Transcript Getting Fit
Peter D. Christatos • Physical activity is anything that makes you move your body and burn calories, such as climbing stairs or playing sports • Walking/Riding a bike instead of driving • Using the stairs instead of an escalator or elevator • Walking up the stairs just 2 minutes a day helps prevent weight gain. It also helps the environment • Make sure to follow the food pyramids • Eat a variety of foods to acquire the right amount of nutrients • Eat foods from each of the six food groups 80% of weight loss comes from your diet http://www.choosemyplate.gov/ Avoid late night snacks • 2 1/2 cups-3 cups of vegetables per day • vegetables may reduce the risk of cancer and other chronic diseases. • 2 cups of fruit per day • Number one source of antioxidants • Reduce the chance of heart disease, high blood pressure, high cholesterol • 6-7 teaspoons of oil daily • Source nuts, cooking oil, salad dressings • Contain essential nutrients • Great source of protein • consume approximately 5 to 6 ounces of protein foods • meat, fish, eggs or beans • Consuming too much meat can heart disease • Milk, yogurt, eggs are all great sources • Calcium promotes bone growth • 3 cups daily • Bread is a main source of grain • 8 ounces daily • 8 ounce glasses of water a day • Water transports nutrients, removes waste, and hydrates the body • Water makes up 70% of your body mass • You should be getting 8 hours of sleep a night • Helps with muscle recovery No sleep can cause weight gain • 30 minutes of physical activity a day • Running, swimming, jogging, sports • 2-3 days per week • Perform a minimum of 8 to 10 exercises that train the major muscle groups • Should not be more than an hour long Weight lifting promotes bone strength Bench, Push Press, and Squat are all great types of lifting • 3-4 days a week • 30 minutes a day of moderate intensity • Major role in weight loss • Treadmill, elliptical, or jumping rope • Basketball • Football • Soccer All are great ways to exercise • Sessions with a health professional • Trainers are located at any local gym • Will help individuals reach fitness goals • Exercise improves mood • Controls weight • Reduces risk of disease • Boosts energy