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4 keys to exercise mastery

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4 keys to exercise mastery

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  1. The 4 Keys To Mastering Exercise & Fitness

  2. The 4 Keys ? 1. Move Frequently at a slow pace
 ? 2. Lift heavy things
 ? 3. Move your spine everyday, fully, in all directions
 ? 4. Sprint once in a while WAKE UP WELLNESS _______ MASTER YOUR LIFESTYLE, TRANSFORM YOUR HEALTH ______ AWAKEN - FEED - MOVE - RENEW

  3. WAKE UP WELLNESS _______ MASTER YOUR LIFESTYLE, TRANSFORM YOUR HEALTH ______ AWAKEN - FEED - MOVE - RENEW

  4. WAKE UP WELLNESS _______ MASTER YOUR LIFESTYLE, TRANSFORM YOUR HEALTH ______ AWAKEN - FEED - MOVE - RENEW

  5. A Little Reminder Everyone is an athlete! You were born for this! Exercise is an essential nutrient that you cannot thrive without WAKE UP WELLNESS _______ MASTER YOUR LIFESTYLE, TRANSFORM YOUR HEALTH ______ AWAKEN - FEED - MOVE - RENEW

  6. Key 1 Move Frequently at a Slow Pace WAKE UP WELLNESS _______ MASTER YOUR LIFESTYLE, TRANSFORM YOUR HEALTH ______ AWAKEN - FEED - MOVE - RENEW

  7. How Much To Exercise 20 to 30 minutes, 3 to 5 times a week is minimum for cardiovascular/ endurance exercise? ? Exercise should start with a 5 minute warm up and some light stretching? ? Exercise should end with a 5 minute cool down and some moderate stretching WAKE UP WELLNESS _______ MASTER YOUR LIFESTYLE, TRANSFORM YOUR HEALTH ______ AWAKEN - FEED - MOVE - RENEW

  8. True Aerobic Exercise Purchase a Heart Rate Monitor? ? 180 – (age) ? (-5 if you haven’t exercised in years)? (+5 if you are in really good shape) WAKE UP WELLNESS _______ MASTER YOUR LIFESTYLE, TRANSFORM YOUR HEALTH ______ AWAKEN - FEED - MOVE - RENEW

  9. Simple Ways To Increase Your Activity Levels Take the stairs, walk to work, walk to get shopping, cycle to work/shops, join sports clubs, organise walking lunch breaks, find active hobbies for after work, dance, stand up work stations, active games consoles, active dates, active holidays, always be learning something new WAKE UP WELLNESS _______ MASTER YOUR LIFESTYLE, TRANSFORM YOUR HEALTH ______ AWAKEN - FEED - MOVE - RENEW

  10. Ways To Get Moving ★Walking, cycling, Hiking, Dancing? ★Swimming, walking in chest high water? ★Cross-Trainer, recumbent bike? ★Swiss ball, balance cushion? ★Rocking chair WAKE UP WELLNESS _______ MASTER YOUR LIFESTYLE, TRANSFORM YOUR HEALTH ______ AWAKEN - FEED - MOVE - RENEW

  11. More Ideas ★Yoga? ★Pilates? ★Thai Chi? ★Martial Arts? ★Sports clubs? ★Qi Gong WAKE UP WELLNESS _______ MASTER YOUR LIFESTYLE, TRANSFORM YOUR HEALTH ______ AWAKEN - FEED - MOVE - RENEW

  12. Key 2 Lift Heavy Things WAKE UP WELLNESS _______ MASTER YOUR LIFESTYLE, TRANSFORM YOUR HEALTH ______ AWAKEN - FEED - MOVE - RENEW

  13. Benefits of Resistance Exercise ★Increased ranges of motion? ★Improved joint function? ★Improved fat metabolism? ★Increased bone density? ★Better overall strength? ★Reduced risk of injury? ★Balanced Posture WAKE UP WELLNESS _______ MASTER YOUR LIFESTYLE, TRANSFORM YOUR HEALTH ______ AWAKEN - FEED - MOVE - RENEW

