June 18, 2020
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Program Contents
• Fitness Foundation
• Designing Your Fitness Plan
• Exercise Challenges
• Staying Focused on Fitness
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There are two key components to maintaining a healthy weight: balancing calories and exercising regularly. Cutting back on calories by eating less is not the only solution. You also need to burn calories through exercise to reach and maintain long-term success. In addition to reaching a healthy weight, regular exercise also:
Benefits of Exercise
• reduces the risk for disease
• provides energy
• builds stamina
• helps to manage stress
• improves sleep
• provides a sense of accomplishment
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Once you start moving, you will be amazed at how good it makes you feel!
Ask Your Doctor About Exercise
What medications may affect my ability to complete aerobic exercise or strength training?
What guidelines should I follow for aerobic exercise or strength training with these medications? For example, some medications may interfere with gauging your exercise heart rate zone.
Should I talk to you again if I want to change my exercise program?
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Action: Complete the Ask Your Doctor About Exercise Checklist while talking with your doctor.
Fitness Foundation
Fitness Building BlocksIt’s important to create a balanced fitness plan to prevent injuries and achieve maximum benefits for your body.
According to the American College of Sports Medicine (ACSM), all exercise sessions should include:
• a proper warm-up with light stretching
• an aerobic or strength training phase
• a cool-down with more stretching
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• Use slow, gradual movements.
The American Council on Exercise (ACE), states a proper warm-up includes five-10 minutes of light activity involving the muscles used during your aerobic or strength training session.
Flexibility prepares the muscles, tendons and joints for work by allowing them to move freely through a full active range of motion.
• Once you have warmed up your muscles, stretch
them to your comfort level.
Warm Up With Stretching
• You can perform static stretches by holding each
position for 10-30 seconds, or dynamic stretches
which move body parts through a range of
motion, such as arm circles.
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Action: Use ACE – Physical Activity Calorie Counter to determine how many calories you burn during different types of aerobic activity.
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Aerobic Exercise and Strength Training
Participating in aerobic exercise burns calories and fat, while strength training exercises build lean muscle. The amount of calories burned during exercise varies according to your weight and the type of activity. For example, a 200-pound person burns 530 calories per hour while walking a 15-minute mile, compared to a 125-pound person who burns only 330 calories doing the same exercise.
Muscle-strengthening activity includes exercises that increase skeletal muscle strength, power, endurance, and mass. It includes strength training, resistance training, and muscular strength and endurance exercises.
Although strength training may not greatly impact the number on the scale, it can significantly change the shape of your body. Resistance exercises build strong muscles and bones, develop strength and improve balance. Strength training also helps prevent loss of lean muscle as weight loss occurs.
Action: For more information about body composition, visit ACE – Guidelines for body fat loss.
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Action: For help with stretching exercises, visit ACE - List of stretches.
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Cooling down after exercise is important too. The cool down brings your body back to its normal state. Gradually lower your aerobic intensity level for 3-5 minutes. Complete stretches for 20-30 seconds each. This slows your heart rate safely and relaxes your muscles slowly, prevents pooling of blood in your arms and legs, and helps decrease muscle soreness and cramping.
Cooling Down
Common examples of aerobic exercise:
Aerobic Exercise
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• cycling
• elliptical training
• jumping rope (higher impact)
• rowing
• running (higher impact)
• step training (higher impact)
• swimming
Establish a Partnership
Aerobic exercise burns calories and improves your heart health. Aerobic activity involves exercise that uses large muscle groups (generally quadriceps, hamstrings and buttocks) in movements that can be maintained for 10 minutes or more. In addition to providing heart healthy benefits, aerobic exercise is essential for reaching a healthy weight because it can burn a significant number of total calories.
As opposed to aerobic activity, strength training should only be performed for a short period of time and requires rest for muscle recovery between each session.
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Strength Training and Stretching
Stretching provides flexibility, protection from injury and relaxation. To achieve the best results, include aerobic, strengthening and stretching exercises in your program.
