FIT FAQS and Total Body Exercises

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1. How do I get healthy when I have not ever worked out?
2. Where can I find a Personal Trainer?
3. Why does it matter if my body fat and BMI are out of the normal range for my height?
4. Who can assist me with my nutrition and what to eat?
5. What are the best national certifications in fitness?
6. When are the best times to train?

Leg Exercises -
1. Barbell Squat
2. Bodyweight Squat
3. Leg Press
4. Leg Curl

Chest Exercises -

1. Bench Press
2. Incline Bench Press
3. Dumbbell Press
4. Dumbbell Fly
5. Push up

Back Exercises -

1. Deadlift
2. Bridging
3. One arm Row
4. Lat Pull Down

Ab Exercises -

1. Crunch
2. Wheel Crunch
3. Low leg lift

Arm Exercises -

1. Barbell Bicep Curl
2. Hammer Curl
3. Triceps Extension
4. Dip.

Lifting Weights Safely

1. The weights, a barbell or dumbbell, should be resting on the floor in front of you
   
2. Stand in front of the weights
   
3. Place your feet hip distance apart pointing forward
   
4. Squat down by bending your legs at the knee and sticking your bun backwards as though going to sit down,
   
5. Your knees should not move forward. A little movement is allowed, but you shouldn’t bring them past your toes.
   
6. In order to stay on balance you will need to lean forward
7. Bend at the hips and keep your back straight.
   
8. Keep your head focused straight ahead.
   
9. Grasp the weights or bar firmly with both hands
   
10. Stand up slowly keeping the back straight and straighten your legs
    
11. The bar or weights should now be at your thighs
    

Bringing the bar up to the chest

For some exercises you may have to bring the bar up to the chest or over your head.

1. Start with the bar at thigh level having followed the directions above
   
2. Pull the bar up to your collarbone keeping it as close as possible. This is similar to an upright row. Your elbows will be pointing outwards or upwards.
   
3. Split your stance by placing one leg behind and the other, feet still hip distance apart.
   
4. At this point flip you elbows directly underneath the bar
5. Press upwards above your head.
   
6. Do not lock out your arms
   
7. Slowly lower the bar behind your head and rest it on the flesh just beneath your neck, running across your shoulders.
   

Correctly Lowering the Bar

Simply reverse the above procedures,  maintain proper flat back posture throughout.

Fit Facts and Tips for Specific Populations*

General:

• Regular physical activity reduces the risk of many adverse health outcomes.
• Some physical activity is better than none.
• For most health outcomes, additional benefits occur as the amount of physical activity increases through higher intensity, greater frequency, and/or longer duration.
• Most health benefits occur with at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity physical activity, such as brisk walking. Additional benefits occur with more physical activity.
• Both aerobic (endurance) and muscle-strengthening (resistance) physical activity are beneficial.
• Health benefits occur for children and adolescents, young and middle-aged adults, older adults, and those in every studied racial and ethnic group.
• The health benefits of physical activity occur for people with disabilities.
• The benefits of physical activity far outweigh the possibility of adverse outcomes.

Children and Adolescents:

• Children and adolescents should do 60 minutes or more of physical activity per day.
• Aerobic: Most of the 60 or more minutes per day should be either moderate-or vigorous-intensity aerobic physical activity, and should include vigorous-intensity physical activity at least three days per week.
• Muscle-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days of the week.
• Bone-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days of the week.
• It is important to encourage young people to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety.

Adults:

• Adults should do 30 minutes or more of physical activity per day.
• Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits.
• For substantial health benefits, adults should do at least 30 minutes per day (2 hours and 30 minutes per week) of moderate-intensity, or 75 minutes per week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.
• For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity. Additional health benefits are gained by engaging in physical activity beyond this amount.
• Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.

Older Adults:                                                

The tips for Adults also apply to older adults. In addition, the following guidelines are just for older adults:

• When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow.
• Older adults should do exercises that maintain or improve balance if they are at risk of falling.
• Older adults should determine their level of effort for physical activity relative to their level of fitness.
• Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely.

Adults With Disabilities:

• Adults with disabilities, who are able to, should get at least 150 minutes a week of moderate-intensity, or 75 minutes a week of vigorous-intensity aerobic activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.
• Adults with disabilities, who are able to, should also do muscle-strengthening activities of moderate or high intensity that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.
• When adults with disabilities are not able to meet the Guidelines, they should engage in regular physical activity according to their abilities and should avoid inactivity.
• Adults with disabilities should consult their health-care provider about the amounts and types of physical activity that are appropriate for their abilities.

People With Chronic Medical Conditions:

• Adults with chronic conditions obtain important health benefits from regular physical activity.
• When adults with chronic conditions do activity according to their abilities, physical activity is safe.
• Adults with chronic conditions should be under the care of a health-care provider. People with chronic conditions and symptoms should consult their health-care provider about the types and amounts of activity appropriate for them.

Women During Pregnancy and the Postpartum Period:

• Healthy women who are not already highly active or doing vigorous-intensity activity should get at least 150 minutes of moderate-intensity aerobic activity a week during pregnancy and the postpartum period. Preferably, this activity should be spread throughout the week.
• Pregnant women who habitually engage in vigorous-intensity aerobic activity or who are highly active can continue physical activity during pregnancy and the postpartum period, provided that they remain healthy and discuss with their health-care provider how and when activity should be adjusted over time.

Safe Physical Activity:

To do physical activity safely and reduce the risk of injuries and other adverse events, people should:

• Understand the risks and yet be confident that physical activity is safe for almost everyone.
• Choose to do types of physical activity that are appropriate for their current fitness level and health goals, because some activities are safer than others.
• Increase physical activity gradually over time whenever more activity is necessary to meet guidelines or health goals. Inactive people should "start low and go slow" by gradually increasing how often and how long activities are done.
• Protect themselves by using appropriate gear and sports equipment, looking for safe environments, following rules and policies, and making sensible choices about when, where, and how to be active.
• Be under the care of a health-care provider if they have chronic conditions or symptoms. People with chronic conditions and symptoms should consult their health-care provider about the types and amounts of activity appropriate for them.