Page 35 - HLIF Manual

STRENGTH, ENDURANCE,

& FLEXIBILITY

LEARNING OBJECTIVES
- There are three main components of physical fitness: flexibility, strength & endurance.
- Strength building exercises should be part of a balanced fitness program at least twice a week to
build healthy muscles.
- Endurance can improve the health of our heart, blood vessels, and lungs. This contributes to our
heart health.
- Flexibility exercises, like stretching, can be done anywhere and make it easier to compete and
prevent injuries.

Exercise is very important to your overall physical and emotional health. Exercising doesn’t always mean
running a lot or lifting weights all day. Playing sports you enjoy is a great way to get your exercise in. Ben-
efits of exercising includes managing your weight, boosting your energy levels, improving your mood,
improving your self-esteem, strengthening your bones, better sleep, and having a stronger heart and
lungs. There are three main types of exercise: strength, endurance and flexibility.

STRENGTH
It’s important for us to keep up with muscular strength. Our bodies can quickly lose strength if we don’t
continue to use them. It is important to continue to keep the muscles strong and moving, ideally with
some resistance. Muscular strength is the amount of force your muscles can exert in one motion, such
as, the ability to lift a heavy box from the floor or to hold a heavy bag of groceries. Muscular endurance
is also important. It is the ability of your muscles or group of muscles to keep moving for long periods
of time. For example, the muscle endurance of your legs allows you to walk a full flight of stairs or more
without difficulty.

Here are some great tips to improve your muscular strength in everyday life:
• Use the stairs instead of the elevator.
• Park your car in the furthest spot and walk to the store.
• Do heel raises while brushing your teeth in the morning and at night.
• Carry the groceries to the car instead of using a cart.
• Do push-ups and sit ups during commercial breaks of your favorite TV show.
• Lift something heavy like jugs of milk in a bicep curl for 2 sets of 10-20 repetitions.

ENDURANCE
To be heart healthy and fit means improving and maintaining the health of your heart, blood vessels,
and lungs. The way this can be measured is through routine tests at a doctor visit. Blood pressure and
heart rate are typical key measures. Normal blood pressure should be 120/80 or lower. If it is higher than
140/90, your heart may be working too hard. Your resting heart rate should be between 50-80 beats per
minute. When you are cardiovascularly fit, your heart muscle is strong and is more efficient in getting
oxygen and blood to all the working muscles of your body.

To be physically fit does not mean you have to go out and run ten miles. It means that you have the
ability to perform your activities for daily living with relative ease. It also means that you can maintain
important areas of your body such as your brain, heart, lungs and muscles. When you move your body,
you are benefiting not only the physical aspects, but also the mental aspects, of your health.

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