Get Fit Don’t Quit

[ PDF Version ]

Jeff Anderson Health and Fitness Center would like to give one lucky woman the opportunity to “Get Fit” along with Tyrone “Honey Bun” White! All interested ladies should send a letter describing why you should be chosen for this extreme challenge. Be creative! Be sure to include all your contact information. Mail submissions to fitness@jarmc.org or:

Jeff Anderson Health and Fitness Center
Attention: Get Fit Don’t Quit
2000 15 th Street
Meridian, MS. 39301

All entries should be received by Wednesday, November 23 and will be reviewed with Jeff Anderson Health and Fitness Center and WTOK staff. A winner will be announced on WTOK TV’s Good Morning Meridian in December. For more information call (601) 553-6894.

GET FIT DON’T QUIT!!!!!!!!!

 

Fitness is more than just exercising, weight control and diet. This section will help you get started by describing the basic steps to fitness.

Getting Started:

Consult your physician

How often should you work out?

To get fit - Exercise 4 – 6 days each week

How hard should you work out?

  • You should work hard enough to increase your heart rate. Do not work so hard you can’t breath or you feel sick.
  • Three ways to find out how hard you are working:
    1. Talk Test – If you are too short of breath to talk to someone you are working to hard.
    2. Rate how hard you are working on a scale of 0 to 10: 0 meaning no work and 10 meaning you are working as hard as you can. The right level is 3 to 4 (medium to somewhat hard).
    3. Target Heart Rate: This is the hardest way to find your work level.
      Use target heart rate only when your doctor tells you to. For details call Jeff Anderson Health and Fitness Center (601) 553-6622

How long should you work out?

  • Begin with 5 to 10 minutes
  • Work up to at least 20 minutes
  • Goal: 20 minutes each session
  • Ideal: 30 to 60 minutes each session

What kind of exercise should you do?

  • Aerobic: These are exercises that get your heart pumping. Examples of Aerobic exercises; walking, rowing, biking, jogging, cycle classes,kick boxing and step classes, etc.
  • Strength training: This exercise builds muscle. It includes working on weight machines, dumbbells, bands, pilates, etc.

Warm – ups

Warming up gets your body read to work out.

  • 5 minutes of slow movement
  • Walking, biking

Stretching

Stretching gets more blood flowing to your muscles. It also helps keep you from getting hurt.

  • Stretch all parts of your body.
  • Stretch to where you just begin to feel a pull.
  • Hold the stretch for 10 to 30 seconds
  • Do not bounce
  • Do not hold your breath

Aerobic

Aerobic exercise gets your heart beating faster. It makes the heart muscle stronger.

  • Choose a work-out you enjoy.
  • Work up to 20 minutes without a break (30 – 60 minutes is ideal.)
  • Try walking, biking, jogging, a group exercise class

Strength Training

Strength training makes you stronger.

  • 2 to 3 times a week
  • Total body, 8 to 10 exercises
  • 1 to 3 sets of each exercise
  • 8 to 12 times lifting the weight (each exercise)
  • Your muscles should feel tired by the last lift.
  • Rest 24 to 48 hours between sessions.

Cool-downs

Cooling down helps your body return to a resting state.

  • 5 minutes of slow movement
  • Repeat the stretching from your warm-up

Talk to an expert in the field before starting a program. The staff of Jeff Anderson Health and Fitness Center can teach you the proper way to workout.

References: ACSM’s Guidelines for Exercise Testing and Prescription, Sixth Edition

Jeff Anderson Health and Fitness Center

Location:
Lower Level – Parking Complex
2000 15th Street Meridian, MS 39301
Phone: 601-553-6622
Fax: 601-553-6494

Hours:
Monday-Thursday – 5AM - 9PM
Friday – 5AM - 8PM
Saturday – 8AM - 5PM