The Natural Stress ReducerChapter 12

Two Basic Types of Exercise1. Aerobic

• Long duration• Uses large muscle groups• Does not require more oxygen than can be taken in• Examples include jogging, biking, rope jumping

2. Anaerobic• Short duration• High intensity• Requires more oxygen than can be taken in• Examples include sprinting, weight lifting

Both are effective for managing stress and Both are effective for managing stress and expending stress productsexpending stress products

Physical Fitness ComponentsMuscular strength- maximum forceMuscular endurance- continuous muscular

workCardio respiratory endurance- ability to

supply body with oxygenated blood.Flexibility- joints through range of motionBody composition- lean mass to body fatAgility – quickness, speed, and balance.

Physical Benefits of Exercise1. Improves function of the lungs and circulatory

system2. Provides lungs with greater elasticity to breathe

in more air3. Delays the onset of degenerative changes of

aging4. Increases production of RBCs in the bone

marrow5. Helps maintain normal blood pressure in

normotensives and reduces in hypertensives

Physical Benefits (cont.)6. Results in shorter recovery time

from strenuous activity7. Strengthens the heart muscle8. Results in a lower resting pulse rate9. Burns calories, thereby preventing

health-related conditions associated with obesity

10. Accelerates the speed and efficiency of food absorption

Physical Benefits (cont.)11. Tones muscles to improve strength12. Increases endurance13. Improves posture14. Reduces LDLs and serum cholesterol15. Increases HDLs

Psychological Health Benefitsof Exercise

1. Having increased self-esteem2. Being more positively perceived by

others3. Feeling more alert and able4. Being a better worker5. Having decreased feelings of

depression and anxiety6. Being better able to manage stress

Psychological Health Benefits of Exercise (cont.)One reason for the psychological benefits of

exercise is the release of endorphins and dopamine (brain neurotransmitters that reduce pain and give feelings of well- being)

EXERCISE CAN BE FUN!!!!

The Healthy Way to Exercise1. Take the PAR-Q (questionnaire)2. See your physician, if currently not

healthy3. Understand the principles of exercise

• Intensity• Frequency• Duration

4. Assess fitness (e.g., take the Rockport Fitness Walking Test)

5. Begin each session slowly and gradually

For Maximum Benefit:

1. Intensity – Target Heart Rate_____ 220 – age = maximum heart rateBeginners – work out at 60% of maximumAdvanced in good shape – work out at 80% of

maximum

Can you carry on a conversation while exercising….

For Maximum Benefit:

2. FrequencyAt least every 48 hours (3-5 days a week)

3. Duration20 – 30 minutes minimum

(depends upon level and intensity)

Types of TrainingSTART ANY NEW PROGRAM SLOWLY!!!!

Interval training- changing intensity for short time

Continuous training-steady 60-80% for duration

Circuit training- aerobic and weight training

Competition vs. enjoyment

Opportunities at SFCCWellness ProgramP.E. classesFitness CenterWeight RoomWalking and jogging paths