healthy habits for life a common sense approach to healthy living week three
TRANSCRIPT
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HEALTHY HABITS FOR LIFE
A Common Sense Approach to Healthy Living
Week Three
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Move It:A Healthy Approach to
Fitness Benefits of Physical
Activity Making a Lifelong
Commitment to be Active Setting Up a Fitness
Program
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Benefits of Regular Physical Activity
Focus on how good exercise can make you feel…
Celebrate the physical benefits of regular activity…
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Making a Lifetime Commitment to be Active
There is no one ideal program.
Start slow and gradually progress.
ANY activity is better than no activity.
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Tips to get you moving!
Activate your lifestyle. Make fitness fun. Anticipate the unexpected. Be comfortable. Do not overdo a good thing.
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Setting up a Fitness Program
Aerobic Conditioning Strength Training Stretching
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Aerobic Conditioning
Definition:
Any activity that uses the large muscles of the body and raises the heart rate for 20 minutes or more.
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Aerobic Conditioning
Frequency: Aim for 5 times/week Duration: 20 minutes or more Intensity: 60 –80% of maximum heart rate Maximum Heart Rate = 220 – Your Age Warm Up Cool Down
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Strength Training:
Definition:
Exerting force against resistance in order to increase muscular strength.
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Strength Training:
Include about 6 – 8 different exercises that work all of the major muscle groups.
Do between 8 – 12 repetitions of each exercise.
Train 2 – 3 times per week. Rest 48 hours between sessions.
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Strength Training: Getting Started
Abdominal crunch Modified wall push-up Overhead press Biceps curl Upward Row Squat-chair, Sit-stand
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Stretching:
Keeping yourself flexible will help prevent injury because a flexible muscle is less likely to be pulled or torn.
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Stretching:Guidelines for success
Stretch while muscles are warm. Do not over stretch. Hold each stretch for 20 seconds. Listen to your body. Stretch at least three times each week.
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A Healthy Approach to Fitness: Goals
Begin increasing your activity level.
Make a fitness plan for Aerobic Conditioning, Strength Training, and Stretching.
Record your activities in your Food and Activity Journal.