WEBVTT

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(beep)

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(lively music)

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- Hello, today we're going to guide you

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through some basic stuff,

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fitness equipment use and safety.

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This video will not teach you everything

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about fitness equipment.

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Rather it will help you get started

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and tell you where you can
obtain additional information.

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So let's get started.

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Before you begin your fitness program,

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we'd like you to complete

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a physical activity readiness
questionnaire, or PAR-Q,

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and turn it into the fitness office.

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If you answer yes to any of the questions,

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you'll need to have your doctor sign

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a medical release form for our files.

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Both forms can be picked
up at the fitness office.

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(lively music)

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An efficient fitness program
utilizes the FITT principle

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in it's design.

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That is; frequency of the activity,

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intensity of the activity,

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time of the activity or
how long you exercise,

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and the type of activity that you perform.

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There are several key
components to remember

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when developing a fitness program.

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They are the warmup, stretching,

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cardiovascular or aerobic
exercise, strength training,

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and the cool down and stretch.

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Let's take a brief look at each element.

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The warmup consists of
light aerobic exercise

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lasting five to 10 minutes.

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The object of the warmup is
to slowly warm the muscles

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in preparation for more intense exercise.

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You should always warm up

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before both strength and
cardiovascular workouts.

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Stretching should also be
done before every workout.

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The object of stretching is

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to prevent muscle poles during exercise.

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About five minutes of proper stretching

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and you'll be ready for your workout.

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Remember to hold each
stretch for 30 to 60 seconds

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and to keep all of your
joints in alignment.

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Cardiovascular or aerobic exercise

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should be performed for 20 to 60 minutes,

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three or more times each week.

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Aerobic exercise helps to
strengthen the heart and lungs

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and aids in the prevention of a number

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of other serious conditions.

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Activities such as
running, walking, swimming

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and cycling are examples
of aerobic exercise.

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You may be surprised to learn

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that such sports as
basketball, racquetball,

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and volleyball are not considered
to be aerobic activities.

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Strength training builds or tones muscles.

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The three most common
methods of strength training

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include the use of weight machines,

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that is stacked weights or
computerized resistance,

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free weights

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and the use of your own
body weight as resistance.

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Body weight resistance
is used in exercises

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like pushups and abdominal pearls.

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Always allow each muscle
group at least 48 hours

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of rest time between workouts.

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The cooldown and stretch period consists

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of five to 10 minutes,

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of light aerobic exercise,

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followed by 10 to 30
minutes of stretching.

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Your aerobic work slowly cools the muscles

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and allows your heart
rate to gradually return

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to its normal range.

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The stretching period helps

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to increase your flexibility range.

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It also helps to decrease
your risk of future injury.

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(lively music)

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There are two basic types
of cardiovascular machines.

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Those that require power

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and those that are self-propelled.

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To start the powered machine,

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simply press the start button

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and enter the requested information.

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For the self-propelled machines,

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begin exercising and then
press the start button.

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Once the display has been activated,

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follow the machines instructions
for beginning your program.

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Some machines may require
you to enter your weight

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so that calories burned during a workout

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can be calculated.

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Most of the machines will give
you several program options,

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in order to best tailor
the workout to your needs.

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Typical options include
cardiovascular, fat burning,

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heart rate, random and manual.

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You may be asked what level, speed

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and or time goal you would
like to set for your workout.

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Generally level zero is the
lowest setting on the machine

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and will give you the easiest workout.

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Please remember to check your heart rate

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several times during the workout

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to make sure that you are in
appropriate range for your age.

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To calculate your maximal heart rate,

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simply subtract your age from 220.

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For example, the maximal heart rate

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for a 28 year old is 192 beats per minute.

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To find your target workout range,

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multiply your maximal heart rate by .60

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and then my .75.

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Thus, the target range
for a 28 year old is

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115 to 144 beats per minute.

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Some machines are equipped
with sensors which detect

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and display your heart rate automatically.

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Please remember to wipe down machines

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and equipment after each use.

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In order to protect the
machines electronics,

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be sure not to spray
directly onto the machine.

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(lively music)

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When using any type of resistance machine

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or free weights.

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There are several principles to remember.

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You'll get better
results using proper form

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rather than heavy weights.

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Be sure to keep all joints
in alignment during exercise,

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start with lightweights

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and work your way up slowly.

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Remember to exhale during the
initial exertion of force,

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never hold your breath.

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Use slow controlled movements
during all phases of the lift.

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Perform each repetition
over three to five seconds.

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Perform one to three sets
of eight to 12 repetitions

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for each exercise,

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then rest for 30 to 90
seconds between sets.

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When muscles do not fatigue
after 12 repetitions,

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it's acceptable to
increase weight slightly

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on that exercise.

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When lifting free weights,

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make sure all weights are
secured on the bars with cuffs,

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and always use a spotter.

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When using resistance machines,

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be sure to read the
instructions before you start.

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Adjust the seat heights
so that all moving joints

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are aligned with the
joints on the machine.

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And be aware of machine pinch points

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where clothing, towels
or skin might get caught.

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For example, between
weights or in the pulleys.

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And that's all there is to it.

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A good fitness program can help
prevent disease and injury,

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make you look and feel better,

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and help you to have a healthy lifestyle.

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We're looking forward to
helping you achieve these goals.

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If you have any questions or
need additional information,

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please contact the fitness office.

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Now, have a good workout.

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(gentle music)