Presentation on theme: "NIH Wellness Lecture Series: Focus On You!"— Presentation transcript:
1 2009-2010 NIH Wellness Lecture Series: Focus On You! Fitness in Today’s World: How to Incorporate Fitness into a Busy LifestyleKelly Janes, CPT, SPTNIH R&W Fitness CenterMarymount UniversityOctober 14th, 2009
2 Presentation Outline Diet Modifications Exercise Tips Exercise At The OfficeSecrets for success
3 Lose More Weight 1 pound = 3,500 calories1 To lose 1 pound a week need to create a 500 calorie deficit a day in your current dietThis is best accomplished through the combination of both diet and exerciseBe Careful: Losing too much weight too fast actually lowers your immune system and predisposes you to illness
4 Diet Tips Breakfast The most important meal of the day Studies show that men and women who consume breakfast on a regular basis on average weigh less than those who don’t.2LunchBring a bag lunch! You’re likely to eat less and eat healthier.DinnerCook dinner rather than eating take out or microwave mealsGeneral Tip:Strive for 5!Foods lower on the Glycemic index are better at reducing cholesterol and blood pressure and help you burn more fat while you work out.250-60% carbs, 12-15% protein, less than 30 % fat.3
5 Exercise Tips General Exercise Principle: Vary Up Cardio 30 minutes of cardio 5-7 days/week3Resistance Training 2-3 days/week3Vary Up Cardio10 Minutes biking10 Minutes walking10 Minutes EllipticalBurn More Fat:You burn more fat with longer duration, lower intensity workouts than you do with shorter duration, higher intensity workouts4Image from:
6 Exercise At The office! Cardio: Resistance Training: Stretch: Take the stairs instead of the elevatorWalk around the building for 10 minutes 3 X a dayResistance Training:Belly button tucksScapula squeezeDesk push upStretch:Upper trap stretchTriceps stretchPec stretchImage from:
7 Stretch At The Office Pectoral Stretch Trap/Levator Stretch Triceps StretchImage from:Image from:Image from:
8 Secrets for Success Common Excuses and How to Avoid Them: “I’m too tired”“I’m bored”“I don’t have the time”“I need motivation and can’t afford a trainer”Make Exercise a habit!
9 Lifelong Benefits of Exercise3 Reduces the risk of all cause mortalityLowers high blood pressure and high cholesterolBoosts mood and provides energyReduces the risk of musculoskeletal injuryHelps you “feel good” overall!
10 Get The Ball Rolling Join a gym! Get a workout buddy! Practice safe exercise!
11 References:1.) Shay L, Shobert J, Seibert D, Thomas L. Adult weight management:translating research and guidelines into practice. J Am Acad Nurse Pract ;21(4):2.) Stevenson E, Astbury N, Simpson E, Taylor M, Macdonald I. Fat oxidation during exercise and satiety during recovery are increased following a low-glycemic index breakfast in sedentary women. J Nutr ;139(5):3.) Nelson M, Rejeski J, Blair S, Duncan P, Judge J, King A, Macera C, Castaneda-Sceppa C. Physical activity and public health in older adults: recommendation from the ACSM and AHA. Circulation ;116:1-10.4.) Achten J, Gleeson M, Jeukendrup AE. Determination of the exercise intensity that elicits maximal fat oxidation. Med Sci Sports Exerc. 2002;34(1):92-97.