Transcript Your Exercise Plan

Living Word Christian Center
THE ELIJAH GROUP
Running Club
Preparing For Your Marathon
Your Exercise Plan
Property of ERC Do Not Reproduce
Your Exercise Plan
It Is Time To Access Where
You Are:
• Take a picture of yourself.
• Learn how to determine your heart rate and
your optimal heart rate.
• If you have know medical concerns consult
a Physician. The coaching advise offered
in this class is from one marathoner to
another.
Your Exercise Plan
Incorporate What You Have Learned:
• We Know:
Obesity is an epidemic.
Heart disease is the number one killer of men
and women.
• Eat to fuel your bodies.
• Change old habits: read labels; choose natural
over processed; wheat over white; avoid white
sugar and sugar substitutes (fructose, glucose,
and other disguised forms of sugar).
Your Exercise Plan
Incorporate What You Have Learned:
• Your bodies should be in an alkaline state to
help ward off fatigue and to help your
muscles recover faster.
• Focus your diet on alkaline foods
 Whole grains
 Vegetables and fruits
 100% juices
 Water with lemon & quality proteins.
Your Exercise Plan
Incorporate What You Have Learned:
• Drink ½ your body weight in water.
– It will lubricate your joints and reverse the signs of
aging.
– It’s a transportation vehicle for vitamins, proteins,
minerals, and sugars.
– It maintains your bodies equilibrium and
temperature.
– It provides energy for your cells.
– It detoxifies your body and keeps you regular.
– You loose fluid during exercise. You have to hydrate
your body before, during and after exercise.
Your Exercise Plan
New Information:
Dr. Paul Plaskett, DC, DACO
782 Burr Oak Drive
Westmont, IL 60559
(630) 522-4060
[email protected]
Omega 6 vs. Omega 3
Pro-inflammatory
Omega 6
Anti-inflammatory
Omega 3
•
•
•
•
• Olive oil
• Fresh fish
• Grass-fed lean meat
products
• Fruits and vegetables
• Leafy greens
Grain products
Dairy
Legumes
Processed and Fast
foods
• Corn Oils
Recommended Products
The following simple core group of five products along with dietary change creates the basis for
achieving a favorable Omega-3 to Omega-6 balance
GENERAL SUPPLEMENT GUIDELINES
Supplement
Dosage / instruction
 Multiple Vitamin
2-3 / day
 Magnesium
400-1000 mg/day
 Fish Oil EPA/DHA
1-3 grams per day
 CoQ10
≥ 100mg//day
 Proteolytic Enzymes
2 grams/day/empty stomach (between
meals)
**There are some contraindications to taking supplements in some cases. Be sure to consult with your physician prior
to beginning a new supplement regiment
Achieving Peak Performance
Stage I
Immediately before exercise
Stage II
During exercise
Stage III
30 minutes post exercise
Stage IV
Period equal to duration of exercise
period
Long-term recovery leading to next
Stage I
Stage V
STAGE I: Pre-Exercise Food Choices
Fruit with eggs
One large egg contains about 6 grams of protein and 1.5
grams of BCAA
Applesauce mixed
with protein powder
Unsweetened applesauce is low in fiber and has a low
glycemic index
Most protein powders provide about 2.2 grams of BCAA per
tablespoon
Baby food
Easily digested
Can include animal products
Liquid Meals
Blend low-fiber fruit with fruit juice and 2-3 tablespoons of
protein powder
Commercial drinks with added protein – Ensure High Protein
Sports Bar with
Protein
Least attractive but works in a pinch
Fluids
Fruit and vegetable juices –tomato, apple, and orange are
good choices
STAGE II: During 90 Minute – 4
Hour Events
– Athlete is at risk for depleted muscle glycogen stores and
dehydration
– Use a sport drink that replaces both carbohydrate and sodium up to 24 ounces (800 milliliters) per hour depending on body size
and sweat rate
– Replace expended glycogen from the onset of exercise to delay
fatigue – sport drinks are optimal but gels with a water chaser are
also acceptable (6-8 ounces of water…not sport drink… with
every 100 calories consumed)
• 200-300 calories per hour in equal distribution every 10-20 minutes,
primarily from liquid sources
• Minimum intake is 1 calorie of carbohydrate per pound of body
weight per hour
• Consider adding a quarter gram of protein per pound of body weight
– Accelerade (4:1 ratio – taking in protein along with four times as
much carbohydrate may help prevent the onset of CNS fatigue,
which is marked by general malaise)
STAGE III: 30 Minutes Post-Exercise
• Fruits and Juices
– slow releasing carbohydrate
– Electrolytes
– Reduces blood acidity
• Glucose
– Quickly absorbed energy source
• Protein
– Prevent further muscle breakdown
• Sodium
– Because fruits and juices are low in this electrolyte
STAGE IV: Period Equal to
Duration of Exercise
• Shift toward solid foods – especially starchy vegetables
that are high on the glycemic index scale while having a
net alkaline enhancing effect on body fluids.
