“Fitness & Wellness
Information at your
fingertips”
WHAT TO LOOK FOR
AT THE KLARC:
Bison Fitness Program:
Ends December 8th. Claim
rewards at the KLARC front
desk
How 2 Clinics: Injury and
Illness Prevention Nov. 4th
@ 12:15-1p m. Meeting in
Fieldhouse Classroom
KLARC
How 2 Clinic: Stress
Management Nov. 18 @
12:15-1p.m. Meeting in
Fieldhouse Classroom
Bucknell University
Department of Athletics and Recreation
Volume 1
Issue 2
To w e l Ta l k
November, 2009
Aerobic vs. Anaerobic Exercise
Aerobic exercise promotes cardiovascular fitness by raising your heart rate to a
targeted level between 50-80% of your maximum heart rate. This mode of exercise strengthens your heart and allows the heart to pump more blood throughout
your body. Aerobic exercise improves the capacity of the lungs, increases muscle and joint flexibility, as well as helps to control weight. Some examples of
aerobic exercise are walking, jogging, bicycling, swimming, or racquetball to
name a few.
The American College of Sports Medicine recommends participating in aerobic
exercise 3-5 times a week 20-60 minutes intermittently or at one time. You want
your training heart rate to be 50-80% of your MAX heart rate.
Anaerobic exercise is shorter is duration than aerobic exercise. Anaerobic
activity lasts up to 30 seconds in length. A great example of this type of exercise
is resistance training. This form of exercise provides many benefits and is a good
supplement to your aerobic workouts.
Benefits of resistance training are increased bone mineral density, increased
strength, reduced body fat, and improved heart condition to name a few.
Recreation Services
Contacts:
JOE SANTORINE
Assistant Director of Athletics/
Recreation Services
joe,[email protected]
or 577-1656
ANNETTE STUTZMAN
Fitness/Strength Assistant
[email protected]
of 577-1465
Resistance Training: For beginners train 2-3 days per week, training your full
body in one workout. A good suggestion is to alternate upper and lower body exercises for a total of 8 to 10 exercises. Be sure to train on non-consecutive days.
For example train on Monday, Wednesday, and Friday. Make sure you warm up
for 5-10 minutes prior to your resistance training session. Rest after every set for
1-5 minutes or as long as it takes you to recover.
Towel Talk
Exercises
Life fitness Leg Press
Life fitness Chest Press
Life fitness Leg Extension
Life fitness Lat Pulldown
Life fitness Leg Curl
Life fitness Seated Dip
Life fitness Calf Raise
Life fitness Arm Curl
Life fitness Shoulder Press
Page 2
Example of Beginner Resistance Training Program
*** For Each Exercise 3 sets of 10-15 repetitions
If 3 sets are to difficult start with 1 set of 12 and work your
way up to 3 sets of 15.
Exercise of the Month: Squat with An Exercise Ball
1.
2.
3.
Stand with feet shoulder-width apart and place an exercise ball behind your lower back and
against a sturdy wall for support..
Walk your feet out at about a 45 degree angle. Bend the knees and lower into a squat,
keeping the knees in line with the toes. Never let your knees go over your toes. If this
happens your feet need to go further out in front of you.
Lower down as far as you can (but no lower than 90 degrees) and push into the heels to go
back to starting position.
Do 1-3 sets of 10-16 reps.
If you choose to use weights hold them at your sides, place them son your shoulders, or
prop them up on your thighs.
Machine of the Month: Life Fitness Cable Lat Pulldown
1.
Sit on the seat to adjust pads to secure legs in position
2.
3.
4.
5.
Stand up grip the bar with a wide comfortable grip. Wider than shoulder width.
Sit down with thighs underneath the pad
Squeeze shoulder blades together
Pull bar down smoothly, keeping your chest up and elbows under the bar until it
touches the top part of your chest
Extend arms back to the top. Repeat steps 4-6 for desired amount of reps.
When finished, straighten arms and carefully stand up until weight stack come to
6.
7.