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Your Fitness Program Department of Public Health Sciences, Clemson University
Table of Contents◼Introduction
◼Risk Factor Screening
◼Lifestyle Screening Summary
◼Your health Fitness Status
◼Goals and Objectives
◼How Hard Should You Work?
◼Cardiovascular Fitness Plan
◼Strength and Flexibility Plan
◼Shoulder Packing
◼Centering
◼Motivation Program
◼Putting Your Plan into Action
◼Safety Considerations
◼3
◼4
◼6
◼ 8
◼ 13
◼ 15
◼16
◼21
◼42
◼ 43
◼ 44
◼ 46
◼47
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Introduction Congratulations on your completion of the CU for Health fitness assessment!
The purpose of this program is to improve your overall health and quality of life by increasing your physical activity levels in the areas of cardiovascular fitness, strength and flexibility. Your fitness plan will focus primarily on improving your core stability, flexibility, overall strength, and aerobic endurance. It is important to understand that this program is not intended to train any individual for the purpose of sports related competition or goals. This program should be used to build activity into your life for the purpose of improving health, reducing sedentary related health risks and allowing for a better quality of daily living.
We have taken into account your existing health conditions and have tailored this fitness program to your needs. It is imperative that you notify your healthcare provider if any changes to your health status occur due to illness, accident and new medications. If at any point during the execution of this program you should experience pain, nausea, or severe shortness of breath immediately discontinue the activity and contact your health care provider.
The following fitness plan is intended to bring about improvement in your health and fitness over the next three to six months. We have created a list of goals and objectives with you to achieve during the course of your plan. Once you have met these goals or you decide to expand on these goals, you can contact a fitness professional for a follow-up appointment. Thank you for your interest and participation in this program and remember to sit less, move more and have fun!
Sincerely,
Dr. Karen A Kemper,Department of Public Health SciencesGina Ciccaglione, Alexis Georgia, and Margaret Huss: Student Intern Fitness
Specialists
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Risk Factor ScreeningBased on the information from your lifestyle assessment, you are exercising moderately but have difficulty sticking to your exercise programs. We determined that you are moderate health risk when participating in fitness and exercising. According to the American College of Sports Medicine (ACSM) risk factor screening, you may participate in moderate exercise without physician's consent, but must consult a physician before engaging in vigorous exercise.
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Risk Factor Yes No
Family History of Heart Disease X
Cigarette Smoking X
High Cholesterol X
High Blood Pressure X
High Fasting Blood Glucose X
High BMI or Waist Circumference X
Sedentary Lifestyle X
Age X
Table 1: Your Risk Factor Profile
Additional Considerations:
You have two risk factors, no known disease and no signs or symptoms of cardiovascular disease. However, since you have high LDL cholesterol and low HDL cholesterol, as well as have a high BMI, it is important for you to avoid the development of other cardiovascular risk factors listed in Table 2.
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Risk Factor Yes No
Pain, discomfort in chest, neck, jaw, or arms X
shortness of breath at rest or mild activity X
Dizziness or fainting X
Difficulty breathing while lying down X
Swelling in ankles X
Irregular heartbeat X
Pain in calves with physical activity X
Known heart murmur X
Unusual fatigue or shortness of breath with usual activity
X
Table 2: Major Signs and Symptoms of Cardiovascular Disease
Lifestyle Screening SummaryAfter a review of your
Lifestyle Questionnaire, we initially identified the following factors that would be considered assets and barriers for you before beginning this program. We recognize that you have already begun to make positive lifestyle changes and we encourage you to continue turning negative lifestyle habits into positive lifestyle habits!
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Habits Positive Negative
Sleep 7-8 hours most nights X
Eat Breakfast most days X
Drink 6-8 glasses of water most days X
Eat 5 servings of fruits and vegetables most days X
Engage in moderate or vigorous physical activity most days of the week
X
Accumulate 7,000-10,000 steps most days of the week
X
You eat “healthfully” most days of the week X
Table 3: Health Promoting Habits
Lifestyle Screening Summary Table 4 shows assets and barriers that you indicated in your day to day life that can either hinder or help your overall health. We understand that some factors are unavoidable and impossible to change (ex. your job requiring long periods of sitting), however we hope you will make strides to change your barriers into assets if possible (ex. taking a quick walk down the hallway every half hour to break up your workday).
