9/15/2015 health for life in pursuit of a healthy lifestyle

04/19/23

Health For LifeHealth For Life

IN PURSUIT OF IN PURSUIT OF AA

HEALTHY HEALTHY LIFESTYLELIFESTYLE

04/19/23


A HEALTHY LIFESTYLEA HEALTHY LIFESTYLE

•COMPONENTS OF A HEALTHY LIFESTYLE - FITNESS

- WEIGHT MANAGEMENT

- DIET AND NUTRITION

- STRESS MANAGEMENT

04/19/23


FITNESSFITNESS

04/19/23


• Cardio-respiratory Endurance - The efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transport waste products from the cells

• Muscular Strength - The greatest amount of force a muscle can exert in one movement • Muscular Endurance - The ability of a muscle or muscle group to perform repeated movements with sub-maximal force for extended periods of time

• Flexibility - The ability to move the joints through an entire normal range of motion

• Body Composition - Two major elements: Lean Body Mass (LBM) which includes muscle, bone, and essential organ tissue, and Body Fat

COMPONENTS OF FITNESSCOMPONENTS OF FITNESS

04/19/23


PRINCIPLES OF EXERCISEPRINCIPLES OF EXERCISE

• Progression - The intensity of exercise must continually and gradually be increased so that the body continues to improve

• Regularity - Exercise must be performed 3 - 5 times per week to provide a training effect. Regularity is also important in rest, sleep, and diet

• Overload - The workload of each exercise session must exceed normal demands to provide a training effect

• Variety - Providing a variety of exercises reduces boredom and increases motivation

• Recovery - Hard days of training should be followed by easier days to permit recovery

• Balance - Helps prevent deficiency and subsequent failure to meet minimal standards for the neglected components

• Specificity - Training must be geared for the specific improvements desired

04/19/23


Cardio-respiratoryEndurance

Frequency

3 - 5 times/week

Intensity

60 - 90% MHR/HRR

Time

20 minutesor more

TypeRunning, swimmingRowing, bicycling, etc.

Muscular Strength

3 times/week

3 - 7 RM

Time requiredto do 3 -7 reps

Muscular Endurance

3 - 5 times/week

12 + RM

Time requiredto do 12 + reps

Muscular Strength andMuscular Endurance

3 times/week

8 - 12 RM

Time required to do 8 - 12 reps

Flexibility

Warm-up andCool-downStretch before andafter each exercise

Tension andslight discomfortNOT PAIN

10 - 15 seconds/stretch

StretchingStatic, Passive, PNF

Free weights Resistance MachinesBody-weight exercises (push-ups/situps/pullups/etc...

FITT FACTORSFITT FACTORS

04/19/23


FLEXIBILITYFLEXIBILITY

• DEFINITION: Flexibility is the range of motion of a joint and muscles and tendons surrounding that joint

• Types of Stretching Exercises

- Ballistic: Bouncing, bobbing, or jerking to stretch the joint. May cause injury; not recommended

- Static: Slowly stretching until you feel tension or tightness, NOT PAIN, and then holding for 10 to 15 seconds

- Passive: Using a partner or equipment to stretch further than you could alone. Don’t overstretch

- Proprioceptive Neuromuscular Facilitation (PNF): Series of stretches, isometric contractions and relaxation's performed with the aid of a partner or equipment to train neuromuscular patterns to aid in flexibility improvement

04/19/23


Weight Weight ManagementManagement

04/19/23


BODY COMPOSITIONBODY COMPOSITION• Body Types - Ectomorph: Linear build with thin face, chest, and extremities, delicate bone structure, little muscle

- Mesomorph: Bone and muscle predominate with large head, broad shoulders and chest, muscular arms and legs

- Endomorph: Predominance abdominal mass and soft tissue

• Methods of Body Composition Analysis

- Hydrostatic weighing

- Circumference method

- Skinfold method

- Potassium Ion Measurement

- Electrical Impedance Measurement

04/19/23


BMI

(kg/m2) 19 20 21 22 23 24 25 26 27 28 29 30 35 40

Height (in.)

58 91 96 100 105 110 115 119 124 129 134 138 143 167 191

59 94 99 104 109 114 119 124 128 133 138 143 148 173 198

60 97 102 107 112 118 123 128 133 138 143 148 153 179 204

61 100 106 111 116 122 127 132 137 143 148 153 158 185 211

62 104 109 115 120 126 131 136 142 147 153 158 164 191 218

63 107 113 118 124 130 135 141 146 152 158 163 169 197 225

64 110 116 122 128 134 140 145 151 157 163 169 174 204 232

65 114 120 126 132 138 144 150 156 162 168 174 180 210 240

66 118 124 130 136 142 148 155 161 167 173 179 186 216 247

67 121 127 134 140 146 153 159 166 172 178 185 191 223 255

68 125 131 138 144 151 158 164 171 177 184 190 197 230 262

69 128 135 142 149 155 162 169 176 182 189 196 203 236 270

70 132 139 146 153 160 167 174 181 188 195 202 207 243 278

71 136 143 150 157 165 172 179 186 193 200 208 215 250 286

72 140 147 154 162 169 177 184 191 199 206 213 221 258 294

73 144 151 159 166 174 182 189 197 204 212 219 227 265 302

74 148 155 163 171 179 186 194 202 210 218 225 233 272 311

75 152 160 168 176 184 192 200 208 216 224 232 240 279 31976 156 164 172 180 189 197 205 213 221 230 238 246 287 328

Weight (lb.)

