Biggest Winner YOU ARE!!

Transcription

1 Biggest Winner YOU ARE!! Christopher Kross 209 Fitness 6/29/15

2 Exercise is Important Why Don t We Do It I don t have enogh time The gym is too intimidating I am too tired!! I get bored!! I Don t Like It! I don t know what to do! I need to take care of the family

3 19 (of my favorite) REASONS TO EXERCISE Helps yo more effectively manage stress Speeds yor recovery time from an injry or illness Increases yor level of msclar strength Improves yor fnctional fitness performance improves yor body s ability to se fat for energy dring physical activity Improves the fnctioning of yor immne system Can help yo improve short term memory. Enhances yor sexal desire, performance and satisfaction Redces yor risk of developing prostate cancer Lowers yor resting heart rate. Helps yo combat sbstance abse. Improves yor mental alertness. Increases yor prodctivity at work Redces yor risk of gastro-intestinal bleeding Improves yor pain tolerance Gives yo more energy and vigor to meet the demands of daily life. Helps yo maintain weight loss - nlike dieting alone. Protects against creeping obesity, the slow bt steady weight gain that occrs as yo age Improves yor overall qality of life.

4 Stickin to it! 10 Rles for exercise sccess More than half of the people starting an exercise program drop ot after six months. DON T be one of these people: 1. Write ot a health and fitness evalation list - good and bad 2. Set realistic long - and short term fitness goals 3. Find a workot companion with similar fitness level & goals 4. Schedle yor exercise three to five days per week - Priority 5. Listen to yor body and progress slowly in the beginning- DOMS will be waiting for yo! 6. Don t let early awkwardness get yo down. Don t compare 7. Wear comfortable exercise clothing and proper shoes 8. Plan to exercise two hors after big meals or an hor before 9. Be patient; exercise has many immediate bt also delayed benefits 10. Be aware of the signs of overexertion; dizziness,nasea etc

5 Ok, Now What? µ Create an Action Plan: 1. Decide what yo want (yor goal) 2. Visalize achieving this goal 3. Write it down 4. Inclde details 5. Reread it often 6. Reward yorself There is no easy way ot. If there were, I wold have boght it. And believe me, it wold be one of my favorite things. Oprah Winfrey

6 Slimming Lessons 9 Ways To Go From Thick To Thin To lose weight, yo mst ct calories (See Next Slide) The best diet is one yo can live with, whether yo ct fat, carbs, or some combination Use Whey to ct waist Meat Kills Fat - When yo eat, yor body has to expend calories to digest the food. Protein cases this inner fire to brn the hottest, followed by carbohydrates, then fat. If it s Fryin, yo re dyin - Researchers have fond a sspected carcinogen called acrylamide in sch prodcts as potato chips and french fries Food goes farther with fiber - Yo ll have a more consistent energy spply and less between meal hnger. What slows p yor blood sgar at the front end speeds p things at the back end. Cont on Calcim - dairy and other calcim rich foods help yo stay lean Use Omega-3 Fats - helps to prevent inflammation throghot the body Make a Plan - even the worst plan is more likely to scceed than no plan at all

7 Finding a Balance Calories in Food > Calories Used = Weight Gain Calories in Food < Calories Used = Weight Loss Calories in Food = Calories Used = Weight Control

8 Weight Training for the major mscle grops Anatomy & Physiology Basic Fndamentals of starting a weight training regimen inclde - Concentrate on Major Mscle Grops First - Chest, Sholders, Back, Legs 3 to 5 sets per major mscle grop with 8 to 12 repetitions per set Use light weight with correct form for the first few weeks Once comfortable with the exercises increase in weight and decrease repetitions Heavier weight with less repetitions increases strength Lighter weight with more repetition increases toning of mscles Weight train 2-3 days per week - Vary yor exercise rotine Warm p and stretch before working ot - stretch afterwards

