Exercise & Physical Activity

  1. What does God’s Word say about exercise and wellness?
    1. “Do you know your body is a temple of the Holy Spirit who lives in you and was given to you by God.  You do not belong to yourself for God bought you at a high price.  So honor God with your body.” I Corinthians 6:19-20
    2. “So I run straight to the goal with purpose in every step.  I am not a boxer who misses his punches.  I discipline my body like an athlete, training it to do what is should….”   I Corinthians 9:26 & 27 a
    3. “For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.”  1 Timothy 4:8 NIV
  2. Quotes:
    1. Exercise is nature’s self-appointed health optimizer.  It is the handicapper for our less than perfect lifestyle choices.
    2. “If you could rank all the proven methods known to retard the aging process and enrich our health, exercise would be at the top of the list.”
    3. The World Says...
      1. Just do it.”  Nike Commercial
    4. God’s Word says...
      1. Just let Christ do it thru you.”  Word of God
  3. Facts About exercise
    1. Regular Exercisers Who Smoke Cigarettes Have Fewer Health Risks Than Sedentary Individuals Who Do Not Smoke
    2. 66% Of American Adults Do Not Get The Recommended Amount Of Physical Activity
    3. 42% Of The Adults In This Country Are Completely Sedentary 35% Of Children Are Physically Inactive
    4. One-half Hour Of Moderate Physical Activity Every Other Day Has Been Shown To Lower Your Risks Of Heart Disease By As Much As 75%
    5. Research Shows A Vigorous Workout Lasting Around 30 Minutes Can Increase Your Body’s Metabolism For Up To 8 Hours
  4. Physical Activity facts:
    1. There Are 630 Muscles And 206 Bones In The Adult Human Body, With Locomotion Being Their Primary Function
    2. Regular Exercisers Have Higher Levels Of An Enzyme Lipoprotein-lipase (One Of The Best Fat Burning Enzyme)
    3. A Person Who Exercises Regularly Will Burn Anywhere From 2 To 3 Times More Calories During Rest Than A Sedentary Individual
    4. Stages 3 & 4 Sleep Last Several Minutes Longer On The First & Second Night After A Vigorous Workout Than On The Nights Following Inactivity
  5. Which is better for fat loss?
    1. A 14-week Study Found That Diet Alone Did Not Reduce Abdominal Fat.  Only Exercise Alone Or Exercise Plus Dieting Reduced Abdominal Fat.
    2. Bottom Line – If You Want To Reduce Your Waistline, Embrace Exercise First, Then Slowly Reduce The Calories You Consume.
  6. Hormonally, physical activity...
    1. Improves Insulin Sensitivity
    2. Increases Human Growth Hormone
    3. Increases Brain Serotonin
    4. Minimizes Cortisol
  7. The Three (3) Types of intentional exercise
    1. Moving (Cardio Training)
    2. Lifting (Functional Training)
    3. Stretching
  8. Intentional Movement activities or “Cardio” Exercise
    1. Walking
    2. Running
    3. Swimming
    4. Biking
    5. Hiking
    6. Jumping Rope
    7. Group Exercise Classes
    8. Walking Up & Down Stairs
    9. Enhancing Your Intentional Movement activity
      1. Anaerobic or Interval training is a type of physical training that involves bursts of high-Intensity work interspersed with periods of low-intensity work.  The high-Intensity periods are typically at or close to near-maximum exertion, while the recovery periods may involve either complete rest or activity of lower
        1. Interval Training ratios
          1. 3:1 (Rest To Work)
          2. 2:1 (Rest To Work)
          3. 1:1 ( Rest To Work)
        2. Sample Interval Training workout
          1. Warm-up 2 to 5 minutes
          2. Walk 2 min Easy Pace
          3. Brisk Walk or Jog or Sprint 30 sec
          4. Walk 2 min Easy Pace
          5. Brisk Walk or Jog or Sprint 30 sec
          6. Repeat 2 to 6 times
          7. Cool-down walk for 2 to 5 min
  9. Intentional lifting exercises
    1. Functional Training
    2. Weight Training (Isotonic)
    3. Circuit Training
    4. Resistance Bands
    5. Isometrics
    6. Calisthenics (Gorilla Exercises)
    7. Body Weight Exercises
    8. Picking Up Your Children
  10. Intentional stretching exercises
    1. Static Stretching
    2. Functional Stretching
    3. PNF Stretching
      1. Proprio-Neuro-Facilitation
    4. Pilates
    5. Yoga – Type Poses
  11. Exercise Question & Answer 
    1. What Is The Best Time To Exercise?
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    2. How Long Should A Workout Be?
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    3. How Many Days Should I Exercise?
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    4. What Is The Best Exercise?
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    5. For Overall Health?
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    6. For Fat Loss?
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    7. For Anti Aging?
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    8. How Do I Stay Motivated?
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    9. Should I Eat Before I Workout?
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    10. What Should I Eat After My Workout?
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    11. Is Exercising After Dinner Okay?
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    12. How Many Reps And Sets For Weight Training?
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    13. How Long Should I Rest Between Sets?
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    14. What To Do If You “Hate” Exercise?
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    15. Other Q & A…
  12. Creating Your personal exercise program
    1. Work With A Professional
    2. Start With An Assessment
      1. Medical
      2. Fitness
      3. Health Risk Appraisal
    3. Do You Have Any Limitations?
    4. What Are Your Exercise Preferences?
    5. What Are Your Goals?
    6. Get An Accountability Partner
  13. Consistently Maintaining Your exercise program
    1. Vary Your Exercise Routine
    2. Keep It Interesting
    3. Built Your Routine Into Your Life
    4. Avoid Overtraining
      1. Signs of overtraining
    5. Journal Your Progress
    6. Measure Your Progress
    7. Set & Work Thru Goals
    8. Develop The Habit
  14. Functional training
    1. Functional Movements Are Movements Based On Real-World Situational Biomechanics.  They Usually Involve Multi-planar, Multi-Joint Movements Which Place Demands On The Body’s Core Musculature & Innervation.”
    2. Sample Functional training routine
      1. Warm-up 2 To 5 Minutes 
        1. Warm-up With Jump Rope, Jumping Jacks, Run In Place, etc...
      2. Medicine Ball Clean & Press – 6 to 12 Reps Or 30 Sec
      3. Medicine Ball Lateral Chops – 6 to 12 Reps Or 30 Sec.
      4. Medicine Ball Forward Lunge – 6 to 12 Reps Or 30 Sec.
      5. Repeat All 3 Exercises For Up To 6 – 20 Minutes
  15. Creating Your Personalized Exercise Routine
    1. Incorporate 
      1. Stretching
      2. Movement
      3. Lifting
    2. Workout Four (4) to Six (6) Days Per Week
    3. Involve F.I.T. Formula
      1. Frequency
      2. Intensity
      3. Time (Length of Workout)
    4. Sample Workout Schedule
      1. Monday – Wednesday – Friday
        1. Circuit Weight Training – Total Body
          1. 20-45 minutes
        2. Stretch After Weight Training
      2. Tuesday – Thursday – Saturday 
        1. Walk or Run 10 to 30 Minutes
      3. Sunday - Rest
    5. Action Plan: Creating Your Exercise Routine
      1. Set Days
      2. Set Times
      3. Determine Exercises
      4. Plan Intensity
      5. Determine Length of Workout
      6. Location
      7. Accountability
      8. Measure Progress
      9. Record Event
      10. Change Plan Every 4 to 6 Weeks
  16. God’s Word:
    1. For in Him, we live and move and have our being.” Act 17:28b