HOW MUCH EXERCISE DO I NEED MODERATE AND

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HOW MUCH EXERCISE DO I NEED? MODERATE AND VIGOROUS INTENSITY AEROBIC EXERCISES Presentation by

HOW MUCH EXERCISE DO I NEED? MODERATE AND VIGOROUS INTENSITY AEROBIC EXERCISES Presentation by MC Jacobs Lesson 2

MODERATE-INTENSITY AEROBIC ACTIVITY • You are working hard enough to raise your hear rate

MODERATE-INTENSITY AEROBIC ACTIVITY • You are working hard enough to raise your hear rate and break a sweat. • One way to tell is that you will be able to talk, but not sing the words to your favourite song.

VIGOROUS-INTENSITY AEROBIC ACTIVITY • You are breathing hard and fast, and your heart rate

VIGOROUS-INTENSITY AEROBIC ACTIVITY • You are breathing hard and fast, and your heart rate has gone up quite a bit. • If you are working at this level, you will not be able to say more than a few words without pausing for breath.

WHAT YOU NEED TO INCLUDE IN YOUR OWN FITNESS PLAN • 2 hours and

WHAT YOU NEED TO INCLUDE IN YOUR OWN FITNESS PLAN • 2 hours and 30 minutes of moderate-intensity aerobic activity (e. g. brisk walking) • Muscle –strengthening activities on two or more days a week.

ALTERNATIVE WEEKLY FITNESS PLAN • 1 hour and 15 minutes of vigorous-intensity aerobic activity

ALTERNATIVE WEEKLY FITNESS PLAN • 1 hour and 15 minutes of vigorous-intensity aerobic activity (e. g. jogging or running, running drills to improve technique) every week. • Muscle-strengthening activities on two or more days a week. (e. g. stretch exercises to prevent arthritis).

A Mix of Moderate and Vigorous Exercises • 5 hours of moderate aerobic activity

A Mix of Moderate and Vigorous Exercises • 5 hours of moderate aerobic activity (e. g. brisk walking) every week and • Muscle –strengthening activities on two or more days a week.

ALTERNATIVE PLAN • OR 2 hours and 15 minutes of vigorous aerobic activity (e.

ALTERNATIVE PLAN • OR 2 hours and 15 minutes of vigorous aerobic activity (e. g. jogging, running, etc. ) • Every week and muscle-strengthening activities on two or more days a week. • Remember to stretch before you start any form of exercise. This will protect you from injuries.

EXAMPLES OF FITNESS PLANS FOR A WEEK Moderate intensity activities and muscle Sunday Monday

EXAMPLES OF FITNESS PLANS FOR A WEEK Moderate intensity activities and muscle Sunday Monday Tuesday Wednesday Thursday Friday Saturday 30 min. Weight 30 min. Exercises 30 min. brisk walk training brisk walk e. g. pushups brisk walk Mind-set is everything. Leg exercises of muscle and strength activities

Example 2 (See Text Book page 96) Vigorous intensity activities and muscle strength activities

Example 2 (See Text Book page 96) Vigorous intensity activities and muscle strength activities Sunday Monday Tuesday Wed Thursday Friday Saturday 25 min. Exercises 25 min. jog and e. g. jog weight Push-ups training

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