Personally Fit Health Tip #9
Hello my friends! Great to talk with you again! This is Coach Sean from Personally Fit! How are
you? How are you doing with your health and wellness program? I trust this week's message
finds you well!
This week I wanted to continue our conversation about designing a fitness program that works
for you! To do this we are going to look at 3 items this week:
1. What’s the difference between physical activity and exercise?
2. Determining your fitness destination. Where do I begin?
3. How do I get started? Designing your personal plan.
1. What is Physical Activity and Exercise!!
What images come to mind when you hear the word Exercise? Daily hours and hours of walking?
Lifting heavy weights in a gym every other day of the week? Jogging mile after mile while
training for a marathon? Taking a long grueling cycling ride? For many, the idea of being
physically active promote feelings of fear and thoughts of dread in devoting tremendous amounts
of precious time and energy. The old adage, "No pain, no gain" conveyed to most that if daily
exercise wasn't vigorous and time consuming, then health and fitness benefits would not be
realized. That was yesterday's thinking. Today the latest research supports significant health and
fitness benefits can be attained by activities that are far less time consuming and physically
demanding (NIH Consensus Conference, 1996.).
Physical Activity vs. Exercise:
Good News! You can dramatically improve your health and fitness with physical activities that do
not require a vigorous exercise program. Current research confirms that we all can choose to
improve our health and fitness by increasing our daily physical activities or participating in a
structured exercise program. But, what exactly is the difference between physical activity and
structured exercise?
Physical Activity can be defined as "any bodily movement produced by the skeletal muscles
that require energy expenditure." This includes any of the countless movements we perform in
our every day occupations, (i.e. household activities, climbing stairs, doing yard work, walking
the dog, leisure sports and activities, and conditioning programs (Stanford Medical School,
1996).
Exercise is a type of physical activity that is "a planned structured, and repetitive bodily
movement done to improve or maintain physical fitness or health. Activities such as walking,
jogging, swimming, resistance training, stretching and calisthenics (Stanford Medical School,
1996).
Most of us for years have been under the assumption that only structured exercise qualified as
an activity that would produce health and fitness benefits. Now "evidence supports that low to
moderate physical activities (such as gardening, household duties, etc.) performed daily can have
significant long-term health benefits and lower the risk of cardiovascular disease (Rippe JM,
1988, Slattery ML,1989, Leon AS, 1987).
According to Stanford University Researchers "even short periods of gentle physical activity, such
as a 10 minute walk, can significantly improve your health and fitness!" (Stanford Medical
School, 1996)
For many, beginning to improve daily physical activity is a much more attainable goal then trying
to start with a structured exercise program that may be too time consuming or physically
demanding at this time. Whatever your fitness goal is, the good news is that we can all begin to
increase our daily physical activities and experience significant health benefits.
THE KEY: IT IS NOT WHAT YOU DO ONCE IN A WHILE, BUT WHAT YOU DO
CONSISTENTLY THAT MAKES THE DIFFERENCE!
Where do I begin? Determining your destination.
Alice:
"Would you tell me, please which way I ought to go from here?"
The Cheshire Cat: "That depends a good deal on where you want to go!"
Alice in Wonderland: Lewis Carroll
Where do you want to go?
Destination: Fitness. To some "fitness" means being trim or muscular, to others it means
being able to be free from disease, to others it's having enough energy to enjoy life. The term
fitness has been used in many different aspects and goals of life-- the avoidance of disease,
"the ability to carry out daily tasks without being overly tired" (ACSM 1992), the ability to perform
in different activities at desired levels, and the promotion of optimal health; physical, emotional,
relational and spiritual harmony.
"Total fitness" is subjective in nature but also can be defined as "the capacity to combine all
aspects of health and fitness to achieve the optimal quality life" (Franks, et al. 1989).
A physically fit individual has the ability to not only prevent disease but also experience
greater degrees of health and wellness. The first step in developing an active lifestyle is to set
your destination of fitness. What long-term results do you want to experience in your physical
health and wellness? What behaviors do you wish to change? Do you want to decrease body fat?
