Everyday Fitness
© 2008 Purdue Research Foundation
Program Goals
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By the end of this class you should be able to:
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Define physical well-being through better health
Recognize basic health problems associated with
lack of exercise
Understand levels and forms of exercising
Create an exercise timeline
Demonstrate physical exercise techniques
© 2008 Purdue Research Foundation
The Ideas of Physical Well-being
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Exercise has been shown to increase:
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Heart health
Muscular strength
Endurance
Flexibility
Sharpen the mind
Perception of self
Reduce stress
© 2008 Purdue Research Foundation
Why Does Exercise Help?
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Body composition
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Sleep
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Fall asleep faster
Deeper sleep
Nutrition
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Fat versus muscle
Less hungry
Snacks
Relaxation
© 2008 Purdue Research Foundation
Health Problems from Lack of Exercise
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Heart Problems
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Heart attacks (myocardial infarction)
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What are the signs?
What happens in the body?
Why does exercise change this?
Oxygen
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Heart rate
Heart strength
© 2008 Purdue Research Foundation
What a Heart Attack Does to the Heart
© 2008 Purdue Research Foundation
Health Problems from Lack of Exercise
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Overweight/obesity
High cholesterol
High blood pressure
Poor circulation
© 2008 Purdue Research Foundation
Overweight and Obesity
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In 2006, 27.8% of adults in Indiana were
obese
Only 47% of people reach the recommended
level of physical activity
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15% are inactive/sedentary
Sedentary lifestyle = weight gain
© 2008 Purdue Research Foundation
Are You Overweight?
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Fit versus fat
Determining the truth
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Scale
BMI
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Government guidelines
Body fat analysis
© 2008 Purdue Research Foundation
Body Mass Index (BMI)
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<18.5 BMI is underweight
18.5-24.9 BMI is healthy
25-29.9 BMI is overweight
>30 BMI is obese
© 2008 Purdue Research Foundation
BMI Problems
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The BMI is good for general estimating, but:
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It can overestimate body fat for athletes
It can underestimate body for seniors
© 2008 Purdue Research Foundation
Weight Management
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Balance calories in versus calories out
What is a Calorie?
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Energy used to increase temperature 1 degree
One pound of body fat contains 3,500 Calories
Exercise will boost calorie burn
© 2008 Purdue Research Foundation
Levels of Exercise
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Inactivity
Household
Occupational
Moderate intensity
Vigorous intensity
Weight bearing
© 2008 Purdue Research Foundation
Forms of exercise
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Running
Swimming
Lifting weights
Cleaning and chores
Playing outside
Cooking
Anything with
movement!
© 2008 Purdue Research Foundation
Where to Exercise?
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Anywhere! Find a location that meets your
needs.
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Outside
At home
At work
At the gym
© 2008 Purdue Research Foundation
Outside
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In the backyard
On the road
At a park
Sport fields
Golf course
Fishing
© 2008 Purdue Research Foundation
Indoors
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Home
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Work
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Equipment
Standing
Lifting
Stretching
At Play
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Bowling
Soccer
© 2008 Purdue Research Foundation
At the Gym
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Aerobic classes
Exercise machines
Group sports
Weight equipment
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Free weights
Machine weights
Personal trainers
© 2008 Purdue Research Foundation
Components of a Program
© 2008 Purdue Research Foundation
Main Components of Exercise
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Stretching
Strength training
Aerobic exercise
© 2008 Purdue Research Foundation
Stretching
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Warms up the muscle before exercise
Be slow and gentle
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pain = damage
Use as cool down method to reduce
discomfort later
Useful for relaxation
© 2008 Purdue Research Foundation
Strength Training
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Push-ups
Sit-ups
Lunges/squats
Slow versus fast
exercise
Use weights
© 2008 Purdue Research Foundation
Aerobic Exercise
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Aerobic Exercise
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What is aerobic exercise?
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Heart rate
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Best for heart health and weight loss
Average adult = 60-100 beats per minute
Athlete = 40-60 beats per minute
Max heart rate
Check your rate
© 2008 Purdue Research Foundation
Target Aerobic Heart Rate
© 2008 Purdue Research Foundation
Exercise Timeline
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How to start
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When do you plan to start exercising?
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Next month, week, or tomorrow…
Assess your time
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When can you exercise?
What to do before you start
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Ask your doctor if you have medical conditions that
could interfere (e.g., heart problems, joint pain)
© 2008 Purdue Research Foundation
Exercise Timeline
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First time exercising
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Importance of stretching
Overloading
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Too much too fast
Typical soreness
Food and water
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When should I eat before exercising?
Do I need sports drinks?
© 2008 Purdue Research Foundation
Exercise Timeline
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Continuing over time
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Plateaus and barriers
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Increase regimen
New activities
Set small victories
Reward yourself
© 2008 Purdue Research Foundation
Available Resources
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INShape Indiana
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www.in.gov/inshape
Local fitness centers
Personal trainers
Other options
© 2008 Purdue Research Foundation
Acknowledgements
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This product was funded by a grant awarded under the Workforce Innovation in Regional Economic
Development (WIRED) Initiative as implemented by the U.S. Department of Labor’s Employment &
Training Administration. The information contained in this product was created by a grantee organization
and does not necessarily reflect the official position of the U.S. Department of Labor. All references to
non-governmental companies or organizations, their services, products, or resources are offered for
informational purposes and should not be construed as an endorsement by the Department of Labor. This
product is copyrighted by the institution that created it and is intended for individual organizational, noncommercial use only
© 2008 Purdue Research Foundation