+Calorie Connection Main Idea: you maintain your weight by taking in as manycalories as you use Calories are units used to measure the energy found infood. If you consume more than your body needs you GAIN weight If you use more calories than you take in, you will lose weight.
+Metabolism The process by which the body breaks down substancesand gets energy from food…..converts food into FUEL! 3500 CALORIES = 1 pound of FAT If you consume 500 fewer calories than you use everyday you willlose 1 POUND per week (safe)
+BMI Body Mass Index and body composition help you judgewhether your weight is healthy BMI = a measure of body weight relative to height to determineif you are: Overweight: heavier than standard weight/height Underweight: below standard weight/height Obese: excess of body fat
+Calculate your BMI Worksheet Although BMI is quick and handy it doesn’t always tell thewhole story: a person who is very muscular may have a higherBMI but still be healthy ex: Arnold Swartsnager
+Healthy Ways to lose Weight Choose nutrient dense foods Watch portion size Eat few food that are high in fats/sugars Enjoy your favorite foods in moderation Be active Tone your muscles Stay hydrated
+Healthy Ways to GAIN Weight Select foods from the 5 major food groups that are higherin calories: whole milk instead of skim Choose higher calorie, nutrient rich foods:alvacados, nuts, cheese, dried fruits, Pbutter Eat nutritious snacks OFTEN Get regular activity: to ensure weight gain is muscle
+TARGET HEART RATE WORKSHEET MHR 220 – age (16) = 204 RHR 204 - 72 = 132 multiply your percentage of fitness 132 times .75 = 99 Add back in your RHR 99 plus 72 = 171…….this is your target heart rate!Training zone is plus or minus 11 beats 160 to 181
+Mix it UP! Tennis Running HAVE FUN!! Speed walking Basketball Hiking Swimming Zumba Pilates Yoga
+ActivitiesCalories Burned Per Hour Running, 8 mph 986 Rollerblading 913 Jumping Rope 730 Tae Kwon Do 730 Stair Climbing 657 Swimming (crawl, moderate intensity) 618 Skiing, Cross Country 600 Aerobic Dance 588 Jogging, 5 mph 584 Playing in a Basketball Game 584
+LIFE LONG WEIGHTMANAGEMENT……..EAT WELLAND MOVE!!!!!!