• Potatoes, Sweet Potatoes, Yams, Dried fruits (especially raisins)
• Take in carbohydrate at a rate of least 0.75 gram per
pound of body weight per hour
• Continue to maintain lean protein intake using the same
4:1 ratio with carbohydrate
• Fish, shell-fish, egg whites, and turkey breast are excellent choices
Supportive Information
HELPFUL BOOKS
•
The Paleo Diet For Athletes
ISBN: 1-59486-089
•
The Paleo Diet
ISBN: 0-471-26755-4
HELPFUL WEBSITES
USDA National Nutrient Database for
Standard Reference
www.nal.usda.gov/fnic/foodcomp/search
The Paleo Diet
www.paleodiet.com
Your Exercise Plan
Major Reasons to Exercise
•
You will lower your risk for the nations top 3 Killers:
heart disease, cancer and stroke.
Studies show that exercise (example: an hour of brisk
walking) will cut risk of obesity by 24%; stroke by 25%,
colon cancer by 30 to 40%, and heart disease by 50%.
•
You will be happier.
Research has shown that as little as 30 minutes of
daily activity yields the same results as anti-depressant
drugs or cognitive behavioral therapy.
Your Exercise Plan
Major Reasons to Exercise
• You’ll get sick less often.
There’s a direct relationship between muscle mass
and immune function. Resistance training, will
help build muscle mass and will enhance your
ability to fight infection.
• You’ll be mentally sharp.
Cardiovascular exercise helps nourish the brain by
increasing blood and oxygen flow to brain cells.
Physically active people have fewer clogged
arteries, more oxygen flow, and are better able to
utilize glucose.
Your Exercise Plan
Make Time To Exercise
1. Get Started.
2. Be a morning person; or
3. Schedule your workouts for certain
times and days – like other essential
things!
4. Buy a running watch or a stop watch.
5. Join a gym or health club.
Your Exercise Plan
Make Time To Exercise
6. Work out on your own. Use tapes, exercise
equipment.
7. Buddy up with a friend.
8. Loose the all -or-nothing attitude.
9. Write your goals and or accomplishments in a
daily planner.
10. Tell someone!!!!!
11. Reward yourself for your efforts!! “Pay
yourself”…every time you train put money in a
jar.
Your Exercise Plan
Follow The Plan!
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2.
3.
4.
5.
6.
Break Big Goal into smaller parts.
Start by doing something daily.
Start with 30 minutes of exercise per day.
Work the 30 minutes into 1 hour a day.
Alternate workouts.
Work towards at least 30 minutes or more
of cardio a day.
Your Exercise Plan
Online Resources:
• Running Log.com; cool running, runners world, etc.
