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Information about fitness
Education

Published on February 29, 2008

Author: Marco1

Source: authorstream.com

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Do we have to go to PT???:  Do we have to go to PT??? Nutrition and Exercise -LT Jefferies Discuss among yourselves….The topics::  Discuss among yourselves….The topics: My Qualifications (besides destroying you in the 1.5 mile) Myths (We will see who reads their Muscle or Shape mags) Diet (what your are feeding your face with…not weight watchers “Diet”) Resistance Training (yes, same thing as weight lifting) Cardiovascular Training (otherwise known as exercise) Tips (f/Training) Fact or Fiction:  Fact or Fiction I am not overweight so I don’t have to workout, just run my 6 miles a year FICTION!!:  FICTION!! There is such a thing as Fat skinny people Weight is NOT a determination of your fitness level!! Working out improves your health, your nervous system, your looks and longevity You are in the military, so you need to be a lean mean fighting machine Don’t just keep your weight in limits, you need to train and keep your body in prime condition!!! Who knows when you have to drag a 200lb sailor/Marine to safety….can you do that if you NEVER WORK OUT???? Try pulling 7G’s with no muscles…you will pass out in 2 secs Fact or Fiction:  Fact or Fiction The height and weight charts determine if I am over or under weight FICTION:  FICTION A more correct determination of body size is BODY COMPOSTION FAT VERSUS FAT FREE MASS (bone, muscles, organs) Examples: A guy weighs 196 and 68 inches, per the ‘chart’ he is overweight, but when measuring his body composition he is 5% body fat….is he overweight? Fact or Fiction:  Fact or Fiction A Low Carbohydrate/No carb diet is going to make me lose lots of Fat in a short time FICTION:  FICTION Not losing all fat, most of it is muscle mass and water Body NEEDS carbs for energy and hydration Carbs offer quick energy for everyday activities and for workouts If not carbs, taking away muscle mass by burning protein For every 1 molecule of Carb digested, it creates 4 molecules of water= w/o carbs=severe dehydration, even if always drinking water Most protein has high fat content Meat, eggs, diary, chicken, even fish has some Body only takes in enough protein that it needs, the rest is excreted So you take in useless calories Long term effect=possible Diabetes PITFALL OF ALL DIETS: if habits don’t change, easier to gain the weight back FACT OR FICTION:  FACT OR FICTION I can just buy pills to make me lose weight or gain lots of muscle mass (ergogenic aids) Hydroxcut, Xendrine, Trim Spa, Muscle fuel, etc FICTION:  FICTION Unless you try Anabolic steroids you are out of luck. Vary from person to person Placebo effect Expectations of a substance determine your body’s response Not regulated by FDA No need to test it Most Fitness magazines are owned by same company who sells these drugs FACT OR FICTION:  FACT OR FICTION There are no differences in Females or Males when it comes to body composition or muscle mass….females are weaker because they are lazy FICTION:  FICTION There are inherent differences between females and males…called hormones Before Puberty Males and Females are same level with body composition and sports performance After Puberty TESTOSTERONE Increases muscle mass, carried in upper body Average body fat: 15% Aim for 5%-10% to increase performance ESTROGEN For child bearing, increases LPL=increase fat production and localizes it in hips, thighs, and butt Average body fat: 25% Aim for 10%-20% to increase performance FACT OR FICTION:  FACT OR FICTION After resistance training I should just eat Protein and lots of it…all the time FICTION:  FICTION To increase muscle mass (hypertrophy) you should ingest carbohydrates or carbohydrates and protein during recovery True muscles increase via protein synthesis, but excess protein is excreted out in your urine (so not necessary to overload) Most importantly, you need to replace glycogen stores in muscles via carbs!! (for energy for your next session FACT OR FICTION:  FACT OR FICTION The way to lose weight in a healthy way is to eat in moderation all food types, perform cardiovascular exercise and resistance training FACT:  FACT That is what we are going to talk about next…. NUTRITION:  NUTRITION Carbohydrates (55%-65%) What are the food types? Protein (15%-20%) What are the food types? Fat (20%-30%) What are the food types? ENERGY SOURCES:  ENERGY SOURCES Need to generate ATP, which every living cell needs to perform ATP-PCr system Anaerobic (no oxygen) Little energy, only used for short duration, high intensity (sprints) or weight lifting Glycolytic system Anaerobic (high intensity/short duration) or aerobic (with oxygen) QUICK ENERGY for endurance type or low-moderate training ONLY FROM CARBS Oxidative system Aerobic Yields the most energy Endurance sports, everyday activities LONGEST TIME TO BREAK DOWN FAT AND PROTEIN*** If you use protein for energy, you are in bad shape because you are breaking down the muscles to use it….so when protein is only energy source, you are losing muscle=lowering metabolism=easy to gain weight METABOLISM:  METABOLISM Basal metabolic rate (BMR) Resting rate Min amt of energy needed for your body to function day to day Metabolism during submax and max exercise Increases in direct proportion to increase in rate of work Ways to increase Metabolism=Burning calories and burning fat Fat Free mass (muscles) need more calories to function properly Higher intensity burns more calories Diet Recommendations:  Diet Recommendations Balanced diet with Carbs, fat and protein On AVG, 2,000-2,500 kcals