SMART EXERCISEExercise and Weight Control

SMART EXERCISE

Physical activity contributes to health by reducing the heart rate, decreasing the risk for cardiovascular disease, and reducing the amount of bone loss that is associated with age and osteoporosis. Physical activity also helps the body use calories more efficiently, thereby helping in weight loss and weight maintenance. It can also increase basal metabolic rate, reduces appetite, and helps in the reduction of body fat.

SMART EXERCISE

Physical fitness is essential to good health and is one of the best things you can do for your body, mind, and spirit. Exercise improves the way your body works, and it can make you look better, feel better, and even live longer.

SMART EXERCISE

You get the most benefit from exercise if you do it for at least 30 minutes a day for 5-6 days a week. But you do not have to do 30 minutes in a row. Recent studies suggest that you get the same benefits if you work out for 10 minutes 3 times a day that you do during a longer session.

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1. Eat breakfast each day.

2. Control your portion sizes .

3.  Make every meal look like a rainbow .

4.  Choose foods and beverages low in sugar and fat .

5.  Exercise 5 times a week for a minimum of 30 minutes working up to 60 minutes on most days of the week.

SMART EXERCISE

Aerobic exercise gets the heart working to pump blood through the heart more quickly and with more force than normal. As blood is pumped faster, it must be oxygenated more quickly, which quickens respiration. Aerobic exercise strengthens the heart and boosts healthy cholesterol levels. Low impact aerobics include walking and swimming. Running, tennis and dance are high impact aerobics.

SMART EXERCISE

Anaerobic means "without oxygen." For example, anaerobic bacteria are able to survive and grow in environments that have no oxygen. Anaerobic exercise, such as weight lifting, does not require heavy breathing because it relies on energy sources other than oxygen.

SMART EXERCISEExercising with a friend or a group of people can help make

it more fun, interesting, and keep you motivated to continue with a regular exercise routine.

Hypertension is a disorder characterized by chronically high blood pressure. It must be monitored, treated and controlled by medication, lifestyle changes, or a combination of both.

Reducing your weight by just 10 pounds may be enough to lower your blood pressure. Losing weight can help to enhance the effects of high blood pressure medication and may also reduce other risk factors, such as diabetes and high bad cholesterol.

SMART EXERCISE

Calories are the basic unit of energy within food. When you eat, your body converts calories into energy and uses what it can and stores the rest in the form of fat. A calorie is a calorie, whether it comes from a brownie or a serving of raw broccoli. The difference between them is the number of calories, nutrients, fat, and other ingredients in a typical serving.

SMART EXERCISEExercise and Weight Control

The F.I.T.T. Principle The F.I.T.T. principle is a basic philosophy of what is

necessary to gain a training effect from an exercise program. F.I.T.T. stands for Frequency, Intensity, Type and Time. We will apply these concepts to the two types of training, Cardiorespiratory Training and Resistance Training, to educate you on what is needed to gain training benefits. Please keep in mind these are general guidelines for individuals of low to moderate fitness levels. There are as many ways to train as there are people doing the training. Use these guidelines to establish a program and then customize your program to fit your specific needs and goals as your experience and knowledge increases.

Cardiorespiratory Training /Aerobic Conditioning, which means it requires oxygen to sustain the activity.

Frequency (How often?) Exercise a minimum of 3 times per week. Little

additional training benefits occur when the frequency is greater than 5 times per week when compared to the amount of effort involved.

Cardiorespiratory Training/ Aerobic Conditioning, which means it requires oxygen to sustain the activity.

Intensity (How Hard?) You must maintain your heart rate in the

Target Heart Rate Zone for the required time to gain benefits. Your Target Heart Rate Zone is determined by your fitness level and your age.

Cardiorespiratory Training/ Aerobic Conditioning,

which means it requires oxygen to sustain the activity. Time: (How long?) It is necessary to maintain your proper

intensity (target heart rate zone) for a duration that will create a training benefit.

