RND LIVE FIT

1. TODAY’S SONG RND LIVE FIT Learning to “Live” Fit

2. Exercise is not an all or none endeavor. It is a continuum. • Keep in mind that a little is better than none and you can do something today, so don’t worry about what you will do next month. • This perspective is hard for anyone who expects a lot from themselves and sets long-term fitness goals. • Don’t expect results overnight. • But do expect to take small steps every day.

3. Use it or lose it Muscle mass naturally diminishes with age. "If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body" Though cardio burns more calories than strength training during those 30 sweaty minutes, pumping iron slashes more overall!

4. Every Pound of Muscle = 50 extra calories a day • Increase the amount of muscle in your body. For every extra pound of muscle you put on, your body uses around 50 extra calories a day. • In a recent study, researchers found that regular weight training boosts basal metabolic rate by about 15%. • This is because muscle is ‘metabolically active’ and burns more calories than other body tissue even when you’re not moving

5. What have you heard or what do you believe is true about exercise • Myths? • Questions? • Thoughts?

6. Exercise Myths Running is a good way to lose fat • No, its not. You may lose some weight but only while you are doing a lot of running. If your goal is to lose fat, too much running (or any other long duration cardio activity) will actually SLOW your metabolism and make it much easier for your body to GAIN fat in the long run • Running is good for cardiovascular training or training your heart Walking is good exercise • No, walking is what we do. It is how we get places and participate in life. Exercise is taking the body beyond what we need to accomplish as a part of our day. • Power walking has been shown to increase your heart rate.

7. Cardio is a good way to prevent osteoporosis • No, the only research proven exercise form to increase bone mineral density is resistance training. Loaded, weight bearing activity. Lifting heavy weights will make you big and bulky • No, they will not. You do not have enough testosterone in your body to get too big and bulky.

8. Some Common Exercise Mistakes • All Quantity, No Quality- Once you start exercising with a real purpose and pushing both your aerobic capacity and your strength you will find your workouts take half the time and give better results. 1 GREAT PUSH-UP is better than 10 TERRIBLE ONES • Overestimating Your Exercise- Most Livefit girls are far too generous with estimates of exercise intensity and time, weight lifted and the frequency of their workouts. • Underestimating Your Eating- Many people are in denial about the foods they eat and especially the quantity consumed or quality of their choice. • Using Incorrect Form or Technique- Learning the right way to exercise is essential to getting results. Form does matter, especially when doing any strength training exercise • Setting Unrealistic Goals- Many Livefit girls signed up for this course thinking I have the magic answer to your health issues/concerns. You need to be realistic and set SMARTER GOALS • Measuring the Wrong Results- Better ways to measure your fitness progress include tracking your heart rate at a given pace, measuring the distance you can cover in a certain amount of time, tracking the amount of weight you can lift, or even writing down how you feel -- physically -- at the end of each day

9. Some things you may not have considered • Your exercise session is over • You're back at your desk or home carrying on with life, homework, texting or watching TV and facebooking all at the same time.

10. But your body is still burning calories, silently, efficiently, slyly • Even after most exercise if over, calories continue to get gobbled. • The media calls it "afterburn" • For the record, exercise scientists call it "excess post-exercise oxygen consumption," or EPOC, but we'll call it afterburn

11. When you workout, your cells are essentially working out too. • Post exercise, the cells need to restore their functioning to pre-exercise levels and that requires oxygen, which takes energy, aka calories • This includes Resistance Training EPOC! You continue to burn oxygen for hours after a challenging weight lifting session

12. REALITY CHECK • Low intensity aerobics or weight training doesn’t create any post workout increase in metabolism. • The truth is the more cardio you do the more efficient your body becomes. Light weights do nothing either. • The more efficient your body becomes the better it gets at using small amounts of energy to accomplish a goal. • You are, in essence, teaching your body to slow down its metabolism. (This is why long running is not recommended, unless you want to be a marathon runner) • You also hold on to a little extra body fat this way as your body likes to have excess fat on board for the long bouts of aerobic exercise.

13. For the most bang for your buck, shoot for vigorous activity at about 75-90 percent of your maximum heart rate, or 7.5 to 9 on the 1-10 scale rate of perceived exertion.

