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Peer Education Program
Exercise
Reasons to
exercise
Exercise reduces the risk of heart disease in both men and
women.
Exercise reduces the risk of various forms of cancer.
Aerobic exercise lowers blood pressure.
Exercise helps the body deal with stress.
Yoga can elongate your muscles.
Exercise lowers cholesterol.
It's fun!
Fitness tips
Make sure you
stretch for at least 15 seconds per stretch - before and
after workouts is best.
Exercise moderately 30 minutes daily or exercise
vigorously 20 minutes three days each week.
Drink water even if you are not thirsty. Your body
needs to stay hydrated before, during and after exercise.
Drink two cups of fluid before and about six to eight ounces
every 20 minutes thereafter.
Common mistakes people make in
the gym
Not stretching enough.
Lifting too much weight. Who are you trying to impress?
Not warming up before activity.
Not cooling down after any type of workout.
Exercising too intensely. Don't overdo it.
Not drinking enough water.
Leaning heavily on a stairstepper. It hurts your back and
wrists- be careful!
Not exercising intensely enough. Are you pushing yourself?
Jerking while lifting weights. Jerking weights can cause you
to jerk muscles - not a good idea!
Exercise essentials
good shoes
fun music
free weights
a positive attitude
comfortable clothing
lots of water
a supportive sports bra (if applicable)
safe, well-made equipment
enough time
weight-training gloves
a workout partner
fresh, clean air and/or sunshine
www.acefitness.org
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