SMART EXERCISE
Exercise and Weight Control
SMART EXERCISE
Physical activity contributes to health by
reducing the heart rate, decreasing the risk for
cardiovascular disease, and reducing the
amount of bone loss that is associated with
age and osteoporosis. Physical activity also
helps the body use calories more efficiently,
thereby helping in weight loss and weight
maintenance. It can also increase basal
metabolic rate, reduces appetite, and helps in
the reduction of body fat.
SMART EXERCISE
Physical fitness is essential to good health and
is one of the best things you can do for your
body, mind, and spirit. Exercise improves the
way your body works, and it can make you
look better, feel better, and even live longer.
SMART EXERCISE
You get the most benefit from exercise if you
do it for at least 30 minutes a day for 5-6 days
a week. But you do not have to do 30 minutes
in a row. Recent studies suggest that you get
the same benefits if you work out for 10
minutes 3 times a day that you do during a
longer session.
SMART EXERCISE
www.teensexercise.com
1. Eat breakfast each day.
2. Control your portion sizes .
3. Make every meal look like a rainbow .
4. Choose foods and beverages low in sugar and fat .
5. Exercise 5 times a week for a minimum of 30
minutes working up to 60 minutes on most days of the
week.
SMART EXERCISE
Aerobic exercise gets the heart working to pump
blood through the heart more quickly and
with more force than normal. As blood is
pumped faster, it must be oxygenated more
quickly, which quickens respiration. Aerobic
exercise strengthens the heart and boosts
healthy cholesterol levels. Low impact
aerobics include walking and swimming.
Running, tennis and dance are high impact
aerobics.
SMART EXERCISE
Anaerobic means "without oxygen." For
example, anaerobic bacteria are able to
survive and grow in environments that have
no oxygen. Anaerobic exercise, such as weight
lifting, does not require heavy breathing
because it relies on energy sources other than
oxygen.
SMART EXERCISE
Exercising with a friend or a group of people can help
make it more fun, interesting, and keep you motivated
to continue with a regular exercise routine.
Hypertension is a disorder characterized by chronically
high blood pressure. It must be monitored, treated and
controlled by medication, lifestyle changes, or a
combination of both.
Reducing your weight by just 10 pounds may be enough
to lower your blood pressure. Losing weight can help to
enhance the effects of high blood pressure medication
and may also reduce other risk factors, such as
diabetes and high bad cholesterol.
SMART EXERCISE
Calories are the basic unit of energy within food.
When you eat, your body converts calories
into energy and uses what it can and stores
the rest in the form of fat. A calorie is a
calorie, whether it comes from a brownie or a
serving of raw broccoli. The difference
between them is the number of calories,
nutrients, fat, and other ingredients in a
typical serving.
SMART EXERCISE
Exercise and Weight Control
The F.I.T.T. Principle
The F.I.T.T. principle is a basic philosophy of what is
necessary to gain a training effect from an exercise
program. F.I.T.T. stands for Frequency, Intensity, Type
and Time. We will apply these concepts to the two
types of training, Cardiorespiratory Training and
Resistance Training, to educate you on what is
needed to gain training benefits. Please keep in mind
these are general guidelines for individuals of low to
moderate fitness levels. There are as many ways to
train as there are people doing the training. Use
these guidelines to establish a program and then
customize your program to fit your specific needs and
goals as your experience and knowledge increases.
Cardiorespiratory Training /Aerobic Conditioning,
which means it requires oxygen to sustain the activity.
Frequency (How often?)
Exercise a minimum of 3 times per week. Little
additional training benefits occur when the
frequency is greater than 5 times per week
when compared to the amount of effort
involved.
Cardiorespiratory Training/ Aerobic Conditioning,
which means it requires oxygen to sustain the activity.
Intensity (How Hard?)
You must maintain your heart rate in the
Target Heart Rate Zone for the required time
to gain benefits. Your Target Heart Rate Zone
is determined by your fitness level and your
age.
Cardiorespiratory Training/ Aerobic Conditioning,
which means it requires oxygen to sustain the activity.
Time: (How long?)
It is necessary to maintain your proper
intensity (target heart rate zone) for a
duration that will create a training benefit.
