Make your Move:
Fitness for EveryBODY
Campus Recreation Center
Presenter: Amanda Lalonde, BA, CPT, GFI
Lead Personal Trainer
What are some
stereotypes/perspectives
of
fitness/wellness/exercise
that you’ve heard or
experienced?
http://youtu.be/_ja6QxAQCtA
Exercise is for EveryBODY!
 Health benefits vary depending on initial physical fitness
level.
 Beginners often benefit most from increasing activity to
recommended levels.
 An active lifestyle does not require a regimented,
vigorous exercise program.
 Small changes that increase daily physical activity reduce
risk of chronic disease and contribute to improved
quality of life.
How much exercise do we need?
ACSM Recommendations
(American College of Sports Medicine)
• Cardio:
• 30-60 minutes of moderate-intensity exercise (five or more
days a week) – OR –
• 20-60 minutes of vigorous intensity exercise (three days a
week) – OR –
• A combination.
American College of Sports Medicine Position Stand. The recommended quantity and quality of exercise for developing and maintaining cardiores
and muscular fitness, and flexibility in healthy adults. Med Sci Sports Exerc 1998;30(6):975-991.
ACSM Recommendations cont…
• Muscular Strength/Endurance:
• Train each major muscle group two or three days each week
using a variety of exercise and equipment.
• For each exercise:
– 8-12 repetitions improve strength and power.
– 10-15 repetitions improve strength in middle-age and older persons
starting to exercise.
– 15-20 repetitions improve muscular endurance.
American College of Sports Medicine Position Stand. The recommended quantity and quality of exercise for developing and maintaining cardiores
and muscular fitness, and flexibility in healthy adults. Med Sci Sports Exerc 1998;30(6):975-991.
ACSM Recommendations cont…
• Flexibility:
• Adults should do flexibility exercises at least two to
three days each week to improve range of motion.
• Body Composition
• Following these guidelines and proper nutrition will
positively alter composition and prevent certain health
risks.
American College of Sports Medicine Position Stand. The recommended quantity and quality of exercise for developing and maintaining
cardiorespiratory and muscular fitness, and flexibility in healthy adults. Med Sci Sports Exerc 1998;30(6):975-991.
What are some of the benefits of
exercise?
The Bennies…
o Elevates Metabolism so you burn more calories.
o Increase aerobic capacity (fitness level).
o More energy at the end of the day/accomplish
more!
o Maintains, tones, and strengthens muscle. Also
helps with muscular endurance.
o Decreases blood pressure.
o Increases oxidation of fat (breakdown and use).
o Increases HDL Cholesterol (The good kind).
…more bennies…
o Makes your heart more efficient.
o Increases hemoglobin (carries more oxygen
through your blood).
o Decreases tendency of blood to clot in blood
vessels.
o Increases strength of bone.
o Causes development of new blood vessels in
heart and muscles.
o Enlarges arteries that supply blood to the heart.
…look at all them bennies!
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Decrease levels of triglycerides (fat).
Improves control over blood sugar.
Improves sleep.
Increases efficiency of digestive system, and may reduce
incidence of colon cancer.
Increases thickness of cartilage, helping support protective
effects on joints.
Decreases women’s risk of developing endometriosis by
50%.
Increases blood flow to skin for healthier look and feel.
Enhances brain function (memory, decision making skills,
attention span, multi-tasking, planning, etc…).
Makes you feel GREAT and improves self-esteem!
And if that wasn’t enough!
Exercising Safety
Start Slow
Dress for success
First things First
Exercise Properly
Get active in a safe area
Food and Drink
You’re not done, until you’re done.
Give it time
Exercise Mistakes to Avoid
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Ignoring the experts
Making Bad Choices
Not knowing your limits
Ditching the Warm-up
Neglecting Technique
Poor Breathing
Setting Ridiculous Goals
Too Much Too Soon
Overtraining
Expecting Spot Reduction
Okay… we get it…
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Exercise Basics
Exercise Benefits
Exercise Safety
Exercise Mistakes to Avoid
But what about the actual exercise?
What are the essential components of exercise?
Components of Fitness
Cardiorespiratory
Muscular Strength
Muscular Endurance
Flexibility/Posture/B
alance
Body Composition
Essential Exercise Elements
Warm Up:
• To slowly prepare your body for exercise.
• Increases core temperature.
• Lubricates joints and is highly important for injury
prevention.
Cool down
• Transitions body back to normal conditions.
• Provides time for relaxation and destressing
• Highly important for injury prevention.
How do you like to get your sweat on?
The Building Blocks:
Basic Exercise Structure
• Warm-up:
– 5-10 minutes on a cardio machine, low-intensity exercise, or
dynamic stretching
• Cardio:
– 20-30 minutes on a cardio machine, low to moderate intensity.
• Muscular Strength/Endurance:
– 5 exercises, 2-4 sets each
– 8-12 reps for strength, 10-15 reps for endurance
• Flexibility/Cool down:
– 5-10 minutes of stretching, relaxation, low intensity.
