FITNESS TIPS

YOU SHOULD BE DOING IT... 30 MINUTES A DAY 5 DAYS A WEEK!

Guidelines for adults 19-64

Guidelines for adults 65+

Guidelines for Under 5

Guidelines for 5-18

Aerobic activities

Adults should aim to be active daily. Over a week, activity should add up to at least 150 minutes (2½ hours) of moderate intensity activity in bouts of 10 minutes or more – one way to approach this is to do 30 minutes on at least 5 days a week.

Alternatively, comparable benefits can be achieved through 75 minutes of vigorous intensity activity spread across the week or a combination of moderate and vigorous intensity activity.

Adults should also undertake physical activity to improve muscle strength on at least two days a week.

All adults should minimise the amount of time spent being sedentary (sitting) for extended periods.

Muscle strengthening activities

Adults, muscle strengthening activities should be undertaken in addition to the 150 minutes of aerobic activity (moderate or vigorous intensity) on at least two days a week.

They need to involve all the major muscle groups of the body: the legs, hips, chest, abdomen, shoulders and arms.

No specific amount of time is recommended for muscle strengthening, but exercises should be performed to the point at which it would be difficult to do another repetition without help.

Although more research is required to define the optimum dose of muscle strengthening activity, performing 8–12 repetitions of muscle strengthening activities involving all major muscle groups twice per week will provide substantial benefits.

Having read the above are you doing it enough for you to achieve your goals?

The above guidelines are for the average healthy adult who wishes maintain health as well as reduce risk of chronic disease.

For those who want to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. (Ensure you consult your GP before you embark on exercise & diet regime) Body, Heart and Mind can help and guide you to achieve this with an effective tailor-made exercise programme.

FEBRUARY 2012

EXERCISE/MOVEMENT OF THE MONTH: SHOULDER PRESS
FOR: Shoulders and Triceps

Coaching Tips

• Place both feet approximately hip width apart whilst standing on the band.
• Knees (soft) not locked
• Hold handles with palms facing forward shoulder height
• Inhale then exhale as you press above your head
• Arms extended but elbows not locked
• Then repeat
• Keep the movement slow and controlled

This movement/exercise can be performed for 10 – 20 repetitions. 1 – 3 sets.
Rest 30-60seconds between sets

JANUARY 2012

EXERCISES/MOVEMENT OF THE MONTH: A COMPILATION

Physical Activity/Exercise can be fun & exciting if the workouts varied.
For example rather than going to the gym and using: the treadmill, barbells, dumbbells or resistance machines, you can work out in the park, at home or at your office space permitting.

Each of the movements/exercises you see can be performed one after another for 10 – 20 repetitions each for 1 – 3 sets. This depends on your strength and fitness levels.

Or

Each of the movements/exercises you see can be performed one after another for
30secs – 60sec each for 1 – 3 sets. This again depends on your strength and fitness levels

Please note if intend to begin a exercise program ensure you consult your GP/Doctor.

If you would like more information Contact Us