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Factors Asset Barrier
Social Support X
Interested in a variety of physical activities
X
Active leisure activities X
Job involves long periods of sitting X
Ability to exercise during the work day
X
Table 4: Assets and Barriers
Your Health Fitness StatusIn order to determine your current fitness status, a number of health fitness tests
were selected for you to perform based on safety, practicality and current limitations. Five areas of physical fitness were assessed, including posture, body composition, cardio-respiratory fitness, functional movement and stability and joint flexibility. The following chart provides you with the test performed, your score, classification and the expected target range for optimal health. A brief summary provided explains the significance of your scores and rationale for improvement.
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Test Your Score Preference Interval Your Status Goal
BMI 29.7 <18.5—Underweight18.5-24.5– Normal
25-29.9– Overweight
Overweight Improve
Percent Body Fat 15.6% Athletic 6-13% Physically Fit 14-17%
Acceptable 18-25% Obese >25%
Physically Fit Maintain
Waist Circumference (in) 38.5 in > 40 in Healthy Maintain
Treadmill Test VO2 Max= 40.9 > 60 - Excellent49-60 - Good
43-48 - Above Average39-42 - Average
34-38 - Below Average30-33 Poor
Average Improve
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Movement Screen Good Observations Poor Observations
Hurdler Step Test -Hip doesn’t adduct greater than 2 in
-Torso stays stable-Moving leg stays aligned
-Slight shoulder tilt-Left foot slightly off balance-Outward rotation of the left
knee
Bend and Life Test -Stable feet, heels stay in contact with the floor
-Alignment of knees over second toe
-Glute dominance-Spine stays aligned-Head stays aligned
-Tibia and back not parallel
Thoracic Rotation Test -Achieve 45 degrees of rotation-Same amount of rotation on
each side of the body
-Right shoulder drops when rotating left
Postural Assessment -Slight eversion of feet- Internal knee rotation
-Anterior tilt of hip-Shoulder pronation
-Humeral rotation inward
Movement Screen Results
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Strength Test Your Score Preference Interval Your Status
Push Up 23 30 - Excellent22-29 - Very good
17-21 Good12-16 Fair
11 Needs Improvement
Very Good
Trunk Flexion:Extension Endurance Ratio
1.2 Less than 1.0 Poor
Ride side bridge: Left side bridge Endurance ratio
1.05 No greater than 0.05 away from 1.0
Good
Side bridge: Extension Ratio
(R): 0.63(L): 0.60
Less than 0.75 Good
KEY:(R) = Right side (L) = Left side
Strength Test Results
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Flexibility Test Your Score Preference Interval Your Status
Thomas Test (R) Thigh reaches tableKnee doesn’t’ reach 80
degree flexion(L) Thigh reaches tableKnee doesn’t reach 80
degree flexion
Thighs touch the tableKnees reach 80 degree
flexion
Needs Improvement
Passive hip flexion (R)- 91 degrees(L)- 72 degrees
Leg achieves 80 degrees flexion
Left leg needs improvement
Shoulder flexibility assessments
Shoulder flexion- Arms hit ground behind clientShoulder extension- Arms
raised 50 degreesShoulder rotation-
shoulders rotated the full amount
Met all goals
Romberg Balance Test (R)- 60 sec(L)- 60 sec
> 30 sec - good Good
Stork Stand Balance Test (R)- 3 sec(L)- 1 sec
>50 sec - excellent41-50 sec - good
31-40 sec - average20-30 sec - fair<20 sec - poor
Poor
KEY:(R) = Right side (L) = Left side
Flexibility Test Results
Fitness Summary
Based on your fitness evaluation, we have made a plan that specifically targets strengthening your glutes, core, and back muscles along with correcting your tight legs, hips, back, and shoulders. We have also made a cardiorespiratory plan that will help increase your VO2 max and improve your aerobic fitness.
