Gyms, Equipment & Sports Nutrition

1. Gyms, Equipment & Sports Nutrition

2. Money & Fitness • Why do we pursue fitness? • Look good • Remain young • Become strong • Win the game • What are some fitness items you’ve wasted money on?

3. Why Join a Gym? • What are good reasons to join a gym? • Safety • Personal training • Motivation • Facilities • Group classes • Social component • Climate control

4. Choose a Gym • How can you make a smart choice? • Make a list of what you want from a gym • Visit clubs to get a feel for the atmosphere • Decide when you want to workout & check if gym is open then.

5. Look Under the Hood • Is everything clean? • Do they maintain the equipment? • What are the credentials of the personal trainers? • Are there time limits and sign-ups for machines? • Do they belong to a professional organization? • Do most members workout?

6. Do Your Research • Use these internet search strings: • “Health clubs” “complaints” • “**” and “complaints” ** is the name of your gym • Check the BBB for complaints • 1 – 2 complaints maybe ok • 9 -10 complaints Beware

7. Take a Test Drive • Ask for a trial period of at least 10 days • Use the trial period • Don’t sign the contract on the spot • Take the contract home • Read the contract • Join on a month-to-month basis • Ask about the refund policy

8. Why We Quit Gyms • Distance • < 10 minutes – good • > 10 minutes – bad • Discomfort • Staff, safety, other members, culture • Misinformed • The gym doesn’t offer what they thought it would • How to stick with the gym • Write a contract to yourself

9. Gym vs. Home Gym • Gym • Monthly fees • Doesn’t take up space in your home • Home Gym • Convenience of working out in your home. • Exercise equipment is expensive • Takes up a lot of space • Can become boring

10. Strength Training Benefits • Improves performance • Keeps you young • “Weight lifting may be the closest thing ordinary people have to a fountain of youth. • Ideal for everyone to lift weights 2-3 times per week

11. Home Gyms vs. Free Weights • Home Gyms • Safer • Harder to cheat • Expensive ($350 to $2000+), • Free Weights • Takes up less space • Requires better technique • More affordable ($80 to $100)

12. Pumping Rubber • Resistance created by extra-large rubber surgical tubes • Light and portable • Costs $40 - $50 • Cheap alternatives • Milk jugs filled with: • Water (8 lbs) • Sand & Water (10 – 12 lbs)

13. Cardio Training • Teens need 30 – 60 minutes per day • Determine your heart rates • Maximum Heart Rate (MHR) • Target Heart Rate (THR) • Will these machines gather dust or get you in shape?

14. Treadmills & Ellipticals • Treadmills • Most popular equipment • New > $1,000 • Elliptical Trainer • Combo of nordic ski & stair climber • Contributes to bone strength & mass • New > $1,000

15. Exercise Bikes • Exercise Bikes • > $400 - $500 • Ask yourself. Will I use it or will it gather dust? • Bicycle Trainers • Ride your real bike in your living room • $125 – $250 • Small & attach to your bike

16. Sports Nutrition

17. Sports Nutrition Basics • Good nutrition • Proper Hydration • Proper Recovery • “While there’s no secret some good athletes have junky diets, the question arises: How much better could those athletes perform if they were to eat better? • The answer, as documented by research studies, suggests 6 to 20 percent better.”

18. Pre-Game Nutrition • Eat high-carb, low-fiber, low-fat foods • Drink 8 – 10 cups of liquid per day • Water • Sports drinks with electrolytes are good (Gatorade) • Avoid energy drinks (Red Bull) They’re not sports drinks.

19. Game-Time Nutrition • Drink enough to replace sweat & urine • Ingest 30 – 60 grams of carbs per hour • Sports drinks • Gel packets • 1.5 – 2 oz energy bar • Drink 5 – 10 oz every 20 minutes • Protein doesn’t help

20. Recovery Nutrition • Rehydrate with sports drinks or water • Eat 200 – 400 calories within 30 minutes of game • Eat a carb-rich meal later • Small amounts of protein (40 – 80 calories) help. • Include some fat in your diet.

21. Good Recovery Foods • “Better” menu choices for fast food restaurants: • Burger Joint: Grilled chicken sandwich or a single burger, small fries, water. • Taco House: Bean burrito, low-fat chips, salsa, lemonade. • Pizza Parlor: Two pieces of thin-crust veggie pizza, salad with dressing, skim milk. • Sub Shop: Ham or Turkey sub, fruit, sports drink.

22. Women Athletes • Women who fuel their bodies with adequate calories and adequate nutrients: • Feel better • Train harder • Recover more quickly • Are less susceptible to illness • Eat calcium & iron

23. Building Bulk • Fact or Myth? • You must consume large amounts of protein to bulk up or build big muscles. • Myth • When you eat protein makes a difference (it is best to eat it just before and after a game)

24. Build Muscles • Design a strength-training program • Eat 500 to 1000 more calories per day • Eat foods high in carbohydrates along with protein and choose low-fat foods. • Eat 5 or 6 small mini-meals throughout the day. • Snack on foods with a nutritional kick like bagels with peanut butter, granola bars and milk..

25. Fad Diets • Diets advocating high protein, low carbohydrate intake will have negative affects: • Physical and mental fatigue • Decreased strength and endurance • Increased risk of injury. • Low carbohydrate diets may also be low on the necessary vitamins, minerals, fiber, and phytochemicals athletes need

26. Dietary Supplements • Not regulated by the FDA • May contain harmful substances • May contain illegal substances • Steroids & ephedrine • Buyers beware of promises to: • Promote muscle growth Reducing body fat • Enhance muscle definition

27. Antioxidant Supplements • Vitamin C or E • No need for supplements when you eat healthy • People who restrict their weight often have vitamin deficiencies. • Wrestlers, dancers, & gymnasts

28. Protein Powders • No proof to substantiate claims • You only need a little extra protein to build muscles • Too much protein will make you feel sluggish

29. Resources • American College of Sports Medicine • Gatorade Sports Science Institute • Books • ACSM Fitness Book • Fitness Weight Training • Endurance Sports Nutrition