Exercises For A Better You
Exercises For A Better You
Exercises For A Better You
I. LEARNING OUTCOMES
II. INTRODUCTION
Regular physical activity and exercise have many positive health effects that are
difficult to deny. Everyone, regardless of age, sex, or physical ability, benefits from
exercise.
There is no magic to practice. What you put into anything determines what you
receive out of it. You are not required to exercise for several hours every day as a
result. You only need to work smarter, that's all.
There are differences between various forms of exercise. Certain exercises are
simply more successful than others, whether it's because they work several different
muscle groups, are appropriate for people of all fitness levels, or increase your
capacity for calorie burning.
ENGAGE
EXERCISE-BASED EQUIPMENT PICTURE QUIZ
spike balls
gym mat
door mat
jumper
exercise ball
bumper plates
rubber disc
EXPLORE
EFFECTIVE EXERCISES
When properly executed, these seven workouts provide tangible effects. These can
be performed at home or in a gym.1 Watch the form that the trainer is demonstrating
in the photos. A solid technique is essential.
Walking
Why it’s a winner: You can walk whenever you want,
wherever. Walk outside or use a treadmill.2
How to: Start out with five to ten minutes at a time if you're just
getting started with walking for exercise. Up until you reach at
least 30 minutes per walk, add a few minutes to each one. Then
accelerate or include hills.
Interval Training
Why it's a winner: Interval training
boosts your fitness levels and burns
more calories to help you lose weight.
The basic idea is to vary the intensity
within your workout, instead of going at
a steady pace.3
Squats
Why it's a winner: Squats work several muscle
groups -- your quadriceps ("quads"), hamstrings,
and gluteals ("glutes") -- at the same time.4
points of your feet -- heel, outside ball, inside ball -- that form a triangle. Your knees
won't stay in line with your ankles that way, but there will be less strain on other parts
of your body. Add dumbbells once you can do 12 reps with good form.
Lunges
Why it's a winner: Like squats, lunges work all
the major muscles of your lower body. They can
also improve your balance.5
Push-Ups
Why it's a winner: Push-ups strengthen your chest, shoulders, triceps, and core
muscles.6
Crunches -- Method A
Start by lying on your back with your feet
flat on the floor and your head resting in the
palm of one hand and the other hand
reaching toward your knees. Press your
lower back down. Contract your abdominal
muscles (abs) and in one smooth move,
raise your head, then your neck, shoulders,
and upper back off the floor. Tuck in your
chin slightly. Lower back down and repeat.
Crunches -- Method B
You can also do crunches with your feet
off the floor and knees bent. This
technique may keep you from arching
your back. It also uses your hip flexors
(muscles on your upper thighs below
your hip bones).
Mastering Crunches
Keep your neck in line with your spine. Tuck
in your chin so it doesn't stick out. Breathe
normally. To keep chest and shoulders open,
keep your elbows out of your line of vision.
Bent-Over Row
Why it's a winner: You work all the major muscles of your upper back, as well as your
biceps.7
EXPLAIN
WHAT ARE THE BEST EXERCISES FOR ME?
https://www.familymed.uci.edu/geriatrics/GWEP/PDFs/diabetes/4-types-exercise.pdf
Some activities fit into more than one type of exercise; for example,
some endurance activities help build strength, and some flexibility
exercises also improve balance. Your goal is to be creative and
choose exercises from each of the four types. Mix it up, and you’ll
see the benefits!
STRENGTH TRAINING
(RESISTANCE TRAINING)
It can help you build lean muscle mass and rev up your metabolism.17
The more muscle you have, the less fat you have since your
metabolism runs higher. A higher metabolism leads to more calories
burned and fat lost.18 Resistance training also works on force
production to maintain shoulder, hip, and spine strength, which enables your whole
body to lead to a healthier life long into your later years.19
FLEXIBILITY EXERCISES
BALANCE TRAINING
It involves doing exercises that strengthen the muscles that help keep you
upright, including your legs and core.26 Focusing on your core and balance
improves overall strength and gets your body ready for more advanced
exercise. Performing safe home exercises can help strengthen your
lower body to promote balance and reduce your overall fall risk, 27
among other health benefits.
If you are new to exercise, it’s a great place to start. Start off easy. You may
find that you need to hold onto a chair aft first. That’s absolutely fine.
From HIIT to plyometrics, understanding these phrases will improve every workout.28
1. Active Recovery
You may use your rest day in this manner. Make time for a low-
intensity exercise, such as yoga or light walking. Your body needs
time to recover from exercise since it breaks down muscle fibers
while you work out.
3. Anaerobic Exercise
Anaerobic exercises are short intervals of work used
to improve speed and power. During these activities,
your muscles break down glucose (sugar) to use as
energy (because oxygen can’t deliver energy to your
muscles fast enough).
4. Boot Camp
These classes are rooted in military-style
training, so are typically pretty tough, and
they often include a combination of cardio
and strength exercises.
It often starts with running, followed by a wide variety of interval training, including
bodyweight moves like push-ups and sit-ups, and various types of intense explosive
exercises.
5. Circuit
Think of this as a “round” of exercises.
6. Compound Exercises
A compound exercise is a move that incorporates multiple muscle groups,
like lunges, deadlifts, and squats. It may also refer to two moves being strung
together, like a bicep curl to a shoulder press.
