Activity Types:

Playful

Activity Types:

Structured

Heart Rate Monitoring:
How Your Body Burns:
  • Rest
    60% fat and 40% carbs
    Burns 53 cals per hour/32 fat cals
  • Low Intensity (60% HR max)
    35% fat and 65% carbs
    Burns 425 cals per hour/149 fat cals
  • Moderate Intensity (80% HR max)
    25% fat and 75% carbs
    Burns 570 cals per hour/143 fat cals
  • Maximal Intensity (100% HR max)
    0% fat and 100% carbs
    Burns 700 cals per hour/0 fat cals

 

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The Inactive Lifestyle


+ More than 60% of adults do not achieve the recommended amount of activity
+ 25% of all adults are not active at all
+ Nearly half of youth ages 12-21 are not active at all
+ It’s becoming more common for schools to not include physical activity programs

The Benefits of an Active Lifestyle

+ Decreases risks of heart disease, high blood pressure, diabetes and certain types of cancers
+ Is a key factor in helping lose and maintain your weight
+ Improves mood, helps relieve depression, and increases feelings of well-being
+ Is a great stress reliever
+ Helps build and maintain healthy bones, muscles, and joints
+ Reduces risks of falling and fracturing bones as you age

 

 

 

 

Water

Amount

Take in half your body weight in ounces

If you weigh 150 lbs you would want to drink 75 oz (aprox 9 cups)

For every one cup of caffeine drink an extra two cups of water

 

Benefits

Helps control appetite

Cushions your joints

Enhances energy

Aids in digestion

Helps butn fat more efficiently

 

Dining Out

Limit dining out as much as possible
Start with a broth based soup or a salad with low fat dressing before your meal to limit calorie intake
Ask for more veggies with your meal
Leave off the extra toppings or cut the amount in half
Try to stay away from fried, creamy, breaded, smothered, crispy and supreme foods when ordering

 

Healthy Weight Loss

Have realistic weight loss expectations
A healthy weight loss is between ½ to 2 lbs per week or ½ to 1% of your body weight
If you cut out 500 calories per day, you will lose 1 lb per week
1lb = approximately 3,500 calories

 

Helpful Ideas

Same size, fewer calories
Choose low calorie condiments
Opt for lower fat items
Get in enough water
Have a balanced diet
Practice healthy alternatives to handle stress
Monitor food intake daily
Move more

 

Measuring Your Results

Remember the scale is just one way of measuring
Another way is to keep a record of your measurements
Note other changes in yourself
Try to purchase a scale that tracks water and body fat %

 

Exercise Program Components

Warm up
Cardiovascular
Muscular strength & endurance
Cool down
Flexibility

 

Aerobic Training Elements

Aerobic Training Recommendations

Frequency: 3-5 days a week
Intensity 55/65 – 90% MHR
Duration: 20 – 60 minutes of aerobic activity
Works: large muscle groups in a rhythmic activity

 

Strength Training Elements

Strength Building Recommendations

8-12 repetitions (1-3 sets)
8-10 exercises of major muscle groups
Minimum of 2-3 days per week
Get to your “2”

Muscle Endurance Recommendations

15-18 repetitions (1-3 sets)
8-10 exercises of major muscle groups
Minimum of 2-3 days per week
Get to your “2”

 

Flexibility Training Elements

Flexibility Training Recommendations

Stretch major muscle groups sufficient to develop and maintain ROM
Minimum of 2-3 days per week
Avoid bouncing during stretches
Breath through stretch

Dynamic stretch prior to workout
Static stretch after workout

 

Commit to Change

It takes 21 days to make or break a habit
Surround yourself with a healthy environment
Write down your goals and accomplishments and reflect on them daily
Share your successes with others
Reward yourself for healthy changes

Call Jackie today!