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Goals and ObjectivesThe following goals and objectives were created
with the help of your fitness tester based on results from the fitness test, your personal limitations, interests, and goals. The primary focus of your goals will be to increase your cardiovascular fitness, strength, and flexibility, as well as improving muscle tone of your body. Personal goals will be incorporated via specific exercises with the underlying interest being the holistic improvement of your overall health status.
Goal 1: To increase cardiorespiratory fitness
Goal 2: To lose 19 pounds at a healthy and steady rate
Goal 3: To gain more energy through a healthy lifestyle change
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When you initially came in, you weighed 210 lbs. Your second testing you were down to 195 lbs. -- a 15 lb. weight loss already!! We are VERY proud of the work you have already put in, but also want you to be aware that it may be harder to lose the rest of the weight, so don't get discouraged!
Goals and ObjectivesGoal 1: To increase cardiorespiratory fitness◼Accumulate 60 minutes of moderate to vigorous
walking or running about 5 days per week.◼ Participate in basketball with friends at your gym or
outside on days that running does not fit into your plan.
Goal 2: To lose 19 pounds at a healthy and steady rate◼ Follow the exercise prescription we have provided you
with, consisting of cardio and strength training◼ Keep a food log/journal, or use an app, to track
calories, macronutrients, and recipes
Goal 3: To gain more energy through a healthy lifestyle change◼ Get 7-8 hours of sleep per night◼ Eat a balanced diet, including breakfast, lunch, and
dinner◼ Decrease sedentary time by getting up and moving
every chance you get! Park farther away, or walk to the bathroom downstairs to get more steps in.
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How Hard should You work?Exercise intensity is how hard you are working
during exercise. It is an important part of your physical activity program because appropriate exercise intensity will allow you to safely maximize the benefits of every workout.
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The RPE scale is the scale we used during your fitness assessment to determine how hard you felt you were working throughout the test. We never want you working above a 17 RPE, and the recommended RPE will be listed on each stage of your plan.
Target Heart Rate (THR)
Heart rate is a great indication of how hard your heart is working throughout exercise. Your cardiovascular fitness plan (CVF), found on page 16, will specify your recommended THR for the different stages of your plan, including warmup and cool down. You can measure your heart rate during exercise using a heart rate monitor or by manually counting the beats in either your wrist or neck for 1 minute.
Your target heart rate for aerobic exercise is:
111-167 bpm
Talk Test
The talk test is a simple way to measure relative intensity. If you are doing moderate-intensity activity, you can talk, but not sing. If you are doing vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath.
This test is useful when you are unable to track your heart rate.
When doing moderate activity, try saying the alphabet, if it is too hard to do, you are working too hard and should bring the intensity down.
Rating of Perceived Exertion (RPE)
Cardiovascular Fitness Plan
Your current VO2 max is 40.9, which is in the average range. You stated before that one of your goals is to be more fit and improve cardiorespiratory fitness so we will set up a plan that will continue to improve your aerobic fitness. A higher VO2 max correlates with more energy and decreased risk of chronic disease, cancer and obesity. The following cardiorespiratory plan includes the activity, frequency, intensity, and duration determined to best suit your current activity levels. Phase I is designed to help you get back into a normal routine for exercise and Phase II will help increase your VO2 max.
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Cardiorespiratory Plan: Phase I
Warmup: Walk 5-7 minutes at 2.5-3.5 mph (nice brisk pace- RPE 8-9), dynamic stretches
Activity: Running, baseketball, other aerobic activityFrequency: 3 days per week Intensity: Zone 1 40-59% of Heart Rate Reserve, 111-135 bpm Rating of Perceived Exertion= 12-13
Duration: 30 minutes of aerobic work per sessionCool Down: Walk for 5-7 minutes at 2.5-3.5 mph, static stretches
Goal: Getting back into the routine of exercise, should stay in this zone for 1-2 weeks
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Other aerobic activity:
-Cycling-Elliptical-Rowing machine-Stair master
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Warmup: Walk 5-7 minutes at 3.5-4 mph (a fast walk), dynamic stretches
Activity: Running, basketball, other aerobic activity Frequency: 4-5 days per week
Intensity: Zone 2 60-84% of Heart Rate Reserve, 136-165 bpm Rating of Perceived Exertion= 14-16
Duration: 30 minutes of aerobic work per session
Cool Down: Walk for 5-7 minutes at 2.5-3.5 mph, static stretches
Goal: Enhance aerobic fitness by increasing the duration and frequency of aerobic exercise.