  14. Wolf’s Law ★Resistance causes muscle contraction? ★Muscles attach to Bones? ★When muscles contract it stresses the bone? ★When bones are stressed regularly it activates Wolf’s Law in physiology? ★Training —> an increase in bone density in response to the increased load WAKE UP WELLNESS _______ MASTER YOUR LIFESTYLE, TRANSFORM YOUR HEALTH ______ AWAKEN - FEED - MOVE - RENEW

  15. Resistance Training & Fat Loss ★Resistance Training builds lean muscle tissue? ★Muscle tissue burns a much higher number of calories at rest and increases metabolism? ★Contraction of muscles squeezes out harmful accumulated tissue toxins for elimination which will reduce fluid retention ? ★Building healthy muscle tissue is also the fastest way to change the shape of your body WAKE UP WELLNESS _______ MASTER YOUR LIFESTYLE, TRANSFORM YOUR HEALTH ______ AWAKEN - FEED - MOVE - RENEW

  16. Warming Up Endurance exercise is a great warm up for your resistance exercise because:? ? ★Warms up the muscles and joints? ★Makes stretching easier? ★Gets blood into muscles and joints? ★Lubricates joints? ★Reduces risk of injuries WAKE UP WELLNESS _______ MASTER YOUR LIFESTYLE, TRANSFORM YOUR HEALTH ______ AWAKEN - FEED - MOVE - RENEW

  17. Types Of Resistance Exercise ★Kettle Bell ? ★Dumbbells? ★Swiss-Balls? ★Pilates? ★Curves? ★Resistance Bands WAKE UP WELLNESS _______ MASTER YOUR LIFESTYLE, TRANSFORM YOUR HEALTH ______ AWAKEN - FEED - MOVE - RENEW

  18. Best Results ? ★Hiring A Personal Trainer ★Reboot Program ★Accelerate Module of 
 Wake Up Wellness WAKE UP WELLNESS _______ MASTER YOUR LIFESTYLE, TRANSFORM YOUR HEALTH ______ AWAKEN - FEED - MOVE - RENEW

  19. Proper Form and Duration ★Sets: Research shows that 1 set is equally as effective as 2 or even 3 set routines for increasing strength (Starkey et al. 1994)? ? ★Repetitions: Should range between 8 to 12 (If you struggle for 8 its to much weight! If 12 is a breeze then its not enough!) A rep must last 6 seconds & encompass a full range of motion (W. Westcott Ph.D. 1996) WAKE UP WELLNESS _______ MASTER YOUR LIFESTYLE, TRANSFORM YOUR HEALTH ______ AWAKEN - FEED - MOVE - RENEW

  20. A Simple Program ★Monday: 20-30min walk followed by 10min Lower body Resistance Exercise (eg: Squat)? ? ★Wednesday: Just Walking 20-30min? ? ★Friday: 20-30min walk followed by 10min Upper body Resistance Exercise (ex: Press &Row) WAKE UP WELLNESS _______ MASTER YOUR LIFESTYLE, TRANSFORM YOUR HEALTH ______ AWAKEN - FEED - MOVE - RENEW

  21. Key 3 Move Your Spine, Everyday, Fully, in ALL Directions WAKE UP WELLNESS _______ MASTER YOUR LIFESTYLE, TRANSFORM YOUR HEALTH ______ AWAKEN - FEED - MOVE - RENEW

  22. ●The neurology of movement →? ●Charges your brains batteries. ? ●Cuts out the stress response.? ●Changes gene expression!? ●Keeps your joints young! WAKE UP WELLNESS _______ MASTER YOUR LIFESTYLE, TRANSFORM YOUR HEALTH ______ AWAKEN - FEED - MOVE - RENEW

  23. Daily Spinal Hygiene ★Move it or lose it!? ★Must be done daily? ★Flossing for your spine.? ★Build in and around an existing habit. Before brushing teeth? WAKE UP WELLNESS _______ MASTER YOUR LIFESTYLE, TRANSFORM YOUR HEALTH ______ AWAKEN - FEED - MOVE - RENEW