a day, more if athletic Include your vitamins and minerals through fruits and veggies or take multi vitamin Carbs should be mostly complex, not simple sugars Moderation in everything will keep cravings at bay and body functioning properly Easier to eat 6-8 small meals throughout day (same calorie amt as 3 normal size) Regulates blood sugar level throughout day Eat Carbs early morning/lunch and more protein later in day/dinner DRINK TONS OF WATER!!! Water helps thermo regulate body temp Keeps you awake, alert, and concentrate better Essential for performance in any type of physical activity Weight Loss Recommendations:  Weight Loss Recommendations To lose 1 pound of FAT: YOU NEED TO CUT OUT 3500 KCALS VIA FOOD OR EXERCISE Simple math: take 500 away from 2000, you should be eating 3 meals of 500 kcals each or 5 meals of 300…how many calories is that soda? CALORIES ARE CALORIES ARE CALORIES To lose weight, calories in less than calories out, to maintain weight calories in=calories out, if calories in more than out=weight gain All about moderation….small portions of the stuff you like…but easy on the sweets!! Keep A food Diary, and write down everything! Plan your meals in the week, make your lunch night before DORMS/FOOD Plan: Look for the healthy alternatives, they are there Be Wary of ‘Low fat’, ‘Nonfat’, Low Carb’ Look at the nutrition labels! Weight Loss Recommendations:  Starving/Fasting is not good way to lose fat= lose water, protein and carbs, a little fat Lowers metabolism, so conserves fat supply and you lose protein (ie muscle instead) Max FAT can lose if fasting: 1.5 lbs a week DO NOT SKIP MEALS=Lowers metabolism Weight Loss Recommendations OUTCOME OF POOR DIET:  OUTCOME OF POOR DIET Too much of a good thing Harder to keep weight off if start with high % of Fat When lose fat, don’t lose the #of cells, they just shrink, so if you start with a lot of cells, easier to fill them back up, vice start will smaller amt of cells…etc Diabetes Heart Disease, Hypertension Heart Attacks Losing or not obtaining scholarship Death Not enough (Crash Diets) DEHYDRATION Chronic Fatigue, low motivation Bone mineral loss Eating disorders Death RESISTANCE TRAINING:  RESISTANCE TRAINING Strength gains versus muscle mass gains Increase strength doesn’t mean increase in muscle mass Females can be as strong as men, but smaller muscle mass size (neuromuscular adaptations) Fat Free mass weighs more than Fat, but also burns more kcals day to day Lose ‘inches’ vice ‘weight’ Greater change in body composition than cardio exercise Increases bone density (very good when start to age) Tips for Training:  Tips for Training Should be sport-specific Should vary every 3 months=Periodization Always change up routine, order of muscles, weight and reps Determine goal: Muscle endurance Strength Power Muscle size Maintenance Low rep, high resistance=strength High rep, low resistance=muscle endurance Power comes from speed + strength Muscle size=low rep, mult sets, high resist and slow Can maintain strength will as little as 1-2 sets Cardiovascular Exercise:  Cardiovascular Exercise Essential for weight control and for health reasons Different types based on intensity Low= 50% or below heart rate Moderate= 50%-80% High=80% and above Too many benefits to list Prevent disease Lower heart rate, lower blood pressure, lower cholesterol Increase stroke volume and blood volume to perform more efficiently and faster Strong heart=longevity Reduces Stress Elevates mood (running high) Keeps weight in check throughout life Ready for war at all times Slide28:  Classification of Exercise Intensity Based on 20 to 60 min of Endurance Activity Comparing Three Methods Cardio Tips:  Cardio Tips Pick a time of day that is constant during the week Change it up/Cross Train MINIMUM: 30 min/ 3-5 days a week Recommendation: When low/moderate, go long 45-60 min When high intensity, go 30 min Try interval work for 30 min twice a week Best way to increase speed Speed work on the track! Resistance training those leg muscles! Best way to increase endurance Run a long time…gradually Slide31:  Exercise Program w Warm-up and stretching w Endurance exercise w Cool-down and stretching w Flexibility training w Resistance training w Recreational activities SO YOU WANT A 300 PFA?:  SO YOU WANT A 300 PFA? Speed Work!! HYDRATE!! Dehydration major factor of early fatigue and poor performance Blood plasma is 55% plasma, 45% formed elements, of the plasma, 99% is water, 1% electrolytes Training your cardiovascular system and muscles: Burn more fat, more efficiently, even at higher heart rates Higher Stroke Volume, lower Heart rate =higher cardiac output for same amount of work Last longer (endurance) and faster Stronger heart, stronger muscles, stronger mind **Anyone in this room can improve if they are not already at their peak** Holiday/ Finals Tips:  Holiday/ Finals Tips Keep active Try a 5k Turkey Trot Thanksgiving Day or around Christmas Play Football with family Meet friends at gym, then head out on the town Break up cardio throughout day Drink lots of water Leave portions on plate Go to the gym as study break or as a place to study Buddy System/Family Okay time to wake up and REMEMBER THIS (if nothing else)….:  Okay time to wake up and REMEMBER THIS (if nothing else)…. Your body is a complex and SUPERIOR working machine, so treat it right to maximize your performance Heredity determines 50% of your body type, the other 50% you can change!! You are in the military and held at a higher standard of physical fitness It is more than just A ‘GOOD LOW’ your PRT or getting a 300 on your PFA…. It is your JOB to be in shape!!!

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