Type: (What kind?) Choose an exercise that will involve as much

muscle mass as possible. In other words, exercises that use the whole body or the larger muscle groups such as the legs and/or the back.

Cardiorespiratory Training /Aerobic Conditioning,

which means it requires oxygen to sustain the activity. Low fitness individuals will attain results

training at 50% to 70% of their maximum heart rate as their Target Heart Rate Zone. Higher fitness individuals will train at 70% to 85% of their maximum heart rate as their Target Heart Rate Zone.

A simple way to determine your maximum heart rate is to use the following formula:

220 - age = Maximum Heart Rate

220 - age = Maximum Heart Rate

• 220 Standard Constant Value

-15 age (Low Fitness individual)

205 Maximum Heart Rate 205 Max HR 205 X.50% X.70%*103 Beats Per Minute (BPM) *144 B.P.M.*Round up the answer.

Maximum Heart Rate An example for a 16 year old person would be as follows: 220 - 16 = 204 beats per minute (Maximum

Heart Rate) A Low Fitness Person would train at 50% to 70% of 204 beats per minute which is 102 bpm to 143 bpm. They should keep their heart rate between 102 and 143 beats per minute for the required time of the exercise. A Higher Fitness Person would train at 70% to 85% of 204 beats per minute which is 143 to 174 . They should keep their heart rate between 143 to 174 beats per minute for the required time of the exercise.

Knowing your heart rate is important for three reasons:

1. It assures you are training at the right intensity to gain benefit from the exercise.

2. It also assures you are exercising at a safe intensity.

3. It can tell you the amount of time you

exercised in your target heart rate zone.

What are some activities?

• Some examples of activities that create a constant heart rate response include:Walking, Running, Cycling, Swimming, Rowing, Hiking, Cross Country Skiing

• Some examples of activities that produce varying intensity (intermittent training) include:Handball, Racquetball, Volleyball, Tennis, Soccer, Squash, Circuit Weight Training

Resistance Training/ Anaerobic Training

Resistance Training/Anaerobic training which is a term to indicate oxygen isn't required. This is a simple explanation of a more complex metabolic system. In actuality oxygen does play a part in resistance training muscle metabolism through a process called oxygen debt.

• Isometric exercise is a form of exercise involving the static contraction of a muscle without any visible movement in the angle of the joint.

• Isokinetic exercise (Weight training) is a common type of strength training for developing the strength and size of skeletal muscles. Same tension for the full range of motion.

• Isotonic exercise is a common type of strength training . Free weights.

Resistance Training/ Anaerobic Training

What happens during anaerobic training is the body uses glycogen storage in the muscle for immediate fuel during heavy exertion. Oxygen is required to replace this fuel and therefore you are in oxygen debt until the exercise is finished and the energy storage is replenished through the process of respiration.

Here is a list of some of the adaptations (changes)that occur with fitness training:

• Decrease in Resting Heart Rate • Decrease in Submaximal Heart Rate (under a

workload) • Decrease in Resting Blood Pressure (if

elevated) • Decrease in Blood Lipids (Fats) • Decrease in Body Fat

Here is a list of some of the adaptations(changes) that occur with fitness

training:• Increase in Heart Rate Recovery (after a

workload) • Increase in Heart Size • Increase in Heart Efficiency • Increase in Blood Supply to the Heart • Increase in Efficiency of Oxygen Exchange • Increase in Lung Capacity • Increased Maximum Oxygen Uptake (ability

to perform) VO₂ Max.

Here is a list of some of the adaptations that occur with fitness training:

• Increased Lean Body Mass • Increased Strength • Increased Bone Density • Increased Ability to Handle Stress • Increased Flexibility

Here is a list of some of the adaptations that occur with fitness training:

Also, self esteem is increased with a change of body image and a sense of satisfaction and enjoyment is felt from participating in a good workout. These adaptations can result from training at any age. No one is ever too old to benefit from the positive physiological and psychological changes when undertaking a fitness regime.