TOPS #1265 learn three exercise tips

TOPS #1265 Learn the Three Points of Exercise

The meeting was brought to order by leader Mary Helen Craig. Nine of the seventeen active members and one visitor were present. Linda Howell was named the Best Weekly Loser and Mary Helen Craig was named the Best Continuous Loser. The group had a net loss of 6.8 pounds for the week. Mary Jane Formby received the Guilt Pig amount of $3.65. Stickers were awarded for the third week of the contest, Fill Up Your Heart.

Old business for the group was a second announcement of the upcoming officers’ elections to be held on March 6. Installation of new officers is scheduled for April 3. Current officers will meet after the regular meeting on Feb. 27 to decided and plan a theme for installation.

The program was given by Leader Mary Helen Craig, using information found in the TOPS book, The Choice Is Mine. She told everyone to think of weight loss as a three – legged stool. A nutrition plan is only one leg. Aerobic and resistance exercise (or strength training) make up the other two legs. If you use only one or two parts of the plan, your stool wobbles and the journey to a healthier you takes longer or stalls out. By implementing all three parts you are out of the starting gate in the lead. A handout was given to each person that explained how to determine your target heart rate and also the explained of the Three Points of Exercise. In aerobic exercise your target heart rate (THR) should be 65percent to 75 percent of your maximum heart rate (MHR). To determine what your MHR is, subtract your age from 220. Your THR is 60 percent to 75 percent of this number. For example, if your MHR is 163 and your THR is 98 – 122. A 10 second pulse rate should be 16 -20 beats per minute.

Aerobic exercise should last 20-30 minutes and can be broken up into three 10 minutes sessions. Plan to do aerobic exercise 3-5 times per week. To improve your aerobic capacity, increase the amount of time you spend exercising or increase your pace. Your heart rate will not get as high while working out at the initial level and your resting heart rate will be reduced.

Resistance exercise is using a resisting force, such as dumbbells, weight machines or a stretch band, to develop strength and muscle mass. The more muscle mass your body has, the more calories you burn off, even in daily activity. The 2 elements of resistance exercise are the degree of resistance (how heavy the weight is) and the number of repetitions, or reps, that you perform. As your strength and endurance improve, the amount of weight and /or the number of repetitions should be increased.

Begin with a weight that you can lift comfortably for six reps. These exercises are done slowly and with control. When you can comfortably do 10 reps, increase the weight used. Work each of the major muscle groups at least once during a 20 -30 minute workout and rest for at least two minutes between exercises. Plan a resistance workout three times per week.

Flexibility exercise tones and keep muscles supple. This helps to develop better body control. These exercises are usually done without any equipment involved. Begin by holding a stretch for 10 seconds and never stretch beyond the point of comfort. Flexibility exercises should be done every day.

A circuit consisting of 9 exercises had been set up to show members how easily it is to incorporate aerobic, resistance, and flexibility exercises at home without expensive equipment. Wall squats, squeeze and lift, toe raises, bicep curls, chest stretch, wall push – off, side leg lift and tricep stretch were demonstrated by Craig and then performed by all present.

The program on Feb. 27 will be Recipe of the Month and Food Tasting to be presented by Karen Hanna.

TOPS (Taking Off Pounds Sensibly) is a non-profit weight loss support group that meets at St. Luke’s United Methodist Church every Monday evening. Weigh in begins at 5:30 with the meeting beginning at 6:30. For information call Mary Helen at 903 983-4965.