Stress Management
The educational goal of this session is to teach stress management techniques. This will be done by simulating the physical symptoms of stress (high blood pressure and increase heart rate) which mimic the physical symptoms of exercise. You will complete high intensity workouts and then you can do a stress management techniques to reduce blood pressure and heart rate.
· Exercise mimics the physical symptoms of stress
· Exercise increases your heart rate and blood pressure naturally, however it is a more of a controlled stress
· Those who exercise are more adapt to deal with the physical symptoms of mental stress.
· The body is better trained to decrease heart rate and blood pressure when experiencing physical stress
· We are going to use physical activity to simulate physical stress and teach you stretching and breathing techniques to decrease the physical symptoms of stress
· So when you feeling stressed at work or school you can use these techniques to decrease your heart rate and blood pressure
Exercise Plan
WARM UP
- Wide arm circles for 30 seconds both forwards and backwards
- Criss cross arms for 30 seconds
- Jog in place for 1 minute
EXERCISE (HIIT)
1. Butt Kicks 20 seconds n/a
2. Abdominal Crunch 20 seconds n/a
3. Wall Sits 20 seconds n/a
4. Jump Rope 20 seconds Without Jumping
5. Ice skater with a row 20 seconds n/a
6. Wide Squats 20 seconds n/a
7. Calf Raises 20 seconds n/a
8. Cross country Ski 20 seconds n/a
9. Supermans 20 seconds n/a
10. Planks 20 seconds n/a
- 45 seconds of rest between circuits
- After 3 circuits, walk in place for 1 minute
- Then continue to complete them for a total of 5-7 circuits.
COOL DOWN
- Wide arm circles for 30 seconds both forwards and backwards
- Criss cross arms for 30 seconds
- Jog in place for 1 minute
- Walk 3 laps around the track then stretch
Stress Management Technique: Breathing Script (5-7 minutes)
1. Sit up tall and close your eyes, take notice of your breath, feel it moving into and out of your body, breath slowly in and out through the nose.
2. Place your hands on your stomach just below the navel and breath into your breath
3. Feel your stomach move out with each inhale and move in with each exhale, take 5 full breaths
4. Now place our hands on the sides of your rib cage with your thumbs pointing up towards your armpits and your fingers point in towards each other on the front of the body, breath fully and feel your rib cage and sides of your body expand on each inhale and contract with each exhale—visualize your fingers moving farther apart on the inhale and closer together on the exhale, take 5 full breaths
5. Now place your hands under you collar bones, breath fully into your chest as you feel it rise and fall with each inhale and each exhale, take 5 full breaths
6. Keep one hand on your chest and place the other hand back on your stomach, take full, deeps breaths feeling yourself fill up from your stomach to your chest on the inhale and then exhale fully. Feel the hand on your stomach rise first and more fully than the hand on your chest (Have the participants do this for 30 seconds to 1 minute)
7. Now just let your natural breathing return (wait 10 seconds or so) and slowly open your eyes again
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According to the Physical Activity Guidelines for Americans, you should get 150 minutes of moderate to vigorous physical activity every week, with 2 days of strength training per week, for general health benefits. For greater health benefits and weight loss, you should get 300 minutes of moderate physical activity. This lesson describes the different types of physical activity and gives you three examples of moderate intensity, vigorous intensity, and strength training. Enjoy!
This month's challenge on Greatist.com is a push-up challenge. Even if you've never done a push-up, you can easily work your way up to one! Each day is a different type of push-up, working different parts of your arms and core. Push-Up Challenge HERE If you are like most people and don't like push-ups, try a different challenge! I've included a calendar below that challenges you to do the different exercises each day. Print out the calendar, tape it up at work, and try to do them everyday! You'll be surprised how good you feel. Good luck!
There are two main intensities of exercise: moderate and vigorous intensity. If you can talk but cannot sing while exercising, you are doing moderate intensity exercise. If you are more out of breath and your heart is racing, it's likely you're doing vigorous intensity exercise. It's important to do both and know how both feel! Do these groups of exercises and tell me which one you think is the most intense! Good luck!
MODERATE INTENSITY (each for 1 minute) o Marching 30 seconds, then march forward and back o Standing bicycle crunches o Side stepping (30) then 2 side steps (30) o Leg out to the side while crunch to the side o High knees o Row+ lateral steps (slight ice skaters with row) o Step out and touch toe (feet together, lunge to side, touch toe, bring feet back together) o Kick leg up and try to touch toe o March in place 30 seconds, then march 4 steps forward, and for steps back Vigorous Exercise (Each exercise for a minute) o Jogging o Jumping Jacks (clap out in front) o Jumping Rope o Arms up, twist at hips o High knees- pause (1,2,pause on 3rd) BREAK o Butt kicks o Jumping Jacks o Power skips o Jump side to side o High knees- pause (1,2,pause on 3rd) This week I want you to take your cardio workout a step higher. If you have been running on the treadmill at 6 mph, I want you to go to 6.5 or 7. If your resistance is 5 on the bike or the elliptical, I want you to go to one level higher! Increase your weight by 2-5 pounds on your machine or on a dumbbell. You won't get better staying at the same level. Believe you can do it- I do! Good luck! For those people who have a short attention span when it comes to working out, circuit training is perfect! It allows you to change your activity every 30-60 seconds, keeps you engaged, and gives you a full body workout. If you find that it's too easy, add 20 more seconds onto the time. Good luck!