Increase energy? To help you design a specific fitness program that will help you reach your
goals as well as providing you the opportunity to experience improved health and fitness
benefits, let's take a look at the various levels of physical fitness:
Level 1 Disease prevention
Level 2 Daily efficiency
Level 3 Physical fitness
This diagram illustrates the various levels of physical fitness and health. It is important to
understand that each level builds upon the other. You can find a level of physical fitness that is
specifically related to your fitness needs, interests, and capacities.
Level 1: Disease prevention: Level 1 is the is the building block of all other further fitness
components. The goal of Level 1 is to experience a life that is free from disease. We all want
to be free from disease and by engaging in moderate physical activity this level can be attained
by all individuals. Level 1 addresses individuals who would like to prevent sickness, illness' and
disease. To obtain this level and have the ability to move easily to level 2 is to engage daily in a
minimum of 30 minutes of moderate accumulated activity (such as household duties,
occupational tasks, walking the dog, yard work, walking for pleasure and dancing). This is an
important first step, especially for individuals who have been inactive for some time.
Experts advise previously sedentary individuals beginning a physical activity program to start
with short duration's of moderate-intensity activity and gradually increase the duration or
intensity until the goal of 30 minutes of activity is reached (U.S. Surgeon General Report 1996).
Level 2: Daily efficiency: With today's hurried pace of living the ability to function
effectively throughout the day is also a necessary requirement. Level 2 of the physical fitness
continuum addresses "individuals who would like to carry out their daily activities at work, home
and leisure pursuits without undue fatigue" as well as prevent sickness, and disease (Franks, et
al. 1989). The specifics relating to this level will differ depending upon an individuals lifestyle,
vocation, responsibilities, personal fitness interests, needs and goals. For example, if you are
sedentary or inactive in your present vocation, you may want to increase your daily activity more
than another individual who is physically active in their daily roles and responsibilities. A good
example of varying degrees of physical activity is a construction worker verses a clerical worker.
The clerical worker will most likely require a more concentrated effort in increasing their daily
physical activity level.
By consistently engaging in an active lifestyle, level 2 benefits such as an increase in energy,
reduction of cardiovascular risk factors and other health improvements can be realized. Once
again, the recommendation for an active lifestyle is a minimum of 30 minutes of moderate
accumulated physical activity, (I.e. short walks, gardening). Level 2 ensures that an individual will
be able to have a surplus of energy at the end of the day to engage in leisure activities or have
the ability to move to the next level, physical fitness!
Level 3: Physical Fitness: The last level on the fitness continuum is physical fitness. This level
relates to efficiency in four areas: 1. Cardiovascular endurance: The heart's ability to pump blood
and deliver oxygen effectively throughout the body. 2. Muscular strength and endurance: The
bodies ability to safely lift objects without fatigue or injury. 3. Flexibility: To effectively move
joints freely without pain through a wide range of motion. 4. Body composition: Proper
proportion of muscle to fat. This percentage varies based upon gender and age. Ideal averages
of body fat are males12-17% and females 15-23%) (Franks, et al. 1989).
Whether your fitness goal is to lose body fat, improve muscular strength, increase flexibility or
enhance cardiovascular endurance, experts agree, the greatest health and fitness benefits can be
obtained from a comprehensive structured exercise program. A "total physical fitness program"
entails cardiovascular activity, resistance training and flexibility exercises.
To help you determine how much physical activity or exercise you may want to add to your life
see the *chart below that provides an illustration of a balanced active lifestyle.
Goal: Disease Prevention and Daily Efficiency
Levels: 1 & 2:
Daily Physical Activities:
(30 minutes of accumulated activity improves quality of life and improved health benefits)
Household duties, occupational tasks, walking the dog, yard work, walking for pleasure, dancing
Goal: Physical Fitness
Level 2 & 3:
Structured Aerobic Exercise
(20-60 minutes 3-5 days per week of structured continuous sustained physical movement will
improve cardiovascular endurance, reduce body fat increase energy, reduce risk of heart disease
and associated risk factors) Walking, Jogging, Cycling, Swimming, Rowing, Cross-Country Skiing
Structured Muscle Strength & Endurance Training
(8-10 different total body exercises using resistance for 8-12 reps
(the act of moving a resistance up and down), 1-3 sets (a group of reps)
for a minimum of 2 days per week will improve: Muscular Strength, Coordination,
Muscle Tone, Increase metabolism, Stronger bones)
Flexibility
(Performing static (sustained without bouncing)
stretching exercises while focusing on relaxing 5-10
minutes before and especially after exercise for 15-30 seconds
for all major muscle groups will improve body posture,
reduce risk of injury and reduce stress.)
