did anyone keep a food journal for the past two weeks? what, if anything, did anyone learn about...
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Did anyone keep a food journal for the past two weeks?
What, if anything, did anyone learn about your food choices and how much you are eating?
Did anyone attempt to track their calories?
Was anyone surprised by their answers?
Did you learn anything about yourself and knowledge or lack of knowledge?
Did anyone make a list of their goals?
Long terms goals?
Short term goals?
70% / 30%
It will condition the heart, lungs and vascular systems
Lowers blood pressure and resting heart rate
Raises level of HDL cholesterol
Lowers risk for cardiovascular diseases such as heart attack, stroke and other diseases such as diabetes and metabolic syndrome
Controls weight
Strengthens muscles and bones
Improves sleep
Boosts energy levels
Functions as an anti-depressant
Set aside a time each day to exercise
Choose cardiovascular activities that you enjoy
Slowly
Add strength training into your routine
Aerobic
WalkingSwimmingBicyclingElliptical trainingRowingRunning
Strength training/ resistance training
Push upSquats/ lungesPull upsUsing weights or resistance bandshttp://www.bodybuilding.com/exercises/
finder/lookup/
Aerobic means with oxygen
Improves cardiovascular conditioning
Anaerobic means without oxygen
Improves lean muscle mass
If you are only interested in reducing your risk for heart disease, diabetes, high blood pressure and high cholesterol
The recommended amount of time is 30 minutes of cardiovascular activity 5-7 days of the week
Another recommendation by the American College of Sports Medicine
A minimum of 3 sessions of 30 minutes of moderate to vigorous activity to improve cardiovascular fitness and manage weight
Ideally 2 times per week
Start with 4-6 exercises
Each exercise should have 8-12 repetitions
http://www.bodybuilding.com/exercises/finder/lookup/
You do not want to stretch cold muscles
Warm up slowly increasing your intensity as your muscles become warmer
Stretch after the workout and you have cooled down.
Talk Test
You should be able to speak full sentences comfortably without having to stop and catch your breath
Progression to higher intensity exercise should be based on individual exercise tolerance
Track your progress
3 methods to make aerobic exercise more challenging
Increase the speed Increase the resistance Increase the duration
Set goals
To have a good workout means you have to work up a sweat
No pain no gain
To get a flat stomach you need to do a lot of crunches
Exercise will transform fat into muscle
If you can’t exercise regularly, why do it?
You should stretch before exercise to prevent injury
You have to join a gym to get in shape
Weight training will bulk you up
Your cardio machine is counting your calories
Asymmetrical Pain
Joint pain
Swelling
Set a regular time for activity Break activity into short periods Pick activity you like and that fits into your
life Track your time and progress Set short term goals Vary activities to avoid boredom Workout with others Pick activities that are right for your fitness
level