Walk or jog for 5 minutes. Round 1: - 30 seconds of lunges, alternating on each side - 30 seconds of jumping jacks - 30 seconds of a plank - 15 squats - 30 seconds of high knees - 20 crunches - 20 bicycles - 30 seconds of butt kicks - 15 arm circles forwards and backwards - 15 calf raises - 30 seconds of jump roping in place WATER BREAK Round 2 - 40 seconds of lunges, alternating on each side - 40 seconds of jumping jacks - 40 seconds of a plank - 20 squats - 40 seconds of high knees - 25 crunches - 25 bicycles - 40 seconds of butt kicks - 20 arm circles forwards and backwards - 20 calf raises - 40 seconds of jump roping in place WATER BREAK - 30 seconds of lunges, alternating on each side - 30 seconds of jumping jacks - 30 seconds of a plank - 15 squats - 30 seconds of high knees - 20 crunches - 20 bicycles - 30 seconds of butt kicks - 15 arm circles forwards and backwards - 15 calf raises - 30 seconds of jump roping in place Walk for 5 minutes to cool down. Hydrate and then stretch it out! If you need help with ideas for stretches, click on the link below! http://www.mayoclinic.org/healthy-living/fitness/multimedia/stretching/sls-20076840?s=1 Thank you all for joining Choose to Lose Online or staying with us through our pilot phase. The summer months will have less workouts posted, but we will still post a recipe and article every week! This month I challenge you to buy an exercise video or visit one of the links below and try something that's out of your normal routine. You won't know if you like something until you try it right? It doesn't have to be an expensive DVD; Walmart has tons of them! We want to help you on your path, but you also have to help yourself too! So check out something new and enjoy the weather before it gets too hot!
https://www.youtube.com/watch?v=UdQLw9jPuu4 https://www.youtube.com/watch?v=bSZj19AUU5I https://www.youtube.com/watch?v=NOS_ba5t58w https://www.youtube.com/watch?v=52uvwCi03yE Protein Lesson
Warm-up as a group: (1 min each) high knees, hop scotch, grape vines, jumping jacks, skiers Station 1: Upper Body (20 mins)-need bands (repeat 2x) · Chest press (12) · Lateral raises (12) · Triceps extensions (12 each arm) · Bicep curls (12) (do twice) 1 min each: side shuffle, grape vines and jumping jacks · Indian crunches (1 min) · Scissor abs (24) · Heal touches (24) · Russian twists (24) (do once) 1 min each: butt kicks, skiers and hop scotch Station 2: Lower Body (20 mins) (repeat 2x) · Sumo squats with pulse (1 min) · Lunges (24) · Elbow plank with donkey kick (12 each leg) · Scissor kicks (12 each leg) ( do twice) 1 min each: side shuffle, grape vines and jumping jacks · Squat jumps (12) · Bridge lift (12 each leg) · Narrow squat with back kick (12 each leg) · Swimmers (24) (do once) 1 min each: butt kicks, skiers and hop scotch Cool down Stretch How many of you watch TV before going to bed? If you're not a TV watcher, what about reading in bed? If you do either of these, or anything else on a long list of bad nighttime habits, then you are practicing poor sleep hygiene. Many people have poor sleep hygiene without even realizing it! By improving your sleep environment and participating in regular exercise, you can improve the quality of your sleep, making you feel more rested in the morning. Here is a workout with information on how to create a healthy sleep environment and get the exercise you need!
Social Support is extremely important when making lifestyle changes, especially from those closest to you. Not only being supported by your loved ones, but also having someone to exercise with is very important for someone so grab a buddy and do this workout!
Repeat this circuit 2x total. This should take you around 45 minutes. Include a 5 minute warm-up!
