Nutrition and Summer Fitness Activities and Workouts By: Timmy Phomsouvanh
Nutrition and Summer Fitness Activities and Workouts
By: Timmy Phomsouvanh
Overview
Restaurant Quiz
Calorie Calculations
Nutrition
Summer Activities
Home Workouts
Playground Workouts
Calorie EER & REEEstimated Energy Requirement, Resting Energy Expenditure
Female EER = REE x activity level
REE = (10 x Wt in Kgs) + (6.25 x height in cms) – (5 x age) – 161
Male EER = REE x activity level
REE = (10 x Wt in Kgs) + (6.25 x height in cms) – (5 x age) + 5
Activity level: Sedentary = 1.25
Light active = 1.5
Moderately active = 1.75
Very active = 2.0
Extremely active = 2.25
Nutrition- MyPlate
Resources for Nutrition & Health
Weight & Calories
Physical Activity
SuperTracker
Healthy Eating Tips
Fruits
About 2 cups per day
Apple- Small, 2.5” diameter
Banana- Large, 8-9”
Grapes- 32 seedless
Orange- Large 3” diameter
Vegetables
About 2.5-3 cups per day
Broccoli- 3 spears
Carrots- 2 medium
Red peppers- Large 3” diameter
Corn- Large 8-9”
White potatoes- Medium 2.5-3” diameter
Carbohydrates
Carbohydrates are the body’s preferred energy source
Helps maintain optimal energy when active
Helps promote muscle recovery along with protein
The recommended intake is 45-65% of total calories
30-60 minutes after workouts
Simple (bad)- white bread, white rice, cake, ice cream, sugary foods, milk
Complex (good)- Sweet potatoes, brown rice, oatmeal
Protein
Calculations Nonactive protein needs- 0.8
g/kgbwt
Active individuals needs- 1.2-1.8 g/kgbwt
To gain lean muscle mass, 1.6-1.8 g/kgbwt
The recommended intake is 10-35% of total calories
Foods Meat
Poultry
Fish
Dry beans & peas
Eggs
Nuts & seeds
Protein Benefits
Muscle growth
Enhanced recovery
Supply many nutrients
Can help with weight loss
Keeps you full and satisfied
Helps support strong, lean bodies
Better bone density and less risk for osteoporosis
Function as building blocks for bones, muscles, cartilage, skin, and blood
Dairy
Foods About 3 cups per day
Milk (choose fat-free or low-fat)
Yogurt- 8 oz.
Cheese- 2 oz. of American or 2 cups cottage cheese
Soymilk (soy beverage)
Benefits Reduce risk of cardiovascular
disease and type 2 diabetes, and with lower blood pressure
Improve bone health and may reduce risk of osteoporosis
Development and maintenance of healthy teeth
Know Your H2O
Drink when you are not thirsty
Improve skin
Promotes weight loss
Maintains digestion
Increase energy levels
Body temperature regulation
Others
Fat intake to maintain health provides 20-35% of total calories and less than 7% from saturated fat.
Cholesterol intake should be <300mg/d
Recommended salt intake is about 2400mg/d
Fiber- 1.4 g per 100 calories consumed
Summer Activities
Hiking- Ogden River Parkway, Birdsong, Bonneville Shoreline, Indian Trail
Fishing- Weber/Ogden River, Glassman Pond, Meadow Creek Pond, 21st Pond
Mountain Biking- Bonneville Shoreline Trail, Antelope Island, Ben Lomond
Climbing- Ogden Canyon, The Front Climbing Club, WSU
Watersports- Pineview, Willard, Causey, Green Mountain
Events- Ogden Marathon, Katie and Taylor Marcus Memorial 5k, Livastride Run for LYF 5k or 10k
Many trails are accessible from the east end of the Weber State campus
Home Workouts- Chair
Dips
Legs
Abs
Home Workout- Table
Inverted rows
Push-ups
Triceps
Home Workout- Couch
Sit-ups
Legs
Any others?
Home Workouts- Others
Arm curls
Shoulder raises
Triceps
Back
Playground/Park Workouts
Bench
Bar
Swings
Monkey bars
Summary
MyPlate
Calorie Intake
Nutrition
Summer activities
Workouts
Questions ??
References
http://getoutandlive.org/participate/skirt-in-the-dirt
http://www.utahrunning.com/search
http://www.bodybuilding.com/store/carbs.htm?searchterm=carbohy
http://www.visitogden.com/things-to-do/outdoor-activities