no weights required1company confidential © 2012 abbott the health coach experience january 2010...
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No Weights Required 1 Company Confidential© 2012 Abbott
The Health Coach Experience January 2010
1Company Confidential© 2010 Abbott
No Weights Required: Get in Shape with a Few Bare Essentials
Alissa Pludeman
LiveLifeWell Health Coach
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No Weights Required 2 Company Confidential© 2012 Abbott
Meet LiveLifeWell Health Coach, Alissa Pludeman
• Onsite Health Coach in Lake County, IL
• B.S. Health Promotion and B.A. Dance from the University of Iowa
• Certified Health Coach, Pilates Instructor and Personal Trainer
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No Weights Required 3 Company Confidential© 2012 Abbott
Points Covered Today
• Why Should I Exercise?
• How Much of it do I Need?
• The In-Home Cardio Solution
• Weight Training with Little or No Equipment
• Create Muscle Tone with Common House Hold Items
• Get Real! A Sample Full Body Workout
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No Weights Required 4 Company Confidential© 2012 Abbott
Why Should I Exercise
• Reduce risk of heart attack, stroke and some cancers
• Reduce feelings of depression and anxiety, improves mood and promotes a sense of well-being
• Reduce weight and keep it off
• Gain more energy and sleep better
• Build stronger bones and muscles
• Relieve stress
• Help manage diabetes or other health conditions
• Increase flexibility and the ability to move easier
• Increase the efficiency of your heart and lower blood pressure
• Improve cholesterol
– Consistent physical activity can help improve HDL (good cholesterol)
– Decrease the amount of triglycerides in the blood
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No Weights Required 5 Company Confidential© 2012 Abbott
How Much Exercise Do I Need
• For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity exercise
OR
• 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity exercise, or an equivalent combination of moderate- and vigorous-intensity aerobic activity
• Include muscle-strengthening activities that are moderate- or high-intensity and involve all major muscle groups on 2 or more days a week
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No Weights Required 6 Company Confidential© 2012 Abbott
Your Excuse: No Time
• Your Solution:
– Cut out the time it would take to drive to the gym and workout at home!
– No time to fit a 30 minute chunk of walking in?
• Research shows that adding short bouts of activity can be beneficial, even if it is only 5-10 minutes at a time
– If you can’t get a 10 minute chunk of time
– Wear a pedometer and count your daily steps
– Add sets of exercises during a commercial break or between chores
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No Weights Required 7 Company Confidential© 2012 Abbott
Your Excuse: No Gym Membership or Equipment
• Your Solution: The At Home Workout Program
• Before you start any workout routine consult with a doctor to discuss any potential risks
– Listen to your body. Be mindful of your joints, especially wrists and knees
– Start small and then slowly increase. Proper form is more important then how much you are lifting or how fast you are walking
– Have fun! Play music, watch TV, or listen to a book on tape
– Make your workouts enjoyable so you’ll be excited for the next one. Buy a new water bottle or outfit or bring a friend along
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No Weights Required 8 Company Confidential© 2012 Abbott
In Home Cardio Solution
• Find your favorite way to increase your heart rate for 20-30 minutes
– Add intensity: work from a walk to a jog or a jog to a run
– Dance: put on some music and shake it around your living room
– Jump rope: try alternating legs or just jumping on one leg
– Climb the stairs: try skipping a stair
– Biking: with little impact on your joints add hills or increase the resistance
• Indoor stands are sold for outdoor bikes if you would like to try and bike year round!
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No Weights Required 9 Company Confidential© 2012 Abbott
In Home Cardio Solution
• Try This! Sample Workout Plan for the novice exerciser:
– Walk at a moderate pace outdoors or march in place indoors for 3-5 minutes
– Walk briskly outdoors or march in place for 3-5 minutes. To increase intensity march faster and pick up your knees
– Alternate between a moderate pace and brisk/more intense pace for 20-30 minutes
• This also can be done bike riding, just change gears to increase intensity or find a hilly area
• Add stair climbing for a more of a challenge
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No Weights Required 10 Company Confidential© 2012 Abbott
Weight Training Without Weights?
• Yes! Resistance training can be done with just your body weight
• Use the following house-hold items to create a workout
– The stairs
– A stable chair
– A wall
– Milk jugs (1/2 gallon or gallon)
– Soup cans
• Exercise bands can be used for a total body workout. They are inexpensive, don’t take up a lot of space and offer endless possibilities
• Exercise bands are great for those who travel a lot. They are small, light weight and easy to pack in your luggage
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No Weights Required 11 Company Confidential© 2012 Abbott
Try It! Sample Routine – Just You and Your Body
Warm up 3-5 minutes Jog in place or walk
Pushups 5-15 repetitions Advanced (Left)
Beginners (Center)
Note: Keep your back flat like a table. You can also do pushups on the wall (Right)
Stairs 3-5 minutes Walk up and down the stairs at an intense pace for you
Walk or march in place if you have bad knees
Triceps Dips 10-15 repetitions Use a chair or step.
Advanced: have your legs straight out in front of you
Beginners: keep knees bent to 90 degrees, as shown
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No Weights Required 12 Company Confidential© 2012 Abbott
Try It! Sample Routine – Just You and Your Body
Jog in place or walk
3-5 minutes Jog in place or walk
Wall Sit 1-2 minutes Back against the wall, squat down no further then a 90 degree angle, as shown
Note: If you have bad knees, don’t come all the way down
Plie Squat 10-15 repetitions Stand with your feet wider than hip distance, toes pointed out. Squat down
Note: Walk or march in place if you have bad knees
To increase intensity you can hold a milk jug
Stairs 3-5 minutes Walk up and down the stairs at an intense pace for you
Note: Add front and side toe-taps or march in place if you have bad knees
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No Weights Required 13 Company Confidential© 2012 Abbott
Try It! Sample Routine – Just You and Your Body
Plank Hold 30 seconds
Keep back in a straight line
Elbows right under shoulders
Abdominals engaged
Bicycles 10-20 repetitions Elbow to knee, keep elbows out, do not pull on the neck
Repeat the routine if you’re feeling good and be sure to stretch after you’ve finished
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No Weights Required 14 Company Confidential© 2012 Abbott
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Please visit iLiveLifeWell.comfor more information
Thank you!