Working Out 101 Mikayla Raleigh M.S. Applied Exercise Science GA Seretean Wellness Center ACSM CPT NSCA CSCS
What you Need to Know Different Types of Exercise and their Benefits ● Proper Attire ● Working out around your Eating Schedule ● Warming Up and Cooling Down ● Important Technique Tips ● How to Avoid the Crowds ● “Do Anywhere” Exercises ● Resources at OSU ●
Generally easier to understand Benefits of ★ and access Cardio Not as much technique involved ★ Great for losing weight, initially ★ Improves endurance ★ Improves blood pressure, lung ★ capacity, heart strength, etc.
Benefits of Improves strength ★ Resistance Can prevent injuries in ADLs ★ Makes sure you don’t lose large, ★ Training faster twitch muscle fibers Increases metabolic rate with ★ increased muscle mass Helps keep weight off in the ★ long run
How Much of Each? -A standard, beginning workout plan is 3-5 days a week of exercise. Depending on your level of fitness, 1-2 days a week of resistance training is recommended with the other days being focused on cardio or increasing activity levels.
Invest in good shoes! ★ Need support ○ Different shoes for different types ○ Proper Attire of workouts Sweat-wicking fabric prevents ★ chafing and blisters Socks that fit are key! ★ Sports bras with good support ★ for the ladies! Cold weather gear eliminates ★ excuses Good motivation ;) ★
Need carbs for energy ★ Protein and fiber before a ★ Working Out and workout could upset stomach Protein after helps muscles ★ Eating? repair Unless working out very ★ intensely for specific event, eating times don’t need to be strict Ultimately, each ★ eating/workout schedule is unique
Pre-Workout Food DOs/DON’Ts DO DON’T Peanut Butter and Banana Heavy meal ● ● Low fiber cereal or granola bar Milk ● ● Crackers/pretzels High fiber grains ● ● Fruit (Dried or Fresh) High fat content foods ● ● Yogurt and Granola Fast food ● ○ Greasy foods ○ Rice Cakes ● Half a bagel ●
Post-Workout Food DOs/DON’Ts DO DON’T Hard boiled eggs/Omelets Sugary desserts ● ● Chicken/Turkey/Fish/lean Sugary sports drinks ● ● protein Wait until you get really hungry ● Oatmeal to replenish what you lost! ● Potatoes/Whole Wheat Pasta We make irrational decisions ● ○ when we are hungry! Protein Bars ● Avocado ● Water! ●
Speaking of Time… There is no “magical” time of the day to work out. Ultimately what works with your schedule is the best option!
Warming Up and Cooling Down Warming Up Cooling Down Dynamic Stretches Allow heart rate to return to ● ● Cater to specific workout more “normal” level ● GOAL: to get blood flowing and Should target specific muscles ● ● muscles primed for action used Doing exercises with less Foam rolling is amazing for the ○ ● resistance than what workout body! calls for are a good idea Improve flexibility while ● DON’T try to improve ● muscles are warm! flexibility
Don’t use your back to lift! ★ Keep weight in your heels when ★ you squat Avoid “knees over toes” ★ No arching back in core ★ exercises Important Correct with a tight butt and ○ pulling belly button back Technique Tips Be aware of arm ★ hyperextension You can always add weight and ★ reps LATER as you continue to work out, INJURY FREE!
Do Anywhere Leg Exercises
Do Anywhere Arm Exercises
Do Anywhere Core Exercises
Don’t Like Working Out Around People? Utilize private personal training spaces ● Don’t go to the gym at 5:00 PM! ● Use the Seretean Wellness Center ● Try “Do Anywhere” exercises at home ● An “at-home” workout is better than no workout! ○ Remember: Just being active has health benefits and you ● don’t need a gym to be active Gardening ○ Walking ○ Etc. ○
Personal Training ★ Buddy Training ★ Resources at OSU Small Group Training ★ Free Workout Classes ★ Yoga ○ Cycling ○ https://wellness.okstate Dance ○ Barre ○ .edu/programs/fitness Floor Associates ★
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