Elements Of Personal Fitness By: Kellan Strobel

The Physics of Exercise Any kind of physical movement requires energy (calories) The more you move, the more energy you need and the more calories you use Using more calories than you take in causes weight loss and vice versa Aerobic exercise uses the most energy Exercise helps ensure that stored fat, rather than muscle tissue is used to meet energy needs.

Kinds of Exercise Aerobic (any exercise that uses the large muscle groups in a continuous, sustained movement) Muscle strengthening Stretching

Seminar Goals Understand the physical and mental health benefits of regular exercise and healthy eating Learn the type and frequency of exercise that will lead to health benefits Learn weight management techniques and healthy eating guidelines Identify barriers to success and ways to overcome them Develop a personal fitness action plan Know the benefits of your EAP

Physical Activity Statistics Up to 12% of deaths in the U.S. (250,000 per year ) are due to a lack of physical activity Less active people have a 30-50% greater risk of developing high blood pressure Only 22% of American adults get enough exercise to achieve cardiovascular results

Physical Benefits of Exercise Reduced risk of heart disease Weight control Improved cholesterol levels Increased energy Prevention of bone loss

Physical Benefits of Exercise (cont’d) Improved strength, endurance and flexibility Diabetes prevention/control Increased immunity to minor illnesses Ensures that stored fat is used for energy

Emotional Benefits of Exercise Stress and tension release Improved self image Decreased anxiety, depression Increased enthusiasm and optimism

How Much Exercise? At least 20-30 minutes of moderate aerobic activity At least 3 times a week Lower intensity activities have benefits, too Upwards of 3 times a week

Overcoming Barriers to Success If possible, have someone join you! Exercise shouldn’t hurt Make it enjoyable Do a cost/benefit analysis

Nutrition Matters Diet is a significant factor in the risk of coronary heart disease, some cancers, diabetes, and stroke (four of the 10 leading causes of death in U.S.) Diet is also a contributing factor in the risk for hypertension, osteoporosis, and obesity. Improving your diet can have a significant impact on your overall health, both short and long term.

Weight Management vs. Weight Loss 1 in 3 Americans are trying to lose weight Studies have shown that 95% of dieters regain their lost weight Failures result from a short term focus on weight loss as opposed to lifestyle changes than can be maintained for a lifetime

Weight Management Guidelines Make health your priority Focus on healthy eating, not a “diet” Eating for good health is the same as eating to control weight Including physical activity is the key to weight management

What is Your Healthy Weight? A healthy weight takes your height into consideration, not just size Celebrities set an unrealistic standard for the average man and woman What is healthy for you is not necessarily going to reflect what you see in the media

Healthy Eating Habits The Food Pyramid is the best guideline* Know what a serving size is If you exercise less than 3x’s a week, adhere to the lowest number of servings on the pyramid

What Works… Choosing low-glycemic foods Engaging in regular exercise Not skimping on protein Avoiding “dense” foods Having a little fat Continue at your goals!