1. Welcome to the Healthy Weigh!
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2. Session 3
Move! The Healthy Weigh

3. Moderator Presenter
Asja Swan, BS Greg Anthony, NASM

4. Moderator Presenter
Asja Swan, BS Addie Dooley, BS, CEAS I

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Objectives
Participants will:
 Identify physical activity
guidelines for adults
 Practice calculating target
heart rate
 Identify 2 ways to incorporate
more physical activity into your
day

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Exercise is Important… So why don’t we do it?
“I don’t have enough time”
“I am too tired!”
“I don’t know what to do”
“I need to take care of my family”
“The gym is too intimidating”
“I get bored!”

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Before you begin an exercise program:
1. Talk with your doctor
2. Take baseline measures
3. Design your fitness goals

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Make Physical Activity a Part of your Life.
There are 1440 minutes in every day….
Schedule 30 of them for physical activity

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How can we add more activity into our day?

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Calories burned during everyday activities
Calories per hour based on 150 lb bodyweight:
Light housecleaning 170
Ironing 156
Putting Away groceries 170
Mopping 238
Vacuuming 238
Walk/run playing with children 272
Gardening 272
Raking 292
Shoveling Snow 408

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4 Components of Fitness:
 Aerobic
 Muscular
 Flexibility
 Body Composition

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Aerobic Fitness
Defined: The body’s ability to take in and use oxygen
to produce energy. Aerobic activities make you
breathe hard & they increase your heart rate.
Aerobic activities include:
Jogging
Walking
Cross country skiing
Bicycling

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Muscular Fitness
Defined: The strength and endurance of your
muscles.
Activities include:
• Weight-lifting
• Push-ups
• Sit-ups
• Squats

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Muscular Strength: the ability to exert maximum force
against resistance
To get stronger: work with heavier weights and
perform fewer repetitions.
Muscular Endurance: the ability of a muscle to exert
submaximal force repeatedly over a period of time
To promote endurance: use lighter weights and do
more repetitions.

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Flexibility
Defined: The ability to bend joints and stretch
muscles through a full range of motion.
Activities include:
• Yoga, Pilates, Tai Chi
• Stretching (Sit and reach)
• Warm-up & cool-down

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Body Composition
Defined: The amount of fat tissue relative to other
tissue in your body. Your body composition is not
based on how much you weigh, but rather on how
much of your weight is fat as opposed to muscle.

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What is the Best Exercise?

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Safety First!
 Exercise at the right intensity
 Know your medical status
 Injury prevention
 Early injury treatment

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Are you exercising at the right intensity?
Target Heart Rate
Training Zones
Warm-up Zone 50-60%
Fat Burning Zone 60-70%
Aerobic Zone 70-80%
Anaerobic Zone 80-90%
Red Line Zone 90-100%

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Measuring Physical Activity Intensity
Maximum Heart Rate (MHR)
220 – age = estimated MHR
Target Heart Rate
MHR x .60 = Minimum Heart Rate
MHR x .80 = Maximum Heart Rate

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Example: Target Heart Rate of a 50 year old
Maximum Heart Rate
220 – age = estimated MHR
220 – 50 = 170 MHR
Target Heart Rate
170 x .60 = 102 (low)
170 x .80 = 136 (high)
Range is 102 – 136 (60 – 80%)

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Medical Status

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Injury Prevention
 Proper progression
 Warm-up/cool down
 Stretching
 Body mechanics (Form)

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Injury Treatment:
Protect
Rest
Ice
Compression
Elevation

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Safety Tips for Exercise
Drink plenty of water
Cross train (vary your exercises)
Listen to your body
Know your limits
Adequate rest time
Slow controlled movements

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Tips to Stay Motivated
 Focus on the benefits of being physically active
 Set realistic goals
 Do something you enjoy
 Mix it up!
 Find a work out buddy
 Make exercise part of your daily schedule
 Keep a journal or use an app to track your progress
 Appreciate the small successes
 Reward yourself

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Take Home Message
Exercise not only improves your health but is
necessary for successful weight management

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Assignments
 Make a list of ways that you can fit more
activity into your daily routine.
 Make a second fitness goal or update the you
already created to incorporate the added
activity.

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References
• http://www.mayoclinic.com/health/ex
ercise/HQ01676/NSECTIONGROUP=2
• http://www.ncbi.nlm.nih.gov/pmc/arti
cles/PMC1424738/
• http://www.cdc.gov/physicalactivity/e
veryone/guidelines/adults.html
• http://www.cdc.gov/physicalactivity/e
veryone/measuring/index.html
• CalorieCount.about.com

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Questions?
Email: BSV-EmployeeWellness@bshsi.org