BODY MASS INDEX (BMI CHART)

Healthy Weight Overweight Obese

04/19/23


BMI

Waist less than or equal to

40in. (men) or 35 in. (women)

Waist greater than

40in. (men) or 35 in. (women)

18.5 or less Underweight --- N/A

18.5 - 24.9 Normal --- N/A

25.0 - 29.9 Overweight Increased High

30.0 - 34.9 Obese High Very High

35.0 - 39.9 Obese Very High Very High

40 or greater Extremely Obese Extremely High Extremely High

Risk of Associated Disease According to BMI and Waist Size

04/19/23


• LEAN BODY MASS (LBM) FORMULA

LBM = Body weight X (1 - % of body fat as a decimal)

Example: A 155 lb man with a body fat of 11% = 155 X (1 - .11) LBM = 155 x .89 = 138 lbs

• TARGET WEIGHT (TW) FORMULA

TW = LBM divided by (1 - desired body fat (decimal)

Example: 155 lb man with 138 lb (LBM) desires 9% body fat = 138 divided by (1 - .09) TW = 138 divided by .91 = 151 lbs

LEAN BODY MASS & TARGET WEIGHTLEAN BODY MASS & TARGET WEIGHT

04/19/23


DIET AND NUTRITIONDIET AND NUTRITION

04/19/23


My Pyramid ChartMy Pyramid Chart

04/19/23


TYPES OF NUTRIENTSTYPES OF NUTRIENTS

• Carbohydrates - Source of calories that fuels your muscles and brain - Primary energy source when exercising hard - Recommended 45-65% of total daily calories (4 cal per gram)

• Fats - Source of stored energy, used primarily during low-level activity - Limit to 20-35 % of total daily calories ( 9 cal per gram)

• Protein - Essential to building and repairing muscles, red blood cells, hair, and other tissues - Limit to 10-35% of total daily calories (4 cal per gram) - Excess protein will be stored by the body as fat

04/19/23


TYPES OF NUTRIENTS cont.TYPES OF NUTRIENTS cont.

• Vitamins - Metabolic catalysts that regulate chemical reactions within the body - Not a source of energy - Most vitamins are obtained through your diet

• Minerals - Elements obtained from foods to form structures of the body - Regulate body processes - Do not provide energy - Important minerals: magnesium, phosphorus, sodium, potassium, and zinc

• Water - Essential substance that makes up about 60% of your body weight - Stabilizes body temperature - Carries nutrients to and waste away from cells - Needed for cells to function - Does not provide energy

04/19/23


CALCULATING ENERGY NEEDSCALCULATING ENERGY NEEDS

•Activity Level Factor 13 - Sedentary: Job requires little physical effort and includes standing and light walking. Exercise is performed less than 3 times/week

and is low in intensity or short duration

Activity Level Factor 14 - Light Activity: Job requires light physical effort including bending, light lifting, walking or standing. Exercise is performed a minimum of 3 times/week and is at the appropriate THR and at least 20 mins in duration

Activity Level Factor 15 - Moderate Activity: Job requires physical effort and repetition of tasks throughout work shift. Exercise is performed more than 3 times/week at an appropriate THR and duration to achieve a

Cardiorespiratory training effect

Example: A 200 lb sedentary man needs 2600 calories per day for maintenance of present bodyweight. (200 lb X 13 cal/lb = 2600 calories)

04/19/23


DIET AS A MEANS OF WEIGHT CONTROLDIET AS A MEANS OF WEIGHT CONTROL

• One pound of body fat = 3500 calories

• One pound of fat loss = deficit of 3500 calories

Example: Weight loss goal = 20 lbs 200 lbs X 15 = 3000 maintenance calories 3500 calories / 7 days = 500 calories/day

3000 (maintenance calories) -500 (deficit calories) = 2500 calories (weight reduction level) Weight reduction diet: 2500 calories per day for 20 weeks = 20 lbs weight loss

• A safe and realistic rate of weight loss is 1 to 2 lbs per week

• Consuming fewer than 10 calories per pound of your current weight will slow down you metabolism and cause you to burn calories more slowly

