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
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
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
Thereis about 3500 calories in a pound of fat To Lose weight Decrease caloric intake by 250 or 500 calories each day
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
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.
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
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
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
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
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
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.
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
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
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!