The Three Types of Exercise
By The Marie Reed Community of Hope ISCOPES Team, from GWU and GMU
Benefits of Strength Training • Improves muscle and bone strength – Increase force production of muscles – Increase amount of weight that bone can withstand
• Will NOT increase size of muscles in children! • Resistance exercises recommended 3 times per week as part of 60 min/ day exercise (that’s 1 hour)
Types of Strength Training Muscular strength – Push-ups – Tug of war – Climbing trees – Swinging on playground equipment – gymnastics
Bone Strength - Running - Jump Rope - Sports- basketball, soccer, volleyball, football
What is Aerobic Exercise? • Aerobic means “ with oxygen” • Doing activities that make you breathe hard • Activities that move your legs and arms Are you getting 60 minutes of aerobic activity almost everyday?
Examples M oder ate I ntensity
• Walking • Hiking (depending on effort) • Skateboarding
Vigor ous I ntensity
• • • • • • •
Running Biking Dancing Karate Tag Basketball Swimming
Why is Aerobic Exercise Important? • • • • • •
Strong bones, heart, and lungs Boosts our mood (keeps us happy!) Lower your weight Won’t get sick with as many colds or flu Prevent diseases, especially diabetes Live longer
Flexibility Benefits • Achieve better health, mobility, and exercise results • H elps pr event ser ious injur ies and r elieve str ess • Delivers necessary nutrients to your muscles • Helps sore muscles and decreases cramping • Promotes better overall posture • Allow s your w hole body to be str onger , mor e fit, and per for m at a higher level!
Increasing Flexibility • Loosening up your muscles helps them work better and produce more force – A more flexible muscle is less likely to get injured – Ways to stretch muscles: static, contract/ relax – The best time to do this is after 10-20 minutes of light weight lifting, or at the very end of a workout – Per for ming these exer cises w ithout w ar ming up fir st can cause injur ies, and is not r ecommended
How much food does your body need?
Energy Expenditure • Energy Expenditure = How much energy you use during activity • The amount of energy used is based on how much activity is done • More physical activity requires more energy
Serving Sizes = 1 cup pasta
Tennis Ball
=
Baseball
1 Cup Ice Cream =
1 oz. cheese
1 pair of dice
Serving Sizes = 1 Cup Green Salad
Fist
= ½cup fresh fruit
Fist
=
3 oz. meat and poultry
Deck of Cards
How much should I eat? = 6 servings = 3 servings = 2 servings = 3 servings = 2 servings