Fitness 101 Magna Wellness Team
What does it
mean to be
physically fit?
Reflection
A measure of the body’s ability to:
• function efficiently and effectively in work and leisure activities
• meet emergency situations
• resist diseases
Physical Fitness
The advantages of being more physically fit are:
• Longer life expectancy
• More years of life without disease
• Higher quality of life
So What?
How do you
develop and
maintain
physical fitness?
Let’s Get Fit
Exercise!
Move It Or Lose It
Why YOU Should Be Exercising
What are the health benefits
associated with exercise?
• Strengthens the Heart – it’s a muscle too!
• Lowers Blood Pressure
• Reduces BAD Cholesterol
• Increases GOOD Cholesterol
• Controls Blood Sugar
• Increases Bone Density
• Builds Strength
• Relieves Stress and Anxiety
• Reduces Body Weight
• Increases Mood – releases “feel good” hormones
• Improves Sleep
• Boosts Circulation
• Increases Energy Levels
Health Benefits
• Body Composition
• Cardiorespiratory Endurance
• Muscular Strength
• Muscular Endurance
• Flexibility
Health Related Components of Fitness
Ratio of body fat to lean body mass
(muscle, bone, water. etc.)
Body Mass Index (BMI)
Waist to Hip Ratio
Body Fat %
Body Composition
• FREQUENCY
– How often the activity is done
• INTENSITY
– Level of exertion when doing the activity
• TIME
– How long the exercise is done for
• TYPE
– What type (aerobic, anaerobic)
F.I.T.T. Exercise Principle
Pop Quiz!
How many minutes per
week should you perform
cardiovascular activity?
a.) 130 minutes
b.) 140 minutes
c.) 150 minutes
d.) 160 minutes
Frequency: 3-5 days per week
Intensity: Moderate (50-70% MHR) to
Vigorous (70-85% MHR)
Time: 20-60 minutes (150 minutes per week)
Type: Aerobic activity (briskly walking,
running, swimming, biking, etc.)
Cardiorespiratory Endurance
Estimated Maximum Heart Rate = 220 – age
Target HR Zone = 50% - 85% of max HR
Example: 50 year old person
Maximum HR is 220 – 50 = 170 beats per minute (bpm)
170 x 0.50 = 85 bpm
170 x 0.85 = 145 pm
Therefore, Target HR Zone is 85 – 145 bpm
Target Heart Rate Zone
Frequency: 2-4 days per week
Intensity: Goal dependent
Time: 20-40 minutes per session
Type: Resistance exercises for all major
muscle groups (push-ups, pull-ups, squats,
lunges, plank, etc.)
Muscular Strength and Endurance
Rep = one complete motion of an exercise
Set = a group of consecutive repetitions
1 Rep Max (RM) = the heaviest weight you can move
through one repetition of an exercise
Weight Training
Goal Rep Sets Rest Time Load (%
1RM)
Strength 1-6 4-6 2 – 4 minutes 80 – 90
Hypertrophy (Muscle Growth) 6-12 2-4 60 – 120 sec. 60 – 80
Endurance 12-20 1-3 30 – 60 sec. 40 – 60
Frequency: 3-7 days per week (after
warm-up or completed activity)
Intensity: Low intensity
Time: Stretches should be held for at least
30 seconds each (25 minutes per session)
Type: Stretching exercises for all major
muscle groups
Flexibility
• Choose activities you enjoy
• Start slowly and gradually increase F.I.T.T
• Warm up before exercise with light cardio and/or
dynamic stretching (5-10 minutes)
• Cool down afterwards with light cardio and/or static
stretching (5-10 minutes)
• Do muscle conditioning before aerobic
• Work large to small muscle groups
• Exercise safely, using a spotter if needed
• Give muscles adequate rest – 48-72 hours
Exercise Guidelines
No more excuses!
You can
accumulate your
150 minutes of
exercise in bouts of
10 minutes or more
10 Minutes To Fitness
THERE ARE 1,440 MINUTES IN A DAY; SET ASIDE 30 OF THEM FOR
YOUR HEALTH
CAN YOU INCREASE YOUR PHYSICAL ACTIVITY BY 30 MINUTES A DAY?
I CHALLENGE YOU!
Your Challenge For The Next Month
141 Staffern Drive, Concord, ON, L4K 2R2
www.magnawellness.ca
Work- 905-726-7490
Brought to you by: The Magna Wellness Team