stage
• Take 66 x Max heart rate
• 66 x 190 125 bpm

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Exercise Variables

• 3 Variables
• How often? Days/week.
• How long? Hours/day.
• How hard? Intensity level.
• QUESTION...Of the 3, which factor produces
  quickest results?
• ANSWER Intensity!!!

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Adding Intensity

• Gradual warm-up
• In the middle of activity put in a WIND-SPRINT
  (30-60 sec)
• Switch from aerobic ? anaerobic ?aerobic.
• 2-4 repetitions
• Decrease duration of activity.
• 1-2 times / week.
• For the unfit wait 3 months before attempting
  this!

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The 4 Intensity variables

• Duration of sprint (time)
• Degree of sprint (effort level) Jog, sprint,
  sprint up hill?
• Duration of recovery (time)
• Degree of recovery (effort level) Walk, jog, fast
  jog.

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Cross Training

• Adds to general fitness level
• Improves body systemically
• Adds intensity without getting hurt
• Psychological benefits

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Exercise
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Weight training

• A type of cross training
• Can do this at home (push-ups, sit-ups)
• 15 minutes, twice a week.
• Increases muscle mass.
• Physiological change
• Muscle breakdown / repair improves efficiency of
  muscle (exercise), thus burning more calories in
  less time.
• Increases metabolism!

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Weight Training Options
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4 components of exercise
Aerobic
Wind sprint
Exercise
Cross Training
Weight training
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exercise
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Types of exercise

• GOLDEN RULE!
• The BEST exercise is the one that you will do!
• Use the most muscles!
• Have fun!
• Get a partner.
• Schedule it but fit it in where possible
• Bike commute, park far away, walk dogs.
• Cross train, weight train, sprint.

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Who do you think is having more fun?
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Loosing Weight

• Slow Down
• Takes about 2 months to loose 10 pounds
• Any faster and metabolism slows down
• Slow Down More
• Eat leisurely.
• Gives body a chance to recognize satiety.

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Loosing Cont.

• Really, really slow down
• Exercise steadily in your aerobic zone
• Draws more on fat reserves compared to LT
  workouts.
• Take the easy 250
• Make tiny changes to slice 250 calories off a
  day. Yields half a pound a week. (2 fig newtons
  instead of handful of MMs, English muffin
  instead of a bagel

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Loosing Cont.

• Make friends with fruit
• Usable carbs, fiber, promotes better glycogen
  storage.
• Bake, broil, steam instead of fry.
• Veg out! Fiber fills you up
• Think before you drink
• 2 cans of soda 280 useless calories.
• Water!
• Eat breakfast

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Getting Started

• If you cant do it right, do it often.
• Dont sweat the details.
• One hour of tennis!?
• Dont exercise with a fit friend.
• Start so slowly that people make fun of you.
• Exercise as often as possible.
• Find a 12 year old and do whatever he does!

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Getting started (cont.)

• Dont even think about distance!
• Cold weather is not an excuse.
• Neither is rain for that matter!
• Find a sport or make one.
• After 3 months try a wind sprint
• Forget about calories
• The reason we exercise is to change our bodys
  chemistry, not to burn a lot of calories

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Getting Started (Cont.)

• Dont diet just eat good food and less fat
• Eat often ( not eat lots of food- just spread
  it out by eating often)
• If you are not sure think of a fox
• They dont worry about time of day, food
  combinations etc. etc. They just get out and
  get moving!

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Getting Started (Cont.)

• Repeat to yourself Im not burning a lot of
  calories while Im exercising, but my body is
  changing in to a better fat burning machine. The
  purpose of my exercise is to change my body
  chemistry!!!
• People who skip a day are NOT useless, lazy, and
  hopeless!

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CONCLUDING THOUGHTS

• Two Connected Statements
• God placed man in the garden and commanded him
  to be a good steward of all that He had given
  him.
• Man was in the garden.