04/19/23


EXAMPLE: 35 year male who exercises atLeast 30- 60 minutes most days of the week

04/19/23


DIETARY GUIDELINESDIETARY GUIDELINES

• Eat a variety of foods

• Maintain a healthy body weight

• Choose a diet low in fat, saturated fat, and cholesterol

• Choose a diet with plenty of vegetables, fruits, and grain products

• Use sugars only in moderation

• Use salt and sodium only in moderation

• If you drink alcoholic beverages, do so in moderation

04/19/23


EXERCISE AND WEIGHT CONTROLEXERCISE AND WEIGHT CONTROL

• Exercise increases caloric expenditure with the rate of expenditure dependent on the intensity and duration of the exercise

• 500 plus calories a day is a common initial goal in weight-loss

• Up to 60 minutes of moderate to vigorous intensity may prevent weight gain

• As much as 60 – 90 minutes of moderate intensity physical activity per day may be needed to sustain weight loss for previously overweight people

• Effects of exercise continue after exercise ceases by elevating the metabolic rate for 30 minutes or more

• Exercise improves fitness levels such as cardio-respiratory endurance, muscular endurance and body composition

• When it comes to body weight control, it is calories that count – not the proportions of carbohydrates, proteins, or fat in the diet

04/19/23


TIPSTIPS

• A weight reducing program should include a control of caloric intake and exercise program which increases caloric expenditure

• Weight (fat) will be lost only if there is a negative caloric balance

• Weight loss should be gradual, no more than 1 to 2 lbs. per week

• Try to base amount of weight reduction on the % of excess body fat

• Dehydration or extreme water loss should be avoided

• Spot reducing is not very effective

•A heavier or taller person will lose weight faster (than a smaller person on the same caloric diet) due to higher basal metabolic rate

04/19/23


STRESS STRESS MANAGEMENTMANAGEMENT

04/19/23


WHAT IS STRESSWHAT IS STRESS

• STRESS CAN BE DEFINED AS YOUR BODY’S RESPONSE TO ANY REAL OR IMAGINED DEMANDS PLACED UPON IT

04/19/23


STRESS RELATED DISEASESSTRESS RELATED DISEASES

• Muscle & Skeletal Disorders - Back Pain - Joint Disease - Tension Headaches

• Cardiovascular Disorders - High Blood Pressure - Irregular Heart Beat - Coronary Heart Disease - Migraine Headaches • Respiratory Disorders - Bronchial Asthma - Hay Fever - Allergies

04/19/23


STRESS RELATED DISEASES cont.STRESS RELATED DISEASES cont.

• Skin Disorders - Infections - Hives

• Sexual Disorders - Impotence - Menstrual Problems - General Sexual Dysfunction • Gastro-Intestional Disorders - Inflammation of Colon - Duodenal Ulcers

• Disorders of the Immune System - Tumors - Blood Diseases

04/19/23


STRESSORSSTRESSORS

DEFINITION: A STRESSOR IS ANY DEMAND (REAL OR IMAGINED) WHICH

CAUSES YOU TO ADAPT OR CHANGE

• External Stressors

• Job Stressors

• Personal/Social Stressors

• Self-Talk Stressors

04/19/23


COMMON SOURCES/CAUSES OF STRESSCOMMON SOURCES/CAUSES OF STRESS

• Person/Job Mismatch

• Role Conflict

• Work Overload

• Long/Erratic Working Hours

• Conflict

• Loss of Control of Work

• Rapid and Unpredictable Change

• Unrealistic Expectations/Surprises

04/19/23


STRESS SIGNALSSTRESS SIGNALS

Physical - Tense Muscles - Stiff Neck and Shoulders - Headaches - Backaches

Emotional - Worrying - Lack of Concentration - Loss of Self confidence - Frequent anger

Behavioral - Change in appetite - Change in sleep pattern - Change in use of alcohol, tobacco, drugs - Nail biting, teeth grinding

04/19/23


STRESS MANAGEMENT STRATEGIESSTRESS MANAGEMENT STRATEGIES

• Recognizes Your Own Personal Stressors and Stress Signals

• Take care of Yourself

• Change Your Body’s Response to Stress by Practicing Relaxation Techniques

• Change the way You Think and Communicate

• Find Your Optimal Stress Level and Stay There

04/19/23


SUMMARYSUMMARY

BOTTOMLINE: A SOUND FITNESS PROGRAM, A PROPER DIET, AND

STRESS MANAGEMENT PRACTICES CAN GREATLY ENHANCE THE

QUALITY OF YOUR HEALTH, ENRICH YOUR LIFE, GIVE YOU A POSITIVE

SELF-IMAGE, AND BECOME A MORE PRODUCTIVE EMPLOYEE TO YOUR

ORGANIZATION

04/19/23


QUESTIONS ?

9/15/2015 health for life in pursuit of a healthy lifestyle

Documents