Later in this program you will learn more about the importance of strength training as part of your exercise routine. Strength training, also called resistance exercise, tones muscles, builds strong bones and increases your metabolism, which is very helpful for weight control.
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• 150 minutes a week (30 minutes 5 days a week)
of moderate-intensity activity or
How much movement does it take to maintain
good health?
The U.S. Department of Health and Human Services recommends the following aerobic activity guidelines for good health:
• An equal combination of moderate- and
vigorous-intensity activity
• 75 minutes a week (15 minutes 5 days a week)
of vigorous-intensity activity or
How Much Is Enough?
• Activity should be performed for at least 10 minutes
at a time and preferably spread throughout the week.
• Previously sedentary people who begin physical activity programs should start with short sessions
(5-10 minutes) of physical activity and gradually build up to the desired level of activity.
• Adults with chronic health problems, such as heart disease, diabetes or obesity, or those who are at
high risk for these conditions, should first consult a physician before beginning a new program
of physical activity.
• Men over age 40 and women over age 50 who plan to begin a new program of vigorous activity
should consult a physician to be sure they do not have heart disease or other health problems.
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Additional Considerations:The U.S. Surgeon General includes these other considerations:
The U.S. Surgeon General states that additional and more extensive health benefits can be attained if adults increase aerobic activity to 300 minutes a week of moderate exercise, or 150 minutes a week of vigorous exercise, or a combination of the two.
Additional Activity Benefits
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The National Weight Control Registry studies show that people who are successful at keeping their weight off for at least two years or more are exercising at least 60 minutes a day.
The ACSM suggests once you become comfortable with 150 minutes a week, gradually strive to increase your physical activity to 250 minutes or greater a week to lose weight or maintain a healthy weight.
Examples of vigorous aerobic activities include:
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Examples of moderate aerobic activities include:
• jogging (5+ mph)
• singles tennis
• swimming continuous laps
• bicycling hills (12+ mph)
• brisk walking (4 mph)
• cycling with light effort (10-12 mph)
• heavy cleaning (windows, vacuuming, mopping)
• recreational badminton or dancing
• swimming
• mowing the lawn (push mower)
• doubles tennis
What is moderate vs. vigorous activity?
NAVIGATION
Designing Your Fitness Plan
Staying Focused
Fitness Foundation
Exercise Challenges
Conclusion
Introduction
Getting Started
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This self-guided program allows you to work at your own pace.
Click the arrow buttons that appear in the upper right-hand corner to move to the next or previous screens. You may also choose to move to different topic areas by clicking on a topic in the navigation bar located on the right.
Within the action statements in this presentation, you will
find reference to a handout, tool, link, or other web resource related to the program content in the Related Resources
column of Fitness for Life.
Do You Know?
• Stand instead of sit
• Take the stairs
• Walk the dog
• Clean the house
• Play with your children
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Action: Visit Juststand.org – The Facts: Sit-Stand Basics to learn more about what you can do.
The average person sits 9.3 hours a day. Even if you are physically fit, the high amount of inactivity is bad for your health. The more a person sits, the higher the risk of early death.
Therefore, we not only need to find time to exercise, but need to find ways to sit less too. Try to be more active throughout the day, not just during your exercise sessions.
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Fitting in fitness is not as hard as you think. Thirty minutes of exercise can be done all at once or split up into 10-minute segments, depending on your schedule.
Be sure to pace yourself and slow down if you need to catch your breath. Monitor your intensity by checking your pulse or wearing a heart rate monitor. Make sure you are exercising within your target heart rate zone.
Working within your target heart rate zone helps you know how hard your heart is pumping and ensures you achieve the maximum benefits from your exercise. It also ensures that the intensity at which you are exercising is not too much.
Be sure you pay attention to any medical concerns you have which may be affected by exercise, such as blood sugar monitoring, blood pressure, foot pain, or pregnancy.
