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THE LUNCH HOUR: HOW TO EFFECTIVELY USE YOUR LUNCH BREAK One Cannot think well, love well, sleep well, if one has not dined well. - Virginia Woolf - Josh.

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Presentation on theme: "THE LUNCH HOUR: HOW TO EFFECTIVELY USE YOUR LUNCH BREAK One Cannot think well, love well, sleep well, if one has not dined well. - Virginia Woolf - Josh."— Presentation transcript:

1 THE LUNCH HOUR: HOW TO EFFECTIVELY USE YOUR LUNCH BREAK One Cannot think well, love well, sleep well, if one has not dined well. - Virginia Woolf - Josh Salinas Shea Anderson Grant Johannes

2 OVERVIEW Basic physical activity informationBasic physical activity information Examples of short and effective workout routinesExamples of short and effective workout routines Workout demonstrationWorkout demonstration Basic diet informationBasic diet information Recommendations for quick and easy meals and snacksRecommendations for quick and easy meals and snacks Sample healthy recipe preparationSample healthy recipe preparation

3 The Truth About Exercise Most people feel they dont have enough time for a workout in their work dayMost people feel they dont have enough time for a workout in their work day ANY exercise is better than NO exerciseANY exercise is better than NO exercise Exercise will not only keep you energized and increase productivity, but it will also help you feel better throughout the dayExercise will not only keep you energized and increase productivity, but it will also help you feel better throughout the day Workouts dont have to be exhausting to make a differenceWorkouts dont have to be exhausting to make a difference

4 Warm-up and stretching Often overlooked in a workout regimenOften overlooked in a workout regimen Proper warm-up and stretching techniques help prevent injuryProper warm-up and stretching techniques help prevent injury A proper warm-up also leads to a more effective workoutA proper warm-up also leads to a more effective workout Many methods can be utilized, but easiest and most often used methods are:Many methods can be utilized, but easiest and most often used methods are: Static StretchingStatic Stretching Dynamic Warm-UpDynamic Warm-Up

5 Static stretching Method that involves placing tension on a muscle groupMethod that involves placing tension on a muscle group Leads to increased blood flow and tissue elasticityLeads to increased blood flow and tissue elasticity Most commonly used parametersMost commonly used parameters Hold stretch position at point before pain occursHold stretch position at point before pain occurs Once comfortable point has been reached, hold position for 30 secondsOnce comfortable point has been reached, hold position for 30 seconds Release, and repeat on opposite limbRelease, and repeat on opposite limb Cycle through major muscle groups 2-3 timesCycle through major muscle groups 2-3 times

6 Static stretching Common Muscle Groups targeted during Static StretchingCommon Muscle Groups targeted during Static Stretching HamstringsHamstrings QuadricepsQuadriceps Gastrocnemius (Calves)Gastrocnemius (Calves) Triceps/BicepsTriceps/Biceps Pectorals (Chest)Pectorals (Chest) ShouldersShoulders Lumbar SpineLumbar Spine

7 Dynamic stretching Method of stretching that involves progression through a movement to provide a stretch to the targeted muscle or group of musclesMethod of stretching that involves progression through a movement to provide a stretch to the targeted muscle or group of muscles Also called Active StretchingAlso called Active Stretching Very popular method among athletesVery popular method among athletes Depending on intensity, may have a cardio componentDepending on intensity, may have a cardio component Not to be confused with Ballistic StretchingNot to be confused with Ballistic Stretching Includes a bouncing componentIncludes a bouncing component Often avoided due to high occurrence of injury from overstretchingOften avoided due to high occurrence of injury from overstretching

8 Dynamic stretching Most common Dynamic Stretching Movements:Most common Dynamic Stretching Movements: Walking Lunge with a twistWalking Lunge with a twist Toe to handToe to hand Butt KicksButt Kicks CariocaCarioca High KneesHigh Knees Shoulder CirclesShoulder Circles Arm CrossoversArm Crossovers

