Fitness 101

Magna Wellness Team

Reflection

What does it
mean to be
physically fit?
Physical Fitness

A measure of the body’s ability to:

• function efficiently and effectively in work

and leisure activities

• meet emergency situations

• resist diseases
So What?
The advantages of being
more physically fit are:

• Longer life expectancy

• More years of life

without disease

• Higher quality of life

Let’s Get Fit

How do you
develop and
maintain
physical fitness?
Move It Or Lose It

Exercise!
Why YOU Should Be Exercising

What are the health benefits

associated with exercise?
Health Benefits
• Strengthens the Heart – it’s a muscle too!
• Lowers Blood Pressure
• Reduces BAD Cholesterol
• Increases GOOD Cholesterol
• Controls Blood Sugar
• Increases Bone Density
• Builds Strength
• Relieves Stress and Anxiety
• Reduces Body Weight
• Increases Mood – releases “feel good” hormones
• Improves Sleep
• Boosts Circulation
• Increases Energy Levels
Health Related Components of Fitness

• Body Composition

• Cardiorespiratory Endurance

• Muscular Strength

• Muscular Endurance

• Flexibility
Body Composition

Ratio of body fat to lean body mass

(muscle, bone, water. etc.)

Body Mass Index (BMI)

Waist to Hip Ratio
Body Fat %
F.I.T.T. Exercise Principle

• FREQUENCY
– How often the activity is done
• INTENSITY
– Level of exertion when doing the activity
• TIME
– How long the exercise is done for
• TYPE
– What type (aerobic, anaerobic)
Pop Quiz!

How many minutes per

week should you perform
cardiovascular activity?
a.) 130 minutes
b.) 140 minutes
c.) 150 minutes
d.) 160 minutes
Cardiorespiratory Endurance

Frequency: 3-5 days per week

Intensity: Moderate (50-70% MHR) to
Vigorous (70-85% MHR)
Time: 20-60 minutes (150 minutes per week)
Type: Aerobic activity (briskly walking,
running, swimming, biking, etc.)
Target Heart Rate Zone

Estimated Maximum Heart Rate = 220 – age

Target HR Zone = 50% - 85% of max HR

Example: 50 year old person

Maximum HR is 220 – 50 = 170 beats per minute (bpm)

170 x 0.50 = 85 bpm

170 x 0.85 = 145 pm

Therefore, Target HR Zone is 85 – 145 bpm

Muscular Strength and Endurance

Frequency: 2-4 days per week

Intensity: Goal dependent
Time: 20-40 minutes per session
Type: Resistance exercises for all major
muscle groups (push-ups, pull-ups, squats,
lunges, plank, etc.)
Weight Training

Rep = one complete motion of an exercise

Set = a group of consecutive repetitions

1 Rep Max (RM) = the heaviest weight you can move

through one repetition of an exercise

Goal Rep Sets Rest Time Load (%

1RM)
Strength 1-6 4-6 2 – 4 minutes 80 – 90
Hypertrophy (Muscle Growth) 6-12 2-4 60 – 120 sec. 60 – 80
Endurance 12-20 1-3 30 – 60 sec. 40 – 60
Flexibility

Frequency: 3-7 days per week (after

warm-up or completed activity)
Intensity: Low intensity
Time: Stretches should be held for at least
30 seconds each (25 minutes per session)
Type: Stretching exercises for all major
muscle groups
Exercise Guidelines

• Choose activities you enjoy

• Start slowly and gradually increase F.I.T.T
• Warm up before exercise with light cardio and/or
dynamic stretching (5-10 minutes)
• Cool down afterwards with light cardio and/or static
stretching (5-10 minutes)
• Do muscle conditioning before aerobic
• Work large to small muscle groups
• Exercise safely, using a spotter if needed
• Give muscles adequate rest – 48-72 hours
10 Minutes To Fitness

No more excuses!

You can
accumulate your
150 minutes of
exercise in bouts of
10 minutes or more
Your Challenge For The Next Month

THERE ARE 1,440 MINUTES IN A

DAY; SET ASIDE 30 OF THEM FOR
YOUR HEALTH

CAN YOU INCREASE YOUR PHYSICAL

ACTIVITY BY 30 MINUTES A DAY?

I CHALLENGE YOU!
Brought to you by: The Magna Wellness Team

141 Staffern Drive, Concord, ON, L4K 2R2

www.magnawellness.ca
Work- 905-726-7490
wellness@magna.com