Effective Exercising PROGRAM 1 Program 1 Effective Exercising

Effective Exercising PROGRAM 1

Program 1: Effective Exercising Cardiovascular Exercise “Any Activity that increases heart rate and respiration while using large muscle groups repetitively and rhythmically” -American College of Sports Medicine Walking Cycling Swimming Jogging Dancing Aerobics

Program 1: Effective Exercising Cardio Exercise ü Progressively challenges and IMPROVES the performance of your heart, lungs, and circulatory system. üAccording to the National Institute of Health For Good Health: 150 minutes per week minimum (30 minutes 5 days per week) To Lose Weight: 60 minutes 5 -7 days a week üMust be performed at a Moderate level of intensity to be truly beneficial. (no strolling around the block – walk like you are going somewhere!)

Program 1: Effective Exercising Cardio exercise is a KEY factor in losing weight, in addition to modifying your caloric intake Members of the National Weight Control Registry are people who have lost weight and kept it off successfully for a minimum of one year. Of these people, 89% use a combination of diet and exercise, although 10% have had success using diet alone and 1% used exercise alone. However, research shows that the combination of exercise and diet is more effective than diet alone.

Program 1: Effective Exercising Cardio Benefits Burns Calories Increased Metabolism Increases Energy Levels Improves Fitness Improves Mood Prevents Muscle Loss During Weight Loss Decreases Risk of Cardiovascular Diseases

Program 1: Effective Exercising First 1 -6 weeks TARGET ZONE After 4 -8 or more weeks light moderate vigorous 60% of maximum heart rate 70% of maximum heart rate 80%+ of maximum heart rate Slight increase in breathing Noticeable increase in breathing Significant increase in breathing Activity feels “light” to “fairly light” Can carry on conversation vs Activity feels “somewhat hard” to “hard” Need to breath after every 3 -4 words vs Activity feels “hard” to “ very hard” Unable to carry on a conversation

Program 1: Effective Exercising Methods to Measure Exercise Intensity 1. Counting Heart Beats: Count the pulse on wrist on neck for 6 seconds, then multiply by 10 or use a heart rate monitor. 2. Rate of Perceived Exertion: Based on how you feel while exercising on a scale of 1 -10, with 1 being resting and 10 being maximum exertion. An effective exertion level for weight loss would be between 6 -8 – “somewhat hard” to “hard” 3. Talk Test: An effective exertion level for weight loss, would allow you to answer a question, but not carry on a conversation. You should need to take a breath after every 3 -4 words.

Program 1: Effective Exercising Tips for An Effective Cardio Program • If you're a beginner, start with 3 to 4 days of the cardio exercise of your choice, working at a level you can handle. • Add time each week to work your way up to 30 to 60 minutes of continuous exercise. • If you are unable to be active for 30 minutes at one time, accumulate activity over the course of the day in 10 - to 15 -minute sessions • As you get stronger, try interval training once a week to help boost endurance and metabolism to burn more calories throughout the day. • Work your way up to 5 to 7 days of cardio and try to vary what you do and how hard you work.

Program 1: Effective Exercising A calorie = A calorie The only surefire way to lose weight is by burning more calories than you take in. Exercising at a higher intensity burns more calories than exercising at lower intensity for the same length of time. Activity (1 -hour duration) Weight of person and calories burned 160 pounds 200 pounds 240 pounds Walking, 2 mph 204 255 305 Walking, 3. 5 mph 314 391 469

Age-Adjusted Body Fat Percentage Recommendations Women Age Underfat Overweight Obese Under 21% Healthy Range 21 -33% 20 -40 yrs 33 -39% Over 39% 41 -60 yrs Under 23% 23 -35% 35 -40% Over 40% 61 -79 yrs Under 24% 24 -36% 36 -42% Over 42% Age Underfat Overweight Obese 20 -40 yrs Under 8% Healthy Range 8 -19% 19 -25% Over 25% 41 -60 yrs Under 11% 11 -22% 22 -27% Over 27% 61 -79 yrs Under 13% 13 -25% 25 -30% Over 30% Men Source: Gallagher et al. Am J Clin Nut 2000; 72: 694 -701

Program 1: Effective Exercising Don’t Give Up! • As you start a new exercise program, you may notice that you are unable to sustain your heart rate at your Target Rate (Moderate intensity: 70% of max heart rate) for very long. • This will improve as your conditioning improves IF you exercise regularly. • Slow down instead of stopping early during a workout – focus on completing the distance. • Remember walking a mile and running a mile both burn about 100 calories.

Remember 150 Minutes of cardio per week That’s 30 minutes 5 days a week You Can Do It!!!