by andres matiz vincent nguyen cynthia muñoz andrew robertson · 2018-09-09 · andres matiz...
TRANSCRIPT
By
Andres Matiz
Vincent Nguyen
Cynthia Muñoz
Andrew Robertson
Guide to Healthy Living
By
Andres Matiz
Vincent Nguyen
Cynthia Muñoz
Andrew Robertson
iii
Table of Contents
Introduction .........................................................................................................................v
Chapter 1: Exercise ............................................................................................................3
Workouts for Women
Beginning.............................................................................................................................................. 3
Intermediate .......................................................................................................................................... 4
Advanced .............................................................................................................................................. 5
Workouts for Men
Beginning.............................................................................................................................................. 6
Intermediate .......................................................................................................................................... 7
Advanced .............................................................................................................................................. 8
Chapter 2: Dietary Guidelines...................................................................................11
Carbs / Fruits & Vegetables ................................................................................................................... 11
Dairy / Protein / Sugar, Salts & Fats / Water ......................................................................................... 12
Tips for Success ..................................................................................................................................... 13
Chapter 3: Emotional & Mental Health..............................................................17
Advice .................................................................................................................................................... 17
Meditation Techniques ........................................................................................................................... 18
Frequently Asked Questions .......................................................................................19
Index ..........................................................................................................................................21
Works Cited ..........................................................................................................................23
Introduction v
Introduction
In today’s world of constant hurry and ever present fast food chains strategically placed for your
convenience, it’s easy to lose pace of your life and fall victim to the unhealthy vices of modern
society. This guide provides information of different level daily workouts designed for men and
women individually, as well as dietary information and emotional advice for the general well-
being of the reader.
1
Exercise 3
Chapter 1: Exercise
Workout Routines for Women
Beginners:
Monday: Cardio + Toning
5 minute warm up on treadmill
10 minute jog on treadmill
5 minute cool down
3 sets pushups
3 sets lateral pull-downs (See Figure 1.1)
3 triceps pushdowns with rope
3 sets dumbbell front raises
Tuesday: Off
Wednesday: Cardio + Core
5 minute warm up
3 sets crunches on stability ball
3 sets plank
3 sets bent knee hip raises (See Figure 1.2)
10 minute interval training on treadmill
5 minute cool down
Thursday: Off
Friday: Cardio + Lower Body
5 minute warm up on treadmill
3 sets stability ball squats
3 sets forward lunges
3 sets lying abduction (See Figure 1.3)
3 sets lying leg curls
10 minute jog on treadmill
Saturday: 30 minute brisk walk
Sunday: Off
Figure 1.1
Figure 1.2
Figure 1.3
Intermediate
Monday: Cardio + Toning
5 minute warm up on treadmill
20 minute jog on treadmill
5 minute cool down
3 sets lat pull downs
3 sets incline dumbbell press
3 sets triceps kickbacks on bench
3 sets bicep curls on cable machine
3 sets dumbbell lateral raises (See
Figure 1.4)
Tuesday: Off
Wednesday: Cardio + Core
5 minute warm up
20 minute interval on treadmill
5 minute cool down
3 sets back extension (See Figure 1.5)
3 sets bicycle crunches
3 sets straight leg raises on bench
