Physical Fitness How to Get Started! Goal The goal

Transcript:Physical Fitness How to Get Started! Goal The goal:
Physical Fitness How to Get Started! Goal The goal of this lesson is to introduce participants to ways they can become more physically active. Objectives After this presentation, participants will: Know the key components of a fitness program Be able to calculate their target heart rate for different exercise intensities, and will know how to measure their own heart rate Have ideas for how to begin their own personal fitness program Activity Calculate and write down your maximum heart rate (in beats per minute) Max rate = 220 – (age) e.g. someone 35 years old has a max heart rate of 220 – 35 = 185 bpm Activity Now calculate target heart rate range for moderate and high intensity exercise Moderate: 0.50 x (max rate) = lower limit 0.70 x (max rate) = upper limit So our 35-year-old has a target range of (0.50 x 185) to (0.70 x 185), or 92.5-129.5 bpm Activity Maximum: 0.70 x (max rate) = lower limit 0.85 x (max rate) = upper limit So our 35-year-old has a target range of (0.75 x 185) to (0.80 x 185), or 138.75 – 145 bpm Activity Learn how to measure your heart rate Take your pulse at the radial artery in your wrist Hold your index and middle fingers on your wrist and press lightly until you can feel your pulse Count the number of beats in 15 seconds Multiply this number by 4 to find your heart rate in bpm There are 3 main components to a well-rounded fitness routine -aerobic exercise -strength training -stretching Aerobic Exercise Strengthens your heart Boosts your mood Strengthens your immune system Helps manage several chronic conditions, including hypertension and diabetes Reduces your risk for stroke, heart disease, diabetes, and certain types of cancer Aerobic Exercise When you’re beginning a new cardiovascular training program, it’s very important to start gradually. A common reason for giving up on exercise is doing too much too fast. Here are some ways to get off on the right foot. Aerobic Exercise If you want to begin a running routine, a good way to start is with a beginner’s interval training program. These introduce running very gradually and are appropriate for almost any level of fitness. Example: Couch-to-5k Aerobic Exercise Choose a set of local hiking or biking trails and make completing all of them your goal. There are many to choose from in Southern