Cardiorespiratory Plan: Phase II
Other aerobic activity:
-Cycling-Elliptical-Rowing machine-Stair master
Dynamic StretchesWhen performing dynamic stretches it is important to make sure you maintain good alignment. You want to be sure you use slow, controlled, and relaxed movements. Continue to monitor your body throughout the stretch to make sure you are maintaining good alignment. Perform these dynamic stretches AFTER warming up for 5-7 mins. You want to make sure your muscles are warm before you begin any type of stretch work.
https://www.youtube.com/watch?v=f8knLSFeQ84 (you can skip to 0:55 on the video, this is where the stretching instruction begins)
*Remember: Just stretch to the point of tension, NEVER pain*
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Please do not perform either the side lunge or lunge in your dynamic warm up until you have made it to Phase II of your strength plan
Static Stretches
https://www.youtube.com/watch?v=iodG6mkbcz4
This YouTube video contains various static stretches to stretch different muscle groups in the body after you work out. You can follow along with the video and find the exercises you like and that work for you. Never do an exercise or stretch you do not feel comfortable with.
*Remember: Just stretch to tension, NEVER to pain*
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Strength and Flexibility Plan
Strength and flexibility are important for good posture, back health,
and injury prevention. The following safety rules are designed to
protect you against back, neck, and joint injury while you execute
the strength and flexibility portion of your fitness plan.
◼ Always move in and out of positions in a slow controlled way
◼ Do not hold your breath during activity◼ Do not bounce or use momentum in these
movements◼ If any activity causes pain, stop the activity and
consult a physician
Additional safety information and considerations are included on page 41, as well as descriptions and illustrations of each exercise on pages 42-45.
The follow exercises have been selected to improve specific areas that may need direct attention as determined by your fitness testing or your personal goals. Use the plan below as a guide to improving your strength and flexibility.
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Strength Plan
Phase I Plan: Workout: 2-3 days a week, 3-6 sets consisting of 8-12 repetitions
Intensity: Rating of Perceived Exertion of 10-12Goal: Strengthen muscles to restore good posture
Phase II Plan: Workout: 2-3 days a week, 3-6 sets consisting of 8-12 repetitions
Intensity: Rating of Perceived Exertion of 13-14Goal: Strengthen muscles, improve muscular endurance
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Strength Plan: Phase IAreas of Improvement: Increase core strength, increased back strength
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Warm up: 5-10 mins.
Activities:
Strength Training: 20-30 mins.
Cool Down: 5-10 mins.
Purpose: To gradually increase muscle temperature to enhance performance and decrease risk of injury
Purpose: To promote muscular endurance and strength in muscles that are important for activities of daily living, hobbies, work, or good posture.
Purpose: to slowly decrease the heart rate to resting levels; prevent blood from pooling in extremities; prevent irregular heartbeat.
*You should move to Phase II ONLY when you can easily do 12 reps of each exercise at Phase I intensity*
Exercise Selection Intensity Repetitions Rest Interval Sets
Cat-camel Body Weight 8-12 30-60 seconds 2-3
Plank Body Weight 1 (30-45 second hold) 30-60 seconds 2-3
Side plank Body Weight 1 each side (20-30 second hold) 30-60 seconds 2-3
Birddog Body Weight 8-12 30-60 seconds 2-3
Glute bridge; progress to single-leg Body Weight 8-12 30-60 seconds 2-3
Walk 5-7 minutes at 2.5-3.5 mph (nice brisk pace- RPE 8-9), dynamic stretches (pg. 19)
Cat-Camel24
Plank
-Keep legs straight-Keep back and head aligned
-Keep elbows under shoulders
-Remember to breathe!