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10 Day Weight Day 1 Aerobic Aerobic Day Weight Day 2 Aerobic Aerobic Day Weight Day 3 Aerobic Aerobic Day Exercise 1 st set 2 nd set 3 rd set 1 st set 2 nd set 3 rd set 1 st set 2 nd set 3 rd set St Bench Press Nmber Weight Pec Deck Mid level row Lat Pll down Tricep press dwn Bicep Crls Leg Extensios Leg Press Leg crls Calf Raises Reg Ab crnches Lower Ab leg lift Bent leg and front Ab crnches Nmber Weight Nmber Weight Nmber Weight Nmber Weight Nmber Weight Nmber Weights Nmber Weight Nmber Weight Nmber Weight Nmber Nmber Nmber Nmber Weight

11 Exercises for the major mscle grops Do exercises that are fnctional in natre. Something that yo do everyday and incorporates mltiple mscle grops. (Deadlift, body sqat, kettle bell swings) 6/29/15

12 Bench Press Pectoral(major/minor), Deltoids, Triceps

13 Incline Dmbell Press (Pectoris Major, Deltoids)

14 Hack Sqat (Qadriceps, Gastrocnemis)

15 Lat Plldown Latissims Dorsi

16 Lat Plldown (reverse grip) Trapezis, lats

17 Wide Grip Pll-p Latisims dorsi, biceps

18 Sqats Overall Legs, Stabilizer Mscles

19 Tricep Plldown Tricep, back of deltoids

20 Military Press Deltoids

21 Upright Row Trapezis, deltoids

22 Leg Raises Lower abdominals, (Crnches for pper abs)

23 Treadmill Walk, Jog, Rn

24 Stair Stepper/Climber

25 Ntrition 101 What is yor bodies relationship to what yo eat, or don t eat? Digestion - having a breakdown - ntritionists pt a plate of food into a blender and break it down into its smallest chemical components. Yor digestive system does the same thing. RDA s - stands for Recommended Dietary Allowances, a list of how mch protein, vitamins and minerals we need in or diet. The D stands for dietary not daily. Yo don t have to swallow each and every ntrient every day to be healthy. Average it ot in yor diet. Calories - the heat is on - Yor body is a machine that needs food energy, which is measred in calories. We say an apple has 100 calories becase that s how mch energy it provides for the body. It takes energy to fel the mscles that work yor lngs, heart, and yor digestive system. If yo never nderstand the complexities of digestion at least know this: If yo take in more calories than yo se, yo will gain weight. If yo se more calories than yo take in yo ll lose weight. Protein - a powerfl ntrient - Yor body relies on protein to constrct mscles, blood, bones, and every other living cell. Proteins are also important for nearly everything yo do. Yo ve got to have it. Animal proteins can be sed more efficiently than proteins from plants. Fat - A bad fit - Hmans need fat from food for cshioning, warmth, and energy. However, too mch fat will increase yor chance of obesity, heart disease and diabetes. As yo grow older yo need less fat in yor diet. Especially stay away from satrated fats sch as tropical oils. Carbohydrates - sweet energy - Carbohydrates are sgar componds that vary in makep and prpose. Most are changed into glcose and sed for energy. Becase carbs are so easily converted into glcose, they are the body s first and best sorce of energy. Fiber is a type of carb not sed for energy bt helps move food along dring and after digestion. Eating foods rich in fiber will make yo feel fll - so yo eat less - and protect against heart disease. Vitamins - invigorating letters (A, C, D, K)- Vitamins make it possible for the body to grow, heal itself, prodce energy, see, feel, reprodce and more. A well balanced diet is so important, becase different foods combine to provide the 13 or so vitamins that are important for a healthy body.

26 Ntrition 101 Cont. Minerals - solid as a rock - Vitamins are a part of every plant and animal. Minerals are fond in things like rocks and soil. Like vitamins, minerals are needed for the body to stay alive and well. Yo can look on a periodic chart and find minerals, becase each is an element - calcim, sodim, phosphors, magnesim, iron, etc. Spplements - Some people don t get enogh vitamins and minerals in their diets becase of illness or diet choices, and a spplement, or extra spply, of one or more ntrients keeps them healthy. Before yo try to get all yor vitamins and minerals from a pill instead of food, yo shold know that phytochemicals - specials ingredients fond in many frits, vegetables, and grains - work with other food ntrients to deliver powerfl benefits. Phytochemicals can do everything from preventing cancer to keeping yor bones, heart and cells healthy

