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More about fitness
- Tips to keep you fit
- Stretching and warming up
- Exercise with a friend!
- Activity guidelines for good health
- Fun Fitness Activities in Iowa City
BMI Calculator
Find out your ideal height / weight ratio.
Consult a professional
Always check with a health care professional before beginning a new exercise program. Health Iowa has a fitness specialist to assist you in meeting your goals.
- Call 319.335.8394 for more info
Fitness Facts
Check out a ton of interesting and helpful fitness topics through the American Council on Exercise (ACE) Fit Facts Series.
Fitness
New in Fitness: ACSM and AHA Refine Physical Activity Guidelines
For healthy adults to maintain health and reduce the risk of chronic
disease, the new guidelines recommend:
- Do moderately intense cardio 30 minutes a day, five days a week OR
- Do vigorously intense cardio 20 minutes a day, 3 days a week
AND - Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.
- Click here to read the full announcement
- Remember, Health Iowa has a fitness specialist who can help you meet your physical activity goals! Call 335-8394 for an appointment.
Designing an Aerobic Exercise Program
There is certainly no shortage of information out there on fitness...even Oprah has a book! However, sorting through all the hype for the truth is a tough task. Some basic tips to get started:
- Avoid plans which suggest severe calorie restriction.
- Look for programs which encourage you to set your own personal goals rather than adopt a "one size fits all" approach.
Muscle Up!
High-intensity activities that involve short energy bursts or are difficult to maintain are considered anaerobic. Examples are weight training and sprints. This type of exercise is important but should be combined with cardiovascular aerobic training to obtain optimal results. Also, remember to give your muscles time to recover from such activities as lifting--use an every-other-day rotation to allow for muscle mending!
General Cardiovascular Benefits
Activities such as biking, running, walking, and rowing are considered aerobic exercise. Aerobic activity maintained at 70-85% of maximum heart rate for at least 20 minutes benefits the cardiovascular system. To obtain this benefit, exercise aerobically at least three times per week for 20+ minutes.
Simple Exercises
- Push-ups: Excellent exercise for the upper body. Make sure the back is kept straight and rigid. Modified push-ups are performed on the knees.
- Dips: Exercise for the shoulder and triceps. Beginners start with floor exercises and progress to parallel bars.
- Squats: Works the front and back of thighs as well as buttocks. Participants must make sure that the back remains straight and the knees do not bend in front of the toes.
- Wall Sit: Similar to squats only the wall is used as a support. Again, protect the knees by planting the feet away from the wall.
- Lunges: Exercise for the lower body. Protect knees and keep upper body erect.
- Toe Raises: Exercise to strengthen the calves.
Written by: Amy Fletcher, M.S., ACSM-certified
Fitness Specialist, Health Iowa/Student Health Service
Reviewed by: Sarah Hansen, MA, CHES (Certified
Health Education Specialist), Health Iowa Coordinator
Page updated: 3/27/08