9 Quick 20 Minute Workouts

10 20 Minute Workouts Workouts can be strength based, cardio based, cardio- interval based, etc.Workouts can be strength based, cardio based, cardio- interval based, etc. Workouts can be done in your office or in HPER with more options and equipment availabilityWorkouts can be done in your office or in HPER with more options and equipment availability

11 Strength Based Workouts 1 minute high knees1 minute high knees 1 minute jumping jacks1 minute jumping jacks 1 minute body weight squats1 minute body weight squats 1 minute pushups1 minute pushups 1 minute lunges1 minute lunges 1 minute rest1 minute rest Repeat 3-4 timesRepeat 3-4 times

12 Strength Based Workouts 10 pushups10 pushups 25 crunches25 crunches 25 squats25 squats 30 lunges30 lunges 50 jumping jacks50 jumping jacks 60 second wall sit60 second wall sit Repeat 3-4 timesRepeat 3-4 times

13 Free Weight Workouts 10 Goblet Squats10 Goblet Squats 10 Dumbbell Bench Press10 Dumbbell Bench Press 30 Second Plank30 Second Plank 10 Split Squats each Leg10 Split Squats each Leg 10 Dumbbell Row each arm10 Dumbbell Row each arm 30 Second Plank30 Second Plank Repeat 3-4 timesRepeat 3-4 times

14 Free Weight Workouts 3 x 10 Barbell Squats3 x 10 Barbell Squats 3 x 10 Hamstring Curls on Swiss Ball3 x 10 Hamstring Curls on Swiss Ball 3 x 10 Bench Press3 x 10 Bench Press 3 x 10 Lat Pull-down3 x 10 Lat Pull-down 3 x 10 Bicep Curls3 x 10 Bicep Curls 3 x 10 Triceps Extensions3 x 10 Triceps Extensions

15 Cardio Based Workouts 20 Minute Walk (outside/treadmill)20 Minute Walk (outside/treadmill) 20 Minute Jog (outside/treadmill)20 Minute Jog (outside/treadmill) 20 Minute Elliptical20 Minute Elliptical 20 Minute Bike Ride20 Minute Bike Ride 20 Minute Stair Climber20 Minute Stair Climber

16 Cardio/Interval Based Workouts These can be done outside, on a treadmill, bike, or elliptical:These can be done outside, on a treadmill, bike, or elliptical: 15 second run – 45 second rest15 second run – 45 second rest 15 second sprint – 45 second rest15 second sprint – 45 second rest 15 second sprint – 45 second jog15 second sprint – 45 second jog Increase sprint/run time and decrease rest time once you become acclimated to the workoutIncrease sprint/run time and decrease rest time once you become acclimated to the workout

17 Workout demonstration

18 Choosing 6 Meals instead of 3 Three meals a day -- breakfast, lunch, and dinner -- is a way of life for many of us. Some diet experts believe more frequent meals could be better. Eating six small meals a day can help regulate blood sugar, control cravings and keep hunger at bay. As long as you choose the right foods and watch portion sizes, "grazing" throughout the day can help you lose weight while keeping you energized.

19 Hunger & Diet Hunger is a dieters worst enemy. Hunger usually occurs between meals, when blood sugar levels drop. In theory, if you divide your daily calorie intake into several small meals throughout the day, hunger wont be an issue. Eating more frequently could actually mean less nutrition and more calories if you dont carefully plan out your snacks and meals.

20 Tips for What to choose Each mini-meal or snack should include lean- or low- fat protein, fiber, and a little healthy fat along with at least one fruit or veggie in each mini-meal. Good protein sources include lean meat, seafood, low-fat dairy, eggs, nuts and beans. Fiber-rich foods include whole grains, fruits, vegetables, and beans. Healthy fats come from vegetable oils, avocados, nuts, and fatty fish.

21 If your Goal is to lose weight If you want to lose weight while eating several times a day, you must control your portions. Be careful of foods that are easy to overeat, like cheese, pasta, nuts and any of your favorite foods. Walk when you can. Spending lunch at your desk when you have a long day as it is, isn't a good thing. If you have to eat at your desk, look for ways to move during the day. Walk to the water cooler, from the farthest spot in the parking lot, to the copy machine, anything you can do to move your muscles.

