Transcript Exercise Presentation

Body Composition
Here Today Gone
Tomorrow
 As seen on TV
 Shake it or Shock it
 Boot Camp
 Bottom Line- Calories OUT
Does it Matter?
 Increase Strength
 Manage Weight
 Stronger Heart
 Improve Cholesterol
 Improve Arthritis Symptoms
 Decrease risk of Blood Clots
 Improve Immune System
And…
 Improve Weight
 Lowers Risk for:
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Heart Disease
Diabetes
Sleep Apnea
Cancer
And Many Other Diseases
 And reverse some of these diseases
Use It or Lose It?
 God’s most complicated creation
 Imagine your favorite car
 You Must Maintain It.
 Reduces the risk of:
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Heart Disease- Coronary Bypass $20,673
Cancer- Chemotherapy $17,617
High Blood Pressure- Angioplasty $12,500
Diabetes- Foot Amputation- $65,000
Sleep Apnea- 4 hours of Sleep/Night
9% of national medical bill, or $93 billion/year
It’s All About Calories…
 New England Journal of Medicine
 2 years- 811 overweight people in Baton Rouge and Boston
 Low carb, high carb, low protein, high protein- eat whatever
 750 calorie deficit, 90 minutes of exercise/week
 Sustained loss of 9 lbs, 2 inches over two years!
 Eat Foods - High in fiber, low in calories and saturated fat
Your Body is a Bank
 Calories in- Calories out= Weight Loss
 3500 calories deficit = 1lb Weight Loss
 It’s THAT SIMPLE!
 BMR X 1.5= Caloric intake to maintain weight
 Reduce by 250-500 calories
Your Body is a Bank
 Calories in- Calories out= Weight Loss
 Exercise to make deductions
 100 calories burned/ 2,000 steps
 100 calories per day/ 1 lbs of muscle
 Increasing muscle mass and activity is the
 best way to keep those
 calories flowin’
To Sum Up…
 Calories in 500- 750 below 1.5 BMR
 Cut a few of those calorie dense foods!!!
 Bury Diets with forever!!!
 Calories out
 Increase steps
 Increase resistance training
 3500 calories/lb.
Resistance Training
 Slow, step by step process that builds muscles
 Muscles breakdown then rebuild
 More neural muscular connections are made
Women, Trust Me…
 Resistance training will not make you look manly!
 Will give you a more feminine shape
 Helps with posture
 Healthy is attractive!
Workout Terms to Know
 Reps and Sets
 Slow Burn
 Fast Pace
 Burnouts
 Plateau Effect
You Should Always…
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Stand up Straight
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BREATHE!!! COUNT EVERY REPETITION
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MOVE SLOW---Hence, SLOW Burn…
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Drink Water
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STOP if you feel dizzy
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Your last one should be tough
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Switch up your workouts
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Failure principle
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If you miss one dose…
How to Advance
 Increase resistance
 “Curl the band” method
 Should be able to do 10 in the first set
 Should NOT be able to do more than 10 in second set
 Advance to dumbbells if necessary
Noticing Improvement
 Do not be discouraged!
 How do your clothes fit?
 Any comments on your weight?
 Every extra movement, exercise, step is making you a healthier
person!
 Muscles make neural connections before they increase in mass
 Weigh yourself everyday if possible!!!
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Scales are not perfect
Make sure you eat
 Brain and body need fuel before workout
 (within 10 minutes if possible)
 Sandwiches, salads, pasta dishes, fruits/vegetables
 No need for extra protein
 1 hour before
 50% of blood to digestion
 70-90% to muscles
Exercise Injuries
 Overuse injuries are the most common!
 3 Degrees of Pain
 Increase workouts gradually
 New shoes every 500 miles or 3 months
 Run on grass or soft surface
 See doctor for chronic injuries, could be sign of something
else
Stretching
 American College of Sports Medicine says “it doesn’t
matter!”
 If you like to stretch… Then stretch. If not, okay!
 The most important means of reducing pulled muscles
is by strengthening them!
Joint Pain
 Sore Knee- Strengthen quadriceps!
 Sore Shoulder- Shoulder Shrugs
 Sore hamstrings- Glute raises!
 Strained Achilles- Calf Raises
 Exercise lightly the area that’s giving you trouble!!!
2nd Degree Burns
 Soreness makes people quit!
 This is a good thing!
 Always occurs during initiation, or improvement
 NATURAL PROCESS
 P.R.I.C.E
 Prevention, Rest, Ice, Compression, Elevation