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Week Three HEALTHY HABITS FOR LIFE A Common Sense Approach to Healthy Living Move It: A Healthy Approach to Fitness Benefits of Physical Activity Making a Lifelong Commitment to be Active Setting Up a Fitness Program Benefits of Regular Physical Activity

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healthy habits for life

Week Three

HEALTHY HABITS FOR LIFE

A Common Sense Approach

to Healthy Living

move it a healthy approach to fitness
Move It:A Healthy Approach to Fitness
  • Benefits of Physical Activity
  • Making a Lifelong Commitment to be Active
  • Setting Up a Fitness Program
benefits of regular physical activity
Benefits of Regular Physical Activity
  • Focus on how good exercise can make you feel…
  • Celebrate the physical benefits of regular activity…
making a lifetime commitment to be active
Making a Lifetime Commitment to be Active
  • There is no one ideal program.
  • Start slow and gradually progress.
  • ANY activity is better than no activity.
tips to get you moving
Tips to get you moving!
  • Activate your lifestyle.
  • Make fitness fun.
  • Anticipate the unexpected.
  • Be comfortable.
  • Do not overdo a good thing.
setting up a fitness program
Setting up a Fitness Program
  • Aerobic Conditioning
  • Strength Training
  • Stretching
aerobic conditioning
Aerobic Conditioning

Definition:

Any activity that uses the large muscles of the body and raises the heart rate for 20 minutes or more.

aerobic conditioning8
Aerobic Conditioning
  • Frequency: Aim for 5 times/week
  • Duration: 20 minutes or more
  • Intensity: 60 –80% of maximum heart rate
  • Maximum Heart Rate = 220 – Your Age
  • Warm Up
  • Cool Down
strength training
Strength Training:

Definition:

Exerting force against resistance in order to increase muscular strength.

strength training10
Strength Training:
  • Include about 6 – 8 different exercises that work all of the major muscle groups.
  • Do between 8 – 12 repetitions of each exercise.
  • Train 2 – 3 times per week.
  • Rest 48 hours between sessions.
strength training getting started
Strength Training: Getting Started
  • Abdominal crunch
  • Modified wall push-up
  • Overhead press
  • Biceps curl
  • Upward Row
  • Squat-chair, Sit-stand
stretching
Stretching:

Keeping yourself flexible will help prevent injury because a flexible muscle is less likely to be pulled or torn.

stretching guidelines for success
Stretching:Guidelines for success
  • Stretch while muscles are warm.
  • Do not over stretch.
  • Hold each stretch for 20 seconds.
  • Listen to your body.
  • Stretch at least three times each week.
a healthy approach to fitness goals
A Healthy Approach to Fitness: Goals
  • Begin increasing your activity level.
  • Make a fitness plan for Aerobic Conditioning, Strength Training, and Stretching.
  • Record your activities in your Food and Activity Journal.