22 Eating at Work tips Eating six mini-meals a day can be a challenge when you're at work. Try to prepare your lunch & snacks the night before. For work parties that have food available, remember to watch portion sizes at lunch. To keep portions in check, take home part of your food for another meal, or simply choose a salad or a lighter option. Create a group of your coworkers that will join you in making healthy choices at work during lunch.

23 Quick Snack/meals Examples of some healthy snacks and meals located in the HPER Café: Chicken Caesar Salad Tuna Salad Sandwich Turkey Ciabatta Sandwich Strawberry Banana Smoothie Cut Fruit Veggies & Dip

24 Turkey tacos Cooking equipment that you will need:Cooking equipment that you will need: Oven RangeOven Range SkilletSkillet StrainerStrainer Spatula or Wooden SpoonSpatula or Wooden Spoon Ingredients:Ingredients: 1 lb. Ground Turkey, 93% Lean1 lb. Ground Turkey, 93% Lean 1 packet Taco Seasoning1 packet Taco Seasoning Taco SauceTaco Sauce Shredded LettuceShredded Lettuce Diced TomatoesDiced Tomatoes Shredded CheeseShredded Cheese Whole Wheat Taco ShellsWhole Wheat Taco Shells Approximate Prep Time: 10-15 minutesApproximate Prep Time: 10-15 minutes Macronutrient Breakdown for 1 Turkey Taco:Macronutrient Breakdown for 1 Turkey Taco: Carbohydrates: 68 gCarbohydrates: 68 g Fats: 14.5 gFats: 14.5 g Proteins: 35 gProteins: 35 g Calories: 495Calories: 495

25 Turkey Tacos Instructions:Instructions: Set burner to medium to high heatSet burner to medium to high heat Break up ground turkey in skilletBreak up ground turkey in skillet Cook meat until no longer pink. Stir regularly to prevent burning.Cook meat until no longer pink. Stir regularly to prevent burning. Pour meat into strainer to drain excess grease.Pour meat into strainer to drain excess grease. After adding meat back to skillet, pour ¾ cup of water and taco seasoning into skillet. Turn burner to high and stir in seasoning. Bring to a boil. Stir regularly to prevent burning.After adding meat back to skillet, pour ¾ cup of water and taco seasoning into skillet. Turn burner to high and stir in seasoning. Bring to a boil. Stir regularly to prevent burning. Warm taco shells. Add lettuce, tomato, cheese and taco sauce.Warm taco shells. Add lettuce, tomato, cheese and taco sauce. Enjoy!Enjoy!

26 Conclusion For the workout portion of your lunch hour:For the workout portion of your lunch hour: Any exercise is better than no exerciseAny exercise is better than no exercise Can complete an effective workout in 20-30 minutesCan complete an effective workout in 20-30 minutes Important to warm-up and cool down to prevent injuryImportant to warm-up and cool down to prevent injury For the meal portion of your lunch hour:For the meal portion of your lunch hour: Portion size is keyPortion size is key Snack or meal should have a good balance of carbohydrates, fats and proteinsSnack or meal should have a good balance of carbohydrates, fats and proteins Many healthy options available on campusMany healthy options available on campus Healthy meals and snacks can easily be made at homeHealthy meals and snacks can easily be made at home

27 References www.webmd.comwww.webmd.comwww.webmd.com www.ccohs.cawww.ccohs.cawww.ccohs.ca www.goodhabitsuae.comwww.goodhabitsuae.comwww.goodhabitsuae.com www.Whfoods.comwww.Whfoods.comwww.Whfoods.com www.Eatingwell.comwww.Eatingwell.comwww.Eatingwell.com www.cookinglight.comwww.cookinglight.comwww.cookinglight.com www.health.comwww.health.comwww.health.com Essentials of Strength Training and Conditioning by Thomas R. Baechle & Roger W. EarleEssentials of Strength Training and Conditioning by Thomas R. Baechle & Roger W. Earle


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