Beginner fitness tips for adults

1. Alex Kelly Beginner fitness tips for adults

2. Getting started! • Visit the doctor • Find values • Blood Pressure • Resting Heart Rate • Family History • Risk factors • Pre existing injuries or illnesses • Only start exercise if cleared by doctor

3. Fitness Apparel • Warm Weather • Shorts, T-Shirts, tank tops • Light weight ,breathable, light color • Cold weather • Athletic pants, long sleeves, running jackets, hat, and gloves • Gym • Some gyms have clothing requirements • Check before going

4. Shoes • Types of shoes • Running • Conventional • More padding • Solid structure and support • Light Weight • Gives barefoot feel • Minimal cushion • flexible

5. Shoes • Training shoes • Light weight • Flexible • Lower center of gravity • increased traction • Less cushion compared to running styles

6. Accessories • Gloves • To prevent callus build up • Increase grip • Straps • Prevents grip fatigue with heavy lifts • Towel • Reusable Water Bottle • Gym Bag

7. Gyms • Public fitness centers • Rec centers • Private gyms • Fitness Chains • Cross fit and other specialty gyms

8. Choosing a gym • Things to consider • Travel time • Cost • Size • Quality • Do they offer classes • Does it have what you need?

9. Terminology • Sets • A group of repetitions • Repetitions(reps) • # of movements performed without rest • Frequency • How often you workout • Intensity • How much resistance/ weight used

10. Basic equipment • Free weights • Plates, dumbbells, kettle bells • Allows a free range of motion • Cables • Weights attached to a pulley system • Provides resistance through range of motion • Fixed Machines • Uses cables and pulleys • Allows for fast weight adjustment

11. Nutrition • Protein • Up to 1g per pound of body weight • Carbohydrates • Stick to slower digesting complex carbs • Remember carbs are not the enemy • Provide energy to sustain performance • Fats • Consume fats found in fish and oils • Avoid saturated fats I ate my healthy fats, have you?

12. Nutrition • Pre workout • 1.5-2 hour before workout • Have a source of complex carbs • Oatmeal, brown rice • Include protein and fats as well • Post workout • Protein source • Carbohydrate source • To help prevent muscle catabolism

13. Fluid Consumption • Water • Consume at least 64 ounces per day • Sports drinks • Provide carbs for energy • Helps keep electrolytes in balance • Limit consumption of sugar filled drinks • Adds empty calories

14. Warm up • Get your blood flowing • Perform at least 5 to 10 minutes on • Treadmill • Elliptical • Stationary bike • Jump rope • Perform active stretches • Warming up helps prevent injury

15. Chest exercises • Body weight • Multiple push up variations • Free weights • Flat, incline, and decline presses • Dumbbell flies and pullovers • Cables • Scoops, flies, and presses

16. Back Exercises • Machines • Rows, lat pull-down • Free weights • Bent over rows • Deadlifts • Extensions • Cables • Straight arm pull-down • Pull ups

17. Arms • Triceps • Dips • Pull-downs • Extensions • Biceps • Chin ups • Ez bar curls • Dumbbell curls • Preacher curls

18. Shoulders • Shoulders • Raises • Front,side,rear • Presses • Machine,barbell,dumbbell • Flies • Rear Delt flies • Traps • Shrug variations

19. legs • Quads • Squats • Lunges • Extensions • Hamstrings • Stiff leg deadlifts • Hamstring curls • Calves • Standing and seated raises

20. Core • Abs • Crunches • leg raises • Planks • Oblique • Side bends • Side planks • Wood chops

21. cardio • Low intensity • “targets fat as a fuel” • Brisk walking or riding • High intensity • Targets carbohydrates as fuel source • Increases cardio respiratory fitness • Interval training • Periods of high intensity • Followed by low intensity

22. Cool down and stretching • At least 5 minutes cool down • Medium to slow pace walk or ride • Stretching routine • Combo of static and active stretching • Hold stretches for at least 20 seconds • Don’t skip stretching • Injury prevention • Increase in performance

23. Goals • Set short term and long term goals • Should be measurable and attainable • Goals can help keep you motivated • Keep track of progress • record weights used • Record reps performed per exercise • Most importantly, have fun!

24. The End!