Fitness Team

Efe Nesiama, Raj Desai, Petra Antoine, Khadijah

STARTING AN FITNESS PROGRAM

FOR BEGINNERS, WE WILL DO 3 DAYS OF CARDIO AND 2 DAYS OF STRENGTH TRAINING. THE 3 DAYS OF CARIDO WILL BE 20-30 MINUTE. YOU CAN CHOOSE FROM STATIONARY BIKES, WALKING WORKOUTS, AND ELLIPTICAL WORKOUTS. FOR STRENGTH TRAINING YOU CAN DO AB WORKOUTS, LIFT WEIGHTS BUT A MAX OF 20 LBS, AND PUSH UPS.

THINGS TO KNOW BEFORE WORKING OUT...

BASIC OF FITNESS

CARDIO-RESPIRATORY ENDURANCE

IS THE ABILITY OF YOUR HEART AND BREATHING SYSTEMS TO DELIVER FUEL IN THE FORM OF OXYGEN TO YOUR MUSCLES. ALSO KNOWN AS AEROBIC ENDURANCE.


MUSCLE STRENGTH

IS THE ABILITY OF YOUR MUSCLES TO EXERT FORCE.


MUSCULAR STRENGTH/ENDURANCE

IS THE ABILITY OF YOUR MUSCLES TO CONTINUE TO SUPPORT SUSTAINED WORK WITHOUT FATIGUE.


FLEXIBILITY

IS THE ABILITY TO MOVE THROUGH A FULL RANGE OF MOTION.


BODY COMPOSITION

IS THE RELATIVE AMOUNT OF BODY MASS TO FAT. ALSO KNOWN AS BODY MASS PERCENTAGE

INJURY PREVENTION

1. EAT AT LEAST 30 MINUTES-HOUR BEFORE WORKING OUT.

2. KEEP YOURSELF HYDRATED WITH WATER BEFORE, DURING, AND AFTER A WORKOUT.

3. STRETCH OUT ALL MUSCLES AND BODY PARTS BEFORE AND AFTER A WORKOUT.

4. DON'T PUSH YOURSELF TO HARD. YOU CAN HURT YOURSELF THAT WAY.

5. MAKE SURE YOU ARE DOING THE WORKOUT CORRECTLY.

6. BE SURE TO TAKE BREAKS OR PAUSES DURING THE WORKOUT.

7. WEAR COMFORTABLE CLOTHS AND SHOES, IN WHICH YOU CAN MOVE EASILY IN.