Physical activity and nutrtion


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Used presentation for women's group at a church.

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Physical activity and nutrtion

  1. 1. Shekinah Miller
  2. 2.  The a considerable percentage of the body’s need for calories is determined by physical activity  The others come from what the body needs to perform basic functions and digesting food
  3. 3.  The B Complex  Vitamin A, C, and  Thiamine E  Riboflavin  Are known to  Niacin decrease tissue  B6 damage but do not seem to add to  B12 performance  Folate  Biotin  Pantothenic Acid All are related to Energy Production
  4. 4.  Female athletes  Calcium is important potential problems to bone health and muscle contraction with Calcium and  Iron is important to Iron oxygen transport Low body weight  Zinc is lost in sweat athletes should be and urine after concerned with exercise and Calcium, Iron, Zinc, important to immune health and Magnesium  Magnesium is Males are typically important to helping ok the body release energy
  5. 5.  Thereis about 3500 calories in a pound of fat To Lose weight  Decrease caloric intake by 250 or 500 calories each day
  6. 6.  Measured by  Bowling  Calories each hour  130lb: 177  Weight of person  205lb: 279 Running(12  Cleaning minute mile)  130lb: 472  130lb: 148  205lb: 654  205lb: 233 Walking (moderate)  Dancing  130lb: 195  130lb: 177  205lb: 270  205lb: 245 Basketball  Weight Lifting  130lb: 354  130lb: 177or 354  205lb: 490  205lb: 245 or 490
  7. 7.  Tipsfor getting started  Dress comfortably and wear proper foot wear  Make the time  Plan it (time and place)  Start Slowly  Keep reasonable expectations for yourself  Make it fun  Track and Celebrate Your success
  8. 8.  The key to successful  Exercise, on the other weight loss is hand, is a structured  Developing healthy diet and repetitive form of and exercise habits physical activity that Being active also is an you do on a regular essential component of basis. a weight-loss program.  When youre active, your  Aim for at least 150 body uses calories to minutes a week of work, helping to burn the calories you take in with moderate physical food you eat. activity or 75 minutes a Cleaning the week of vigorous house, making the aerobic activity — bed, shopping, mowing preferably spread and gardening are all throughout the week. forms of physical activity.
  9. 9.  Adults needs at 1hour and 15 least minutes (75 minutes) each 2 and half hours week (150 minutes) of  2 or more days a physical activity week, all muscles every week  Anequivalent of  On 2 or more days a week that work moderate and all major muscle vigorous activity groups  2 or more days a week
  10. 10. 5hours (300 2 hours,30 minutes minutes) (150 minutes)  Each week of  Each week of moderate-intensity vigorous-intensity aerobic activity aerobic activity  Muscle-strengthening  Muscle-strengthening activities: activities on  2 or more days a week  2 or more days a week that work all major that work all major muscle groups. muscle groups
  11. 11.  Anequivalent mix  A rule of thumb is of moderate- and that vigorous-intensity  1 minute of aerobic activity vigorous-intensity  Each week of activity is about the moderate-intensity same as 2 minutes aerobic activity of moderate-  muscle-strengthening intensity activity. activities on 2 or more days a week that work all major muscle groups
  12. 12.  Working hard  Examples of enough to raise your activities that heart rate and require moderate break a sweat. effort  One way to tell is that  Walking Fast youll be able to  Doing water aerobics talk, but not sing the  Riding a bike on level words to your favorite ground, few hills song  Playing doubles tennis  Pushing a lawn mower
  13. 13.  Meansyoure breathing hard and fast, and your heart rate has gone up quite a bit.  You wont be able to say more than a few words without pausing for a breath Examples of Vigorous Activity  Jogging or running  Swimming laps  Riding a bike fast or on hills  Playing singles tennis  Playing basketball
  14. 14.  To gain health benefits  Strengthening needs to be done to the point where its hard for you to do another repetition without help.A repetition is one complete movement of an activity, like lifting a weight or doing a sit- up.  Try to do 8—12 repetitions per activity that count as 1 set. Tryto do at least 1 set of muscle- strengthening activities  To gain even more benefits, do 2 or 3 sets.
  15. 15.  Can do at home or the gym Examples  Lift weights  Work with resistance bands  Do exercises that use your body weight for resistance  Push ups, Sit ups  Heavy gardening  Digging, shoveling  Yoga/plyometric
  16. 16.  Cardio/Aerobic  Strength Training training  Increases muscle  Primary way to lose size, which can body fat cause weight to  Burns more calories increase per hour  Helps with toning the body Helpfulin increasing heart health
  17. 17.  So keep up exercising and healthy diet habits The only way to keep weight off is to continue activities that help you lose weight Stay Motivated!
  18. 18.  http://www.nutris  https://www.supe tylist4.htm default.aspx www.startwalkingn http://www.cdc.g ov/physicalactivity /index.html