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ANTHONY VERRILLI AUDIENCE: TEENS TO ADULTS
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THINGS TO CONSIDER WHEN STAYING HEALTHY Exercise daily Have a
healthy balanced diet (drinks lots of water) Know how to manage
your stress Eat plenty of fruits and vegetables (no fatty or sweet
foods) Stay physically active in terms of outdoor/indoor
sports
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ACTIVITIES TO KEEP YOU PHYSICALLY FIT o Regular exercise is the
best thing you can do to keep fit o Aerobic Exercises o Strength
Training o Stretching Exercises
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AEROBIC EXERCISE (CARDIO) Strengthens heart and cardiovascular
system At least 30 minutes of moderate-intense exercise 5 days a
week MODERATE INTENSITY increase heart-rate still allowing to carry
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AEROBIC EXERCISE (CARDIO) POPULAR ACTIVITIES Walking Running
Cycling Swimming INCREASE SESSIONS Increasing sessions to 60 to 90
minutes give additional benefits such as weight loss/ maintenance
Staying fit reduces your risk of developing heart disease, some
types of cancer, and diabetes
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STRENGTH TRAINING Strengthen muscles, bones, protects your
joints Boosts your metabolism making it easier to control your
weight Activities Include: weight lifting, resistance band,
pushups, sit-ups, pull-ups, leg squats Strength training exercises
are intended for your major muscle groups 2 times per week
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STRETCHING EXERCISE (FLEXIBILITY) Regular Stretching Increases:
Physical and mental relaxation Releases muscles tension and
soreness Helps improve posture ALWAYS: stretch muscles when warm
NEVER: bounce or hold breath when stretching Stretch 5 to 30
minutes after workout
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HEALTHY BALANCED DIET What a healthy eating plan looks like: *
Emphasizes fruits, vegetables, whole grains, and fat-free or
low-fat milk and milk products * Includes lean meats, poultry,
fish, beans, eggs, and nuts * Is low in saturated fats, trans fats,
cholesterol, sodium, and added sugars * Stays within your daily
calorie needs
12 FOODS TO HELP FIGHT BELLY FAT 7.Turkey builds muscles,
strengthens immune system 8.Peanut Butter boosts testosterone,
builds muscles, burns fat 9.Olive Oil lowers cholesterol,
strengthens immune systems 10.Whole-Grain Breads prevents body from
storing fat 11.Extra (WHEY) Protein builds muscle, burns fat
12.Raspberries/berries - Protects heart, enhances eyesight,
improves balance, coordination, and short-term memory
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6 FOODS TO AVOID WHEN BURNING BELLY FAT 1.Soda large amount of
sugars, empty calories that add weight 2.Dessert to many calories
3.Fast Food saturated fats and fatty oils 4.Whole, Low Fat and 2%
Milk source of calcium but high fat content 5.Potato Chips trans
fats, increase cholesterol 6.Pancakes large amount of
calories/fats
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MANAGING STRESS Figure out where the stress is coming from
Consider what you can control and work on that! DO WHAT YOU LOVE
Manage your time well Create a toolbox of technique's
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MANAGING STRESS Pick off the negotiables from your plate
Sufficient sleep and exercise Sometimes say NO to avoid stressful
situations Realize the difference between worrying and caring
Embrace mistakes
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HOW TO GET ABS 1.Strict and consistent body building diet -
small meal every two hours 2.High-Intensity Ab Workouts -attack the
abs from every angle / more sets, more reps 3.Cardio maximizes
Fat-Burn Effects -digs into stored fat and burns it 4.Advanced
Fat-Burning Supplement - Scientifically researched ingredients to
increase fat-burn
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CROSS TRAINING Definition: training in two or more sports in
order to improve fitness and performance, especially in a main
sport. =
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WHEN CONSIDERING MENS HEALTH Compared to women, men are most
likely to: Smoke and drink Make unhealthy or risky choices Put off
regular check ups and medical care
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THINGS TO KNOW WHEN STAYING HEALTHY Eat properly Sleep properly
Right amount of exercises and reps along with time frame Manage
stress Stay physically active