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Action: Learn how to monitor your heart rate and calculate your target heart rate zone, using the ACE – Heart Rate Zone Calculator.
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Set Exercise Goals
The best way to get and stay motivated is to set exercise goals. Goals give you direction, or a road map, to get to where you want to be. If your final outcome is to reach and maintain a healthy weight, set exercise goals as part of your overall plan to help you reach that outcome.
Start by setting goals which meet the minimum standards for good health. As you improve your health and fitness levels, gradually increase your goals to exercise for 60 minutes a day.
Action: If you need help with setting specific, measurable and attainable goals, review Writing SMART Goals.
• Remember to make your goals specific and
measurable – what, when, where, and for how long.
• Start with an activity that is easy, or one you
are familiar with, such as walking, swimming
or cycling.
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• Gradually increase your time, intensity
or number of days.
• If you haven’t been exercising at all, start with
a small and attainable exercise goal.
• Keep you accountable and forces you to face whether the exercise behavior is or is not done.
• Detect patterns or determine triggers that might get you off track.
• Provide a visible reminder to do your planned activity.
• Eliminate the guess work as to how much of your exercise goal you completed.
• See your accomplishments and know when to increase your exercise time, distance or intensity.
• Identify when to make a change in your plan.
Track Your Exercise Progress
Tracking your exercise is extremely powerful in helping you to reach your goals and measure your progress. Tracking helps to:
Action: Use a food and exercise tracker, My Weekly Exercise Goals, a calendar, an online program, or a phone app to record your exercise.
Find a tracking method that works best for you.
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No matter how motivated you are, there may be days when you just don’t feel like exercising, but keep in mind that any movement is better than none at all. Stay motivated to move by starting slowly and developing a routine you enjoy.
If you have been exercising regularly and are having trouble staying interested, now may be a good time to change your routine and get recharged.
Stay motivated by:
• working out with a partner
• varying the intensity or time of your workout
• exploring new activities
• working out to music or a DVD
Arrange Your Environment
• Fuel your body by eating a light meal or
snack at least 1-2 hours before you exercise.
Following these exercise tips will help you have a more enjoyable and safe workout.
• Wear loose, breathable clothing and drink
plenty of water to stay hydrated if you are
exercising in hot weather.
Tips for Healthy Fitness
• Invest in properly fitting footwear to provide
adequate support for your activity and to
prevent soreness and blisters.
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• Start and progress slowly. Increase the intensity,
frequency and/or duration gradually over a period
of time. This will help you ease into your exercise
routine and prevent injuries.
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• Make exercise an important part of your day by
scheduling it on your calendar and treating it like
you would any other appointment.
• Decide in advance how you will handle situations
that could result in excuses for not exercising.
If it’s raining, walk around an indoor mall or use
an exercise video or DVD.
• Seek help. If you are new to exercise, have never used weights before or are uncomfortable
starting an exercise program on your own, you may want to consider working with a fitness
professional. Check with your military installation's wellness center or gym, or go online to ACE or
other accredited fitness organizations to find certified professionals in your area.*
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• Be patient. It may take some time to see results or feel as though your hard work is paying off.
Stick to your plan and remind yourself of your goals if you get off track or discouraged. Remember
that any activity is better than none at all.
*A link to locate fitness professionals in your area is located in Module 6, The Road Ahead.
• Stop spot-reducing. It’s not possible to target one area of your body for weight loss. Regular
aerobic exercise combined with strength-training and reduced calorie consumption can reduce
overall body fat and increase lean muscle, helping you reshape your entire body.
Your personal schedule and other life priorities may greatly influence your game plan. For example, you may choose to do 30 minutes of aerobics and 20 minutes of strength training on the same day or break each workout into separate days. There is no right or wrong way to fit it all in, just as long as you reach your personal goal at the end of the week.
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Now that you have established your exercise foundation and started building upon it, you are ready to finalize the design of your fitness plan.