25
Side Plank
-Keep legs straight
-Feet can either be stacked in front of each other or on top of each other
-Keep elbow under shoulder
-Keep back and head in alignment
-Remember to breathe!
26
Birddog
-Extend one leg and opposite arm
-Keep core tight (brace it)
-Squeeze glutes
-Hold no longer than 7-8 seconds
-Repeat on both sides
27
Glute Bridge 28
--Lie on your back in a bent knee position-Place feet hip width apart-Exhale as you lift your hips up off the floor-Keep your core engaged the whole time!-Lift hips until your thighs and core are aligned-Inhale as you lower back down-Progress by extending one leg at a time
Strength Plan: Phase II 29Strength Plan: Phase I
Areas of Improvement: Increase core strength, increased back strength, increased glute strength
Warm up: 5-10 mins.
Strength Training: 20-30 mins.
Cool Down: 5-10 mins.
Purpose: To gradually increase muscle temperature to enhance performance and decrease risk of injury
Purpose: To promote muscular endurance and strength in muscles that are important for activities of daily living, hobbies, work, or good posture.
Purpose: to slowly decrease the heart rate to resting levels; prevent blood from pooling in extremities; prevent irregular heartbeat.
Dynamic Stretches (pg.19)Cat camelPlankSide PlankSingle leg glute bridge
Body Weight 8-12 (1 for planks, hold for 30-60 seconds each)
90 seconds (after all exercises) 2-3
Exercise Selection Intensity Repetitions Rest Interval Sets
Hip Hinge Body weight 8-12 30-60 seconds 2-3
Body weight squats Body weight 8-12 30-60 seconds 2-3
Half kneeling woodchop (progress to standing)
Body weight, can progress to medicine ball
8-12 30-60 seconds 2-3
Half kneeling hay bailers (progress to standing)
Body weight, can progress to medicine ball
8-12 30-60 seconds 2-3
Forward lunges, progress to lunge matrix Body weight 8-12 30-60 seconds 2-3
Push ups Body weight 8-12 30-60 seconds 2-3
Hip Hinge 30
-Stand with feet hip width apart-Place a dowel along your back so it makes contact with the head, upper back, and sacrum.-Engage core muscles-Slowly perform a forward bend-Push hips backward-Try not to move downward during this motion
Body weight Squat 31
-Keep feet slightly more than shoulder width apart-Engage your core muscles-Keep your chin parallel to the floor as you go down-Shift hips back and down-Try to keep knees from going past your toes-Keep back flat-Try to get far enough that your thighs are parallel to the floor -Keep arms out to stay balanced
Kneeling Haybaler, Woodchop 3
2
-
-Kneel with one leg up on the foot and the other back on the knee-Hold your arms near the hip of the rear leg-Twist through the trunk and shoulders to bring your arms across the body and over the opposite shoulder.-Keep both arms straight during the whole movement. -When finished with one side, switch to the other side-Progress to a medicine ball when you can complete this effectively -Progress to standing when you can complete that effectively
Standing Haybaler, Woodchop 3
3
-Stand with legs hip-width apart-Step one foot forward flat on the ground and the other leg back behind the body on the ball of the foot-Hold your arms near the hip of the leg that is behind-Twist through the chest and shoulders to bring your arms across the body and over the opposite shoulder, keeping both arms straight for the whole movement -When finished with one side, switch to the other side-Progress to medicine ball once you can do it effectively standing
Lunges
Here’s a link to see the progression to a lunge matrix:https://www.youtube.com/watch?v=nf-_qiyAkwQ
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-Stand with feet close together-Lift one foot off the floor and balance on the other leg-Step forward-Shift body weight to other leg-Move hips down to the floor-Keep back aligned-Lower body until front thigh is parallel to the floor-Keep core engaged!
Push Up
◼Keep hands shoulder width apart◼Bend until
shoulders are 90 degrees◼Remember to
breathe!
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Flexibility PlanPurpose: To gradually increase muscle temperature to enhance flexibility and decrease risk of injury-To increase Range of Motion (ROM) in joints and associated muscles that are important for activities of daily living, hobbies, work, or good posture.
