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Download Weight Training - The benefits and how to do it safely
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Biggest Winner YOU ARE!! Christopher Kross 209 Fitness 5/3/2017 Exercise is Important… Why Don’t We Do It I don’t have enough time I get bored!! The gym is too intimidating I am too tired!! I Don’t Like It! I don’t know what to do! I need to take care of the family 19 (of my favorite) REASONS TO EXERCISE Helps you more effectively manage stress Speeds your recovery time from an injury or illness Increases your level of muscular strength Improves your functional fitness performance improves your body’s ability to use fat for energy during physical activity Improves the functioning of your immune system Can help you improve short term memory. Enhances your sexual desire, performance and satisfaction Reduces your risk of developing prostate cancer Lowers your resting heart rate. Helps you combat substance abuse. Improves your mental alertness. Increases your productivity at work Reduces your risk of gastro-intestinal bleeding Improves your pain tolerance Gives you more energy and vigor to meet the demands of daily life. Helps you maintain weight loss - unlike dieting alone. Protects against “creeping obesity”, the slow but steady weight gain that occurs as you age Improves your overall quality of life. Stickin’ to it! 10 Rules for exercise success More than half of the people starting an exercise program drop out after six months. DON”T be one of these people: 1. Write out a health and fitness evaluation list - good and bad 2. Set realistic long - and short term fitness goals 3. Find a workout companion with similar fitness level & goals 4. Schedule your exercise three to five days per week - Priority 5. Listen to your body and progress slowly in the beginningDOMS will be waiting for you! 6. Don’t let early awkwardness get you down. Don’t compare 7. Wear comfortable exercise clothing and proper shoes 8. Plan to exercise two hours after big meals or an hour before 9. Be patient; exercise has many immediate but also delayed benefits 10. Be aware of the signs of overexertion; dizziness,nausea etc Ok, Now What? Create an Action Plan: 1. Decide what you want (your goal) 2. Visualize achieving this goal 3. Write it down 4. Include details 5. Reread it often 6. Reward yourself “There is no easy way out. If there were, I would have bought it. And believe me, it would be one of my favorite things.” Oprah Winfrey Slimming Lessons 9 Ways To Go From Thick To Thin To lose weight, you must cut calories (See Next Slide) The best diet is one you can live with, whether you cut fat, carbs, or some combination Use Whey to cut waist Meat Kills Fat - When you eat, your body has to expend calories to digest the food. Protein causes this inner fire to burn the hottest, followed by carbohydrates, then fat. If it’s Fryin’, you’re dyin’ - Researchers have found a suspected carcinogen called acrylamide in such products as potato chips and french fries Food goes farther with fiber - You’ll have a more consistent energy supply and less between meal hunger. What slows up your blood sugar at the front end speeds up things at the back end. Count on Calcium - dairy and other calcium rich foods help you stay lean Use Omega-3 Fats - helps to prevent inflammation throughout the body Make a Plan - even the worst plan is more likely to succeed than no plan at all Finding a Balance Calories in Food > Calories Used = Weight Gain Calories in Food < Calories Used = Weight Loss Calories in Food = Calories Used = Weight Control Weight Training for the major muscle groups Anatomy & Physiology Basic Fundamentals of starting a weight training regimen include Concentrate on Major Muscle Groups First Chest, Shoulders, Back, Legs 3 to 5 sets per major muscle group 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 muscles Weight train 2-3 days per week - Vary your exercise routine Warm up and stretch before working out - stretch afterwards Day Exercise St Bench Press Weight Day 1 st nd 1 set 2 set Number Weight Pec Deck Number Weight Mid level row Number Weight Lat Pull down Number Weight Tricep press dwn Number Weight Bicep Curls Number Weight Leg Extensios Number Weights Leg Press Number Weight Leg curls Number Weight Calf Raises Number Weight Reg Ab crunches Lower Ab leg lift Bent leg and front Number Number Number Ab crunches Number Weight Aerobic rd 3 set Aerobic Day Weight Day 2 st nd 1 set 2 set Aerobic rd 3 set Aerobic Day Weight Day 3 st nd 1 set 2 set Aerobic rd 3 set Aerobic Day Exercises for the major muscle groups Do exercises that are functional in nature. Something that you do everyday and incorporates multiple muscle groups. (Deadlift, body squat, kettle bell swings) 5/3/2017 Bench Press Pectoral(major/minor), Deltoids, Triceps Incline Dumbell Press (Pectoris Major, Deltoids) Hack Squat (Quadriceps, Gastrocnemius) Lat Pulldown Latissimus Dorsi Lat Pulldown (reverse grip) Trapezius, lats Wide Grip Pull-up Latisimus dorsi, biceps Squats Overall Legs, Stabilizer Muscles Tricep Pulldown Tricep, back of deltoids Military Press Deltoids Upright Row Trapezius, deltoids Leg Raises Lower abdominals, (Crunches for upper abs) Treadmill – Walk, Jog, Run Stair Stepper/Climber Nutrition 101 What is your bodies relationship to what you eat, or don’t eat? Digestion - having a breakdown - nutritionists put a plate of food into a blender and break it down into its smallest chemical components. Your digestive system does the same thing. RDA’s - stands for Recommended Dietary Allowances, a list of how much protein, vitamins and minerals we need in our diet. The “D” stands for “dietary” not “daily”. You don’t have to swallow each and every nutrient every day to be healthy. Average it out in your diet. Calories - the heat is on - Your body is a machine that needs food energy, which is measured in calories. We say an apple has 100 calories because that’s how much energy it provides for the body. It takes energy to fuel the muscles that work your lungs, heart, and your digestive system. If you never understand the complexities of digestion at least know this: If you take in more calories than you use, you will gain weight. If you use more calories than you take in you’ll lose weight. Protein - a powerful nutrient - Your body relies on protein to construct muscles, blood, bones, and every other living cell. Proteins are also