Competitive Recreational Sports
Enjoying racquet sports, hiking, golf and
other recreational activities improves muscular
coordination and are allot of fun!
*Exercise Pyramid, Adapted from Nordic Track
How do I get started? Designing your personal plan.
Step 1: "DRAFTING YOUR BLUE PRINTS"
A.) My personal physical fitness vision is to: (Please check your fitness goals)
____Decrease my risk of cardiovascular disease (Follow Level 1 or 2 or 3 recommendations)
____Increase my energy level. (Follow Level 1 or 2 or 3 recommendations)
____Decrease Body fat (Follow Level 3 cardiovascular & resistance recommendations)
____Improve my cardiovascular endurance (Follow Level 3 cardiovascular recommendations)
____Increase my muscular strength & tone. (Follow Level 3 resistance recommendations)
____Improve my flexibility (Follow Level 3 flexibility recommendations)
B.) Identify your long-term goal: "What results would you like to see one year from today?"
______________________________________________________________________.
C.) Identify you’re mid term goal: "What results would you like to see 6 months from today?"
______________________________________________________________________.
D.) Identify your short-term goal: "What results would you like to see 4 weeks from today?"
______________________________________________________________________.
E.) Identify the benefits to accomplishing your wellness vision:
1.______________________ 2._____________________ 3._____________________
F.) Identify the obstacles to achieving your goals:
1.______________________ 2._____________________ 3._____________________
G.) List your solutions to overcoming your obstacles:
1.______________________ 2._____________________ 3. ______________________
H.) Enlist awards appropriate for accomplishing your goals:
1.Short term:_____________ 2. Mid-term____________ 3.Long term________________
I.) Rate your level of confidence in accomplishing your goals.0=No confidence,
5=some confidence, 10=total confidence. Please circle
Short term goal:
0 1 2 3 4 5 6 7 8 9 10
Mid term goal:
0 1 2 3 4 5 6 7 8 9 10
Long term goal:
0 1 2 3 4 5 6 7 8 9 10
Step 2: Assess your Fitness History:
1. What activity or exercises have you been involved in?_________________________.
2. What did you enjoy most about each activity or exercise?______________________.
3. What did you dislike about each activity or exercise?__________________________.
Step 3: Determine your present fitness destination:
Level 1 Disease Prevention
Level 2 Daily Efficiency
Level 3 Physical Fitness
Step 4: Determine your level of readiness to change:
Yes
No
____ _____ 1. I am intending to take action to become more physically active in
the next six months.
____ _____ 2. I am confident in planning to begin a structured exercise program in
the next month.
____ _____ 3. I have begun a regular structured exercise program within the
last 6 months and I am confident that I can continue it.
____ _____ 4. I have been actively involved in a regular structured exercise
program over the last 6 months and I am confident that I will
continue it.
If you are ready, follow the recommendations relating to each level.
Step 3 Begin to develop your program:
To help you design a specific fitness program, please take a moment to list your personal goals,
assess your present fitness preferences and interests.
Fitness Preferences:
1. Referring to my schedule and present lifestyle, I prefer:
____Increasing my daily activities
____An unstructured exercise program
____A structured exercise program
2. The best time for me to exercise is:
(Please write time)
3. Relating to my schedule, I can devote daily:
4. The maximum days I can devote to
physical activity or exercise is:
____Morning _____Afternoon
____Mid-day _____Evening
___
___
___
___
5-10 minutes per day
10-20 minutes per day
20-30 minutes per day
30 or more minutes per day
___ 1-2 days per week
___ 3 days per week
___ 4 or more days per week
5. I enjoy exercising:
____ On my own
____ With a friend
____ In a group
How interested are you in: (Please check the box that relates to you)
Not interested
Some interest
Very interested
Lifestyle Activities (I.e.: Gardening, walking the dog)
Walking
Cycling
Jogging
Swimming
Rowing
Stair climbing
Aerobics
Stretching
Weight training
Body Weight exercises
Recreational Sports (I.e.: Basketball, Racquetball)
To help you get started, begin by making a 4 week commitment to yourself and a supportive
partner.
