1 / 22

Exercise and Nutrition

Exercise and Nutrition. A healthy lifestyle includes a combination of exercise and nutrition. General Physical Activity Guidelines. Healthy adults under age 65 = 30min/day at least 5 days = maintenance Weight Loss = 60-90min/day at least 5 days/week. Follow F.I.T.T. F= Frequency

conan-gilmore
Download Presentation

Exercise and Nutrition

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Exercise and Nutrition • A healthy lifestyle includes a combination of exercise and nutrition

  2. General Physical Activity Guidelines • Healthy adults under age 65 = 30min/day at least 5 days = maintenance • Weight Loss = 60-90min/day at least 5 days/week

  3. Follow F.I.T.T • F= Frequency • I= Intensity • T= Time • T= Type

  4. Training Effect • Right Balance of F.I.T.T = change in your Body • Once your body adjusts to your F.I.T.T level it means it is time to manipulate one part of your F.I.T.T

  5. Change • Change variables every 4-6 weeks • Improve training effect • Improve motivation • Decrease boredom • Improve sustainability

  6. Progressive Resistance • To improve strength, endurance and fitness • Progressively increase frequency, intensity and time • Try different activities

  7. Specificity • First determine your goal • Then fit your exercise to achieve your goal

  8. Rest and Recovery • Rest is essential for reaching your fitness goals • Plan for at least one rest day • When strength training, alternate muscle groups

  9. Ideal Exercise • Cardio • Strength training • Flexibility

  10. Cardio • Walking • Running • Cycling • Swimming • Dancing • Aerobics

  11. Why Cardio • Strengthens the Heart & Lungs • Increases endurance • Burns calories • Aides in weight loss

  12. Cardio Guidelines • Health Benefits: moderate intense cardio 30min a day, 5 days a week Or • Vigorous cardio 20min/day 3 days a week

  13. Cardio for Weight Loss • Up to 60-90 min of activity several days a week

  14. Strength Training • Lift weights or your body • Strengthen muscles, bones, connective tissue

  15. Why Strength Training • Just as important as cardio for weight loss • Build lean muscle tissue • Increases metabolism • Reduces body fat

  16. Strength Training Guidelines • Choose 8-10 exercises that target a muscle group • Beginning one set • Advanced to 2-3 sets • Train each muscle group 2-3 non-consecutive days a week • Use full range of motion and correct form

  17. Flexibility • The stretching of muscles through out the body • Static • Ballistic

  18. Why Flexibility • Most overlooked and one of the most important • It is relaxing and feels good • Can be done on it’s own and should be done before and after every cardio and strength workout

  19. Flexibility Guidelines • Stretch only when your muscles are warm • Static on tight areas • At least 2-3 days a week • Stretch within your range of motion • Hold 15-30 seconds 2-4 reps

  20. Determine your Target heart Rate • (1) Find your resting heart rate (RHR) as soon as you wake up • Average three days of resting heart rate • (2) Find your maximum heart rate (HRmax) • Subtract your age from 220 for HRmax • 60-80% of Hrmax is your Target Heart Rate Zone

  21. Calculate Target heart Rate Range • First calculate: • (HRmaxRESERVE) • Subtract your RHR from your HRmax • Lower limit Target Heart Rate (low THR) • Multiply your HRmaxRESERVE by 0.6 • Upper limit Target Heart Rate (high THR) • Multiply your HRmaxRESERVE by 0.8

  22. Homework • Determine your RHR, HRmax, HrmaxRESERVE, Low THR and high THR • Plan an exercise plan for your lifestyle • You should think of one that you could actually do • This needs to be typed, 12pt font, double spaced, may be bulleted, should be at least a 1/2page • Include your HR information from above, Due on Thursday 9-20

More Related