Exercise for life by Melissa

www.som.tulane.edu/groups/bht/Presentations/exercise.ppt

Aerobic: 20-60 minutes of continuous aerobic activity. Note: moderate levels throughout the day have been shown to have significant health benefits

Strength: 1-3 sets of 8-12 repetitions, involving 8-10 exercises that condition the major muscle groups

Stretching: Stretch all muscle groups and hold positions for 10-30 seconds

Intensity

Fitness benefits occur when we exercise harder than our normal level of activity. In aerobic activity, the heart rate should rise above normal, and to develop muscular strength a person must lift a heavier weight than normal

Two methods to monitor intensity:

Target Heart Rate: measures in beats/minute (220-age)

Rate of perceived exertion: use this scale to "describe" and gauge your effort when exercising; rate how you feel on a scale of 1-10 where 0 is sitting quietly on a bench and walking at a moderate pace would be a 3.