*I___________________, pledge to meet the following short term goal:________________
________________________________________________________________by_______.
Your
Signature______________________
My partner, who has/will sign this contract below, agrees to provide me with the following
supportive actions: 1.___________________ 2.___________________ 3.__________________
Your partner's signature______________________
How much physical activity or exercise will make a difference?
All individuals should "set a long term goal of accumulating at least 30 minutes of moderate
intensity physical activity on most, or preferably all, days of the week" (Pate, et al.1995).
Individuals may divide the physical activity goal of 30 minutes of moderate intensity movement
into 3 separate 10-minute bouts throughout the day (DeBusk , et al., 1990). For example, 10
minutes of performing moderate household duties, walking to the car in the morning, and a 10minute brisk walk in the afternoon would meet the minimum physical activity guidelines, which
provide cardiovascular and other health benefits.
All it takes is a little consistent daily movement to experience health benefits.
If it is your desire to experience even greater health and fitness benefits, the latest research
suggests that individuals participating in consistent moderate structured exercise
programs experience even greater health and fitness benefits! (Williams, 1996)
Current studies also suggests that dynamic exercises such as fitness walking, jogging, swimming,
and cycling 3-6 days per week for 30-60 minutes dramatically improves physical fitness and
other health benefits (Pate, et al.1995).
Thus, studies confirm that the more movement the body experiences the better. Take
for example a recent study at California Berkeley, where researches determined the more miles
an individual ran, the higher the (HDL), good cholesterol levels rose (Williams, 1996).
Most of us, understand that an active lifestyle will dramatically improve our health and fitness,
but find it difficult to make physical activity and exercise a regular part of our lives?
With today's hurried pace of living the ability to function effectively throughout the day is also
a necessary requirement. Performing Physical Activities on a regular basis with the goal in mind
of "individuals who would like to carry out their daily activities at work, home and leisure pursuits
without undue fatigue" as well as prevent sickness, and disease (Franks, et al. 1989). The
specifics relating to this level will differ depending upon an individuals lifestyle, vocation,
responsibilities, personal fitness interests, needs and goals. For example, if you are sedentary or
inactive in your present vocation, you may want to increase your daily activity more than another
individual who is physically active in their daily roles and responsibilities. A good example of
varying degrees of physical activity is a construction worker verses a clerical worker. The clerical
worker will most likely require a more concentrated effort in increasing their daily physical activity
level.
By consistently engaging in an active lifestyle, the benefits such as an increase in energy,
reduction of cardiovascular risk factors and other health improvements can be realized. Once
again, the recommendation for an active lifestyle is a minimum of 30 minutes of moderate
accumulated physical activity, (I.e. short walks, gardening).
Level 1 & 2
(Disease Prevention & Daily Efficiency)
Recommendations for Developing an active lifestyle:
The goal, once again, of Levels 1 & 2 is to help you increase your daily activities in order to help
you prevent cardiovascular disease as well as increasing your daily energy levels!
To help you increase your level of daily activity review the following suggestions:
*If you live close to work or other obligations begin by walking or riding a bicycle to and from
home.
*When going to the store or other errands, park your car farther away from your destination.
By parking your car just a little further away, you can actually increase the amount of
walking
significantly throughout the week. Whether you are going to work, school, or taking the kids
somewhere try and park in the farthest parking space.
*When going from one level of a building to another, make it a point to take the stairs instead
of the elevator or escalator. Climbing stairs is an excellent form of physical activity.
Physically turn your television set on and off and change the channels manually verses using a
remote control.
*Walk one time around the living room every time you change the channel.
*When watching TV perform as many push-ups or 1/4 sit-ups as you can during commercials.
*When operating the vacuum cleaner or performing other household duties, turn on some
music and enjoy yourself with some extra dancing!
*Take the dog for a walk.
*Walk one block every day.
*Spend time outside gardening, pull a few weeds everyday!
*When talking on the phone try standing and talking instead of sitting! Every little bit helps!
Choose one or several activities that you can begin to incorporate into your life.
