Jump Into Shape Exercise 101

1. Jump Into Shape Exercise 101

2. Basic Facts • More than 60% of adults in the U.S. are overweight or obese • Only 20% of adults exercise enough to gain health benefits • 50% women and 25% men are attempting to lose weight at any given time • More than 80% of those who are successful increase exercise to lose weight and keep it off • Americans spend $33 billion dollars annually on weight-reduction products and services, including diet foods and programs • Exercise is FREE!

3. Objectives • Recognize importance of physical activity/exercise • Understand exercise basics • Cardiorespiratory fitness • Muscular fitness • Flexibility • Injury prevention • Design an effective exercise program • Note: 45+ y.o. should consult MD prior to initiating new exercise program

4. Caloric Intake • Create negative energy balance • Output (exercise) > Input (food) • Caloric deficit of 3500 kcal = 1 lb fat lost • 500 calories per day • 300-500 kcal deficit/day realistic goal • Exercise and reduction in calories • 20 min of moderate exercise ≈ 200-300 kcal expended • Just a deficit of 250 kcal/day = ½ lb/week = 24 lbs in one year! THERE ARE NO MAGIC PILLS!!

5. Daily activities burn calories • Park farther away from destination • Take the stairs instead of elevator • Do yard work/gardening, mowing the lawn • House work—vacuum, scrubbing floors, clean bathroom • Play with your kids • Walk during breaks at work • WAMC - Halls / Stairs / Loop Road • Walk with your pet • Exercise while watching TV or during commercials Bottom line: look for opportunities to increase physical activity in daily living

6. Burns calories Curbs appetite Improves efficiency of insulin Increases body’s capacity to burn fat Builds and preserves muscle (which increases caloric burn) Lowers stress, anxiety, decreases symptoms of depression Improves self esteem Improves physical appearance Makes daily activities easier Enhances capacity for work/ recreational activities Increases energy Longevity Role of Exercise

7. Additional Benefits of Exercise • Improves sleep quality • Helps to prevent bone loss • Decreases water retention • Can decrease blood pressure and cholesterol levels • Can help to regulate bowel function

8. Common Excuses I don’t have time I don’t like it I forget about it I’m too tired It’s painful Exercise is boring It’s a Matter of… Priority Attitude Scheduling Commitment Smart training Creativity Why Don’t We Exercise?

9. How to get started • Set realistic fitness goals • Figure out what motivates you • Select an enjoyable activity • Schedule activity at a time that will allow you to be most consistent • Pick convenient activities & locations • Exercise with a friend or listen to music

10. Ingredients for Success • Cardiorespiratory fitness • Muscular fitness • Flexibility • Injury prevention

11. Exercise pyramid

12. HIGH IMPACT Brisk walking Jogging/running Running stairs/steps Jump Rope Kickboxing Aerobic dance Football, basketball Ruck marching Abn Ops LOW IMPACT Swimming Biking Elliptical Rowing Kayaking Ice skating, rollerblading X-country skiing Spinning Cardiorespiratory Fitness

13. Calculating Your Exercise Intensity Maximum Heart Rate =220- age (220-age) x 0.60 (60% of Max HR - low intensity) (220-age) x 0.80 (80% Max HR - high intensity) Example of a 40 year old (220-40) x 0.60 = 108 (220-40) x 0.80 = 144 108-144 beats/minute OR 27-36 beats for 15 seconds

14. Exercise Intensity • Know your resting heart rate • Exercise can help lower your resting heart rate • A healthy heart returns to normal resting heart rate within several minutes after exercise • You do not need high intensity target heart rate for weight loss

15. Low Intensity Exercise • Perform 5-7days/week • Keep target heart rate near 60% of maximum heart rate. • 30 to 60 minutes/day • Total exercise time can be divided into multiple shorter bouts of exercise and still have a beneficial effect on weight loss.

16. Moderate/High Intensity Exercise • 5 days/week • Warm-up: 5-10 minutes • Engage in a low-intensity version of what you intend to do for your activity • Low to moderate intensity exercise requires less warm-up • Perform activity for 30-60 minutes in your target heart rate range (80% for high intensity) • Cool-down: 5-10 minutes

17. Muscular Fitness • The more muscle mass you have, the more calories you burn • Muscular strength and endurance are developed by the principle of adaptation and progression • Resistance training should… • Be rhythmic • Be performed at a moderate-to-slow speed • Involve a full range of motion • Not interfere with normal breathing

18. Muscular Fitness Prescription • Perform 2-3 times/week • Perform 8 to 10 separate exercises that train the body’s major muscle groups • Perform a minimum of 1 set of 8-12 repetitions of each exercise • Increase resistance as strength improves • Allow 48 hours between exercising same muscle groups (Exception: abdominal muscles) • Muscular fitness can be maintained with as little as one session per week

19. Muscle Fitness Tips • Perform strengthening slowly • Contraction phase = 2 sec • Return to resting position = 4 sec • Breath properly • Contraction phase = breath out • Return to resting position = breath in • NEVER hold your breath • Do not lock out joints

20. Muscle Fitness Examples

21. Muscle Fitness Examples

22. Flexibility Training • Performed 5-7days/week • Optimal body function requires adequate ROM in all joints • Can prevent or alleviate low back pain • Minimum 30 sec/stretch, 4 reps each • 10 sec per decade after 30 • Stretch before and after exercise • Should be pain free!

23. Avoid Injuries • Begin exercise slowly and progress gradually • Cross train • Replace running shoes every 6 months • Decrease or stop smoking • Wear proper gear for the activity • Prevent blisters by wearing acrylic blend socks • Stay hydrated!

24. Common Exercise Myths • Spot reduction • Plastic suits • No pain, no gain • Increased appetite eliminates benefits • Exercise every day to see results • Eating more protein than you need will help you build more muscle faster • Muscle turns to fat if you stop exercising (and vice versa) • It’s too late for you

25. Set appropriate activity goals • Be specific • Instead of “I’ll exercise more” • “I’ll start walking __miles __days/wk” • Be realistic • Instead of “I’ll walk 6 miles, 5 days/wk” • “I’ll start walking 1 mile, 3 days/wk” • Be flexible • Instead of “I’ll walk 1 mile, 7days/wk” • “I’ll start walking 1mile, 5days/wk”

26. Set appropriate nutrition goals • Be specific • Instead of “I’ll eat better” • Aim to eat less fat (especially trans, saturated)/drink fewer sugary sodas • Be realistic • Instead of “I’ll quit drinking whole milk and only drink skim milk” • Work down to skim milk • Be flexible • Instead of “I’ll never eat another cookie again” • Have dessert only a few times/wk instead of every night

27. Recommendations • More is better • Do it in short bouts • Mix it up • Set your schedule • The gym isn’t a necessity • Make it a family affair

28. Take home points • Nutrition • Watch portion sizes • Don’t skip meals (especially breakfast!) • Drink 8 glasses of water every day • Exercise • Increase your daily activity levels • Exercise 5 days per week • Stretch daily • Incorporate weight training for faster results • Be consistent • Takes months to see differences—don’t give up! You’ll feel the differences in weeks. • Reward yourself • Not with food – treat yourself to a movie or new clothes instead

29. Websites • http://health.pbrc.edu/armyhealthcs/ • www.hooah4health.com • http://chppm-www.apgea.army.mil/dhpw/ • www.cooperfitness.com • www.runnersworld.com • www.roadrunnersports.com • www.active.com –great place to find races

30. Questions? Thank you!