Staying Fit without Going to the Gym Kevin Sicilia
Thesis Statement Enthusiasts can learn to become healthy and stay fit without wasting the time and money it costs to join a gym.
Overview Physical Activity Basic Exercises/Exercise Methods BMI Alternate Methods of Burning Calories Intake Recovery Days Stretching Application
Physical Activity “Physical activity includes any activity that causes your body to work harder than normal. It describes activities that are beyond your daily routine of sitting, standing, and walking up stairs.”-Medline Plus US Preventive Services Task Force. Physical Activity Guidelines for Americans: Recommendation statement. 2008. Accessed March 1, 2009.
How Much is Necessary 30 minutes per day=necessary 60 minutes per day=optional Http://www.mypyramid.gov/pyramid/physical_activity_amount.html
Why is Physical Activity so Important? Increasing our fitness level Helping us manage our weight Burning unwanted calories http://www.mypyramid.gov/pyramid/physical_activity_why.html
Importance (continued) Helping us prevent weight gain Improving our self esteem And finally, helping us live a longer, happier life. http://www.mypyramid.gov/pyramid/physical_activity_why.html
Muscles Benefitted from Basic Exercises Pushups Chin Ups Reverse Chin Ups Crunches Sit Ups Triceps Dips Delavier, Frederic. Strength Training Anatomy. Paris, France: Editions Vigot, 2001. Print.
Push UpsDelavier (pg47)
Chin UpsDelavier pg (58)
Reverse Chin UpsDelavier (pg 60)
CrunchesDelavier (pg 110)
Sit UpsDelavier (pg 111)
Triceps DipsDelavier (pg 22)
Isometrics “Exercise or a program of exercises to strengthen specific muscles or shape the figure by pitting one muscle or part of the body against another or against an immovable object in a strong but motionless action, as by pressing the fist of one hand against the palm of the other or against a desk.” -To me, isometrics develops muscles from simply holding a flex http://dictionary.reference.com/browse/isometric+exercise
Isometric Bicep Contraction Bend your arm at the elbow at a 45 degree angle. From the shoulder to the elbow your arm should be straight along the side of your body. Imagine you are holding a large weight in your hand. Now with your arm flexed, tense your bicep as hard as you can-WITHOUT MOVING YOUR ARM! You’ll feel the blood rushing to the muscle and feel it getting warm and tired. You’ve just completed an isometric exercise! http://www.isometric-training.com/isometric-exercise.html
Isometrics at Work Arnold Schwarzenegger Bruce Lee http://www.isometric-training.com/images/200px- The.Way.Of.The.Dragon.1972.Bruce.Lee.flex.front.jpg http://www.moonbattery.com/archives/arnold-schwarzenegger.jpg
BMI Body Mass Index It is a measure that compares your height and weight to see if your are a healthy size 20%-25%= Average 25%+ = Overweight 35%+ = Obese http://jcem.endojournals.org/cgi/reprint/85/8/2748.pdf
BMI BMI=Mass (lbs) x 4.88 (height(ft))^2 Example: 140 lbs x 4.88= 21.9%=Normal Weight 5.58 ft^2 http://jcem.endojournals.org/cgi/reprint/85/8/2748.pdf
4 Ways French Women Stay Thin (Without the Gym) 1. “Don’t save your steps, multiply them!” 2. “Incorporate simple resistance movements into your daily routine.” 3. “Take care of your core.” 4. “Acquaint yourself with small to moderate free weights. (3-5 lbs.)” http://shine.yahoo.com/event/autumninnewjeans/4-ways-french-women-stay-thin-without-the-gym-515174/
Other Methods Average Diet A healthy intake for an average male is about 2,000 to 2,500 calories per day. Pace yourself The average of what a male really eats is 2,450 to 2,618. http://www.associaltedcontent.com/article/837847/how_many_calories_should_we_eat_.html
Dieting Female -Women are required to eat 1,800 to 2,000 calories per day. On average, women tend to get a minimum of 2,000 calories. The average high for a woman is 2,500 calories per day http://www.associaltedcontent.com/article/837847/how_many_calories_should_we_eat_.html
No Gym Necessary Jumping Rope Stairs Running the Vacuum http://www.associatedcontent.com/article/44540/gym_alternatives_tips_for_staying_fit.html?cat=5