1.__________________ 2.___________________ 3.__________________
Level 2 & 3 (Enhanced Daily Efficiency & Physical Fitness) recommendations:
"Developing and maintaining aerobic endurance, muscular strength and joint flexibility are
important in a comprehensive exercise program, especially as people age." (Evans & Rosenberg,
1991)
To enhance or maintain physical fitness a comprehensive structured exercise program is
needed.
A complete exercise program contains three elements:
1. Cardiovascular exercise
2. Muscular strength and endurance
3. Flexibility exercises
1. Cardiovascular exercise: Cardiovascular exercises (also known as aerobic exercises) are
structured exercise that utilizes the large muscles (arms and legs) in a steady, rhythmic fashion
for an extended period of time. Some of the most common cardiovascular exercises that can
dramatically improve health and physical fitness levels are: Brisk walking, jogging, cycling,
swimming, aerobic dance and rowing. Over time, activities such as these make the heart, blood
vessels and muscles stronger and more efficient.
Every time you move a muscle your body is converting the food that you eat and
the air you breathe into energy. Obviously, the reason sedentary people feel less
energetic than fit people isn't because they don't eat enough, but because their
bodies have a hard time making that fuel to energy conversion. For one thing, an
individual whose sedentary, cardiovascular system doesn't have the power to deliver
sufficient oxygen to the muscles to meet their working demands. That's why even
moderate physical activity or exercise leave out of shape people feeling winded: Their
muscles are clamoring for oxygen needs to create energy.
Even if the heart could pump extra oxygen to the muscles, they would have a hard
time using it. That is because muscle tissue in unfit people contains too few
mitochondria, the microscopic "manufacturing plants" that help turn fuel into energy.
"For someone who does no exercising, crossing the street is like doing a hundred
yard sprint." (Barbara Lateur Director of Physical medicine at John Hopkins)
Fortunately once you start doing regular cardiovascular exercise things begin to
improve. As the body adapts to the increased exertion. the heart gets stronger and
pumps more oxygen to the muscles. The number of density of capillaries feeding the
muscles with oxygen also increase. And the muscle themselves produce more
mitochondria and thus become more efficient at turning fuel into energy. As all of this
results in an increase in aerobic capacity or the body's ability to deliver oxygen to the
muscles. (idea today, Suzanne Schmidt EDD)
Cardiovascular endurance can be improved or maintained by following the FITT principle
developed by the ACSM (American College of Sports Medicine), which serves as a "prescription"
that varies the level of frequency, intensity, time and type of exercise necessary to produce
physiological changes overtime (ACSM 1992).
F= Frequency: How often should one perform cardiovascular activities to receive
the greatest health and fitness benefits? The recommendation to improve cardiovascular
endurance and fitness are three to five days of cardiovascular activity per week.
I = Intensity: How hard should I exercise? Intensity of exercise has been a point of
contention for a number of years. Recommendations have varied from 60-85% of maximal heart
rate elevated during a cardiovascular activity.
Since for many, taking an exercise heart rate may not be convenient or desired, two effective
methods of determining exercise intensity are:
1. The Talk Test: As a general rule, individuals who are performing cardiovascular exercise,
should have the ability to carry on a conversation without undue stress, but not having the ability
to sing a song comfortably verse after verse during the activity. If you can talk in short bursts
and experience yourself breathing deeply but comfortably during the activity, then you are
performing your activity at an adequate intensity.
2. RPE (Rate of Perceived Exertion): This subjective assessment of physical exercise can be
effective as well as convenient when trying to determine levels of perceived physical exertion. In
this scale, higher scores reflect more intense perception of effort and very low scores relate to
lower levels of exertion. During the activity one would simply ask themselves, "How hard am I
working right now?" By using the scale below, one can quickly assess levels of exertion
throughout their activity.
0 = No exertion (sitting or lying down)
.5 = Very, very light (just noticeable)
1.0 =
Very light
2
=
Light
3 =
Moderate
4 = Somewhat hard
5
= Heavy (strong)
6
7
= Very Heavy
8
9
10
= Very, very heavy (almost maximum level) ( Borg, 1982)
T= Time: How long should I exercise? Duration of continuous movement is crucial to
attaining health and fitness effects. Recommendations are between 20 and 60 minutes of
continuous activity and to progress slowly, extending your duration as you experience greater
endurance and efficiency.
