move! the healthy weigh

1. Everyone will be muted to keep down the background noise levels.

2. If you have a question/comment during the presentation, you can type it in the chat box.

3. For technical issues, please call the Genesys helpdesk by dialing *10* or 1-800-305-5208.

4. We will be taking attendance. Please use your lawson # to identify yourself.

5. You will want pen/paper to take notes.

Welcome to the Healthy Weigh!

Session 3

Move! The Healthy Weigh

Moderator Presenter

Asja Swan, BS Greg Anthony, NASM

Moderator Presenter

Asja Swan, BS Addie Dooley, BS, CEAS I

Objectives

Participants will:

Identify physical activity guidelines for adults

Practice calculating target heart rate

Identify 2 ways to incorporate more physical activity into your day

The Healthy Weigh! Session 3

The Healthy Weigh! Session 3

Exercise is Important… So why don’t we do it?

“I don’t have enough time”

“I am too tired!”

“I don’t know what to do”

“I need to take care of my family”

“The gym is too intimidating”

“I get bored!”

The Healthy Weigh! Session 3

Before you begin an exercise program:

1. Talk with your doctor

2. Take baseline measures

3. Design your fitness goals

The Healthy Weigh! Session 3

The Healthy Weigh! Session 3

Make Physical Activity a Part of your Life.

There are 1440 minutes in every day….

Schedule 30 of them for physical activity

The Healthy Weigh! Session 3

How can we add more activity into our day?

The Healthy Weigh! Session 3

Calories burned during everyday activities Calories per hour based on 150 lb bodyweight:

Light housecleaning 170

Ironing 156

Putting Away groceries 170

Mopping 238

Vacuuming 238

Walk/run playing with children 272

Gardening 272

Raking 292

Shoveling Snow 408

The Healthy Weigh! Session 3

4 Components of Fitness:

Aerobic

Muscular

Flexibility

Body Composition

The Healthy Weigh! Session 3

Aerobic Fitness Defined: The body’s ability to take in and use oxygen to produce energy. Aerobic activities make you breathe hard & they increase your heart rate. Aerobic activities include:

Jogging

Walking

Cross country skiing

Bicycling

The Healthy Weigh! Session 3

The Healthy Weigh! Session 3

Muscular Fitness

Defined: The strength and endurance of your

muscles.

Activities include: • Weight-lifting • Push-ups • Sit-ups • Squats

The Healthy Weigh! Session 3

Muscular Strength: the ability to exert maximum force against resistance To get stronger: work with heavier weights and perform fewer repetitions.

Muscular Endurance: the ability of a muscle to exert submaximal force repeatedly over a period of time

To promote endurance: use lighter weights and do more repetitions.

The Healthy Weigh! Session 3

Flexibility

Defined: The ability to bend joints and stretch muscles through a full range of motion.

Activities include: • Yoga, Pilates, Tai Chi • Stretching (Sit and reach) • Warm-up & cool-down

The Healthy Weigh! Session 3

Body Composition

Defined: The amount of fat tissue relative to other tissue in your body. Your body composition is not based on how much you weigh, but rather on how much of your weight is fat as opposed to muscle.

The Healthy Weigh! Session 3

The Healthy Weigh! Session 3

What is the Best Exercise?

Safety First!

Exercise at the right intensity

Know your medical status

Injury prevention

Early injury treatment

The Healthy Weigh! Session 3

The Healthy Weigh! Session 3

Are you exercising at the right intensity?

Target Heart Rate

Training Zones

Warm-up Zone 50-60%

Fat Burning Zone 60-70%

Aerobic Zone 70-80%

Anaerobic Zone 80-90%

Red Line Zone 90-100%

The Healthy Weigh! Session 3

Measuring Physical Activity Intensity

Maximum Heart Rate (MHR)

220 – age = estimated MHR

Target Heart Rate

MHR x .60 = Minimum Heart Rate

MHR x .80 = Maximum Heart Rate

The Healthy Weigh! Session 3

Example: Target Heart Rate of a 50 year old

Maximum Heart Rate

220 – age = estimated MHR

220 – 50 = 170 MHR

Target Heart Rate

170 x .60 = 102 (low)

170 x .80 = 136 (high)

Range is 102 – 136 (60 – 80%)

The Healthy Weigh! Session 3

Medical Status

Proper progression

Warm-up/cool down

Stretching

Body mechanics (Form)

Injury Prevention

The Healthy Weigh! Session 3

The Healthy Weigh! Session 3

Injury Treatment:

Protect Rest Ice Compression Elevation

Safety Tips for Exercise

Drink plenty of water

Cross train (vary your exercises)

Listen to your body

Know your limits

Adequate rest time

Slow controlled movements

The Healthy Weigh! Session 3

Tips to Stay Motivated Focus on the benefits of being physically active

Set realistic goals

Do something you enjoy

Mix it up!

Find a work out buddy

Make exercise part of your daily schedule

Keep a journal or use an app to track your progress

Appreciate the small successes

Reward yourself

The Healthy Weigh! Session 3

The Healthy Weigh! Session 3

Take Home Message

Exercise not only improves your health but is necessary for successful weight management

The Healthy Weigh! Session 3

Assignments

Make a list of ways that you can fit more activity into your daily routine.

Make a second fitness goal or update the you already created to incorporate the added activity.

The Healthy Weigh! Session 3

References • http://www.mayoclinic.com/health/ex

ercise/HQ01676/NSECTIONGROUP=2 • http://www.ncbi.nlm.nih.gov/pmc/arti

cles/PMC1424738/ • http://www.cdc.gov/physicalactivity/e

veryone/guidelines/adults.html • http://www.cdc.gov/physicalactivity/e

veryone/measuring/index.html • CalorieCount.about.com

The Healthy Weigh! Session 3

Questions?

Email: BSV-EmployeeWellness@bshsi.org