Thursday: 20 minutes stationary bike
Friday: Cardio + Lower Body
3 sets barbell side lunge
5 minute warm up on treadmill
10 minute jog on treadmill
5 minute cool down
3 sets stability ball squats
3 sets barbell side lunge (See Figure
1.6)
3 sets bridges
3 sets seated calf raises
Saturday: 20 minutes stationary bike
Sunday: Off
Figure 1.4
Figure 1.5
Figure 1.6
Exercise 5
Monday: Cardio
5 minute warm up on treadmill
20 minute jog on treadmill
10 minute stationary bike
10 minute elliptical trainer
5 minute cool down
Tuesday: Toning Upper Body
8 minute warm up on treadmill
3 sets dumbbell front raises
3 sets bicep curls
10 minute cool down on treadmill
Advance
Figure 1.7
Wednesday: Off
Thursday: Cardio
5 minute warm up on treadmill
20 minute jog on treadmill
10 minute stationary bike
10 minute elliptical trainer
5 minute cool down treadmill
Friday: Toning Lower Body
10 minute warm up on treadmill
3 sets dumbbell lunges
3 sets plank on stability ball (See Figure
1.8)
5 minute cool down on treadmill
Saturday: Core
3 sets plank on stability ball
3 sets kneeling rollout with ball
3 sets crunches on stability ball
3 sets reverse crunches (See Figure 1.9)
Sunday: Off
Figure 1.8
Figure 1.9
10 minute interval training
treadmill
on
5 minute cool down
3 sets crunches on stability ball
3 sets plank (See Figure 1.11)
3 sets bent knee hip raises
Beginners
Monday: Upper Body
3 sets lat pulldowns
3 sets bench press
Workout Routine for Men
3 sets dumbbell bicep curls (See Figure
1.10)
3 sets incline dumbbell press
3 sets triceps pushdowns with rope
3 sets dumbbell press
Tuesday: Off
Wednesday: Cardio + Core
5 minute warm up
Thursday: Off
Friday: Lower Body
3 sets stability ball squats
3 sets seated calf raises
3 sets seated leg extensions
3 sets dumbbell lunges
Saturday: 30 minute brisk walk
Sunday: Off
Figure 1.10
Figure 1.11
Figure 1.12
Exercise 7
Monday: Chest + Triceps
Intermediate
3 sets triceps pushdowns with rope
4 sets bench press
3 sets incline dumbbell press
3 sets dumbbell flyes (See Figure 1.13)
3 sets triceps skullcrushers
Tuesday: Cardio + Core
5 minute warm up
10 minute interval on treadmill
5 minute cool down
3 sets crunches on stability ball
3 sets plank
3 sets bent knee hip raises
Wednesday: Back + Biceps
4 sets lat pulldowns
3 sets dumbbell bicep curl
3 sets cable rows (See Figure 1.14)
3 sets barbell curls
3 sets pull-ups or assisted pull-ups
Thursday: Off
Friday: Legs
4 sets smith machine squats
3 sets stiff legged deadlifts
3 sets seated leg extensions
3 sets stationary dumbbell lunges
3 sets calf raises
Saturday: Shoulders
3 sets dumbbell press (See Figure 1.15)
3 sets dumbbell shrugs
3 sets dumbbell front raises
Sunday: Off
Figure 1.13
Figure 1.14
Figure 1.15
Monday: Chest
2 sets bench press warm up
3 sets bench press (pyramid)
3 sets incline dumbbell press
Advanced
3 sets dumbbell flues on stability ball
Tuesday: Off
Wednesday: Back
3 sets pullups
2 sets deadlift warm up
3 sets deadlifts (See Figure 1.20)
3 sets one arm dumbbell rows
3 sets back extensions
Thursday: Legs
2 sets squats warm up
3 sets squats
3 sets leg press
3 sets dumbbell lunges
3 sets standing calf raises
Friday: Shoulders
3 sets military press
3 sets lateral dumbbell raises
3 sets dumbbell shrugs
3 seats upright rows (See Figure 1.21)
Saturday: Arms
2 sets barbell curls warm up
3 sets barbell curls heavy
3 sets triceps pushdowns with rope
3 sets preacher curls
3 sets skull crushers
3 seats triceps kickbacks
Sunday: Off
Figure 1.20
Figure 1.21
Figure 1.21
9
Dietary Guidelines 11
Chapter 2: Dietary Guidelines
Introduction A large part of maintaining a healthy lifestyle is eating healthy. A healthy diet will provide your
body with the nutrients it needs to function, strengthen your immune system against future
diseases, and give you more energy throughout the day. There are many different food groups
your body needs, each with different suggested serving sizes.
Carbs Healthy carbs are slowly digested and keep you full. They are also responsible for the regulation of your body’s blood sugar and insulin levels. Bad refined carbs have the opposite effect,
digesting quickly and fluctuating your body’s blood sugar and insulin levels.
Eat 6-11 servings of healthy carbs a day. One serving may consist of:
o 1 bread slice o ½ a cup of oatmeal
Replace bad carbs such as refined white flour or sugary cereal, with a variety of
healthy carbs such as oats or quinoa.
o Tip: Start out by mixing half of your usual refined carbs with some whole
grains so you can slowly become accustomed to healthier carbs.
