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Benefits of Physical Activity

Being physically active improves physical, mental, and emotional states as well as reduces the risks of various diseases; some cancers, general stress, anxiety, and depression.  Regular exercise also helps to control weight, blood sugar, and insulin levels.   It also improves life expectancy, sexual health, and can improve sleep.   Exercise supports general regulation throughout the mind and body.  It can also improve self-esteem and is can be a great way to meet people        

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Find a Professional

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Components of Health and Fitness

Cardiorespiratory Endurance

Muscular Endurance

Muscular Strength

Flexibility

Body Composition

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Evidence-Based General Recommendations 

Aerobic (Cardiovascular Endurance) Exercise

3-5 days/week of 20-60 min of a combination of moderate and vigorous exercise


Resistance Exercise

(Strength training)

Each muscle group should be trained 2-3days/week; Intensity varies


Flexibility Excercise

2-3 days/week of 10-30 seconds holding a static stretch of each muscle group

60 seconds of total stretching for each exercise


Neuromotor Exercise

(balance, agility, coordination, and gait)

2-3 days/week 20-30 min/day

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The Basics

Carbohydrates provide quick energy.  Stored fats area source of energy as well.  Protein is the building block of human structure but not an energy source.  Carbs and fat are stored as glucose and triglycerides in the body.  The body breaks down glucose and triglycerides into adenosine triphosphate (ATP) which is a basic substance the body uses for energy.  Working out at a high intensity for a short period of time burns carbs.  Working out at a moderate to low intensity burns both carbs and fat.   Your instructor may perform a talk test to determine an appropriate intensity level.    


Zone Training 

65% = Burning Fat with Low Intenisty

80% = High Intensity Cardio

Age

10

20

30

40

50

60

70

80

90 

100

65%


136

130

123

117

110

104

97

91

84

78

80%


168

160

152

144

136

128

120

112

104

96

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International Confederation of Registration for Exercise Professionals  (ICREP)

Coalition for the Registration of Exercise (CREP)

American Council on Exercise (ACE)

Academy of Applied Personal Training Education (AAPTE)

American College of Sports Medicine (ACSM)

Collegiate Strength and Conditioning Coaches (CSCC)

Cooper Institute (CI)

National Council on Strength and Fitness (NCSF)

National Strength and Conditioning Association (NSCA)

Pilates Method Alliance (PMA)

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