Yr_10_16_Methods_of_exercise_for_an_active_healthy_lifestyle by jizhen1947


									    Methods of exercise for an active,
            healthy lifestyle

n   Many and varied
n   Different sports and leisure activities
n   Training programmes
n   General fitness routines
     Methods identified in the OCR
n   Circuit training
n   Aerobics (inc body pump, spin and dance
n   Aqua aerobics
n   Yoga
n   Continuous training
n   pilates
Circuit   training
                Circuit training
n   Circuit of different exercises (eg press ups, sit
    ups, squat thrusts, star jumps)
n   Circuits can incorporate skills
n   Work different muscle groups (alternate major
    muscle groups)
n   Resistance usually own body weight
n   Complete repetitions, repeat 2/3 circuits
n   Vary duration, intensity, rest
n   Good for motivation, versatile, easy to build in
    progression, can be indoors
    Aerobics (including body pump,
       spin and dance exercise)
n   Cardiovascular
    exercise involving
    sustained, rhythmic
    activity using large
    muscle groups
Benefits for health and general well being to
    be gained from regular CV exercise

n   Increased energy levels
n   Reduced stress and improved mental
    health (due to release of endorphins in
n   Increased heart and lung efficiency
n   Reduced blood pressure, resting heart rate
    and risk of stroke or heart attack
      Not just group classes – also
       individual gym equipment
n   Treadmills
n   Cross trainers
n   Exercise bikes
n   Rowing machines
Or simply continuous training such
 as swimming, jogging, cycling!
    Cardiovascular fitness formula

n   3 - 5 times a week
n   30 – 60 mins (inc warm up/cool down)
n   Steady state
n   60 – 75% of MHR (out of breath but still
    capable of speaking)
n   If unfit reduce time and intensity and build
    up gradually
                Aqua aerobics
n   Aerobic exercise in
n   Water provides
    support (90% of body
    weight supported)
    and greatly reduces
    risk of bone, muscle
    and joint injury
n   Great stress reliever –
    element of massage
n   Developed by ancient
    wise men of india dating
    back 5,000 yrs
n   System of personal
    development involving
    body, mind and spirit
n   Integrated approach of
    mind and body control
    aims to achieve physical
    health, happiness, mental
    peace and tranquility
            Different yoga paths
n   Bhakti yoga (path of   n   Karma yoga (path of
    devotion)                  selfless action)

n   Jnana yoga (path of    n   Ashtanga yoga (path of
    transcendental             patanjali, 8 step path)
                  Hatha yoga
n   Most common in western world
n   Single step in 8 step path of ashtanga yoga
n   Combination of asanas (physical exercises and
    postures), pranayama (breathing techniques)
    and meditation
n   Said to provide a balanced and wholesome
    approach to achieving perfect physical and
    mental health, happiness and tranquility

n   Can be practised by anyone at any age
n   Develops flexibility and muscular
    endurance, techniques to relieve stress
    and bring body and mind into harmony
n   Attend classes, watch videos, read books,
    but technique is all important
n   Exercise method to improve physical and mental
n   Focuses on building body’s core strength and
    posture through a series of low repetition, low
    impact stretching and conditioning exercises
n   Develop core muscles without adding bulk
n   Improved flexibility, agility and muscle tone
    Pilates is based on 8 principles
n   Relaxation
n   Alignment
n   Control
n   Precision
n   Routine
n   Breathing
n   Centring
n   Flowing movement
           Core stability training
n   Exercise trunk
    (abdominal and lower
    back) muscles whilst
    controlling lumbar
    spine position
n   Should be a part of all
    training programmes
    as core muscles are
    involved in a major
    way in all sports
Plank   Side plank

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