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EXERCISE!

EXERCISE!. THE SPICE OF LIFE by Camille Bowen; BS, CHES Health Promotion Major, Nutrition Minor. !. MOTIVATION. Set a goal & reward Make it convenient Why for you? Healthy Feels good Added energy. PLAN IT, DO IT, ENJOY IT. Discover enjoyable activities Schedule time

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EXERCISE!

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  1. EXERCISE! THE SPICE OF LIFE by Camille Bowen; BS, CHES Health Promotion Major, Nutrition Minor

  2. ! MOTIVATION • Set a goal & reward • Make it convenient • Why for you? • Healthy • Feels good • Added energy

  3. PLAN IT, DO IT, ENJOY IT • Discover enjoyable activities • Schedule time • Make it a priority

  4. Nutrition Is Essential • Carbohydrates “High Performance Fuel” • Fats “Low Level Fuel” • Protein “Building Blocks for Repair” • Carbs depleted Fat becomes fuel source Slow down

  5. Keys to Success • Tips to the best exercising experience

  6. 1. Carbohydrates • Two hours before eat 0.91grams of CHO per pound body weight • 0.91 X 150 lb = 137 grams of CHO • Low-fat foods (grains, fruits, veggies)

  7. 2. Hyponatremia& Dehyration • Both effect performance level • Adequate amounts before, during, after • Cold, diluted fluids • GES (glucose electrolyte solution) drinks • 16 oz an hour before • 8 oz every 15 min during • 1 gm CHO/kg every 2 hours after

  8. 3. Proper Eating • My Pyramid guidelines insures proper nutrients • Replenishing after exercise • Fluid first • 1st meal immediately after • 2nd meal 2 hours after • 0.74 grams CHO/lb • 0.26 grams PRO/lb

  9. Burnout

  10. I DON’T WANT TO! • Tired • Sore • Slow Recovery • Bored

  11. 4. KEEP IT FUN • Exercise buddy • Change up your running mix • New shoes • Variety of activities • Good nutrition

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