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Holladay-Lions Recreation Center. Fitness Areas Certification. Why should I exercise?. Relieves the mind. Social Scene. ITS GOOD FOR YOU!!!!. The Social Scene!. 1) Great way to make friends 2) Friends are a great way to keep you exercising.

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holladay lions recreation center

Holladay-Lions Recreation Center

Fitness Areas Certification

why should i exercise
Why should I exercise?

Relieves the mind

Social Scene

ITS GOOD FOR YOU!!!!

the social scene
The Social Scene!

1) Great way to make friends

2) Friends are a great way to keep you exercising.

3) Its way more fun when you do it with other people

relieves the mind
Relieves the Mind!

1)Helps to relax mentally.

2) Relieves stress and tension throughout.

3) Improves Self-Image.

its physically good for you
Its PHYSICALLY good for you!

1. heart becomes stronger

2. Increased muscle mass

3. Decrease body fat

4. And much much more!

what s my body doing

Lungs

Heart

Muscles

Brain

Distributes Oxygen

Take a guess, and click once to find out the answers!

Consumes Glucose

Procures Oxygen

What’s my body doing?

Consumes Oxygen

what s is this feeling
What’s is this feeling???

Brain is creating endorphins

Heart rate is increasing

Blood is pumping

Muscles are engaging

what is a training program
What is a Training Program?

Everything that makes up a healthy workout and a healthier you!

Flexibility

Aerobic Exercise

Resistance Training

Healthy Lifestyle

flexibility
Flexibility

Range of motion in a joint

but why how
But…… Why?...... How?

WHY?

HOW?

Stretching

Yoga

Dance

Gymnastics

Rock climbing

  • Stretching Reduces Soreness
  • Allows more movement possibilities
  • Helps circulation
  • Prevents pain and future injury
is it really that important
Is it really that important?

Lets ask Tony Horton, world class athlete and personal trainer.

what if i don t stretch
What if I don’t stretch?

Serious Injury

Muscle Fatigue

Lack of overall function and movement.

aerobic exercise
AEROBIC EXERCISE

cardiovascular/heart exercise

but why how1
But…… Why?..... How?

WHY

HOW

Run

Swim

Bike

Elliptical Trainer

Stairs

Snowboarding

Rowing

Anything that gets a sustained heart rate.

  • Stronger heart and lungs
  • Increased bone density
  • Reduced stress
  • Temporary relief from depression and anxiety
  • Better sleep
  • More energy
  • Increased Endurance
what is endurance
What is Endurance?

Cardiovascular Endurance is lala. You can increase your endurance by slightly increasing your speed every week or apply interval training.

resistance training
Resistance Training

The use of weight systems to develop strength

upper body
Upper Body
  • Triceps
  • Biceps
  • Back
  • Chest
  • Shoulders

Here are just a few!

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Core

Abdominals Lower Back Oblique\'s

Here are a few!

lower body
Lower Body

Here are a few!

  • Calves,
  • Quads
  • Hamstrings
  • Hip flexors
do you know what you want
Do you know what you want?

1) Muscle Mass

2) Muscle Endurance

Use a lower weight with more reps

Creates a sustained muscle strength and a leaner body type.

Stick 12 or more reps

  • Use a higher weight with fewer reps
  • Creates strength and a thicker body type
  • Stick to 8-10 reps
important terms
Important Terms
  • Recovery Time: The time of rest between each set
  • Resistance: The amount the muscle is resisting.
  • Repetition: The number of times an exercise is performed
  • Sets: A given number of reps with a recovery time between each set.
  • Frequency: Number of exercises per week.
be careful
Be Careful!

Know when to stop, click to hear more.

healthy lifestyle
HEALTHY LIFESTYLE

Its more than just the gym, it’s a lifestyle!

sleep
SLEEP!

Increases Energy

Improved Memory Retention

Prevent overeating and caffeine consumption

Speeds up metabolism

Increases motivation and mental health

nutrition
NUTRITION!
  • Give you vitality and energy
  • Help you stay at a weight that\'s right for you
  • Boost your immune system
  • Improve sports performance
  • Keeps you active
  • Help beat tiredness and fatigue
beware
BEWARE……

**Know the difference between proper nutrition vs. diet/supplementation

DIET

SUPPLEMENTS

Additions to your diet and exercise program in order to achieve a certain goal.

