2. Recent US Obesity StatisticsRecent US Obesity Statistics
58 million overweight, 40 million obese,
33 million morbidly obese
78% of Americans are not meeting basic
activity level recommendations
8 out of 10 over the age of 25 are
overweight
Wellness International Network Ltd.
6. Benefits of an Active LifestyleBenefits of an Active Lifestyle
Decreases risks of heart disease, high blood
pressure, diabetes and certain types of cancers
Is a key factor in helping lose and maintain your
weight
Improves mood, helps relieve depression, and
increases feelings of well-being
Is a great stress reliever
Helps build and maintain healthy bones, muscles,
and joints
Reduces risks of falling and fracturing bones as
you age
7. Activity TypesActivity Types
Playful
Housework
Gardening
Bike rides
Dancing
Walking/hiking
Rollerblading
Swimming
Playing with kids
Wii games
Structured
Aerobic classes
Cardio equipment
Weight training
Fitness videos
Home equipment
Races
Personal trainer
Sports
Wii Fit
9. Aerobic Training ElementsAerobic Training Elements
Aerobic Training
Recommendations
◦ Frequency: 3-5 days a
week
◦ Intensity 55/65 – 90%
MHR
◦ Duration: 20 – 60 minutes
of aerobic activity
◦ Works: large muscle groups
in a rhythmic activity
10. Strength Training ElementsStrength Training Elements
Strength Building
Recommendations
◦ 8-12 repetitions (1-
3 sets)
◦ 8-10 exercises of
major muscle
groups
◦ Minimum of 2-3
days per week
◦ Get to your “2”
11. Strength Training ElementsStrength Training Elements
Muscle Endurance
Recommendations
◦ 15-18 repetitions
(1-3 sets)
◦ 8-10 exercises of
major muscle
groups
◦ Minimum of 2-3
days per week
◦ Get to your “2”
12. Flexibility Training ElementsFlexibility Training Elements
Flexibility Training Recommendations
Stretch major muscle groups sufficient
to develop and maintain ROM
Minimum of 2-3 days per week
Avoid bouncing during stretches
Breath through stretch
Dynamic stretch prior to
workout
Static stretch after
workout
13. Heart Rate MonitoringHeart Rate Monitoring
(220 – age) x desired percentage = THR
Example: 45 year old participant
(220 – 45) = 175 x .65 = 114 bpm
(220 – 45) = 175 x .90 = 158 bpm
THR range = 114 – 158 bpm
You burn the most calories in your THR
zone
◦ Remember 3,500 calories = 1 pound
The scale of perceived exercitation (7 or
8 during workout)
14. Healthy Weight LossHealthy Weight Loss
Have realistic weight
loss expectations
A healthy weight loss
is between ½ to 2 lbs
per week or ½ to 1%
of your body weight
If you cut out 500
calories per day, you
will lose 1 lb per week
1lb = approximately
3,500 calories
15. How your body burnsHow your body burns
Rest
◦ 60% fat and 40% carbs
◦ Burns 53 cals per hour/32 fat cals
Low Intensity (60% HR max)
◦ 35% fat and 65% carbs
◦ Burns 425 cals per hour/149 fat cals
Moderate Intensity (80% HR max)
◦ 25% fat and 75% carbs
◦ Burns 570 cals per hour/143 fat cals
Maximal Intensity (100% HR max)
◦ 0% fat and 100% carbs
◦ Burns 700 cals per hour/0 fat cals
16. Measuring your resultsMeasuring your results
Remember the
scale is just one
way of measuring
Another way is to
keep a record of your
measurements
Note other changes
in yourself
Try to purchase a
scale that tracks
water and body fat%
17. WaterWater
Benefits
Helps control
appetite
Cushions your
joints
Enhances energy
Aids in digestion
Helps burn fat
more efficiently
Amount
• Take in half your
body weight in
ounces
• If you weigh 150 lbs
you would want to
drink 75 oz
(approximately 9
cups)
• For every one cup of
Caffeine drink an
extra two cups of
water
18. “If you are not making the progress you would
like to make and are capable of making, it is
simply because your goals are not clearly
defined.”
- Paul J. Meyer
“What would you attempt to do if you knew you
could not fail?”
- Dr. Robert Schiller
“All we have to decide is what to do with the time
we are given.”
- Gandalf, Fellowship of Rings
“Whether you think you can or can’t, you’re
right.”
- Henry Ford
19. Commit to ChangeCommit to Change
It takes 21 days to make or break a
habit
Surround yourself with a healthy
environment
Write down your goals and
accomplishments and reflect on them
daily
Share your successes with others
Reward yourself for healthy changes
20. ““It is confidence inIt is confidence in
our bodies, minds,our bodies, minds,
and spirits thatand spirits that
allows us to keepallows us to keep
looking for newlooking for new
adventures, newadventures, new
directions to growdirections to grow
in, and newin, and new
lessons to learn…”lessons to learn…”
-- Oprah WinfreyOprah Winfrey
Jackie Stewart
JackiesPersonalTraining.com
253.820.2850
