Consumer Fitness
A consumer is a person who uses or buys products or services.
Equipment to Use or Purchase
Agility Ladders: This piece of apparatus is usually made of a webbed nylon material with plastic rungs and is
laid out on the floor for activity. The workouts focus on agility, balance, foot speed and coordination.
Bosu Balls: These are balls that look like they are cut in half. They develop strength, balance, and
cardiovascular endurance.
Dumbbells: Free weights that are small and fit in your hand. They can be of varying weights. They are used
for strength conditioning.
Fit Balls: These are large balls that were originated in Switzerland to be use for physical therapy. In the 1990s these balls were introduced into schools in the United States. These balls are able to provide an intense workout with relaxation. The three types of exercise addressed are: cardiovascular endurance, flexibility and strength. Other names for this ball are: Swiss Ball, Core Ball, and Stabilizing Ball.
Heart Rate Monitors: They provide immediate feedback of the heart rate. Continuous heart rate is recorded
by using the heart rate monitor and electrode, which is encased in the chest strap. A transmitter is worn on the wrist to collect the data and provide a workout average heart rate.
Medicine Balls: These are weighted balls that come in various sizes. These balls develop the mobility and strength of a person. All muscles may benefit from the use of these balls.
Pedometer: These measure the amount of steps a person takes. 10,000 steps are suggested for an average
person in one day.
Pulse Stick: This is a hand held baton that takes your heart rate. Hold on to it with both hands and your heart rate will appear digitally in less than a minute.
Resistance Bands: Are an extra large rubber band type of device used as a resistance workout for lower and
upper body strength.
Resistance Tubing: This exercise tubing has handles and is designed for strength conditioning.
Steps: These are portable platforms come in various sizes they used for aerobic conditioning, muscular strength, balance, and coordination.
Exercise Programs
Aerobics- This type of workout focuses on the cardiovascular system. Strengthening exercises may also be
included in some workouts. There are a variety of levels of aerobic videos be sure to get the one
appropriate for your fitness level. Low impact means less stress on your joints and knees. High impact involves more pounding and a harder workout.
Dance, Dance Revolution (DDR) - This type of workout focuses on cardiovascular endurance. Follow the
pattern of the direction arrows set to music. This workout can be varied to ability level. A gaming
system is needed for this activity.
Fit Ball- These workouts can focus on a number of areas of the body. Some workouts will focus on
cardiovascular endurance; others will strengthen the body while working on balance, flexibility and
coordination.
Step Aerobics- This type of workout is focusing on the cardiovascular system and toning of the muscles.
There are a variety of levels of step-aerobic videos be sure to get the one appropriate for your fitness
level and coordination.
Tae Bo- This is a cardiovascular workout that also works on strength, flexibility, kicks and punches used in
Martial Arts. These videos can vary with difficulty from the basic (a few easy moves) to the advanced
(more complicated and strenuous moves).
Tae Kwon Do- Mr. Miles was in class teaching this Korean Martial Art of kicking, throwing and punching
for self protection and fitness (cardiovascular endurance, balance, muscular strength). Classes at the
Civic Center, Rm. 18, 5-6pm M & W, $40 month.
Pilates- A non-impact workout used to improve total body strength and flexibility. There are a variety of
levels of difficulty; typically an instructional part is included at the start of the video.
Yoga- A non-impact workout using held positions to improve on flexibility, balance, strength and relaxation.
Around Town Workout Centers
Civic Center: 14 yrs old, Res. $15month, non res. $20 month, daily $3 res. or $4 nonres.
Curves: Women only, I have flyers for anyone interested.
Snap: 13 yrs old w/ parent, Daily $5, Monthly Family $53.95 + $10 key card
Baraboo Fitness: 15yrs old w/adult, Daily $5, Monthly $29
Ho-Chunk Wellness Center: I called no info. Available at that time.
UW-Sauk County: Offers many classes, look under Community Education on the district website.
The Eight Components of Fitness
1. Cardiovascular Endurance: Heart & lung endurance is being able to do an activity for a long period of time without getting short of breath. Your heart and lungs are strong enough to supply your muscles with lots of oxygen and nutrients with each beat.
2. Muscular Strength: Being able to use power of your muscles to lift, push, jump or pull.
3. Agility: Being able to react quickly (start, stop & change directions).
4. Balance: Being at a state of stability.
5. Coordination: Being able to use two or more body parts at one time.
6. Muscular Endurance: Your muscles being able to stand up to stress for a long period of time.
7. Flexibility: Being able to move the joints of the body easily and smoothly when you bend, twist and stretch.
8. Speed: To be able to go fast.
A good workout would include the following
Warm-up: 5-10 minutes – a slow aerobic exercise (5 min) to warm the muscles to get
them ready for strenuous work plus some stretching (10 min).
Aerobics/cardiovascular endurance: 20-30 minutes of exercise where you are moving constantly for
the entire time and not having to stop because you ran out of breath.
Strength Training: 20-30 minutes of weight lifting, using medicine balls, curl-
ups, push-ups, etc.
Cool down: 5-10 minutes to slow down at the end of the workout to gradually
lower the heart rate. After the heart rate has been slowed down, stretch.
Answer these questions before planning your workout:
Fitness component: What area of fitness would I like to improve on?
Frequency: How often should I workout? 4-6 times a week
Intensity: How hard should I work? Hard enough to keep your heart rate in the working heart rate zone which for 12-14 year olds is about 135-180 beats per minute. If lifting weights record the sets & repetitions with the pounds being lifted.
Duration/Time: How long should I workout? 45-60 minutes a day.
While you workout, one way to tell if you are working hard enough is to check your working heart rate. You do this by counting the number of beats of your heart for 6 seconds and add a zero at the end of the number. If you counted 13 beats and add a zero, it would be 130 beats per minute.
To achieve the best workout, your heart needs to beat fast enough to make it work harder than normal. For 12-14 year old people, the target heart rate zone is 130-180 beats per minute. This is calculated by subtracting your age from 220. Multiply that number by 65% for the low end of the zone and by 85% for the high end of the zone. If your working heart rate is below 135, you should go faster or work harder. If your heart rate is above 180, you should slow down.