1. Everyone will be muted to keep down the background noise levels. 2. If you have a question/comment during the presentation, you can type it in the chat box. 3. For technical issues, please call the Genesys helpdesk by dialing *10* or 1-800-305-5208. 4. We will be taking attendance. Please use your lawson # to identify yourself. 5. You will want pen/paper to take notes. Welcome to the Healthy Weigh!
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1. Everyone will be muted to keep down the background noise levels.
2. If you have a question/comment during the presentation, you can type it in the chat box.
3. For technical issues, please call the Genesys helpdesk by dialing *10* or 1-800-305-5208.
4. We will be taking attendance. Please use your lawson # to identify yourself.
5. You will want pen/paper to take notes.
Welcome to the Healthy Weigh!
Session 3
Move! The Healthy Weigh
Moderator Presenter
Asja Swan, BS Greg Anthony, NASM
Moderator Presenter
Asja Swan, BS Addie Dooley, BS, CEAS I
Objectives
Participants will:
Identify physical activity guidelines for adults
Practice calculating target heart rate
Identify 2 ways to incorporate more physical activity into your day
The Healthy Weigh! Session 3
The Healthy Weigh! Session 3
Exercise is Important… So why don’t we do it?
“I don’t have enough time”
“I am too tired!”
“I don’t know what to do”
“I need to take care of my family”
“The gym is too intimidating”
“I get bored!”
The Healthy Weigh! Session 3
Before you begin an exercise program:
1. Talk with your doctor
2. Take baseline measures
3. Design your fitness goals
The Healthy Weigh! Session 3
The Healthy Weigh! Session 3
Make Physical Activity a Part of your Life.
There are 1440 minutes in every day….
Schedule 30 of them for physical activity
The Healthy Weigh! Session 3
How can we add more activity into our day?
The Healthy Weigh! Session 3
Calories burned during everyday activities Calories per hour based on 150 lb bodyweight:
Light housecleaning 170
Ironing 156
Putting Away groceries 170
Mopping 238
Vacuuming 238
Walk/run playing with children 272
Gardening 272
Raking 292
Shoveling Snow 408
The Healthy Weigh! Session 3
4 Components of Fitness:
Aerobic
Muscular
Flexibility
Body Composition
The Healthy Weigh! Session 3
Aerobic Fitness Defined: The body’s ability to take in and use oxygen to produce energy. Aerobic activities make you breathe hard & they increase your heart rate. Aerobic activities include:
Jogging
Walking
Cross country skiing
Bicycling
The Healthy Weigh! Session 3
The Healthy Weigh! Session 3
Muscular Fitness
Defined: The strength and endurance of your
muscles.
Activities include: • Weight-lifting • Push-ups • Sit-ups • Squats
The Healthy Weigh! Session 3
Muscular Strength: the ability to exert maximum force against resistance To get stronger: work with heavier weights and perform fewer repetitions.
Muscular Endurance: the ability of a muscle to exert submaximal force repeatedly over a period of time
To promote endurance: use lighter weights and do more repetitions.
The Healthy Weigh! Session 3
Flexibility
Defined: The ability to bend joints and stretch muscles through a full range of motion.
Activities include: • Yoga, Pilates, Tai Chi • Stretching (Sit and reach) • Warm-up & cool-down
The Healthy Weigh! Session 3
Body Composition
Defined: The amount of fat tissue relative to other tissue in your body. Your body composition is not based on how much you weigh, but rather on how much of your weight is fat as opposed to muscle.
The Healthy Weigh! Session 3
The Healthy Weigh! Session 3
What is the Best Exercise?
Safety First!
Exercise at the right intensity
Know your medical status
Injury prevention
Early injury treatment
The Healthy Weigh! Session 3
The Healthy Weigh! Session 3
Are you exercising at the right intensity?
Target Heart Rate
Training Zones
Warm-up Zone 50-60%
Fat Burning Zone 60-70%
Aerobic Zone 70-80%
Anaerobic Zone 80-90%
Red Line Zone 90-100%
The Healthy Weigh! Session 3
Measuring Physical Activity Intensity
Maximum Heart Rate (MHR)
220 – age = estimated MHR
Target Heart Rate
MHR x .60 = Minimum Heart Rate
MHR x .80 = Maximum Heart Rate
The Healthy Weigh! Session 3
Example: Target Heart Rate of a 50 year old
Maximum Heart Rate
220 – age = estimated MHR
220 – 50 = 170 MHR
Target Heart Rate
170 x .60 = 102 (low)
170 x .80 = 136 (high)
Range is 102 – 136 (60 – 80%)
The Healthy Weigh! Session 3
Medical Status
Proper progression
Warm-up/cool down
Stretching
Body mechanics (Form)
Injury Prevention
The Healthy Weigh! Session 3
The Healthy Weigh! Session 3
Injury Treatment:
Protect Rest Ice Compression Elevation
Safety Tips for Exercise
Drink plenty of water
Cross train (vary your exercises)
Listen to your body
Know your limits
Adequate rest time
Slow controlled movements
The Healthy Weigh! Session 3
Tips to Stay Motivated Focus on the benefits of being physically active
Set realistic goals
Do something you enjoy
Mix it up!
Find a work out buddy
Make exercise part of your daily schedule
Keep a journal or use an app to track your progress
Appreciate the small successes
Reward yourself
The Healthy Weigh! Session 3
The Healthy Weigh! Session 3
Take Home Message
Exercise not only improves your health but is necessary for successful weight management
The Healthy Weigh! Session 3
Assignments
Make a list of ways that you can fit more activity into your daily routine.
Make a second fitness goal or update the you already created to incorporate the added activity.
The Healthy Weigh! Session 3
References • http://www.mayoclinic.com/health/ex
ercise/HQ01676/NSECTIONGROUP=2 • http://www.ncbi.nlm.nih.gov/pmc/arti
cles/PMC1424738/ • http://www.cdc.gov/physicalactivity/e
veryone/guidelines/adults.html • http://www.cdc.gov/physicalactivity/e
veryone/measuring/index.html • CalorieCount.about.com
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