Activity: Attached stretches for quadriceps, hip flexors, hamstrings, and pectoralis.
Intensity: Stretch to tension (*never to pain*)
Frequency: At least 3 times per week, more if possible
Duration: Hold each stretch for 5 deep breaths
Goal: Maintain good posture, Increase flexibility of quadriceps, hip flexors, and hamstrings.
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Prior to aerobic exercise or strength training, do dynamic stretches.
Consider doing your static stretching after your aerobic exercise.
Quadricep Stretches
While standing, pull your foot up to your glutes until you can feel a gentle stretch
along the front of your thigh. You may use a wall, chair, or
desk to help you balance. Complete
on both sides
37
Using a thick yoga mat, or placing a towel under your knee, kneel in a
lunge position. Pull your foot up to your glutes until you feel
a gentle stretch along the front of
your thigh. Complete on both
sides.
While laying on your side, pull your foot up to your glutes until you feel a
gentle stretch along the front of your
thigh. Complete on both sides.
Hip Flexor Stretches 38
Kneel on the floor with one knee bent and one leg
behind you. Position your forward knee over your foot. Keep other knee
touching the floor.Slowly push your hips
forward until you feel the stretch in the upper thigh of
your rear leg.Use a mat or towel under
your knee for support
Note that these stretches are similar to the quadricep stretches, but your focus is on a different area of muscles.
Make sure to breathe throughout each stretch, never holding your breath.
This is a variation of the previous stretch, where he is using a bench to support his back leg. You may also use a strap or the wall for
this stretch, as well.
Hamstring Stretches 3
9
Using a bench, desk, stable chair, or even
your couch, extend one leg straight out and rest it on the surface. Lean
forward folding over your thigh reaching towards your toes.
Stretch until you feel a slight pull and hold.
Complete on both sides.
Sitting on the ground, extend one leg out, while bringing the
sole of the opposite foot in towards your thigh. Lean forward folding over your leg
reaching toward your toes. Complete
on both sides.
Standing with feet hip-width apart
(approximately two fists width), slightly bend your
knees as you fold over both legs. Reach toward
your toes, using your thighs, shins, or the floor as support. Make sure to
keep the bend in your knees to prevent over-
stretching.
Pectoralis Stretch 40
Standing against a wall or a door frame extend your arm 90 degrees out from your body, and flex your arm at the elbow to 90 degrees. Place your forearm on the wall or door frame and gently rotate your torso away from the wall/door frame until you feel resistance in your pectoralis/shoulder.
Standing against a wall extend your arm to 90 degrees out from your body. Place your palm on the wall and gently rotate your body away from your arm until you feel resistance in your pectoralis/shoulder.
Remember:Only stretch to resistance, NEVER to pain!
Stretches You Can Do at Your Desk
Here are a few stretches you can do at your desk to break up the work day!
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Shoulder Packing
Shoulder packing stabilizes your shoulders and helps to reduce the chance of injury during exercise. It also will allow you to properly and safely lift more weight.
To properly shoulder pack, the following steps should be followed:
1. Stand with your feet hip-width apart, toes forward, arms at your side. Engage the abdominal muscles to stabilize the spine as you keep your chest and chin lifted.
2. Pull the shoulder blades up and then down your back as you exhale, without letting your lower back arch. Hold this contraction for 5-10 seconds for 2-4 reps in order to allow your body to get used to the feeling.
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Here is a link to help you understand shoulder packing a bit more:
https://www.acefitness.org/exercise-library-details//205/
CenteringActivating your core is extremely important in exercise to protect your lower back, as well as give you more force to move through exercises. Your abdominal muscles, lower back muscles, pelvic floor, glutes, and muscles surrounding the hips are central to your core “powerhouse” that provide you a solid foundation for movement.
To properly engage your core, the following steps should be followed:
1. Tighten your abdomen, without having to suck in or expand your stomach area
2. Activate your transversus abdominis (the deepest muscle layer) and hold the tightening position for 6-10 seconds. Release, and repeat 10 times.