Compound exercises are efficient for increasing overall muscle mass and burning
calories (because they require more effort to complete), as opposed to isolation
exercises, which focus on working just one muscle group (like a bicep curl).
7. Cool-Down
This is what you do at the end of your workout. The goal is to gradually bring your
body back to a resting state by lowering your heart rate and calming your nervous
system.
8. Cross-Training
Cross-training means mixing in different workouts and training methods rather
than focusing on just one type of workout. Not only does this help create a well-
balanced fitness plan, but it can help you reach specific goals, too.
9. DOMS
DOMS stands for delayed
onset muscle soreness,
which is the soreness you feel
the day or two after a hard
workout.
The soreness and pain you feel from DOMS comes from the chemicals that set off
pain receptors during the repair process.
Generally speaking, this gets lower as you get more fit because your heart doesn’t
have to work as hard to pump out blood (although if you have a naturally low resting
heart rate thanks to genetics, it may not get much lower, and that’s totally fine. The
average is 60-100 BPM. You also have your maximum heart rate, which is the
hardest your heart can work efficiently.
During your workout you have “target” heart rate zones that are expressed as a
percentage of your max heart rate. For low-intensity cardio, you want to aim for 60
to 70 percent of your max heart rate, for moderate-intensity cardio the goal is 70 to
85 percent, and for high-intensity cardio, 85 percent or above. This can help you
see if you’re really working as hard as you think you are and adjust as needed to
make sure you’re hitting your workout goals. Here’s how to calculate your max and
target heart rate zones.
14. HIIT
HIIT stands for high-intensity interval training. This refers to tough quick,
intense bursts of exercise, followed by short recovery periods.
16. Isometrics
Isometric exercises are where you hold a position under
tension and just stay in that position for a set amount of time.
They are a great way to build stability and strength. And
holding a position that is uncomfortable can help build mental
strength so you can even push harder during your workouts.
17. Plyometrics
Plyometrics is a type of exercise training that uses speed and
force of different movements to build muscle power.
Plyometrics training can improve your physical performance
and ability to do different activities.
19. Resistance
Resistance means how much weight your muscles are working against to
complete a movement. That can mean anywhere from your own bodyweight to a
set of five-pound dumbbells to a 50-pound kettlebell.
20. RPE
This stands for rate of perceived exertion, and refers to intensity. It’s a point of
reference that trainers often use to communicate how hard you should be working
since what feels easy or challenging is different for everyone.
On the RPE scale a 1 pretty much means zero effort while a 10 means you’re
working harder than you thought you possibly could.
21. Sets
A set refers to how many times you repeat a given number of reps. For example,
one set might be 12 reps of push-ups—repeating for three sets means you’ll do
that three-times through.
There are a few ways to do these: You could save time by working two different
muscle groups (like arms and legs) so you don’t need to rest in between exercises,
because one muscle group is recovering while the other is working. Or, you could
do two exercises that work the same area to completely fatigue one muscle group.
Super sets can be helpful if you are short on time and still want to focus on building
strength. And because you’re doing movements paired together, you’re likely to
raise your heart rate, too.
25. Tabata
Tabata is a popular high-intensity interval training protocol. It means 20 seconds
of all-out effort followed by 10 seconds of rest, repeated eight times for four
minutes total. It’s known for it is insane fat-burning power.
EVALUATE
PICTURE ANALYSIS
REFERENCES
1-7. Tyler Wheeler, MD on June 07, 2020Most Effective Exercises. WebMD. Available at
https://www.webmd.com/fitness-exercise/ss/slideshow-7-most-effective-exercises
9 Fit Box. Top Reasons Why Workout Gear and Equipment Is So Important. April 12,
2018. https://fitboxmethod.com/top-reasons-why-workout-gear-and-equipment-is-so-
important/#:~:text=When%20joints%20and%20muscles%20are,more%20efficient%20
and%20safe%20workout
10-12 Lawrence Robinson, Robert Segal, M.A., and Melinda Smith, M.A. Best Exercises for
Health and Weight Loss. December 6, 2022. Available at
https://www.helpguide.org/articles/healthy-living/what-are-the-best-exercises-for-
me.htm
13. Help Guide. Best Exercises for Health and Weight Loss. December 6, 2022.
https://www.helpguide.org/articles/healthy-living/what-are-the-best-exercises-for-
me.htm
14,15. Bushman, B. (2011) Complete Guide to Fitness and Health. American College of
Sports Medicine. Human Kinetics.
16. Adolph KE, Joh AS. Motor development: how infants get into the act. In: Slater A,
Lewis M, editors. Introduction to Infant Development. New York: Oxford University
Press; 2007, p. 63-80.
17-19 Ayuda, T. 13 Best Exercises for Weight Loss, According to Experts and Research.
Prevention. February 1, 2023. https://www.prevention.com/weight-
loss/a20474562/best-weight-loss-exercises/
20-24 Alaia, M. Flexibility Exercises for Young Athletes. December 2019. Ortho Info.
https://orthoinfo.aaos.org/en/staying-healthy/flexibility-exercises-for-young-athletes/
28 Tucker, A. 25 Key Fitness Terms Everyone Should Know Before They Step Foot In A
Gym. October 24, 2016
https://www.self.com/story/fitness-terms-to-know-before-working-out