Includes diet pills, protein supplement, energy drinks, steroids, and more…….

  • Restricting what you eat either in category or consumption in order to achieve a certain goal.
  • Includes atkins, weight watchers, HCG, the lemonade diet and many many more…….
mental health
MENTAL HEALTH!
  • Balance work, rest, and play.
  • Keep the brain active.
  • Stay Social
  • Find a passion
  • Smile
there is so much to do
There is so much to do!!!!!

Baseball

Soccer

Skating

Rock Climbing

AND MUCH MUCH MORE!!

Kayaking

Aerobics

Dancing

Skiing

Track and Field

Basketball

Running

Pilates

Roller blading

Hiking

Biking

Swimming

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There is more than just the gym and weights to staying healthy, lets hear what Matthew has to say about it
safe and effective workout
Safe and Effective Workout

Heart Rate

Warm-up

Cool-Down

Proper Form

heart rate the number of times your heart beats per minute
Heart Rate: the number of times your heart beats per minute.

Target Heart Rate: The number of times your heart beats per minute while exercising to give you the most effective workout.

Finding your target heart rate

Take 220 and subtract your age.

Take that number and subtract your resting heart rate.

Multiply by .6

Add your resting heart rate.

  • Find your pulse either on your wrist or upper neck
  • Count your pulses while watching 6 seconds pass on a clock.
  • Add a zero to that number.

Finding your resting heart rate

warm up cool down
Warm-Up/ Cool Down

Why?

How?

Light jog or movement to wake up or slow down muscles

Ballistic Shakers

Static Stretching

Walk while breathing to decrease heart rate

Usually 3-5 minutes

  • Releases adrenaline
  • Awakens both body and mind
  • Prevents injury
  • Circulates blood
  • Increase muscle temperature
  • Supplies early energy before workout
proper form know the form before you do the exercise
Proper form: Know the form before you do the exercise.

Why?

Prevents injury

Prevents pain

Safer

Allows for the right results

Prevents soreness

examples

Examples

Chest Press - Incorrect

Chest Press - Correct

bicep curl correct
Bicep Curl - Correct

Squat- Correct

slide38
Tricep Kickback - Correct

Tricep Kickback - Incorrect

Push up - Correct

Push up - Incorrect

on your own weight resistance using one s own body

Why?

How?

  • Push-ups
  • Yoga
  • Plyometrics
  • Jump Training
  • Squats/Lunges
  • Body Lifts
  • No need for weights
  • Can do them at anytime
  • See improvement as exercises get easier.
  • Strengthens core

ON YOUR OWN: Weight resistance using one’s own body.

safety and rules in a weight room
Safety and Rules in a Weight Room

Rules are vital almost anywhere. It is extra important in a fitness room because of all the heavy equipment and exercise machines.

weight and fitness room rules
Weight and Fitness Room Rules
  • No roughhousing
  • No offensive behavior or language
  • Shirts and athletic clothes must be worn at all times.
  • Use correct lifting/operating techniques at all times.
  • Wear a weight belt when necessary
  • ALWAYS use a spotter when using free weights.
  • Return all weights and equipment to their appropriate racks.
  • Return all machines to their lowest position when finished.
  • Wipe down equipment pads after use.

10. Slamming or dropping weights will not be tolerated.

  • ALWAYS use collars or spring clamps on free weights.
  • Only capped, spill proof, non-glass water bottles are allowed in the Fitness Center. No other food or drink.
  • Lifting chalk or powder is not allowed.
  • Machines and equipment should only be used for exercises for which they are designed.
  • The Fitness Staff is here to provide assistance and instructions. Please feel free to ask for help or assistance when operating a new machine or new equipment or if you have any questions.
map of the body click the list of body parts to see where they belongs
Map of the BodyClick the list of body parts to see where they belongs.

Traps

Abdominals

Hamstrings

Pectorals

Calves

Quadriceps

Triceps

Bicep

slide44

Remember, exercise and overall fitness is an essential way to live a happier and healthier lifestyle. Do to the best of your ability the kind of workout that fits into your day and your personality and in the end it will be one of the best decisions you will ever make

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