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Here is a link to help you understand centering a bit more:
http://yourfunctionalhealth.com/functional-health-tip-how-to-engage-your-core/
Motivational ProgramFitbit PlanWe will be giving you a Fitbit. You already are very active and will
sometimes hit the recommendation of 10,000 steps per day, usually going above and beyond on these days. However these days happen sporadically, with days in which you do not hit the daily recommended goal dispersed throughout. We want to challenge you to try to hit this daily-recommended goal of 10,000 steps each day. We will set your Fitbit to alert you when you hit 10,000 steps each day, with the goal being to see how many days in a row you can hit this goal. You can hit this goal however you want to! Go for a walk, or a jog. Play pickup basketball with friends, or park your car farther from campus. Just get up and get moving!
The benefits of hitting 10,000 steps a day include:◼ Increased energy◼ Lower your risk for certain diseases up to 50%
◼ Stroke◼ Type II diabetes◼ Heart disease◼ Cancer
◼ Lower your risk of early death by up to 30%◼ Lower your risk of many chronic conditions
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Fitbit Tip:
You can connect with your friends on Fitbit and challenge them through your Fitbit app, increasing the motivation and the fun at the same time! The challenges you can do are: Daily Showdown, Weekend Warrior, Workweek Hustle, and Goal day.
Motivational Program Join a Basketball Team
We noticed that although you want to exercise regularly, you often have a hard time sticking to fitness programs. We believe that if you combine exercise with something you enjoy doing it may help you stick to exercising. By joining a basketball team in your community you are able to get the exercise you need, while doing something you enjoy doing. Because you will have a team counting on you it will be much harder to “give up”, or skip going to exercise. The City of Anderson Parks and Recreation has winter and summer adult basketball leagues:
◼ http://www.cityofandersonsc.com/recreation/adult-sports/basketball/index.html
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Putting Your Plan into ActionThe most difficult part of your fitness plan is finding the time and motivation to add movement to your day, especially with your job calling for much sedentary time. The good news is that you are already thinking about becoming more active and making strives to accomplish your fitness goals. You have already taken the first step to making physical activity a daily habit, and your next step is making it a full lifestyle change. Once you become more physically active and understand the demands and benefits, you can begin to incorporate the activities we have given you on a regular basis. It can take 3-6 months of regular exercise and diet change to create a healthy habit.
46
Tip 1: Choose activities that you enjoy
Tip 2: Visualize yourself exercising and benefitting from exercise
Tip 3: Use outside motivation, such as friends and family
Safety Considerations
47
High Blood Pressure Prevention
-Exercise, weight loss, sodium reduction, and reduced fat and alcohol intake are important for controlling HTN-Use RPE or talk text to monitor intensity-Stick to a RPE of 9-13 (scale referenced on earlier slide)-Do not hold your breath during static strength exercises-Stay hydrated-Circuit training utilizing low-moderate resistance and high reps is recommended-Heavy lifting is not recommended
Healthy Back
Routine for enhancing low-back health-Cat-camels-Modified curl-up-Birddog-Side bridge*See next pages, and pg. 24, 26, and 27, for pictures and
descriptions*
If you have lower back pain, avoid:-Unsupported forward flexion-Lifting both legs simultaneously when in a prone or supine position-Rapid twisting movements or hyperextension
Heat Illness Prevention: Fluid
Replacement/Climatization
-Begin exercising in the heat gradually-Wear lightweight, ventilated clothing-Replace body fluids as they are lost-Drink water at regular intervals while exercising without over-hydrating-2 hours prior to exercise, drink 17-20 oz fluid-Every 10-20 minutes during exercise drink 7-10 oz fluid-After exercise, drink 16-24 oz for every pound of body weight lost
Modified Curl Up-You may place a towel or hands under your lower back to keep a neutral spine
-Do not flatten back to the floor
-One knee is flexed, other is straight
-Alternate bent leg halfway through reps
48
Side Bridge
-Lateral muscles of torso are important for stability
-Elbow is directly under shoulder
-Top picture is beginner, with knees on floor
-Bottom is advanced, with body fully raised
-Keep a neutral neck and spine
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