  24. Key 4 Sprint Once in a While WAKE UP WELLNESS _______ MASTER YOUR LIFESTYLE, TRANSFORM YOUR HEALTH ______ AWAKEN - FEED - MOVE - RENEW

  25. Install Your Turbo WAKE UP WELLNESS _______ MASTER YOUR LIFESTYLE, TRANSFORM YOUR HEALTH ______ AWAKEN - FEED - MOVE - RENEW

  26. WAKE UP WELLNESS _______ MASTER YOUR LIFESTYLE, TRANSFORM YOUR HEALTH ______ AWAKEN - FEED - MOVE - RENEW

  27. “Most modern humans do not exercise as if their lives depended on it – but they do...If we don't push our heart and lungs toward their limits they will have little reserve, incapable of meeting the demands of stress, infection or injury”? ? - Dr Goscienski (Health Secrets of the Stone Age) WAKE UP WELLNESS _______ MASTER YOUR LIFESTYLE, TRANSFORM YOUR HEALTH ______ AWAKEN - FEED - MOVE - RENEW

  28. Lung Power & Health ★Extremely common. People don't even realise? ★As you age, your lungs shrink.? ★Framingham heart Study →your lungs are the number one predictor of death? ★Even a moderate drop in lung power increases your risk of heart attack by over 200 percent! (European Heart Journal, 1988)? ★Your lung capacity is one of the best indicators of 'all cause mortality'? ★Thats Dr speak for 'all the ways you could possibly die!” WAKE UP WELLNESS _______ MASTER YOUR LIFESTYLE, TRANSFORM YOUR HEALTH ______ AWAKEN - FEED - MOVE - RENEW

  29. Anaerobic Training ★Installs the turbo? ★Sprint/HIIT? ★Works by racking up an oxygen debt to build bigger stronger lungs and heart muscle WAKE UP WELLNESS _______ MASTER YOUR LIFESTYLE, TRANSFORM YOUR HEALTH ______ AWAKEN - FEED - MOVE - RENEW

  30. ? 85% of Maximum Heart Rate
 (90-100% of your max effort)? ? Max HR = 220-age? ? Aim = Total of 8-12 minutes Exertion Time WAKE UP WELLNESS _______ MASTER YOUR LIFESTYLE, TRANSFORM YOUR HEALTH ______ AWAKEN - FEED - MOVE - RENEW

  31. How? ★Choose a training method (run, bike, swim, squatting, rowing etc..) ★Perform at max speed/effort until your body tells you to slow down (or for 30-60 seconds) ★Back off - slow right down (10% of the effort you were making) ★When you feel sufficiently recovered and comfortable go again ★6-8 repetitions of this approach (or until you can no longer recover well) WAKE UP WELLNESS _______ MASTER YOUR LIFESTYLE, TRANSFORM YOUR HEALTH ______ AWAKEN - FEED - MOVE - RENEW

  32. Example ★33 year old male (max HR = 220-33 = 187) ★Sprinting ★100 meters at full speed (check heart rate - aim to approximate 187 bpm) ★Walk until I recover composure (60% of max HR approx. 130 bpm, in this case of a 33 yo) ★Repeat until I can no longer recover, or until I have done 8-12 sets, or until I have done 6-12 minutes of exertion WAKE UP WELLNESS _______ MASTER YOUR LIFESTYLE, TRANSFORM YOUR HEALTH ______ AWAKEN - FEED - MOVE - RENEW

  33. Benefits Of Anaerobic Training ★Regulates hormones - improved insulin sensitivity and growth hormone level for days afterwards ★Improved metabolism ★Improved CV fitness ★Low time impact - less wear+tear, less injury, fewer stress hormones, max results for little time invested ★No equipment required ★Improves heart and lung capacity WAKE UP WELLNESS _______ MASTER YOUR LIFESTYLE, TRANSFORM YOUR HEALTH ______ AWAKEN - FEED - MOVE - RENEW

  34. GO GET IT! WAKE UP WELLNESS _______ MASTER YOUR LIFESTYLE, TRANSFORM YOUR HEALTH ______ AWAKEN - FEED - MOVE - RENEW

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