Fitness Lending Library Safety Video

Want to exercise but don't have the time? Wish you could work out while in the office?
Check out HealthyUNCG's new Fitness Lending Library! HealthyUNCG's Fitness
Lending Library allows employees and departments to "check out" various fitness
equipment to use while in the office. Items target flexibility, strength, and
cardiovascular fitness and includes over 60 items including DVDs, yoga mats,
kettle bells, free weights, heart rate monitors, etc.
 HealthyUNCG’s Fitness Lending Library is available to UNCG faculty and staff only
 Individual employees may check out up to 2 items at one time. Departments may
check out entire kits (cardio, flexibility, strength, dvd series, etc). Please make
special arrangements to do so by contacting [email protected]
 All lending material may be checked out for 2 weeks and must be returned to
HealthyUNCG on the assigned due date
 All lending material must be returned by the due date or the borrower may be
subject to be charged for the retail price of the item
 HealthyUNCG strongly recommends that you consult with your physician before
beginning any exercise program
 You should be in good physical condition and be able to participate in the exercise
 HealthyUNCG is not a licensed medical care provider and represents that it has
no expertise in diagnosing, examining, or treating medical conditions of any kind,
or in determining the effect of any specific exercise on a medical condition
 You should understand that when participating in any exercise or exercise
program, there is the possibility of physical injury. If you engage in this exercise or
exercise program, you agree that you do so at your own risk, are voluntarily
participating in these activities, assume all risk of injury to yourself, and agree to
release and discharge HealthyUNCG from any and all claims or causes of action,
known or unknown, arising out of HealthyUNCG’s negligence
Learn the fundamental exercises correctly
Prevent injury during this particularly vulnerable time
Design a program that will encourage adherence
Beginners: practice resistance training about 2-3x/week, allowing a day of rest between
workouts; it’s more important to focus on learning and executing proper exercise techniques
Proper warm-up is needed: 5-10 minutes of light cardiovascular exercise followed by gentle,
moving stretches
Heavier weights need longer rest periods (e.x., 1-2 minutes of rest for lighter weights; 2-3
minutes for moderate weights and 3+ minutes for heavier weights)
It’s important, especially as one gets older, not to go to complete failure in a set as this can
cause joint compression and breath holding (dizziness and nausea are not signs of a good
workout and demonstrate that the workout should be stopped)
Fatigue within prescribed ranges is natural; pain is not
Doing “too much too soon” can lead to overreaching — where the body becomes fatigued,
one’s motivation to workout is lowered, and the potential for injury is increased
Proper technique is vital when increasing the resistance from one day to the next; if technique
isn’t correct, the exercise should be stopped
Spotting is important when using weights even when working with machine exercises; many
free weight exercises should never be done without a spotter
Very light or light intensity is best for older persons or previously sedentary adults starting
Adults should get at least 150 minutes /week of moderate-intensity exercise
 30-60 minutes 5x/week of moderate-intensity exercise or 20-60 minutes 3x/week of
vigorous-intensity exercise
Before you start the cardio exercise, you should perform warm-up and stretching exercise to
condition the muscles
These first two steps are very important and must be done during every cardio session
Warm-up and stretching will make sure that you do not damage your muscles during the
If you are new to cardio exercise, or have been inactive for awhile, consult with your health
care provider to make sure that cardio exercise is safe for you
Drink water before, during and after exercise.
If you have not been exercising, start at a slow pace and gradually increase the amount
of time and the pace of your activity as you become more fit
Make sure you drink 8-10 glasses of water every day
Dress appropriately for the heat and cold
To prevent injuries, use safety equipment such as helmets for biking
If you are not sure what equipment you need, check the library or the Internet for information
Maintain a comfortable pace
You should be able to hold a conversation while walking briskly
If you do not feel natural again within 10 minutes following exercise, you are exercising too
If you have difficulty breathing or feel faint or weak during or after exercise, you are exercising
too hard
Endurance activities should not make you breathe so hard that you can't talk and they should
not cause dizziness or chest pain
If you experience dizziness, chest pain or have difficulty talking during exercise, you are
working beyond your level
Slow down until you feel better, and consult with your health care provider
Gradual progression of exercise time, frequency and intensity is recommended for best
adherence and least injury risk
Stretch after your activities, when your muscles are warm
Tight muscles can contribute to back pain or difficulty performing simple tasks
Poor balance is known to increase the risk of falls and affect performance
Prior to flexibility training (stretching), a warm up should be performed at a low intensity
for 5-10 minutes
This increases the temperature of the muscles and decreases the risk of injury
Flexibility training is best performed when the body is very warm
To stretch a muscle, it should be put in a position that produces a slight pull on the muscle
but not to the point of pain
Overstretching causes muscle to contract and can cause small tears in fibers
With a static stretch, the position in which a slight stretch is felt, should be held
10-30 seconds, and each stretch should be repeated 3-5 times on each side of the body
It should not cause pain or take the joint past the normal range
Avoid bouncing
Maintain normal breathing throughout each stretch
Focus attention on the muscle being stretched and try to limit movement in other body parts
Adults should do flexibility exercises 3+ days/week to improve range of motion
These guidelines are for the general population to increase range of motion of muscles and
Athletes or advanced exercisers may want to consult a personal trainer for more specific
 HealthyUNCG offers a variety of healthy resources and activities for free
to UNCG employees, including:
Personal Wellness Profile
Special Programming
Health Coaching
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