• Exercise and Running Logs
• Nutrition/Exercise Calculator:
http://www.nutrimirror.com/toolsexercise.php
• Cardio log sheet: http://askthetrainer.com/documents-andforms/logsheet-for-cardiovascular-exercise.htm
• Body Mass Indicator (BMI) is an estimate of your body fat, based on
your height and weight. It is generally accurate, but the BMI can read too
high for athletes or others with large, heavy muscles. AARP:
http://www.aarp.org/health/healthyliving/bmi_calculator/?CMP=KNC-360IGOOGLE-HEA&HBX_PK=bmi_calculator&utm_sourc
National Heart and Lung: http://www.nhlbisupport.com/bmi/bminojs.htm
Center for Disease Control:
http://www.cdc.gov/healthyweight/assessing/bmi/
Your Exercise Plan
Running Notes:
• Running puts stress on the joints – ankles, knees, hips &
lower back.
• Running helps develop lean muscle mass in the lower
body – which keeps your bones healthy.
• Strength training- the strengthening of your muscles
will also strengthen the surrounding tendons &
ligaments, which help support your joints.
• You need to do both run and strength-train.
• It is very important to strengthen ankles, knees, hips,
lower back, as well as the muscles of the abdominals’,
shins & claves.
• The lighter you are in your ideal weight range, the less
stressful running will be on your joints.
Your Exercise Plan
Main Muscle Groups To Focus On
1. Shin & calf muscles - help protect the
bones of the lower leg & provide a
powerful push off.
2. Lower back & abdominals’ are your core
of strength. Strong abs help support the
lower back.
3. Lower body strength moves like squats
and lunges and upper-body moves like
push-ups and pull-ups, will reduce injury
risk, and increase stamina and boost
metabolism.
Your Exercise Plan
Main Muscle Groups To Focus On
•
Squat: The squat is a lower-body
exercise in strength training or weight
training. The main emphasis is on the
quadriceps muscle group (large
muscle in front of thigh), and on the
glutes (buttocks), but it also involves
the hamstrings (group of muscles on
the underside of thigh), the calves and
the lower back.
Your Exercise Plan
Main Muscle Groups To Focus On
•
Walking Lunge: The walking lunge is an excellent
lower body exercise that works to firm and strengthen
the thighs and buttocks. It improves Quadriceps
muscle strength.
•
Push-Ups: Push-ups are one of the best ways to
strengthen your chest. A push-up is an example
of an isotonic exercise (movement of the joint
during muscle contraction).
In addition to working arms, chest, and shoulders,
push-ups are very core oriented. “Core” is the
trunk area from waist to chest, front, sides, and
back—all the way around.
•
Your Exercise Plan
Main Muscle Groups To Focus On
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•
Sit-Ups: The main purpose of sit-ups is to
strengthen the "stomach" muscles by
challenging the abdominal group: the rectus
abdominus muscles, or "abs”. Strong
abdominal muscles can help make you a
better runner.
Runners with strong abs have better posture,
a more stable gait, and fewer lower-back
problems.
Your Exercise Plan
What Else ……To Do…..Cross Train!
• Cross –training will keep your
cardiovascular endurance level high
while giving your joints rest.
– Riding a stationary bicycle
– Stair climber
– Elliptical trainer, or spinning or kickboxing
class are good cross-training choices.
Your Exercise Plan
Reasons to Cross Train!
1.
2.
3.
Greater Average Workout intensity. Runners
who are already completing two or three hard
workouts per week can’t afford to add another
one.
Greater Strength. Many cross –training
activities-resistance training, stair climbing, step
aerobics, cycling and aqua running build stronger
leg muscles.
Fewer injuries. The more often you run (even
easy) when your legs are sore, the more likely you
are to get injured.
Your Exercise Plan
Reasons to Cross Train!
4.
Improved Leanness. Cross training can help you
burn more calories per week. The lighter you are
the less impact on your knees and joints.
5.
Improved Mental Toughness. The more you
learn to cope with a difficult bicycling, skiing or
stair climbing workout, the better you’ll deal with
intense running.
Your Exercise Plan
Guidelines To Follow
1. Don’t add. Substitute. By alternating
workouts.
2. Do minutes, not hours.
3. Pay attention to muscle groups. Avoid
activities that might aggravate running
injuries.
4. When you feel overtired, stop!