Look for “whole grain” or “100% whole wheat” labels on food. Some unhealthy
options can be deceptively labeled as “enriched”, “multi-grain”, or
“100% wheat”.
Fruits and Vegetables Both fruits and vegetables are low in calories and high in nutrients. These foods provide your
body with the vitamins, minerals, fiber, and antioxidants that your body needs to function
properly.
Eat 2-4 servings of fruit a day. One serving may consist of:
o 1 apple o ½ a can of fruit
Eat 3-5 servings of vegetables a day. One serving may consist of:
o 1 cup of raw spinach o ½ a cup of steamed broccoli
Eat an assortment of fruits and vegetables with bright colors. Brightly colored
fruits and vegetables are dense in nutrients, and eating a variety of these will provide your body with many different nutrients at a time.
o Tip: A good way to eat more fruits and vegetables is to replace your usual
snacks of potato chips or candy with healthier snacks of grapes or carrots.
Dairy Dairy products are rich in calcium. Calcium is easily absorbed and digested by your body and
increases bone health.
Eat 2-3 servings of dairy products a day. One serving of dairy may consist of:
o 1 cup of milk o 8 ounces of yogurt
Avoid sugar loaded sources of dairy such as processed cheese and ice cream.
Eat yogurt on a regular basis because bacteria found in yogurt aids digestion
Protein Proteins provide your body with energy and help you grow. Low amounts of protein in your
body can reduce muscle mass, stunt growth, and weaken your immune, cardiovascular, and
respiratory systems.
Eat 2-3 servings of protein a day. One serving may consist of:
o 3 ounces of meat (beef, pork, chicken, etc.) o 1 egg o ½ a cup of beans
Find healthier sources of protein for your diet. Better protein options include:
o Low fat meats such as fish and turkey o Low cholesterol options such as beans and nuts
Manage your typical portion sizes of meat. Instead of making a meal focused
mainly on the protein, limit your portion to equal your servings of whole grains
and vegetables.
Sugars, Salts, and Fats Eating foods with high levels of sugar, salt, and fat are unhealthy for your body. You only want
to eat these foods sparingly and in moderation.
Limit excess sugars in your diet by replacing sugary drinks with sparking water
and lemonade. You should also buy unsweetened products and sweeten them
yourself to watch your sugar intake.
Limit excess salt in your diet by avoiding processed foods.
Limit excess fats by limiting greasy foods like French fries and potato chips.
Water When your body does not have enough water, you become dehydrated. Dehydration will cause
drowsiness, fatigue, and headaches.
Drink about 10 cups of water a day. If you get tired of plain water, you can choose
sparkling water, unsweetened tea, or coffee without cream.
o Tip: You can increase your daily intake of water by eating certain foods
with high water content such as watermelons and cucumbers.
Dietary Guidelines 13
Tips for Success
At first, slowly establish your new healthy eating habits. Don’t try to change your
entire diet overnight. It takes time to get used to switching out your usual foods
for something different.
Instead of spending time counting calories, focus on switching out junk food for
healthy alternatives. You don’t want to focus on eating less, just healthier.
You don’t need to swear off certain foods entirely. Just make sure to treat yourself
in moderation.
USDA Food Pyramid
Fig. 2
15
Emotional Health 17
Chapter 3: Emotional Health
Take a Neutral Stance On Emotions
a) Separate yourself from the emotion and focus only on the emotion, i.e. instead of “I am
sad” instead focus on just “sad”.
b) This neutrality allows it to be easier to deal with negative emotions that hinder emotional
health.
Avoid Destructive Relationships
a) If a relationship does not help you grow or foster positivity, get rid of it.
b) Allow yourself to be surrounded by those who express positive emotions as this will in
turn affect your emotional health in a constructive way.
c) Avoid one way relationships with others where you put in more effort than the other,
these can lead to negative emotional consequences that prohibit emotional health.
Have Closure
a) When something ends such as a situation or relationship make sure that both parties have
proper closure.
b) Talk through the problems that caused the end of the situation clearing your mind of
negative thoughts.
Participate in Meditation
a) Meditation leads to has been show to improve self-regulation.
b) There are many different forms of meditation each of which provide distinct benefits to
emotional health.
c) Meditation has been shown to reduce stress and produce calming sensations beneficial to
emotional health.
