1. Elements Of Personal Fitness
By: Kellan Strobel

2. 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.

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

4. 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

5. 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

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

7. 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

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

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

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

11. 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.

12. 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

13. 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

14. 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

15. 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

16. 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!