14. High Intensity Training (HIT) • This is simply a term used to describe workouts that actually provide you with a significant benefit in a reasonable period of time. • HIT Training challenges your body with new stresses and places demands on it that are above and beyond what it is used to. • If you don’t challenge your body and mind it is not going to respond. It doesn’t need to. • EXAMPLE: Tabata

15. Determining Heart Rate Reserve (HHR) • Heart Rate = HR • HRmax = 220-age= _________ • 220-16= 204 • HRrest = 15 second count (start count at 0, 1,2…18) multiply it by 4 • 14 x 4 = __________ 56 • Heart Rate Reserve HRR= _______ - _______= _______ • 204-56 =148

16. Exercise Heart = HRex • What level do I work out at?60% -90% • 60% 148 x .6 = 88.8 (89) + HRrest (56) = 144.8 (145) • This means you must maintain a heart rate of 145 for 30 minutes to be at 60% of your HRmax or a level 6 RPE • 70% 148 x .7 = 104 + 56 = 160 7 RPE • 80% 148 x .8 = 118 + 56 = 174 8 RPE • Aerobic exercise can be accumulated in 10 minute bouts of activity throughout the day. • With the following higher intensity exercise you will have a greater risk of injury and delayed-onset of muscle soreness.

17. Weekly Challenge Cardiovascular Program This does not include your warm up, cool down, floor work etc.. This is pure exertion! Aerobic Exercise Training, Prescription & Progression *Source: (Warburton et al. CMAJ 2006) modified by Kristina Hulton /Mommy Teams Inc.

18. Cardiovascular Monitoring Intensity % HRR RPE (Scale 1-10) Breathing Rate Body Temperature Example Activity Vigorous Effort 60 - 85% 7-8 More out of breath Quite warm (sweating) Group Fitness Class ACSM`s Guidelines for Exercise Testing & Prescription (2000)

19. Benefits of Weight Training • Lifting weights will increase lean muscle tissue and increase your resting metabolism for 24 hours or longer after your exercise session. • You will build stronger connective tissue and improve the stability of your joints. • This helps reduce the risk of injuries.

20. What does TONING really mean? • The word tone simply describes the state of your muscles. • When at rest, your muscles are in a constant state of partial contraction in order to be ready for action. • The 'tone' of your muscles is involuntary, so you can't change it by lifting weights a certain way. • You just need to lift, it is how much that matters!

23. SPOT TRAINING • The problem with the buttocks and the breasts are that both of these areas are suspect to the additional laying down of adipose tissue (fat cells). • Essentially, however, exercising these particular regions will generally firm and increase size of the muscles of these areas, especially if using the right exercising regime. • You can tighten or tone your butt and your boobs. This is likely to improve their shape and appearance.

27. Principles of Weight Lifting • “One size does not fit all“ Just because she is your best friend doesn’t mean you should lift together! • We need to increase the workload as needed, hit a plateau, up the weight • Use it or lose it! This simply means that your muscles hypertrophy (increase) with use and atrophy (decrease) with disuse.

28. Progression Guidelines • If you are new to participating in resistance training exercises then I recommend starting with lighter weights and higher repetitions. • It is very important to be making gradual progressions every 1-2 weeks in order to see improvement and get the results that you are looking for. • 5% for upper body usually 5 pounds • 5% for lower body usually 10 pounds

29. REST • In addition to using good lifting technique, it is absolutely imperative that you not only train with intensity on a well-balanced program, but also give your muscles enough resting time between training sessions. • Rest - it is during the rest or recovery phase that the muscles repair the microscopic damage and grow.

30. DOMS • 24 hours to 48 hours after a hard workout, most people begin to experience soreness in the body parts trained. This is called Delayed Onset Muscle Soreness, or DOMS. • DOMS is caused by tiny microscopic tears that occur in the muscle as a result of high intensity exercise (such as weight training, intense cycling, etc). • After the workout, the muscle begins to rebuild itself (provided it is allowed enough time and nutrients to recover). • This is the rebuilding process which creates new muscle that is bigger and stronger than before. • Your muscles grow when you are at rest - not when you’re at the gym.

31. Moderate Weight: 50-69% of 1 RM • Multiple Sets: 1-2 sets (health benefits) • Moderate Reps: 8-12 reps per set • Number of Exercises: 8-10 (At least 1 major exercise per muscle group) • Rest between sets • Multi-joint exercise=2-3 minutes • Smaller muscle mass or Muscular Endurance =1-2 minutes • 48 hours rest between each muscle group workout • 2-3 days per week is optimal • Usually recommended large muscle groups first

32. Did you know! • Fibre for fibre women are actually stronger, but men just have more!

33. It takes time to develop new habits, so a positive, forgiving attitude is essential. • You will not become an athlete overnight, but by slowly changing your internal dialog and external situation, you will find a new lifestyle that encourages fitness. • http://www.bodybuilding.com/exercises/