Did anyone keep a food journal for the past two weeks?

What, if anything, did anyone learn about your food choices and how much you are eating?

Did anyone attempt to track their calories?

Was anyone surprised by their answers?

Did you learn anything about yourself and knowledge or lack of knowledge?

Did anyone make a list of their goals?

Long terms goals?

Short term goals?

70% / 30%

It will condition the heart, lungs and vascular systems

Lowers blood pressure and resting heart rate

Raises level of HDL cholesterol

Lowers risk for cardiovascular diseases such as heart attack, stroke and other diseases such as diabetes and metabolic syndrome

Controls weight

Strengthens muscles and bones

Improves sleep

Boosts energy levels

Functions as an anti-depressant

Set aside a time each day to exercise

Choose cardiovascular activities that you enjoy

Slowly

Add strength training into your routine

Aerobic

WalkingSwimmingBicyclingElliptical trainingRowingRunning

Strength training/ resistance training

Push upSquats/ lungesPull upsUsing weights or resistance bandshttp://www.bodybuilding.com/exercises/

finder/lookup/

Aerobic means with oxygen

Improves cardiovascular conditioning

Anaerobic means without oxygen

Improves lean muscle mass

If you are only interested in reducing your risk for heart disease, diabetes, high blood pressure and high cholesterol

The recommended amount of time is 30 minutes of cardiovascular activity 5-7 days of the week

Another recommendation by the American College of Sports Medicine

A minimum of 3 sessions of 30 minutes of moderate to vigorous activity to improve cardiovascular fitness and manage weight

Ideally 2 times per week

Start with 4-6 exercises

Each exercise should have 8-12 repetitions

http://www.bodybuilding.com/exercises/finder/lookup/

You do not want to stretch cold muscles

Warm up slowly increasing your intensity as your muscles become warmer

Stretch after the workout and you have cooled down.

Talk Test

You should be able to speak full sentences comfortably without having to stop and catch your breath

Progression to higher intensity exercise should be based on individual exercise tolerance

Track your progress

3 methods to make aerobic exercise more challenging

Increase the speed Increase the resistance Increase the duration

Set goals

To have a good workout means you have to work up a sweat

No pain no gain

To get a flat stomach you need to do a lot of crunches

Exercise will transform fat into muscle

If you can’t exercise regularly, why do it?

You should stretch before exercise to prevent injury

You have to join a gym to get in shape

Weight training will bulk you up

Your cardio machine is counting your calories

Asymmetrical Pain

Joint pain

Swelling

Set a regular time for activity Break activity into short periods Pick activity you like and that fits into your

life Track your time and progress Set short term goals Vary activities to avoid boredom Workout with others Pick activities that are right for your fitness

level