T =Type: What type of exercise should I choose? To determine the best cardiovascular
activity for you, choose an activity that you enjoy and that you can comfortably sustain for a
minimum of 20 minutes in duration. Remember to choose activities that are steady and nonstop,
that keep the heart beating, promoting deep breathing and using the large muscle groups of the
body. Check off those activities you think you would enjoy:
___ Brisk Walking ___ Swimming ___ Cycling ___ Jogging ____ Rowing ___ Aerobics
2. Muscular Strength: As we get older we lose something that dramatically effects our
health....In fact researchers now know the reason why:
1. Our metabolism decreases as much as 2-5% every 10 years.
2. Our cardiovascular fitness declines rapidly past the age of 45.
3. Our coordination and muscular strength decrease as we age.
Why? LOSS OF MUSCLE TISSUE!
We lose muscle not because we are getting older but due to the fact that we are less
active. According to a recent report released by the Surgeon General of the United States of
America, resistance training is gaining more and more interest in improving overall health and
fitness of individuals of all ages. "In the last few years, research on resistance training has grown
significantly providing new insights into how this type of exercise can positively impact not only
fitness but health" (Surgeon General Report, 1996).
Studies are now confirming that one of the most critical steps in slowing down the aging
process is strength or resistance training. Consider some of the effects of a resistance-training
program on overall health and fitness:
1. Improved muscle density and tone. (Wilmore, & Costill. 1994)
2. Improved muscular strength: (Kraemer,1994)
3. Prevention of osteoporosis (Conroy, et al. 1992)
4. Increase energy expenditure during and after exercise (Young & Steinhard. 1995)
5. Improved body composition (Young, & Steinhard. 1995.)
6 Decrease in resting heart rate (Stone, et al. 1991)
We take our muscles for granted. Muscles help us stand, sit, walk, bend, stretch, carry objects,
jump and climb. Basically muscles support our bodies and make us move. You don't have to be a
competitive athlete to appreciate strong fit muscles. Perhaps the most important function of
building muscular strength is improving our ability to perform our daily tasks and activities
effectively and without injury (Parlay Intl., 1990).
How can I experience the benefits from a resistance-training program?
As we age our bodies begin to feel the effects of loss of muscle tissue. As you build
muscle and get stronger, ordinary activities requires less effort, leaving you with
more zip all day long. Think of it as energy conservation. This strength dividend is so
dramatic that personal health professionals now highly recommend beginning your
fitness program with resistance training first before you begin a cardiovascular
program. For individuals who have been inactive for sometime it is highly
recommended to begin your "Rejuvenation Program" with resistance training. Having
stronger muscles throughout your body makes it easier to begin conditioning your
heart.
Another benefit of resistance training is it kicks your metabolism into high
gear...possibly for hours after exercise. One study showed that the metabolic rate of
people who lifted weights was 7.5% higher for 15 hours after they worked out. That
was very intense training, but moderate training can elevate metabolic rates usually
for 7 hours.
To understand the invigorating effects of resistance training think of your body like a car. "It’s
the difference between turning off your engine at a stop light and allowing it to idle. IF your car
is idling, it takes less energy to move once the light turns green than if you had to start it up
from scratch. How strong and fit are your muscles?
How can I experience the benefits from a resistance-training program?
The old adage, "Use it or lose it" is particularly true in regards to muscular strength, size and
endurance. Muscles must be utilized to maintain strength and endurance. For years, most of us
thought that weight training was only for professional athletes lifting heavy weights. But now we
are finding by performing simple exercises using body weight (such as push-ups and 1/4 sit-ups)
or exercise rubber bands or even homemade weights, individuals can experience tremendous
health and fitness benefits with an effective resistance-training program.
To assist you in improving or maintaining your muscular strength, size and endurance, follow
your Total Body Toning program at least 2-3 times per week. A good resistance-training program
should consist of total body exercises utilizing 8-10 different exercises with 10-12 repetitions and
performed at a moderate intensity for a minimum of 2 days a week is essential. How often
should I perform resistance training? The time between your resistance training exercises is
as important as the exercise itself. Muscles should be rested at least 24-48 hours between
resistance training sessions. Your body recovers by replenishing its energy resources, and rest
also allows your body to adapt to its improved level of fitness. It is recommended to train every
other day with resistance exercises. DO NOT TRAIN THE SAME MUSCLE GROUPS ON
CONSECUTIVE DAYS!