Designing Your Fitness Plan
• an extra day of walking in the third week
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• some strength training in the second week
• five minutes to your daily aerobic activity in the first week
To prevent injuries and exercise burnout, your fitness plan should progress gradually each week. Your progression should factor in time, frequency and intensity, with only one factor changing each week. For example, over a three week period you might add:
Keep in mind, doing too much too soon can lead to soreness, discouragement or injury. Be patient and understand slow gradual increases are the safest and surest methods for achieving a healthy weight.
Action: Use My Fitness Plan to design your own plan.
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Example Fitness Plan
LET’S GO!
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When you begin a strength training program, it is recommended to work with a certified fitness professional who can teach you proper form and technique to avoid injury.
Following pages contain a few tips from ACSM and ACE to get you started...
Strength Training Specifics
Keep good form by not lifting too much weight at once. The amount of weight you lift should allow you to complete 8-12 repetitions. Using improper form can lead to injury and not work the intended muscles. For example, when performing bicep curls, do not lift so much weight that you are having to use your back muscles to help complete the repetition.
Perform 8-12 repetitions of the same exercise to build lean muscle.
Start with strengthening your large muscle groups first (chest, back, abdomen, legs, and buttocks), then your shoulders and arms.
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Wait 48 hours before working the same body part again. Your muscles need time to rest and repair from each session. Not getting the appropriate rest can lead to fatigue, joint pain and constant muscle soreness.
A good rhythm for beginners to use when lifting weights is counting to three while lifting the weight (work phase) and counting to four while lowering the weight (rest phase).
Breathe naturally, focusing on inhaling during the easy part (or rest phase) and exhaling on the hard part (or work phase).
Action: View ACE - Exercise Library for instruction on form and technique for different types of exercises.
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Action: Review ACE – Muscle soreness article to learn about muscle soreness and how to reduce the risk of injury.
Should I Be Sore?
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• get appropriate rest,
• lift only as much as you can complete in 8-12 repetitions,
• drink plenty of water, and
• stretch before and after your exercise session.
Ask a fitness professional if you are using the correct form and weight. A fitness professional can help you modify your strength training program. Remember to:
Your muscles will go through a period of slight soreness when you start a new strength training program or when you change the intensity of your workout. If you have severe soreness for more than a week, cramping, joint pain, or constant fatigue, you are probably exercising too hard or not using proper form. Stop what you are doing!
ACSM and ACE recommend strength training two to three times each week. If you are new to strength training, you may want to start with one day and work up to two, then three if you are really motivated. Keep in mind you need to rest your muscles for 48 hours before working the same ones. Also, you need to be consistent with your strength training, as both metabolism and strength are reduced after just two weeks of not training.
The Department of Health and Human Services recommends adults should include muscle-strengthening activities that involve all major muscle groups on two or more days a week.
How Much Strength Training Is Enough?
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If you are new to strength training, start with completing one set of 8-12 repetitions of the same movement or particular exercise. As you grow stronger, more confident and have more time, complete two sets of 8-12 repetitions, then work up to three sets.
• increase intensity by slowing down the
work phase of your movements, or
If you are ready for a new challenge:
• try different exercises,
• increase intensity by adding more weight.
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Exercise Challenges
Whether you are at home, at work or on the road, there is always a way to fit fitness into your day. By continuing to make a daily commitment to exercise, you will achieve your goals, support a positive self-image and improve your overall health.
Finding time to exercise can sometimes be a challenge, even with the best intentions. There are many factors such as work, family, social events, and traveling that make it difficult to keep exercise a priority.
Being disciplined, organized and creative can help maintain an exercise routine for even those with the busiest of schedules.
• Buy simple, inexpensive pieces of equipment
such as resistance bands, tubing, exercise balls,
and weights.
Home
• Use aerobic or strength-training exercise videos.
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The ACE – Exercise Library provides a variety of exercises you can complete with or without home equipment.
