Moving Mountains - City of Eugene

Wellness Series Presented by DIRECTION

Presented by Name

Job or division Title

Moving Mountains:

Making Exercise a

Part of Your Life

The Nuts & Bolts of Physical Activity

Steven J Auferoth, MS, H/FD, cPT, CSCS, PFT

Director of Health & Fitness

City of Eugene

FitCity Wellness Center

1010 Oak Street

Eugene, OR 97401

541-682-5610

www.eugene-or.gov/healthandfitness

http://www.eugene-or.gov/healthandfitness



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How long do I have to exercise?

How much exercise is enough?

FITT Principle

5 Components of Activity/Exercise

Variety is the spice of exercise

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The best answer to this question is “How long do you want the benefits?” When your lifestyle no longer includes regular physical activity, you will no longer get the benefits. If you want the benefits for the rest of your life, you should exercise for the rest of your life.

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Basic recommendations from ACSM and AHA: Do moderately intense cardio 30 minutes a day, five days a week

Or Do vigorously intense cardio 20 minutes a day, 3 days a week

And Do eight to 10 strength-training exercises, eight to 12

repetitions of each exercise twice a week.

Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose

weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is

for the average healthy adult to maintain health and reduce the risk for chronic disease.


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5 Components of Activity/Exercise

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Cardio • Heart/Lungs

• Burns calories

• Reduces risk of all-cause mortality

Muscular Strength & Endurance

• Muscle

• Bone health

Flexibility & Mobility

• Range of motion

• Joints lubricated

Body Composition

• What’s healthy?

• What’s not?

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FITT Principle

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FITT Principle

How many times per week; How many times per day; Recommendation: 3-5 days/week of physical exercise. Physical activity can be done more frequently.

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FITT Principle

How hard or how difficult is the exercise routine? Can one part be intense? Does the entire program need to be intense?

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What does intensity really mean? • Heart rate • Perceived exertion • Amount of weight • Distance • Time to complete

exercise • Recovery time

FITT Principle

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FITT Principle



Moving Mountains

FITT Principle

What does intensity really mean? • Heart rate • Perceived exertion • Amount of weight for 1

rep or total pounds lifted • Distance • Time to complete


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FITT Principle



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The specific mode of the activity or exercise.

FITT Principle

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FITT Principle

Nuts & Bolts

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Nuts & Bolts

• Men over age 40 and women over age 50 who plan to begin a new, vigorous physical activity program should consult a physician first.

• Everyone else – go easy and gradually increase your exercise time, frequency, and intensity.

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Nuts & Bolts

• Warm up before you exercise vigorously.

• Cool down when you are done.

• Wear comfortable clothing and comfortable shoes.

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Variety is the spice of exercise

• Don’t get caught up in trying to determine your exact exercise heart rate and intensity every time you exercise.

• If you are playing basketball or jogging, don’t worry about your intensity—just enjoy yourself.

• The most important thing is to exercise often and have fun doing activities you enjoy.

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Try Something New!

Moving Mountains - City of Eugene

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