Diploma in Weight Loss

Transcription

1 Diploma in Weight Loss Achieve long-lasting weight loss Lesson 5 We Are Designed To Exercise Course Educator: Sarah Devine sarahdevine@shawacademy.com

2 You will discover how we have become sedentary Lesson 5 You will understand why we need exercise for optimal weight loss You will gain the knowledge of how exercise greatly improves our health You will begin to discover what exercises may work best for your lifestyle Course Interaction Q & A

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4 Why do we need to exercise?

5 What is Exercise? An activity that consists of physical effort used to improve overall health and fitness

6 Our Sedentary Lifestyles The development of machines, technology and mass transportation has made us less active Globally, more than 80% of the population is not active enough Physical entrapment- We are not designed to be confined in cubicles, sitting at desks for long periods of time In the U.S., sedentary jobs have increased by 83% since 1950 Each hour spent watching television is linked to an 18% increased risk of dying from cardiovascular disease

7 The Epidemic of the Sitting Disease The World Health Organization reports insufficient physical activity as one of the leading causes of preventable death Lack of exercise causes 1 in 10 premature deaths worldwide Globally, 1 in 4 adults are not active enough 19% of those below the age of 18 did not reach the recommended physical activity levels 80% of American adults do not exercise enough, according to the American government s recommendations Long periods of physical inactivity raises your risk of heart disease, diabetes, cancer & obesity 57 millions deaths worldwide are linked to physical inactivity

8 The Consequences of Being Sedentary More than four hours per day of screen time increases you risk of cardiovascular disease, such as heart attack, by: 50% 75% 100% 125%

9 We Are Designed To Move We have evolved over millions and millions of years to move- our bodies evolved for survival: We have over 600 muscles in our body We can outrun almost any other animal We cool by sweating, allowing us to run long distances Our short toes allow for efficiency in running Exercise is one of the most effective ways to reduce visceral fat Muscle atrophy- Our range of motion will suffer if we do not exercise Physical activity effectively strengthens the bones Reducing physical activity can weaken the immune system

10 Children s neural activity comparison after 9 months of participating in after school physical activity programme Blue represents low neural activity; red represents high brain activity Physically fit children have larger basal ganglia and hippocampal volume Active children demonstrate better memory and efficiency of the brain

11 Common Reasons Not to Exercise Busy Schedules All you need is 15 minutes depending on the type of exercise No passion There are hundreds of different forms of exercise to make it entertaining Previous failed attempts Trying a new exercise routine can change our experience Limited budget We can exercise at home, for free. Going for a run also helps clear your mind Not seeing results You must do specific exercises for get specific results. You must also be aware of your diet

12 Benefits of Exercise Other benefits of exercising: Prevention of excess weight gain According to the Centers for Disease Control and Prevention, physical activity can improve health. People who are physically active tend to live longer and have lower risk for heart disease, stroke, type 2 diabetes, depression, and some cancers. Weight loss maintenance Improves arthritis Reduces anxiety Improves mood Eases depression Gives your confidence Boosts energy

13 How Often Should We Exercise? According to the World Health Organization: 150 minutes of moderate-intensity aerobic activity per week OR 75 minutes vigorous-intensity aerobic activity With musclestrengthening activities 2 or more days per week

14 The Obvious: The more you exercise, the more calories you burn High-intensity and strength training exercises increase your metabolism for much longer after you workout

15 Aerobic- A level of activity you can maintain for a longer period of time. Also known as cardio Benefits include: Increase in energy Increase in endurance Reduced risk of heart disease Reduced risk of developing diabetes Healthy weight maintenance Anaerobic- Short & intense activity that uses maximum effort and cannot be maintained for long periods of time Known for its intensity Benefits include: Building muscles Muscle maintenance Boosts metabolism Improves energy Protects joints Increase bone strength

16 Aerobic Exercise Oxygen is used to meet energy needs during exercise Walking Jogging Swimming Dancing

17 Anaerobic Exercise Oxygen demand exceeds oxygen supply Sprints Hillclimbing Jumpingrope Weightlifting

18 Glycolysis Anaerobic exercise is fuelled by energy from the muscles, a process know as glycolysis. Glycogen is broken down into sugar (glucose) to be used as energy This allows energy to be used quickly Result: Lactic acid buildup, the burning sensation in the muscles What this means: The total amount of energy (calories) burned is higher during anaerobic exercise With aerobic exercise, you need to workout longer if to get a similar effect Thus, results may plateau sooner with aerobic exercise

19 High Intensity Interval Training HIIT Workout that alternates between bursts of high intensity and periods of moderate intensity or complete rest For example: Jog for 1 minute, sprint for 30 seconds. Repeat for a total of 15 minutes 20 second stationary bike sprint, 10 seconds slow, repeat 8 times Benefits: Great for busy schedule No equipment necessary Burn more fat than steady cardio, even 24 hours after the workout (anaerobic) You will not lose muscle Boosts metabolism

20 We Need Exercise For Weight Loss Eating well is only part of the battle Exercise helps you burn more calories and shapes your body Combining exercise with a healthy diet is much more effective for weight loss, lowering blood pressure and cholesterol, preventing heart attacks, and even preventing certain types of cancer Exercise increases lean body mass, so you burn more calories per day

21 Start Slow Clean your house Walk your dog Park further away Take the stairs Cycle to work Anything that makes you sweat!

22 Find Something You Love YOGA DANCING PILATES BOWLING VOLLEY- BALL LOCAL SPORTS CLUB

23 Doing something that you love is linked to higher self-esteem It adds more happiness to your life There will be more motivation It is easier to see your results improve You will see better results You are more likely to stay committed

24 NEVER MAKE EXCUSES. ALWAYS WAKE UP WITH A SMILE, KNOWING THAT TODAY YOU ARE GOING TO HAVE FUN ACCOMPLISHING WHAT OTHERS ARE TOO AFRAID TO DO.

25 Why do we need to exercise?

26 Peanut Brittle Bars Ingredients: 1 cup packed dates or figs ¼ cup honey ¼ cup creamy/nutty natural peanut butter or almond butter 1 cup roasted nuts 1 ½ cups rolled oats Method: Toast your oats in the oven at high heat until golden Cut nuts into small pieces and dry fry in a pan over medium heat Blend the figs or dates in blender or food processor until chunky Heat the honey and peanut butter together in saucepan Mix all the ingredients together Then, spread over parchment paper and let cool Once cooled, eat and enjoy

27 Don t Forget: Heath & Fitness Meal Prep Guide Found Under Starter Pack

28 QUESTION TIME See you back in for Lesson 6 Exercising for Your Lifestyle & Tracking Your Progress sarahdevine@shawacademy.com Achieve long-lasting weight loss