Key Fitness Principles
- Get Moving – Most adults need 30 minutes of moderate physical activity each day to stay healthy. Children and teenagers need 30-60 minutes to maintain a healthy weight. For weight loss goals, adults need 60-90 minutes of moderate to intense physical activity on most, if not all, days.
- Exercise Building Blocks – Just like well-rounded meals, your exercise program should include a variety of exercises that promote endurance, strength, flexibility, and balance.
- Endurance: Strengthen your cardiovascular system by doing exercises that increase your heart rate over a period of time. These exercises include hiking, dancing, swimming, cycling, brisk walking and running. Aim for 30 minutes of endurance training 3-5 days a week.
- Strength: Strength activities build muscles and makes bones stronger. Use free weights, weight machines or resistance bands to strengthen each muscle groups 2-3 times a week. Also, martial arts and Pilates are a great group strength activity.
- Flexibility: Stretching is an important part of any exercise plan. A normal stretching regiment prevents injuries and increase range of motion. It should be done before and after any endurance and strength activity.
- Balance: Balance activities, including tai chi and yoga, promote better posture as well as preventing falls. Exercises that focus on balance should be worked into your daily exercise plan.
- Get a Workout Buddy – Find someone who has similar workout interests and schedules to make workout dates at the park, the gym or class. Knowing that you have to meet someone for your workout will make staying with your exercise program much easier.
- Have patients – We all know Rome wasn’t built over night … so you probably won’t lose those 10 pounds in a week of diet and exercise. Remember a single pound of fat contains 3,500 calories, so you have to burn or reduce your intake of calories to lose the weight. Set a healthy goal of 2 pounds a week and stick with your exercise and nutrition program, soon enough you’ll be at your 10 pounds goal.
- Work-reation – Dragging through the workday? Having a hard time fitting in exercise during the workweek? Schedule a quick exercise break … take a quick walk on your coffee or lunch breaks. Take the stairs instead of the elevator or get off the elevator a few floors early. Do a few light stretches in your chair or on the floor of your workspace. Take the long way to the water cooler or copy machine. These 5-15 minute exercise breaks increase energy, decreases stress, and breaks up the normal workday.
- Stay Heat Smart – Living in the desert brings challenges to outdoor exercise activities. Plan times when the heat isn’t at its peak, early-morning or early evening are preferable. Drink plenty of water, least 12 (8 oz) cups per day when exercising in the heat. Stop exercising if you feel faint, dizzy, and/or nauseous. Exercising in extreme heat makes you more susceptible to heat stoke.
Department of Leisure Services
749 Veterans Memorial Drive
Las Vegas, NV 89101 (Map)
Phone: (702) 229-1222
Fax: (702) 678-5858