Summer Workouts May 2011 Sandra Shortt, Ed.D.,CHES Dwight Hayes Robert Anfang
Program’s Purpose • Our purpose in creating this program is to help faculty at Cedarville remain active even though they may not have time to make it to the fitness center to workout. • We want to stress the importance of being physically active in a balanced approach to fitness. Include strength training and aerobic fitness as well as core strength development and flexibility in your workout. • These workouts will help develop body weight strength and maintain some strength. These workouts are more effective in supplementing an already existing weight training and cardio program.
Before you begin…. • If you are planning to become much more physically active than you are now, start by answering the seven questions in the box on the next page. • If you are between the ages of 15 and 69, the PAR-Q will tell you if you should check with your doctor before you start. • If you are over 69 years of age, and you are not used to being very active, check with your doctor. • Common sense is your best guide when you answer these questions. Please read the questions carefullyandanswer each one honestly.
Physical Activity Readiness Questionnaire (PAR-Q) • 1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor? • 2. Do you feel pain in your chest when you do physical activity? • 3. In the past month, have you had chest pain when you were not doing physical activity? • 4. Do you lose your balance because of dizziness or do you ever lose consciousness? • 5. Do you have a bone or joint problem that could be made worse by a change in your physical activity? • 6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition? • 7. Do you know of any other reason why you should not do physical activity?
If you answered: • If you answered yes:If you answered yes to one or more questions, are older than age 40 and have been inactive or are concerned about your health, consult a physician before taking a fitness test or substantially increasing your physical activity. You should ask for a medical clearance along with information about specific exercise limitations you may have. In most cases, you will still be able to do any type of activity you want as long as you adhere to some guidelines. • If you answered no:If you answered no to all the PAR-Q questions, you can be reasonably sure that you can exercise safely and have low risk of having any medical complications from exercise. It is still important to start slowing and increase gradually. It may also be helpful to have a fitness assessment with a personal trainer or coach in order to determine where to begin. • When to delay the start of an exercise program: • If you are not feeling well because of a temporary illness, such as a cold or a fever, wait until you feel better to begin exercising. • If you are or may be pregnant, talk with your doctor before you start becoming more active. http://sportsmedicine.about.com/od/fitnessevalandassessment/qt/PAR-Q.htm, accessed 5/3/2011 at 3:54 p.m.
At Home Strength Training Upper Body
Wall Push-ups (Beginner ) Place your hands on a wall about shoulder width apart. Make sure that you are far enough away so that your elbows are straight but not locked. Keep your body rigid and bring your nose to the wall. Keep your heels on the floor. Primary Muscles worked: Pectoralis Major, Triceps, Deltoids. Work up to 3 sets of 20 reps
Floor Push-Ups (Intermediate) Lie on the floor (chest down) and place hands slightly wider than shoulder width. Keeping you back flat and your toes curled, lower yourself until the bend in your arms forms a 90 degree angle. Exhale and extend your arms. Primary Muscles worked: Pectoralis Major, Triceps, Deltoids. Work up to 3 sets of 10-15 reps
Decline Push-ups (Advanced) Place your feet on a box or stool that is about 6-8 inches high (for more advanced, you can increase the height). Place your hands slightly wider than shoulder width apart. Keeping you back flat and your toes curled, lower yourself until the bend in your arms forms a 90 degree angle. Extend your arms and exhale. Primary Muscles worked: Pectoralis Major, Triceps, Deltoids. Work up to 3 sets of 8-10 reps
Chair Dips(Beginner-Intermediate) Stand in front of a chair. Sit down on the edge of the seat and place your hands behind your hips. Lift your buns off of the seat and walk your feet forward. Slowly lower your body downward. Extend your arms, raising your body upward and supporting your weight with your arms. Work up to 3 sets of 10 to 12 reps Primary muscles worked: Triceps, Pectoralis Major
Triangle Push-ups (Advanced) Get in the form of a regular push up Move both of your hands under your chest (breast area) and make a pyramid-like with your hands. Lower your body while you are in the pyramid-like position. Extend you arms once your elbows have reached a 90 degree angle. Work up to 3 sets of 8 reps Primary Muscles worked: Triceps
Wall Squats (Beginner-Intermediate) With your back firm against a wall, bend your knees so that they are at a 90 degree angle and hold that position. Work up to 3 sets of holding it 15-20 sec. To increase the difficulty, you may increase the time that you are holding the squat position. Primary Muscles worked: Quadriceps, Gluteus Maximus
Leg Lunges (Intermediate-Advanced) Weights are not required Stand with your feet even with each other. Take one leg and step backwards about one stride length. Bend the knee and just barely touch the ground. Now return to the original position and switch legs. Work up to 15-20 Lunges per leg Primary Muscles worked: Hamstrings, Quadriceps, Gluteus Maximus.