1. Push-ups (As many as possible)
5. Lunges (30-60 seconds)
2. Lateral shoulder raises (30-60 seconds) 6. 1/4 Squats (30-60 seconds)
3. Arm curls (30-60 seconds)
7. Lateral leg raises (30-60 seconds)
4. Triceps extensions (30-60 seconds)
8. Heel Raises (30-60 seconds)
3. Flexibility:
Flexibility is the ability of a body segment to move freely over a wide range of motion without
stiffness or injury. Flexible muscles, tendons and ligaments can be less prone to soreness and
injury, and can help improve muscular performance. To understand how important flexibility
exercises are to your physical fitness, think of your muscles as rubber bands. If you take a rubber
band and quickly stretch it past the point that it was intended to, the band will break. Likewise, in
our daily lives we frequently perform physical activities that can place undue stress on a muscle
or connective tissue resulting in a similar experience, a "breaking" of the muscle, tendon or
ligament. However, in our quest to experience "total physical fitness" and to prevent injury it is
important to create a balance between cardiovascular endurance, muscular strength and
functional flexibility.
What are the benefits of a consistent stretching program? Overtime, stretching
exercises lengthen the muscles and strengthens tendons and ligaments as well as:
1. "Increase joint mobility
2. Improve body posture and body symmetry
3. Decrease lower back pain
4. Delay muscle fatigue
5. Minimize muscular soreness after activity
6. Decrease stress
7. Increases blood circulation" (Alter, M. 1988).
How to stretch:
While there are many different and effective forms of stretching, the most popular and familiar
form of flexibility exercises are "Static stretches". Static stretching is a slow, relaxed and
focused form of stretching a muscle to a point of mild tension and holding that position (without
bouncing) for a period of 15 to 30 seconds.
Static stretches such as the ones below can be performed daily, to increase joint mobility, to
improve body posture, to reduce stress, to improve range of motion, and decrease muscle
soreness and fatigue.
Stretching Tips:
1. Warm-up before stretching! Begin your warm-up with mild cardiovascular exercise like
walking or cycling for approximately 5-10 minutes. Current research now confirms that the best
time to perform stretching exercises to promote flexibility is after your cardiovascular exercise,
"when tissue temperatures are at their peak" (Pollock & Willmore, 1990).
2. Hold each stretch to mild muscular tension for 15-30 seconds without bouncing. To
increase flexibility significantly hold each stretch for 1-2 minutes.
3. Stay relaxed while stretching. Breath deeply!
4. Perform flexibility exercises daily if possible
So, this week consider identifying what level of fitness you would like to experience! Focus this
week on:
1. How you can move your body throughout the day!
2. Identify what level of fitness you would like to accomplish!
3. Begin to design your personal plan.
No matter what…..choose activities you enjoy and play!
I have individuals ask me all the time….”Sean, what is the best exercise to help me lose weight
and get in shape?” My reply is always the same: “The one that you will do!” Choosing an activity
that you enjoy allows you the opportunity too not only benefit your body but also provides your
mind with a much needed mental break! Choose activities that are invigorating and leave you revitalized! Become a child again and enjoy the pleasure of just playing!
1. Go for a walk on the beach
2. Go for a bike ride
3. Go for a hike
4. Skip
5. Jump rope
6. Play sports
7. Run
9. Jump
10. Roll down a hill!
Imagine yourself as a child again and make it a point this week to move your body doing
activities you did when you were a child!
Understand what is physical activity and exercise and how much will improve your
health and well-being:
You may want to choose one of the tips that were mentioned to work on this week! The main
point this week is to begin moving your body and have some fun!
Next week we will learn how to be active for life!
You are all doing so fantastic! Let us know how we can assist you in reaching your desired health
and wellness goals!
I am looking forward to sharing with you all next week. Remember to make time to move you’re
body this week! Continue to focus on your fitness and health by nurturing your body, your mind
and your soul.
Have great week everyone!
To your health!
Coach Sean