Tymikia S. Glenn, BS ACSM‐CPT
Fitness and Membership Director
Milan Family YMCA
Benefits of Starting an Exercise Program
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1. Helps build and maintain healthy bones, muscles and joints
2. Reduces feelings of depression
3. Promotes psychological well‐being and reduces stress
4. Helps people achieve and maintain a healthy body weight
5. Reduces the risk of developing colon cancer
6. Lowers the risk of developing high‐blood pressure
7. Reduces the risk of stroke
8. Lowers the risk of developing non‐insulin‐dependent Diabetes
y 9. Lowers total cholesterol and increases HDL
y 10. Reduces the risk of developing and/or dying of CHD
The American College of Sports Medicine
Reasons why people start programs?
What are some roadblocks?
Roadblocks
“Not enough time in the day.”
“I’m too tired.”
“I don’t like to sweat.”
“I don’t know what to do.”
“I can’t stay motivated.”
“I am going to get in shape, then go to the gym.”
Overcoming your roadblocks
Overcoming y Time: Quadrant 2 activities, Steven Covey
y Tired: exercise = energy
y Unconfident in what to do: seek help of Certified Professional
y Motivation: set goals
10 common myths regarding exercise
y 1. Exercise burns a lot of calories
y 2. Sit‐ups are a good way to reduce belly fat.
y 3. After exercise, your metabolism is revved up all day, burning many extra calories
y 4. Just 15 minutes of aerobic exercise, 3 days a week is enough to promote good health
y 5.Aerobic fitness is a lot more important than muscular fitness
10 common myths regarding exercise
y 6. If I lift weights, I will bulk up and look like the body builders on TV
y 7.Stretch before you exercise
y 8. the best time to exercise is in the morning
y 9. You need to join a fitness club, to get in shape and lose weight
y 10. NO PAIN, NO GAIN
The American College of Sports Medicine
Components of an Exercise Program
Cardiovascular, Strength Training and Flexibility
Cardiovascular Benefits
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Decreases body fat
Decreases total cholesterol
Increases heart function
Increases aerobic work capacity
Reduces blood pressure
Cardiovascular Recommendations
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Frequency: 3‐5 days/wk
Intensity: 40/50‐85% HRR
Time: 20‐60 minutes Type: Whatever can meet your needs. It should involve the large muscles of the body. The American College of Sports Medicine
Where to Monitor Heart Rate y Radial pulse at the base of the thumb of your hand
y Carotid pulse at the side of the neck
How to Monitor HR
Option 1
y Use the first two fingers to locate the artery and count the pulse
y Count the number of beats for 6 seconds y Converting to Beats Per Minute (BPM)
Your pulse: ____ (6 second count) x 10 = ____ bpm
Target Heart Rate Range
Step One
Find your maximal heart rate by subtracting your age from 220:
220 − ___ (age) = ___ HR max (220‐30= 190HRmax)
Step Two
Find your target range:
HRmax ‐ HRrest = HRR x % intensity + HRrest
190‐63= 127 x .60= 76.2+63= 139.2
190‐63=127 x .80= 101.6+63=164.6
Option 2 – Rating of Perceived Exertion (RPE)
This measurement tool is subjective and allows you to rate how hard you feel you are working.
RPE Scale
Rate how you feel on a scale of 6-20
in terms of exercise fatigue.
Sitting quietly would be a 6.
Strength Training Benefits
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Increases bone density
Increases stamina
Weight loss and weight maintenance
Decreases risk injury
Increases sense of balance
Strength Training
y Frequency – 2‐3 days per week
y Perform a minimum of 8‐10 exercises that train the major muscle groups
y One set of 8‐15 repetitions y Never train same muscle group back to back
*Progress slowly, weight increase 5% each wk.
Recommendations from The American College of Sports Medicine
Strength Training Tips y Warm up for 5‐10 minutes to loosen muscles and lubricate joints
y Rest each muscle you train 1‐2 days before working it again
y Progress your workout from large muscle groups to small
y Each exercise should be taken through the full range of motion in a slow, controlled movement
The American College of Sports Medicine
Flexibility Benefits
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Improves range of motion
Improves balance
Reduces risk of injury
Increases circulation
Flexibility Training
y Frequency 2‐3 days/wk
y Stretch to mild discomfort
y Hold stretch for 15‐30sec with a minimum of 4 reps per muscle group
y Static stretches should be performed
y Don’t hold your breath, bounce, stretch a cold muscle
The American College of Sports Medicine
Track your progress
y Set goals
y Track your physical activity
y Reward yourself
Characteristics of Effective Goals
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Behavioral: aim for actions rather than outcomes
Flexible: ex. Jog or cycle 4‐5 times a wk
Specific: walk 2‐miles w/o stopping
Measurable: can you quantify your goals in miles, minutes, reps, etc?
Reasonable: is it possible?
Realistic: does it stand a good chance of happening?
Challenging: is it challenging, BUT also realistic?
Meaningful: is it important to you?
Reward for specific accomplishments
Have a time frame: set short and long term goals
The American College of Sports Medicine
Stages of Change
y Pre‐contemplation: not interested
y Contemplation: Thinking about it
y Preparation: doing some, but not enough
y Action: meeting set criteria <6 mo
y Maintenance: meeting set criteria >6mo
*Figure out what stage your in and begin There!
The American College of Sports Medicine
Ready! Set!
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Plan ahead
Make it important
Make exercise fun and convenient
Start slowly and increase gradually
Apply the components of exercise
Document your exercise
GO
Thank You!
Questions???