important for nearly everything you do. You’ve got to have it. Animal proteins can be used more efficiently than proteins from plants. Fat - A bad fit - Humans need fat from food for cushioning, warmth, and energy. However, too much fat will increase your chance of obesity, heart disease and diabetes. As you grow older you need less fat in your diet. Especially stay away from saturated fats such as tropical oils. Carbohydrates - sweet energy - Carbohydrates are sugar compounds that vary in makeup and purpose. Most are changed into glucose and used for energy. Because carbs are so easily converted into glucose, they are the body’s first and best source of energy. Fiber is a type of carb not used for energy but helps move food along during and after digestion. Eating foods rich in fiber will make you feel full - so you 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, produce energy, see, feel, reproduce and more. A well balanced diet is so important, because different foods combine to provide the 13 or so vitamins that are important for a healthy body. Nutrition 101 Cont. Minerals - solid as a rock - Vitamins are a part of every plant and animal. Minerals are found in things like rocks and soil. Like vitamins, minerals are needed for the body to stay alive and well. You can look on a periodic chart and find minerals, because each is an element - calcium, sodium, phosphorus, magnesium, iron, etc. Supplements - Some people don’t get enough vitamins and minerals in their diets because of illness or diet choices, and a supplement, or extra supply, of one or more nutrients keeps them healthy. Before you try to get all your vitamins and minerals from a pill instead of food, you should know that phytochemicals - specials ingredients found in many fruits, vegetables, and grains - work with other food nutrients to deliver powerful benefits. Phytochemicals can do everything from preventing cancer to keeping your bones, heart and cells healthy Nutrition 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. Fruits and Veggies high in Vitamin C - a powerful antioxidant that prevents damage to the walls of your coronary arteries Nuts: Almonds, walnuts, and Brazil nuts will supply you with Vitamin E and selenium, both antioxidants Fish - supply your body with Omega-3 fats, a nutrient that helps keep blood platelets from sticking and may prevent possible heart attacks Olive Oil and canola oil - are sources of heart-healthy monounsaturated fats that have been shown to protect and raise HDL (good) cholesterol levels. Beans: Kidney, black and garbanzo beans are chock-full of soluble fiber, which absorbs cholesterol and its by-products. Garlic and onions - contain plenty of phytochemicals called flavonoids, which help protect artery walls. Garlic can also lower blood cholesterol. Soy products: Soy bean, tofu and soy burgers also contain phytochemicals called isoflavones, which help keep LDL molecules from depositing unwanted cholesterol. Green vegetables: Spinach, kale, broccoli and asparagus 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 soluble fiber in whole grains reduces blood cholesterol levels. Be sure to choose whole-grain foods with “rolled” oats, “cracked” wheat, or “steel cut” wheat or oats as the first ingredient on the nutrition label. LABEL READING It’s important to know what you’re putting into your body The best way to understand what you’re putting into your body is by understanding what the nutrition labels mean Be A Label Reader The Nutrition Facts Label - An Overview: The information in the main or top section (see #1-4 and #6 on the sample nutrition label below), can vary with each food product; it contains product-specific information (serving size, calories, and nutrient information). The bottom part (see #5 on the sample label below) contains a footnote with Daily Values (DVs) for 2,000 and 2,500 calorie diets. This footnote provides recommended dietary information for important nutrients, including fats, sodium and fiber. The footnote is found only on larger packages and does not change from product to product. In the following Nutrition Facts label we have colored certain sections to help you focus on those areas that will be explained in detail. You will not see these colors on the food labels on products you purchase. Phys Ed: Your Brain on Exercise By GRETCHEN REYNOLDS July 7, 2010 12:01 amJuly 15, 2010 10:37 am Jim Wehtje/Getty Images What goes on inside your brain when you exercise? That question has preoccupied a growing number of scientists in recent years, as well as many of us who exercise. In the late 1990s, Dr. Fred Gage and his colleagues at the Laboratory of Genetics at the Salk Institute in San Diego elegantly proved that human and animal brains produce new brain cells (a process called neurogenesis) and that exercise increases neurogenesis. The brains of mice and rats that were allowed to run on wheels pulsed with vigorous, newly born neurons, and those animals then breezed through mazes and other tests of rodent I.Q., showing that neurogenesis improves thinking. It takes about 3 months to change a behavior and 6 months to make it habit (4women.gov) Exercise is the key to healthy aging Physical health benefits of exercise and fitness over 50 Exercise helps older adults maintain or lose weight. As metabolism naturally slows with age, maintaining a healthy weight is a challenge. Exercise helps increase metabolism and builds muscle mass, helping to burn more calories. When your body reaches a healthy weight, your overall wellness will improve. Exercise reduces the impact of illness and chronic disease. Among the many benefits of exercise for adults over 50 include improved immune function, better heart health and blood pressure, better bone density, and better digestive functioning. People who exercise also have a lowered risk of several chronic conditions including Alzheimer’s disease, diabetes, obesity, heart disease, osteoporosis, and colon cancer. Exercise enhances mobility, flexibility, and balance in adults over 50. Exercise improves your strength, flexibility and posture, which in turn will help with balance, coordination, and reducing the risk of falls. Strength training also helps alleviate the symptoms of chronic conditions such as arthritis. “We are what we repeatedly do.” — Aristotle Believe… …anything is possible! “The only reason the bumble bee can fly is because no one told him that he can’t!”