Workout Example: @ the gym
• Warm Up
– 5-10 minutes on elliptical, low intensity.
• Cardio
– 10 minutes on stair stepper and 15 minutes on stationary bike.
• Muscular Strength/Endurance
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3 sets: 8-12 reps chest press machine.
3 sets: 8-12 reps row machine.
2 sets: 10-15 reps shoulder press machine
3 sets: 8-12 reps leg press machine
2 sets: 10-15 reps abdominal machine.
• Flexibility/Cool down
– 5 minutes of foam rolling
– 5 minutes of band static stretching
Workout Example: Deskercise
• Warm-up
– Walk around the office
– High knees around your office
– Inchworm
• Cardio
– Foot Fire
• Speedily tap your toes on the floor under your desk. Or graduate to a
harder (and less inconspicuous) move: Stand in front of a small trashcan
and lift up those legs to tap your toes on its edge, alternating feet, in a
soccer-drill fashion. Muscular Strength/Endurance
– Mountain climbers
– Jog in place
– The mover and shaker
• There’s nothing wrong with a quick bout of seated dancing.
Workout Example: Deskercise cont..
• Muscular Strength/Endurance
– The wallstreet wall sit
• Wall sits are great for building strength and endurance.
• Sit and hold for 30-60 seconds (or up to 12 hours, the world record!), while
reading your journal article (or email or grading homework).
• For some extra burn, try crossing the right ankle over the left knee, hold for
15 seconds, then switch!
– The Pinstripe Push-Up:
• This slightly modified wall push-up is more suitable for suits.
• Complete 12-15 reps.
– The Desk Chair Swivel:
• Lucky enough to have a fun swivel chair? Use its twirl to your advantage
with this oblique abs fix.
• Flexibility/Cool down:
– Static stretching in your chair for all major muscle groups.
Variety of Workout Styles & Designs
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Deskercise
Office Workout
Home Workout
Circuit Training
HIIT Training
At the Gym
5.4.3.2.1 Workout
Tabata
• Crossfit
• Homevideo
Workouts
• Dance Classes
• Intermural/Club
Sports/community
leagues
Fun Ideas
• Work Ideas:
– Walking Meetings
– Hand deliver messages you
typically send via email
– Take the stairs
– Park in the back of the parking
lot
• Social Ideas:
– Hike in the nearby mountains.
– Biking the Poudre Trail
– Fun Runs/Walks in the
community
– Walk to breakfast, lunch, or
dinner
• At Home:
– Garden or plant a tree
– Vacuuming and general
cleaning
– Home workout videos
– Wash your car
– Walk your dog
• At the Gym
– Personal trainers
– Buddy System
– Group Fit Classes
Bodyweight Ideas
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Inchworm
Power skip
Stair climb
High Knees
Alternate leg
bounding
Butt Kick
Tuck jumps
Jumping jacks
Foot Fire
Mountain climbers
Plank to push up
Burpees
Push-up
Vertical jump
Long jump
Invisible jump rope
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Squat jump
Step up
Leg hops
Frog jump
Lunges
Skater lunges
Curtsey lunges
Side-to-side jumps
Planks
Jumping jack planks
Power punches
Flutter kicks
Bicycle crunches
Seated crunches
Wall sit
Squat
Calf raises
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Bird-dogs
Donkey kicks
Supermans
Tricep dips
Arm circles
L seats
Crunch
Glute bridge
Side plank
Russian twist
Do It Yourself (DIY) Workout
Feeling Sore?
• Acute Soreness
– Muscle Soreness during or immediately after exercise is usually due to normal
muscle fatigue.
– Feeling discomfort is often caused by chemical waste building up in your
muscles.
– The soreness usually disappears in a few minutes, and you can continue
exercising.
– Acute pain is different than acute muscle soreness. Pain may indicate an injury,
which may require medical attention.
• Delayed Soreness
– Delayed Onset of Muscle Soreness (DOMS)
– This usually appears later approximately 12 hours after your workout.
– The symptoms may peak between 24-48 hours later, and normally disappear
within a few days.
• Symptoms of soreness and stiffness are normal to the adaptation process.
This leads to additional strength gains once your muscles have recovered.
This is why REST is so important!
How to minimize DOMS
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Proper Warm-up
Change your program gradually
Progress slowly to allow for your body to adjust.
Cool down with long static stretches.
Allow sore muscles to heal before exercising them again.
Gently massage sore muscles/foam roll them out.
Apply ice to the affected areas for a few minutes.
Anti-inflammatory medication can also help with
discomfort.
• If discomfort or soreness persists consult your physician.
What’s the #1 excuse for not
working out?
TIME!
Excuses
Finding time is the most difficult….
…so make time for it.
Get up an hour earlier
Work it into your daily schedule
Stay up an hour later
Tools
• www.myfitnesspal.com
• www.youtube.com
• www.pinterest.com
• Apps:
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Northface Tracker App
Pedometers
Fitbt
Fastfood calories
My fitness buddy
Mapmyrun
What have you used?