Bent Arm Plank (Intermediate- Advanced) Get into plank position by supporting your body weight on your forearms and toes. Keep your abdominals contracted and your back straight, eyes ahead of you. Hold this position for as long as you can, building up to 1 minute. Work up to 3 sets for as long as you can hold it. Primary Muscles worked: Abdominals
Scissor Legs (Beginner-Advanced) Start off by lying on your back with your feet together. (Do not need pillow as shown in picture). Raise one leg as high as you can and lower slowly. As soon as the first leg returns to the starting position, the second leg should be lifted. Do not arch your back during this exercise. Keep your hands by your sides. Work up to3 sets of 10 kicks per leg. You can increase the difficulty by increasing the number of kicks.
Weight Room For those people who want to either improve their strength or maintain it the weight room is also available to use.
Aerobic Training At Home or in the Community
Hiking at John Bryan State Park Enjoy some great scenery (gorge, river, waterfalls etc.) near Clifton, OH. This trail is about 2.91 miles long and is classified as moderate difficulty. The trail surface is advertised as some boulders, loose stone and soil. For more Information call (937) 767-1274
Bike Trail in Cedarville There is a bike trail that runs through the Village of Cedarville. It is a 10 ft wide trail that could be used to run, walk or ride a bike on. There are mile markers that tell the trails users how far they have gone.
Cedar Lake at Cedarville University The lake located on the campus of Cedarville University has been measured at ½ mile. The lake has good sidewalks that would make for a quick afternoon stroll around.
Every Day Activities for Overall Health Along with intentionally doing strength training and aerobic workouts there are a large sum of activities that can be done throughout the day to burn calories and exercise without even realizing you are exercising.
Walking to Work Coffee Walk In order to get in a bit of exercise why not park approximately 1 mile away from work? Parking down by the corner of Beans and Cream will force you to walk both to and from work and give you a bit of exercise in your daily routine. Instead of sitting down while you drink your coffee either in the morning or for an afternoon break, why not take it out for a stroll? Cedar Lake is ½ mile long which seems like the perfect distance to walk while you are drinking coffee. Grab a friend and bring them with you! Take the Stairs Instead of using the elevator go ahead and take the stairs every time you change floor levels. It might not seem like you are doing much but that is the goal! Over time using the stairs can burn large amounts of calories as well as help with strength training in the leg muscles.
The Park After Work Activities The park can be a great place for some exercise. Cedarville’s park has swings, merry-go-rounds, basketball courts, and more. This is an excellent place to bring your kids for play time. Take an hour or two and walk to the park to get some quality family time At Home Instead of spending time at home watching TV or sitting down, why not go outside and throw a Frisbee around. In fact, the first 10 people to e-mail Sandy Shortt will receive a free Frisbee that changes color in the sun! Hiking As noted before, John Bryan State park is very close and is a gorgeous place to go hiking. There are other places that are closer if you have a long lunch break or an afternoon off. There is beautiful hiking at both the Indian mounds and the Gorge. Hiking is excellent for both strength and aerobic training because of the hills and the obstacles to step up on such as rocks and trees