One of the most basic meditation techniques is Zen Mediation, to practice this meditation
one must:
o Find a position that is most comfortable for you some examples are
Burmese- Legs crossed with both feet and knees on the floor
Half Lotus-Left foot placed on right thigh and right leg tucked
under
Full Lotus- Each Foot is placed on opposite thigh
o Fold hands in “cosmic mudra
Place dominant hand palm up
Hold your other hand also palm
o Focus on the breath
Clear your mind
Count each inhale and exhale till ten then repeat
o Meditate for increasing amounts of time
Start at 15 minutes
Increase as concentration increases
The Burmese Position
The Half Lotus Position
The Full Lotus Position
Frequently Asked Questions 19
Frequently Asked Questions
Do
Write down your fitness goals. You’re more likely to stick with a program once you have
set some specific goals.
Assess your current fitness level before starting an exercise program. By doing so, you’ll
be able to establish goals that meet your specific fitness needs.
Consider talking with your health care provider before embarking on a fitness program,
particularly if you are struggling with a health condition such as diabetes or obesity.
Always warm-up before your workout and cool down afterward.
Don’t overdo it! Try doing too much at once and you’ll burn out swiftly. Slowly increase
the intensity of your workouts.
Diversify your workout routine. If you do the same exercises day after day, you’ll quickly
tire and are more likely to skip workouts.
Drink plenty of water before, during and after your workouts.
Start small. Aim for just 10-15 minutes of exercise when you're just starting out.
Don’t
Over-train. Your body needs time to recover in between workouts
Skip breakfast. Eating breakfast will jump-start your metabolism and provide you with
the energy you need to get through the day.
Skip stretching. Do it after every workout.
Skimp on sleep. It'll give you the energy you need to focus on your exercises.
Set unrealistic goals. A healthy rate of weight loss is 1-2 pounds per week. If you have 50
pounds to lose, don’t expect it to come off overnight--you’ll set yourself up for
disappointment.
Work out randomly. Work out on a consistent schedule to maximize the benefits and help
you form the habit.
Give up. Consider talking with a friend in times of discouragement.
Index 21
Index
antioxidants, 11
bicep curls, 3, 4, 5
blood sugar, 11
calcium, 12
calories, 11, 13
carbs, 11
closure, 18
concentration, 19
cool down, 2, 3, 4, 5, 6, 20
crunches, 2, 3, 4, 5, 6
deadlifts, 6, 7
dumbbell, 2, 3, 4, 5, 6, 7
dumbbell press, 3, 5, 6, 7
Emotional, iii, 18
exhale, 18
extensions, 5, 6, 7
Fats, iii, 12
fiber, 11
Figure, 2, 3, 4, 5, 6, 7
Friday, 2, 3, 4, 5, 6, 7
inhale, 18
interval, 2, 3, 5, 6
knee, 2, 5, 6
lateral raises, 3
lunges, 2, 4, 5, 6, 7
Meditation, iii, 18
Monday, 2, 3, 4, 5, 6, 7
negative emotions, 18
neutrality, 18
nutrients, 11
problems, 18
Proteins, 12
pull-ups, 6
pushups, 2
Salts, iii, 12
Saturday, 2, 3, 4, 5, 6, 7
Shoulders, 6, 7
squats, 2, 3, 5, 6, 7
stability ball, 2, 3, 4, 5, 6, 7
Sugars, 12
Sunday, 2, 3, 4, 5, 6, 7
Thursday, 2, 3, 4, 5, 6, 7
treadmill, 2, 3, 4, 5, 6
Tuesday, 2, 3, 4, 5, 6, 7
vegetables, 11, 12
vitamins, 11
warm up, 2, 3, 4, 5, 6, 7
Water, iii, 12
Wednesday, 2, 3, 4, 5, 6, 7
Works Cited 23
Works Cited
“Fitness Workouts for All” Fitness Magazine. 2013. Official Fitness Magazine’s Site.
December 7, 2013. http://www.fitnessmagazine.com/workouts
“Improving Emotional Health” HelpGuide. 2008. Help Guide Website. December 3, 2013.
http://www.helpguide.org/mental/mental_emotional_health.htm
“Dietary Guidelines” 2010. Government Sponsored Health Website. December 6, 2013.
<http://www.health.gov/dietaryguidelines/>