Type: (What kind?)
Choose an exercise that will involve as much
muscle mass as possible. In other words,
exercises that use the whole body or the
larger muscle groups such as the legs and/or
the back.
Cardiorespiratory Training /Aerobic Conditioning,
which means it requires oxygen to sustain the activity.
Low fitness individuals will attain results
training at 50% to 70% of their maximum
heart rate as their Target Heart Rate Zone.
Higher fitness individuals will train at 70% to
85% of their maximum heart rate as their
Target Heart Rate Zone.
A simple way to determine your maximum
heart rate is to use the following formula:
220 - age = Maximum Heart Rate
220 - age = Maximum Heart Rate
• 220 Standard Constant Value
-15 age (Low Fitness individual)
205 Maximum Heart Rate
205 Max HR
205
X.50%
X.70%
*103 Beats Per Minute (BPM) *144 B.P.M.
*Round up the answer.
Maximum Heart Rate An example for a
16 year old person would be as follows:
220 - 16 = 204 beats per minute (Maximum
Heart Rate) A Low Fitness Person would train
at 50% to 70% of 204 beats per minute which
is 102 bpm to 143 bpm. They should keep their
heart rate between 102 and 143 beats per
minute for the required time of the exercise. A
Higher Fitness Person would train at 70% to
85% of 204 beats per minute which is 143 to
174 . They should keep their heart rate
between 143 to 174 beats per minute for the
required time of the exercise.
Knowing your heart rate is
important for three reasons:
1. It assures you are training at the right
intensity to gain benefit from the exercise.
2. It also assures you are exercising at a safe
intensity.
3. It can tell you the amount of time you
exercised in your target heart rate zone.
What are some activities?
• Some examples of activities that create a
constant heart rate response include:
Walking, Running, Cycling, Swimming, Rowing,
Hiking, Cross Country Skiing
• Some examples of activities that produce
varying intensity (intermittent training)
include:
Handball, Racquetball, Volleyball, Tennis,
Soccer, Squash, Circuit Weight Training
Resistance Training/ Anaerobic Training
Resistance Training/Anaerobic training which is
a term to indicate oxygen isn't required. This is
a simple explanation of a more complex
metabolic system. In actuality oxygen does
play a part in resistance training
muscle metabolism through a process called
oxygen debt.
• Isometric exercise is a form of exercise
involving the static contraction of a muscle
without any visible movement in the angle of
the joint.
• Isokinetic exercise (Weight training) is a
common type of strength training for
developing the strength and size of skeletal
muscles. Same tension for the full range of
motion.
• Isotonic exercise is a common type of
strength training . Free weights.
Resistance Training/ Anaerobic Training
What happens during anaerobic training is the
body uses glycogen storage in the muscle for
immediate fuel during heavy
exertion. Oxygen is required to replace this
fuel and therefore you are in oxygen debt until
the exercise is finished and the energy storage
is replenished through the process of
respiration.
Here is a list of some of the adaptations
(changes)that occur with fitness training:
• Decrease in Resting Heart Rate
• Decrease in Submaximal Heart Rate (under a
workload)
• Decrease in Resting Blood Pressure (if
elevated)
• Decrease in Blood Lipids (Fats)
• Decrease in Body Fat
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Here is a list of some of the
adaptations(changes) that occur with fitness
training:
Increase in Heart Rate Recovery (after a
workload)
Increase in Heart Size
Increase in Heart Efficiency
Increase in Blood Supply to the Heart
Increase in Efficiency of Oxygen Exchange
Increase in Lung Capacity
Increased Maximum Oxygen Uptake (ability
to perform) VO₂ Max.
Here is a list of some of the adaptations
that occur with fitness training:
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Increased Lean Body Mass
Increased Strength
Increased Bone Density
Increased Ability to Handle Stress
Increased Flexibility
Here is a list of some of the adaptations
that occur with fitness training:
Also, self esteem is increased with a change of
body image and a sense of satisfaction and
enjoyment is felt from participating in a good
workout. These adaptations can result from
training at any age. No one is ever too old to
benefit from the positive physiological and
psychological changes when undertaking a
fitness regime.