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    Exercise Program

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    Divine Grace Quilla
    The document outlines the main phases and types of exercise programs. There are three main types - cardiovascular or aerobic exercise which increases heart rate and oxygen usage, strength or resistance training which builds muscle through progressively heavier weights, and stretching which improves flexibility. Examples are provided for each type, including walking, lifting weights, and back stretches. The benefits of each type are also summarized, such as lower risk of disease for cardio, increased strength for weight training, and reduced injury risk for stretching.

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    Exercise Program

    Uploaded by

    Divine Grace Quilla
    53 views16 pages
    The document outlines the main phases and types of exercise programs. There are three main types - cardiovascular or aerobic exercise which increases heart rate and oxygen usage, strength or resistance training which builds muscle through progressively heavier weights, and stretching which improves flexibility. Examples are provided for each type, including walking, lifting weights, and back stretches. The benefits of each type are also summarized, such as lower risk of disease for cardio, increased strength for weight training, and reduced injury risk for stretching.

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    The document outlines the main phases and types of exercise programs. There are three main types - cardiovascular or aerobic exercise which increases heart rate and oxygen usage, strength or resistance training which builds muscle through progressively heavier weights, and stretching which improves flexibility. Examples are provided for each type, including walking, lifting weights, and back stretches. The benefits of each type are also summarized, such as lower risk of disease for cardio, increased strength for weight training, and reduced injury risk for stretching.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    53 views16 pages

    Exercise Program

    Uploaded by

    Divine Grace Quilla
    The document outlines the main phases and types of exercise programs. There are three main types - cardiovascular or aerobic exercise which increases heart rate and oxygen usage, strength or resistance training which builds muscle through progressively heavier weights, and stretching which improves flexibility. Examples are provided for each type, including walking, lifting weights, and back stretches. The benefits of each type are also summarized, such as lower risk of disease for cardio, increased strength for weight training, and reduced injury risk for stretching.

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    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    of 16

    PHASES AND

    TYPES
    OF
    EXERCISE
    PROGRAM
    PHASES OF EXERCISE PROGRAM

    Endurance exercises
    Endurance activities, often referred to as aerobic, increase your
    breathing and heart rates. These activities help keep you healthy,
    improve your fitness, and help you perform the tasks you need to do
    every day. Endurance exercises improve the health of your heart,
    lungs, and circulatory system. They also can delay or prevent many
    diseases that are common in older adults such as diabetes, colon and
    breast cancers, heart disease, and others
    PHYSICAL ACTIVITIES THAT BUILD
    ENDURANCE INCLUDE:
     Brisk walking or jogging
     Yard work (mowing, raking)
     Dancing

     Swimming

     Biking

     Climbing stairs or hills


     Playing tennis or basketball
    STRENGTH EXERCISES

    Strength exercise, or resistance

    training, works your muscles by

    using resistance, like a dumbbell,

    barbell or your own body weight.


    BELOW ARE A FEW EXAMPLES OF
    STRENGTH EXERCISES:
    Lifting body weight
    Lifting weights

    Using a resistance band


    Carrying groceries

    Arm curls
    Gripping a tennis ball

    Wall push-ups
    Overhead arm curl
    BALANCE EXERCISES
    Balance exercises can help you maintain your

    balance and confidence —at any age,they

    can help you prevent falls and maintain

    your independence.
    EXAMPLES
    -Standing on one foot.
    -The heel-to-toe walk.
    -The balance walk.
    -Standing from a seated
    position.
    FLEXIBILITY EXERCISES

    These exercises may not improve your endurance or


    strength, but being flexible gives you more freedom of
    movement for other exercise as well as for your
    everyday activities. It may also help you avoid
    discomfort when confined in a space for a long period of
    time (like a long meeting or a plane flight).
    FLEXIBILITY EXERCISES
    INCLUDE:
    -The back stretch exercise

    -The inner thigh stretch

    -The ankle stretch

    -The back of leg stretch


    THE THREE MAIN TYPES OF
    EXERCISE

    Cardiovascular aerobic or anaerobic exercise

    - is repetitive, rhythmic exercise that


    increases your heart rate and requires you
    to use more oxygen. It is often called
    aerobic exercise, cardiovascular exercise,
    or “cardio” for short.
    STRENGTH (OR RESISTANCE)
    TRAINING

    -the process of building and maintaining muscles in the


    body by using progressively heavier weights (or
    resistance). It is also called resistance training, weight
    lifting, toning, and body building. Strength training is
    very important for maintaining muscle mass throughout
    your lifetime.
    STRETCHING
    - lengthening your muscles helps you become more

    limber, which makes certain activities of daily live

    Plus, the improved flexibility gained from stretching

    regularly helps you prevent injuries when you are

    performing everyday body movements and especially

    during exercise. Stretching also reduces muscle

    tension, increases circulation, and improves posture.


    Benefits of cardio:

    • Improves cardiorespiratory and pulmonary health,

    measurable by a lower resting heart rate

    • Reduces blood pressure

    • Reduce risks of a stroke, heart disease, and eventual

    heart attack

    • Increases circulation

    • Lowers the risk of diabetes


    Flexibility training:

    • Increases range of motion

    • Releases tension physically and mentally

    • Supports spinal musculoskeletal health

    • Improves mobility

    • Reduces the risk of injury associated with other

    exercises and  movements


    Weight training:

    • Increases muscle mass, endurance, and strength

    • Ramps up your metabolism through increased

    muscle mass an so burns fat

    • Increases bone density, especially vital as women

    age, due to the risk of osteoporosis

    • Builds good posture

    • Strengthens joints thus reducing muscular

    imbalance issues
    THANKS
    FOR
    LISTENING!

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