Exercise: Why, What, Where, When, How & How much???

1. EXERCISE
Why, Where, What, When & How?
Pradnya Pisolkar
Fitness Expert
Director (BFIT & Tejas Fitness Centres, PCMC)
LIMIT Your Risk Initiative

2. Current Scenario…
• Fast Life
• Physical & Psychological Stress
• Technology induced inactivity
• Early occurrence of lifestyle diseases

3. Current Scenario

4. Exercise: Why?

5. Exercise: Why?
• Increases endurance & strength
• Increases flexibility
• Increases energy levels
• Helps weight management
• Stress buster
• Improves sleep!!
• Stabilizes BP, blood sugar
• Strengthens heart
• Improves blood cholesterol
• Improves quality of life

6. Exercise: What?
1. Cardiovascular Exercises
Improve the body’s ability to take in and use
oxygen to produce energy.
Aerobic activities make you breathe hard &
they increase your heart rate.
Examples:
- Jogging
- Walking
- Swimming
- Bicycling

7. Exercise: What?
2. Weight Training
Improve the strength and endurance of
your muscles.
Benefits:
Improve performance & body composition
Injury prevention
Improves self image
Examples:
- Weight Lifting
- Push-Ups, Pull Ups

8. Exercise: What?

9. Exercise: What?
3. Stretching
Improve the ability to bend joints and stretch
muscles through a full range of motion.
Examples:
- Yoga
- Suryanamaskara
- Warm-up & Cool-down Stretches

10. Stretching Exercises

11. Exercise: What?
4.1 Mental Fitness

12. Exercise: What?
4.2 Mental Fitness
1) BRAIN EXERCISES
Increase the power to-
Receive, Retain, Reproduce
2) Increase AWARENESS about
Body, Thoughts, Emotions

13. Be Cool!
• Don’t React.
• Improve Relationships.
• Avoid gossips & labeling.
• Be with yourself at least ½ hour daily.

14. Exercise: Where?
1. Open Air
2. Fitness Centers
3. Office
4. Home
Anywhere! You just need-
MOTIVATION!!!

15. Exercise: When?

16. Exercise: When?
•Body is capable of exercising at any hour
•Early morning- More Regularity
•Evening- More Flexibility
•The best time to exercise is-
when it works for you.

17. Exercise: How & How Much?

18. Exercise: How?
• Consult your doctor & trainer
• Wear comfortable clothing & shoes
• Always warm-up & cool-down before and
after your workout
• Drink extra water
• Pay attention to any discomfort you
may feel during exercise

19. Exercise: How Much?
The “FITT” Principle
• FREQUENCY (days per week)
• INTENSITY (how hard)
• TYPE of Activity
• Time (how long to go)

20. Exercise: How Much?

21. The training must be-
1. Goal oriented
2. Progressive
3. Keep an exercise diary

22. When Not To Exercise
• Body temperature >101.0 degrees
• Newly diagnosed/ untreated illness
• Pain
• Blood Pressure >180/100
• Unstable sugar levels

23. Exercise Myths
• Lifting weights will make women 'BULKY'
• You can choose where you lose weight
(spot reduction)
• No pain, no gain.
• To have a good work-
out, you need to sweat
• Exercise will transform fat into muscles

24. Queries?

26. Thank You!
Your Feedback is valuable!