Namaste,
Welcome to
Body/Spirit
Fitness.
This is a site
of information
and ideas to
support your
physical
health and
inner journey.
westerville, reynoldsburg,
new albany pilates ashtanga
aerobics Columbus Gahanna
Ohio OH
diet weightloss weight loss
Patti Helsten Petrella
teaching Pilates and Yoga
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Body/Spirit Fitness offers you ideas and
information for fitness and health for the
body, mind and spirit.
Patti Helsten Petrella
teaches Yoga and
Pilates.
This is a fitness site for
body spirit and mind.
Articles and help on
weight loss, wieght loss.
Diet tips, exercise tips,
weightloss tips, lowfat
cooking, low-fat
cooking, low fat cooking.
Vegetarian tips.  
Dealing with obesity
resistance resistence
training with weights

There are three basic categories of fitness: cardiovascular, muscular,
and flexibility.

Exercise is one of the most important components in losing weight
and keeping it off. Being physically fit also means, having the strength
and vigor to perform daily activities, with energy left over to enjoy
daily activities or to meet stress induced demands." Your heart, lungs,
and muscles should be resilient. Your weight and body fat should be
within a desirable range.

Cardio-respiratory endurance
Cardio-respiratory Endurance is the ability of your heart and lungs to
supply muscles with nutrients and oxygen. This allows for greater
energy and endurance in all that you.

Muscular endurance, size and strength
It is important to have enough muscle to keep your metabolism active
(it burns lots of calories) so you can meet the strength demands of
everyday life, with reserve for emergencies.

Flexibility
Flexibility is the ability to move muscles and joints through their full
range of motion. One way to gauge flexibility is to see how close you
come to touching your toes with legs straight.
The general fitness exercise prescription
Now that we know the elements of general fitness, and what we need
to do to lose weight, let’s see what an appropriate exercise program
might look like.  

Sample Program
1.        1. A 5-minute warm-up doing a low level aerobic activity, such
as walking.
2.        20 minutes of aerobic activity performed at 60-80% of
maximum heart rate, such as jogging or walking on a treadmill, or a
combination of walking and jogging.
3.        5 slow walking to cool-down.
4.        25 minutes of weight training. performing 3 sets in the 5-7-rep
range of the following exercises:
•        Squats or Leg Presses;
•        Dead lifts or Back Extensions;
•        Bench Presses;
•        Lat Pull downs or Bent over Rows; for a total of 12 sets
•        5 minutes of abdominal work.
•        5 minutes stretching

*Perform about 5 minutes of stretching after the aerobic phase and
between sets of resistance exercises, paying particular attention to
hamstrings, lower back, calves, and shoulders.
An alternate program with minimal equipment could consist of
something as simple as:
1.        A 5-minute warm-up doing a low level aerobic activity, such as
walking.
2.        20 minutes of aerobic activity performed at 60-80% of
maximum heart rate, such as jogging or walking on a treadmill, or a
combination of walking and jogging.
3.        5 slow walking to cool-down.
4.        25 minutes of weight training. Performing 3 sets in the 5-7-rep
range of the following exercises:
•        Squats   
•        Sit-ups and leg lifts
•        Push ups
•        Rows with exercise bands.
•        Back extensions with an exercise ball
•        5 minutes stretching
(There are hundreds of exercises you can do with just a ball and
band)
Either of these programs could be broken up into two workout
sessions (i.e. Aerobic and weight training on alternate days).
Exercise Prescription
by Patti Petrella
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