WOMEN AGES 50+ FOR NOVEMBER 2024

Session 18:
Adding Variety to Exercise
Overview
In session 4, you learned how to increase activity
towards a goal of at least 150 minutes per week. Over
the next few weeks, you will learn how to challenge
your body by adding variety to your exercise plan. The
4 main types of activities will be discussed in detail, and
you will learn how to work them into your plan.
4 Main Types of Physical Activity
Cardiovascular fitness
Strength training
Flexibility
Stability
Why is it Important to Add Variety to Your
Exercise Plan?
You may have noticed that your body has gotten used
to the activity that you are doing. Exercise may be
getting easier for you. Adding variety to your exercise
plan will add a challenge for your body so that you
continue to see the benefits.
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As you review the different types of physical activities,
try to pick out a few that you’ve never tried. You and
your coach will work on adding these new activities
into your plan.
Remember, ask your doctor before starting a new
activity.
Cardiovascular Activity
Cardiovascular activity is an activity that raises your
heart rate. It is the type of activity that we think of when
we hear the word “exercise.” General guidelines are to
aim for 150 minutes of moderate activity per week.
However, your coach will guide you on the
recommended amount of cardiovascular activity that
is right for you.
The handout below (Rate of Effort)
is to determine if you are raising
your heart rate to the correct rate.
❖ See Handout: Rate of Effort Chart
✓ Skill Building Activity:
Cardiovascular and Rate of Effort Chart (your coach
will lead you through this activity)
Types of Cardiovascular Activity:
➢ Power walking
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➢ Swimming/Water Aerobics
➢ Biking/Cycling
➢ Hiking
➢ Jogging/Running
➢ Team Sports
Strength Training
Strength training is an important part of physical fitness.
It helps to increase bone density, strengthen joints, and
improve balance and stability. An increase in muscle
mass also increases your metabolism (the rate at which
your body burns food for energy).
Strength training is recommended 2-3 times per week
with days of rest in between. If you have not done
strength training in the past, ask a certified personal
trainer before starting.
Types of Strength
Training:
➢ H.I.I.T (High Intensity
Interval Training)
➢ Free weights
➢ Weight machines
➢ Resistance bands
and tubing
➢ Body weight
exercises
➢ Kettlebells
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Flexibility and Stability
Flexibility and stability are areas of physical fitness that
can be easily left out.
Your flexibility and stability naturally decrease over
time, making it harder to complete activities of daily
living (dressing, bathing etc.).
Add flexibility and stability activities into your plan at
least twice per week.
Types of Flexibility and Stability Activities:
➢ Yoga
➢ Pilates
➢ Tai Chi
➢ Foam rollers
➢ Stretching
❖ See Handout: 4 Popular Types of
Yoga
Making Exercise Convenient
Having an exercise plan that includes a variety of
activities can be hard. The easier you can make it to
exercise, the more likely you are to follow through.
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➢ Home equipment: Consider buying a treadmill,
stationary bike, dumbbells, kettlebells, resistance
bands or free weights for your home.
➢ Gym membership: Find a gym close to your home
or workplace that has convenient class times and
offers a good range of activities.
➢ Get a personal trainer: Seek out trainers who have
a degree in exercise physiology or are accredited
by ACE, ACSM or NSCA.
➢ Use the Internet: Find websites that provide daily
workouts. Try a YouTube yoga class.
Keep Challenging Yourself
If you are bored with your exercise plan, you are less
likely to stick with it. Whenever you hit a plateau or find
you are dreading your next workout, dig deep and find
a new way to be stretched.
➢ Set weekly, monthly or yearly goals
➢ Increase time, intensity or frequency of your
activities
➢ Change the type of activity you are doing
➢ Strive for a personal best
➢ Sign up for a race or mini-triathlon
➢ Change the setting of your workout
❖ See Handout: Adding Variety to Exercise
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✓ Skill Building Activity: Pick an Exercise That You Have
Never Tried Before (your coach will lead you through
this activity)
Summary
The four main types of exercise include cardiovascular,
strength training, flexibility, and stability.
Adding variety to your exercise plan challenges your
body and prevents you from getting bored. Work with
your coach to create a balanced activity plan.
Keep Moving
Challenge yourself by trying out a new activity. Current
exercise trends include ballet, belly dancing and even surfing
class.
Activities
□ Use the Rate of Effort Chart during one of your
exercise sessions this week.
□ Pick an exercise that you have never tried before.
□ Goal setting: Work with your coach this week to set
one goal associated with this session. Example:
This week I will add in one day of strength
training activities to my plan.
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List your goal here or message it to your coach:
______________________________________________________
______________________________________________________
___________________________________________________
Discussion/Questions
□ Ask your coach if you are missing any of the 4 main
types of exercises in your plan. How could you
add variety to your plan?
□ What is your favorite type of activity:
cardiovascular, strength training, or flexibility
and stability? Share it with your coach.
□ Ask group members what their favorite type of
activity is.
“Variety is what I would recommend:
As variety is the spice of life in food,
so it is in exercise. Change it up. But
most of all, don’t overdo it.”
-Martina Navratilova
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Rate of Effort Chart
➢ Use this chart to determine your rate of effort while
you exercise.
➢ Remember, you want to shoot for 4-6 (medium
activity).
Rate of Effort
1 Resting
2-3 Low activity
• Can breathe easily
4-6 Medium activity
• Heart rate elevated
• Can have a
conversation easily
7-8 Challenging activity
• Difficult to speak
9-10 Very challenging activity
• Can’t catch breath
Popular Types of Yoga
1. Ashtanga
✔Sequence of poses starting with beginner
(primary series) and moving to more
advanced options (sixth series).
✔Active movements that incorporate
cardiovascular activity.
2. Bikram (a.k.a. Hot Yoga) B ikram (a.k.a Hot
Yoga)
✔Typically done within a studio that is
100-105°F.
✔The heat increases sweating which helps
the detoxification process and increases
cardiovascular activity.
3. Hatha
✔Involves more stretching and flexibility.
✔Focuses on the de-stressing and meditative
aspects of yoga.
4. PiYo
✔Mixture of Pilates and yoga exercises to
increase heart rate while improving
flexibility and balance.
Adding Variety to Exercise
How can I change my routine?
Your body tends to become used to the same
exercise routine.
By adding variety, you not only challenge your
body, but also, reduce the chance of becoming
bored.
Here are a few different types of exercise to try:
● Sign up for a sprint triathlon or mud run
● Join a local hiking group or running club
● Try a new group fitness class at the gym
● Join a team sport
● Take a dance class
● Try a yoga class or yoga 1:1
● Do a Barre Ballet class
● Sign up for tennis or golf lessons
● Try Crossfit or High Intensity Training
● Experiment with kettlebells or exercise bands