Even More Methods Mowing your lawn (push mower) 325* Shoveling your driveway 354* Raking leaves 236* *equals per hour http://www.nutristrategy.com/activitylist4.htm
Milk Jug Workout http://www.bodybuilding.com/fun/wotw20.htm
Milk Jug Workout Reasons why people use a milk jug workout Mostly for vacation Change your routine Helps maintain good form and balance http://www.bodybuilding.com/fun/wotw20.htm
Finding Your Personal Carb Needs In order to bulk up a little, you need 60-65 percent of your calories to come from carbs. Calories from carbs per day=daily calories x recommended carbohydrate intake (60%) Keller & Schuler (pg 279)
Finding Your Personal Carb Needs Ex. 2,500 calories x .60 = 1,500 calories from carbs Divide your total by 4 to find the number of grams needed each day 1,500 / 4 = 375 grams of carbs per day* *(based on a 2,500 calorie diet) Keller & Schuler (pg 279)
Calculate Your Protein Requirements First, divide your weight by 2.2 to find its equivalence in kilograms. Then multiply the number of suggested grams of protein. “1.4 – 1.8 grams per kilogram of body weight” (Applied Physiology Research Lab at Kent State University) Keller & Schuler (pg 285)
Calculate Your Protein Requirements Take me for example 140 lbs. / 2.2 = 63.6 kilograms High end: 63.6 kg x 1.8 g/kg = 114.5 g of protein daily Low end: 63.6 kg x 1.4 g/kg = 80 g of protein daily Keller & Schuler (pg 285)
Average Cost to Join a Gym 1 time membership setup fee:$50-$200 Monthly fee:$30-$50 A total of $400-$800 dollars per year to be a member of a gym Does not include personal trainers or gas to get there http://www.savingwithoutabudget.com/health-beauty/do-you-really-need-a-gym-membership/
Cost Range to Work Out at Home Minimum:$0 Using natural body weight exercises Using random objects around the house as weights. Ex. Rice, canned goods, milk jugs, old tires http://www.bodybuilding.com/fun/wotw20.htm
Cost Range to Work Out at Home Maximum: <$70 (one payment) Yoga mat-$15-necessary for working out on hardwood floors Chin up bar-$25 Jump Rope-$8 Light Set of Weights-$20 http://www.sportsauthority.com/product/index.jsp?productId=3372485 http:www.yoga.comstoreproduct.aspProduct_ID=4141&Category_ID=295 http://www.karatedepot.com/tr-ex-15.html http://www.sportsauthority.com/product/index.jsp?productId=3085336&CAWELAID=251529093
Recovery Days You’ll notice the workout in my application includes a recovery day every other day Why are these days so important? Replenish damaged tissues Prevent overtraining syndrome http://sportsmedicine.about.com/cs/overtraining/a/aa062499a.htm
Stretching Before Before a workout Loosens up all your muscles Starts to get your blood pumping, drawing more oxygen to your muscles Tense your muscles for a few seconds, almost like isometrics, then release. http://www.associatedcontent.com/article/1222418/the_importance_of_stretching_before.html?cat=5
Stretching After After a workout Keeps your muscles from tensing back up immediately after your workout Helps with muscle soreness in the future. Do not workout when your body is sore. Stretch and give your body time to fully heal. Stretching daily will help increase overall flexibility http://www.associatedcontent.com/article/1222418/the_importance_of_stretching_before.html?cat=5
Stretching Examples Good for before and after a workout Joint rotations Calf stretches Inner Thigh (butterflies) Shoulder and elbow (hand down spine) Fingers and Wrist (interlock hands over head) http://www.netfit.co.uk/stretching_cool_down.htm http://www.soccerdivas.com/stretching.htm
Application Home Fitness Magazine Includes 12 week beginner full body workout plan Grouping certain exercises according to muscles Recovery days Advertisement
Works Cited http://www.the-fitness-motivator.com/muscle-groups.html The Fitness Motivator.com http://www.bodybuilding.com/ Body Building.com
Stoppani, Jim. Encyclopedia of Muscle and Strength. United States of America, 2006. Print
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