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Unformatted text preview: CSULB Yonce COURSE NOTES Fitness, Weight Management and Nutrition *Introduction - Exercise plays a very important role in society today. When no physical demands are made upon your body, its potential and ability to function decline. 100 years ago, daily chores placed plenty of physical demands on a person's body: washing clothes by hand, carrying buckets of water, farming with hand tools, etc. But today, your daily routine probably doesn't demand much of you physically. We have so many conveniences available, which prevent our muscles from working. We take these conveniences so for granted, that we often consider them necessities. For example: elevators and escalators, cars, all electrical appliances (mixer, food processor, can openers), garage door openers, power lawn mowers, remote controls and drive-through banks - the list could go on and on. We need to use these conveniences less and our muscles more on a daily basis. It would not be practical to eliminate the car, but do we really need to get into the car to mail a letter at the corner? The car is there so we use it. Consider walking or riding a bike whenever possible. Use the stairs rather than the elevator; a manual can opener instead of electric; get up and change the TV station rather than using the remote control – or better yet, turn the TV off and take a walk. Little changes in our daily routine can make a big difference in our overall health. Think of ways you can use your muscles! Machines wear out with use, but our bodies improve with physical stress. *Benefits of Regular Vigorous Exercise – you will experience these benefits by exercising 3-5 times a week in a vigorous activity (golf and bowling are not vigorous). 1. Lowers resting heart rate which prevents wear and tear on blood vessels. Our average resting heart rate is 70 to 80 beats per minute. A person in poor physical condition can have a resting rate in the 90s, whereas, a well-conditioned athlete’s resting rate may be in the 40s.When one woman started a jogging program her resting rate was 82 beats per minute. After several months of exercise, it lowered to 57 beats/minute. Each night she slept, her heart had 12,000 fewer beats because exercise increases the strength of each beat. The heart becomes a more efficient pump. 2. The body makes more blood, which enables more oxygen to be available – so you can do more without getting tired. 3. Vigorous exercise can reduce high blood pressure (hypertension) and cuts down certain fatty particles that may clog the coronary artery. 4. Risk of heart disease is reduced - exercise can increase the "good" cholesterol, which lowers our risk of heart disease (to be discussed in the next chapter). Also, the risk is reduced because the heart will be stronger and the blood pressure lower with regular vigorous exercise....
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- Spring '08
- muscles, heart rate