TIME TO GET FIT!

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TIME TO GET FIT!

• Get Fit

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Stretches

• Right Arm across chest
• Left arm across chest
• Arm lock behind back stretch
• Mid section swivel
• Toe touch
• Staggered toe touch

• Right Side Lunge
• Left Side Lunge
• Toe touch on floor
• Sit and reach right
• Sit and reach left

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Core choice

• Plank
• Side plank
• Sit ups
• Crunches
• Leg lifts

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Cardio red light green light

• Jumping Jacks
• High Knees
• Flutter Kick Squat
• Side 2 side jump
• Squat leg kick opposite
• Lateral Burpee

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Why Should You Workout?
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• Frequency As you might expect, this refers to
  how often you will exercise. After any form of
  exercise is performed your body completes a
  process of rebuilding and repairing. So,
  determining the frequency of exercise is
  important in order to find a balance that
  provides just enough stress for the body to adapt
  and also allows enough rest time for healing.
• Intensity  Defined as the amount of effort or
  work that must be invested in a specific exercise
  workout. This too requires a good balance to
  ensure that the intensity is hard enough to
  overload the body but not so difficult that it
  results in overtraining, injury or burnout.
• Time Again, this is rather self-explanatory.
  Time is simply how long each individual session
  should last. This will vary based on the
  intensity and type.
• Type What type of exercise will you be doing?
  Will an exercise session be primarily
  cardiovascular, resistance training or a
  combination of both? And, what specific exercises
  will you perform.

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The Five Components of fitness

• Cardiovascular endurance
• Muscle strength
• Muscle endurance
• Flexibility
• Body composition

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Cardiovascular Endurance

• Cardiovascular endurance refers to the ability of
  your heart and lungs to work together to fuel
  your body with oxygen. The Cooper Run is most
  often used to test cardiovascular endurance.
  Aerobic conditioning, like jogging, swimming and
  cycling, can help improve cardiovascular
  endurance.

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Muscle Strength

• Muscle strength refers to the amount of force a
  muscle can exert, in a single effort. Exercises
  like the bench press, leg press or bicep curl
  might be used to measure muscle strength.

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Muscle Endurance

• Muscle endurance refers to the ability of a
  muscle to perform a continuous effort without
  fatiguing. Cycling, step machines and sit up
  tests are often used to measure muscular
  endurance.

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Flexibility

• Flexibility refers to the ability of each joint
  to express its full range of motion. Flexibility
  can be tested by stretching individual muscles or
  by performing exercises such as the lunge or the
  sit and reach.

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Body Composition

• Body composition refers to the amount of body fat
  you have, versus the amount of lean muscles,
  bones and organs. There are several tests that
  can be used to measure body composition. The most
  reliable is underwater weighing, but due to the
  size and expense of the equipment, this type of
  test isn't common. Many doctors, gyms and health
  clubs use a pinch test instead.

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Bmi- body mass index

• BMI is a fairly reliable indicator of body
  fatness for most people. BMI does not measure
  body fat directly, but research has shown that
  BMI correlates to direct measures of body fat,
  such as underwater weighing and dual energy x-ray
  absorptiometry (DXA).1, 2 BMI can be considered
  an alternative for direct measures of body fat.
  Additionally, BMI is an inexpensive and
  easy-to-perform method of screening for weight
  categories that may lead to health problems.
• Bmi Formula weight (lbs) / Height (inchs) X
  height (inchs) X 703 BMI