Cardio Suicides -Jogging -grape vines -skipping -butt kicks Core Swimmer (24) Indian crunches (12) Heal touches (24) Seated trunk twist (24) Scissor abs (24) Cardio Side shuffles (1 min) Front and back jog (1 min) Jumping jacks (1 min) Upper body Superman’s (1 minute) Arm circles (1 minute) Cardio High knees (1 min) Skiers (1 min) Jumping jacks (1 min) Lower body Sumo squat with pulse (1 min) Single leg bridge lift (12 each leg) Lunge (24, switching legs) Elbow plank with donkey kick (12 each leg) Basic squat with side leg lift (12 each leg) 3-5 minute cool down Stretch Exercise has a variety of both immediate and long term effects on the body, as long as you continuously participate in physical activity. Below is the timeline of how exercise effects the body during, 1 hour, 1 day, 1 week, 1 month, and 1 year. For the workout, complete the circuit then do another activity for 10-15 minutes like playing frisbee, running, or just going for a walk outside!
Hydrating before, during and after your workout is crucial to your health and performance. Learn more about the importance of hydration here. Watch this slideshow to see which foods contain the most water! Watermelon is 91% water so pretend it's summer and make this yummy watermelon and cucumber salad.
Workout Begin with cardio to warm-up your muscles. Then complete the sequence 2 times total. This should take you about 50 minutes from start to finish. Remember to stretch at the end. If you are unsure of what some of the moves are you can find them here. Cardio (4 minutes) -Jogging in place (1 min) -grape vines (1 min) -skipping (1 min) -butt kicks (1 min) Core Swimmer (12) Indian crunches (12) v-sits (12) Reverse crunch (12) Seated trunk twist (12) Scissor abs (12) Cardio (4 minutes) -Jogging in place (1 min) -grape vines (1 min) -skipping (1 min) -butt kicks (1 min) Upper Body Superman’s (1 minute) Push-up walks (30 seconds) Cardio (4 minutes) -Jogging in place (1 min) -grape vines (1 min) -skipping (1 min) -butt kicks (1 min) Lower Body Sumo squat with pulse (1 min) Single leg bridge lift (12 each leg) Lunge (24, switching legs) Elbow plank with donkey kick (12 each leg) Basic squat with side leg lift (12 each leg) Cool down Stretch I'm sure everyone has heard this term before, especially if you work around students or at the gym. That's not a healthy lifestyle though, is it? Here we support working towards a healthy lifestyle ALL of the time! Here is a workout to help you towards that goal!
Cardio Workout
Please complete this 10 minute cardio warm-up and then take a break and get a drink of water. For the next part you will need to have some more space to move around. Complete each each activity for 2 minutes, taking a break in between each one: -Butt kicks (2 mins) -Skips (2 mins) -side shuffle (2 mins) -grape vines (2 mins) -jog in place (2 mins) Complete each combined activity for 2 minutes total, taking a break in between each one: -Lateral shuffle (1 min) & Lunges (1 min) -Jumping jacks (1 min) & Calf raises (1 min) -Cross country skiers (1 min) & Sumo squats w/ pulse last 15 seconds (1 min) -High knees (1 min) & Indian crunches (1 min) -Butt-kicks (1 min) & Side crunches (30 secs each side) -Jogging in place (1 min) & Superman's (1 min) -Jumping rope (1 min) & Planks (1 min) -Jumping jacks (1 min) & arm circles (1 min) Cool Down- Walk 2 minutes Stretch Try to do this work out as fast as you can. Begin the workout with a 5-minute warm-up (running or walking). Take a one minute break in between each set and march. At the end of the first round, take a 5 minute walk or run. Repeat the circuit. Take a 5 minute cool down and stretch. The circuit should take you around 50 minutes.
-Lateral shuffle (1 min) & Lunges (1 min) -Jumping jacks (1 min) & Calf raises (1 min) -Cross country skiers (1 min) & Sumo squats w/ pulse last 15 seconds (1 min) -High knees (1 min) & Indian crunches (1 min) -Butt-kicks (1 min) & Side crunches (30 secs each side) -Jogging in place (1 min) & Superman's (1 min) -Jumping rope (1 min) & Planks (1 min) -Jumping jacks (1 min) & arm circles (1 min)
Today's lesson focuses on injury prevention and facts relating to exercise. There are two parts to the lesson. The first part is a Fact or Fiction game aimed at increasing your knowledge on broad physical activity topics. The second part is a circuit workout aimed at focusing on form and increasing your heart rate. Good luck!
Station 1: (tubing and mats needed) 1. Jumping Jacks 2. Squats 3. Bicep Curls 4. Shoulder/overhead press 5. Planks (forward) Station 2: (a few mats needed) 1. Jog/High Knees in Place 2. Push Ups 3. Crunches 4. Mountain Climbers 5. Sumo Squat Station 3: (a few mats needed) 1. Side shuffles cone to cone 2. Alternating Lunges (add jump for advanced) 3. Bicycle Abs 4. Side to Side jumps 5. Plank (Right side) Station 4: (tubing and mats needed) 1. Butt Kicks 2. Bent over Back Rows 3. Overhead Triceps Extension 5. Plank (Left side) |
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