Benefits of Regular Exercise:

These are some of the good things that can happen with increased exercise!

- More energy and ability to concentrate - Less stress and depression

- Improve your appearance - Increased muscle tone and reduced body fat %

- Stronger heart - Lower chance for heart disease and cancer

- Improved physical performance - Increase strength and endurance

- Less chance of getting sick - Less chance of developing diabetes

- Feel better! - Better chance to live longer!

Components Of Fitness:

Flexibility - How far you can s – t – r – e – t – c – h.

(Example = Sit & Reach, Shoulder Stretch)

Muscular Strength - The ability of your muscles to push or pull one time.

(Example = Trunk lift)

Muscular Endurance - The ability of your muscles to keep on pushing and/or pulling.

(Examples = Push-ups, Curl-ups)

Cardiovascular Endurance - The ability of the heart and lungs to get oxygen to exercising muscles.

(Example = Mile run, Pacer)

Body Composition - How much of your body weight is fat and how much of your body weight is muscle?

(Examples = BMI (Body Mass Index), Body Fat %)

Running Tips & Hints:

Before Running:

- Get proper hydration and nutrition throughout the day

- Wear proper running shoes and comfortable clothing (for safety & performance)

- Make sure your shoes are tied tightly before running!

- Always warm up your body properly before running fast/hard

- Be prepared to adjust for different temperatures & different weather

Running Etiquette:

- Always run in a counter clockwise direction on the track (unless instructed differently)

- Faster runners should start in the front – slower runners should start in the back

- Runners always have the right of way

- Slow runners and walkers stay to the outside of the track (leave the inside open for the runners)

- Always pay attention and be aware of other runners around you

Running Strategies:

- Breath in through your nose and out through your mouth

- Use a smooth consistent stride (landing from heel to toe)

- Try to run light (no heavy feet)

- Don’t go too fast too soon – learn to pace yourself and even try to finish faster than you started

- Run at your pace (not with someone too fast or too slow for you)

- Push yourself to improve but also be smart and listen to your body

- If you are breathing too hard try taking smaller steps or slowing down your pace instead of walking

After Running:

- Cool down by walking or light jogging

- DO NOT sit down or lie down right after running

- Get proper hydration and nutrition into your body after exercising

- After you are cooled down take time to properly stretch the muscles you worked (legs)

- Move around, exercise and/or stretch the days after running (especially after a hard workout)

- Soreness 1-2 days after a tough run or workout is normal