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The Benefits Of Exercise - Proteins 4 Me

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The Benefits Of Exercise - Proteins 4 Me

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  1. The Benefits of Exercise

  2. Nervous System (consists of the brain and all nerves throughout the body) • Tunes it for more skillful body movement • Improves your reaction time • Improves mental performance

  3. II. Respiratory System (lungs) • lung capacity increases • works more efficiently

  4. III. Cardiovascular System (heart) • Heart increases in strength. Importance? • Heart able to pump more blood more efficiently – reducing workload on the heart

  5. IV. Mental Health • Contributes to positive self esteem • Helps deal with stress • Able to relax • Leads to more productive work • Decreases fatigue

  6. V. Social Health • Helps one meet new people • Helps one find new area of enjoyment with friends

  7. Types of Exercise I. Anaerobic Exercise Oxygen is not used for energy; intense physical activity in which the body’s supple of oxygen to produce energy does not meet demand.

  8. Types of Anaerobic Exercise • + muscular strength • + muscular endurance • + flexibility

  9. Types of Anaerobic Exercise • Strength Training + muscle size + tendon, bone, and ligament strength + your lean muscle mass throughout. *+ Basal Metabolic Rate (minimum amount of energy needed to maintain normal body functions) *Increase muscle mass = Increase basal metabolic rate= increase in loss of fat ! ! !

  10. Types of Anaerobic Exercise • Isometric – little or no movement; muscle tension; pushing against wall. • Isotonic – repeated movements using weights; push-ups, weights • Isokinetic – resistance is moved through entire range of motion; hydraulic

  11. Types of Exercise • Aerobic Exercise Continuous activity that uses oxygen

  12. Types of Aerobic Exercise • + blood supply to muscles and ability to use oxygen • + cardiovascular/ cardio respiratory function (heart and lungs) • + threshold for lactic acid accumulation (soreness) • - resting blood pressure for people with high blood pressure • - body fat and improved weight control

  13. Types of Aerobic Exercises • Jogging • Brisk Walking • 15 – 20 minutes of continuous activity

  14. F – I - T F requency (how often) I ntensity (how hard) T ime (how long)

  15. F – I – T for Aerobic Activity F – 3-5 times each week I – keep heart rate between 60-80% MHR T – exercise continuously for minimum of 20 minutes.

  16. F – I – T for Anaerobic Activity F – 3 to 4 times each week I – keep speed near 100% for 10 seconds to 2 minutes T – repeat your intervals 15-30 times with rest between

  17. 3 Parts to a Workout • Warm-Up: 3 – 5 min. then stretch 10 minutes • Work-Out: 20 – 30 min., 3 – 5 times per wk. • Cool-Down: gradually; “pooling”

  18. R – I – C - E Rest Ice Compression Elevation

  19. R – I – C - E REST: do not use/ put weight on injured area ICE: 20 – 30 min. every 2 – 3 hrs for first 24 – 48 hrs. 4 stages of cold: cold, burning, aching, numbness COMPRESSION: use “ace” bandage; start below & wrap upward. ELEVATION: while icing or compression – raise higher than heart to decrease swelling and pain.

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