Driving to the local gym may not be an option when money or time is limited. Aerobic exercise and strength training do not have to involve group exercise classes or big machines at a health club.
A complete aerobic and resistance training program can be easily accomplished at home. You can:
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• Use the company fitness center, if available,
or walk stairs during your lunch break.
• Organize a walking group with co-workers.
• Break exercise into 10 minute sessions
so you can fit it into short breaks
throughout the day.
Work
• Take a walking meeting instead of
sitting at your desk.
• Exercise before going to work.
If your job has you swamped and you are putting in long hours at work, you may need to consider some other options.
• Carry portable equipment with you, such as an exercise band or video.
• Use hotel, airport or office stairs instead of elevators.
• Walk whenever possible.
• Make recreational activities part of your family vacation.
Action: View Weight Control While Traveling for more tips on fitting in exercise while traveling.
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Frequent travel for business or pleasure can interfere with your daily exercise routine, however, it doesn’t have to stop you. The easiest option for fitting in exercise is to select hotels that have fitness facilities, but there are many other ways you can fit it in while traveling:
Travel
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At some point you may hit a plateau, where your exercise routine feels repetitive or tiresome and you don’t seem to be making any progress. These feelings are all signs that it’s time for a change. Don’t call it quits -- stay focused on your long-term goals and try mixing up your routine a bit.
Staying Focused On Fitness
Here are a few things you may want to try.
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• If you exercise alone, find a training partner. Exercising with a friend or family member provides
support and motivation to keep you moving.
*A link to locate fitness professionals in your area is located in Module 6, The Road Ahead.
• If you typically work out alone at the gym using only the cardio and weight machines, try taking a
group exercise class. Classes offer socialization, variety and new challenges.
• If you need to freshen up your routine, hire a fitness professional to develop a new exercise program
for you. A personal trainer can show you the latest trends in exercise, offer challenges and keep you
committed to your weight management goals.*
• If you normally exercise at home, change your environment. Exercise outdoors (walk, bike,
rollerblade) or sign up for a new activity that peaks your interest, such as dance or a karate class.
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Maintaining long-term weight loss is highly dependent upon your commitment to daily exercise. Continue to challenge yourself with new goals and routines to keep you motivated for years to come!
Including exercise in your daily life and becoming fit is not just a temporary fix for reaching and maintaining a healthy weight; it is a prescription for living a healthy life. In this presentation you have learned:
• tips and solutions to help combat exercise challenges; and
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• how to get started with creating your own fitness plan and where to get help;
• the foundation for getting started with fitness, including how much and what type of exercise
you need and the skills to keep you focused and on track;
Fitness For Life Summary
• ideas for staying motivated and focused on fitness.
• the importance and benefits of getting regular exercise for weight loss, weight
maintenance and good health;
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The Next Step
Now that you are well on your way with including exercise in your life, take the next step. View The Road Ahead presentation for additional tips and resources to keep you motivated and focused on reaching and maintaining a healthy weight.
References For Fitness For Life
Hill J, Wing R. The Weight Control Registry. The Permanente Journal, 2003 Vol 7(3). http://www.nwcr.ws/research/
American Council on Exercise, Healthy Living, Tools for Life, http://www.acefitness.org/acefit/tools-for-life/
Medicine & Science & Exercise Official Journal of American College of Sports Medicine, Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults, February 2009 – Volume 41 – Issue 2 – pp 459-471, Position Stand, http://journals.lww.com/acsm-msse/Fulltext/2009/02000/Appropriate_Physical_Activity_Intervention.26.aspx
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Physical Activity and Health, A Report of the Surgeon General, https://www.cdc.gov/nccdphp/sgr/adults.htm
American Council on Exercise, Exercise Library, http://www.acefitness.org/acefit/edication-and-resources/lifestyle/exerciselibrary/
Dietary Guidelines 2015-2020, Physical Activity Guidelines for Americans Recommedations, https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/appendix-1/