27 Ntrition America s biggest killer each year is heart disease The following is a list of heart healthy foods in order of importance - the foods near the top of the list tend to be high in vitamins C, E, B s and folic acid. Frits and Veggies high in Vitamin C - a powerfl antioxidant that prevents damage to the walls of yor coronary arteries Nts: Almonds, walnts, and Brazil nts will spply yo with Vitamin E and selenim, both antioxidants Fish - spply yor body with Omega-3 fats, a ntrient that helps keep blood platelets from sticking and may prevent possible heart attacks Olive Oil and canola oil - are sorces of heart-healthy mononsatrated fats that have been shown to protect and raise HDL (good) cholesterol levels. Beans: Kidney, black and garbanzo beans are chock-fll of solble fiber, which absorbs cholesterol and its by-prodcts. Garlic and onions - contain plenty of phytochemicals called flavonoids, which help protect artery walls. Garlic can also lower blood cholesterol. Soy prodcts: Soy bean, tof and soy brgers also contain phytochemicals called isoflavones, which help keep LDL molecles from depositing nwanted cholesterol. Green vegetables: Spinach, kale, broccoli and asparags contain B vitamins and folic acid, which help lower blood levels of homocysteine, an amino acid associated with increased risk of heart disease. Whole Grains: Research has shown that the solble fiber in whole grains redces blood cholesterol levels. Be sre to choose whole-grain foods with rolled oats, cracked wheat, or steel ct wheat or oats as the first ingredient on the ntrition label.

28 LABEL READING It s important to know what yo re ptting into yor body The best way to nderstand what yo re ptting into yor body is by nderstanding what the ntrition labels mean

29 Be A Label Reader The Ntrition Facts Label - An Overview: The information in the main or top section (see #1-4 and #6 on the sample ntrition label below), can vary with each food prodct; it contains prodct-specific information (serving size, calories, and ntrient information). The bottom part (see #5 on the sample label below) contains a footnote with Daily Vales (DVs) for 2,000 and 2,500 calorie diets. This footnote provides recommended dietary information for important ntrients, inclding fats, sodim and fiber. The footnote is fond only on larger packages and does not change from prodct to prodct. In the following Ntrition Facts label we have colored certain sections to help yo focs on those areas that will be explained in detail. Yo will not see these colors on the food labels on prodcts yo prchase.

30 Phys Ed: Yor Brain on Exercise By GRETCHEN REYNOLDS Jly 7, :01 amjly 15, :37 am Jim Wehtje/Getty Images What goes on inside yor brain when yo exercise? That qestion has preoccpied a growing nmber of scientists in recent years, as well as many of s who exercise. In the late 1990s, Dr. Fred Gage and his colleages at the Laboratory of Genetics at the Salk Institte in San Diego elegantly proved that hman and animal brains prodce new brain cells (a process called nerogenesis) and that exercise increases nerogenesis. The brains of mice and rats that were allowed to rn on wheels plsed with vigoros, newly born nerons, and those animals then breezed throgh mazes and other tests of rodent I.Q., showing that nerogenesis improves thinking.

31 It takes abot 3 months to change a behavior and 6 months to make it habit (4women.gov)

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33 Exercise is the key to healthy aging Physical health benefits of exercise and fitness over 50 Exercise helps older adlts maintain or lose weight. As metabolism natrally slows with age, maintaining a healthy weight is a challenge. Exercise helps increase metabolism and bilds mscle mass, helping to brn more calories. When yor body reaches a healthy weight, yor overall wellness will improve. Exercise redces the impact of illness and chronic disease. Among the many benefits of exercise for adlts over 50 inclde improved immne fnction, better heart health and blood pressre, better bone density, and better digestive fnctioning. People who exercise also have a lowered risk of several chronic conditions inclding Alzheimer s disease, diabetes, obesity, heart disease, osteoporosis, and colon cancer. Exercise enhances mobility, flexibility, and balance in adlts over 50. Exercise improves yor strength, flexibility and postre, which in trn will help with balance, coordination, and redcing the risk of falls. Strength training also helps alleviate the symptoms of chronic conditions sch as arthritis.

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35 We are what we repeatedly do. Aristotle

36 Believe anything is possible! The only reason the bmble bee can fly is becase no one told him that he can t!