Presented by Fitness Trainer and Healthy Living Lifestyle Coach, Jackie Stewart
Presented by Fitness Trainer and Healthy
Living Lifestyle Coach,Jackie Stewart
Recent US Obesity StatisticsRecent US Obesity Statistics
58 million overweight, 40 million obese, 33 million morbidly obese
78% of Americans are not meeting basic activity level recommendations
8 out of 10 over the age of 25 are overweight
Wellness International Network Ltd.
LET’S START A LET’S START A REVOLUTION!REVOLUTION!
Benefits of an Active LifestyleBenefits of an Active Lifestyle
Decreases risks of heart disease, high blood pressure, diabetes and certain types of cancers
Is a key factor in helping lose and maintain your weight
Improves mood, helps relieve depression, and increases feelings of well-being
Is a great stress relieverHelps build and maintain healthy bones, muscles,
and joints Reduces risks of falling and fracturing bones as
you age
Activity TypesActivity TypesPlayful
Housework GardeningBike ridesDancingWalking/hikingRollerblading Swimming Playing with kidsWii games
Structured
Aerobic classesCardio equipmentWeight trainingFitness videosHome equipmentRacesPersonal trainerSportsWii Fit
Exercise Program Components Exercise Program Components
1 Warm up2 Cardiovascular3 Muscular strength &
endurance4 Cool down5 Flexibility
Aerobic Training ElementsAerobic Training ElementsAerobic Training
Recommendations◦Frequency: 3-5 days a week◦Intensity 55/65 – 90% MHR◦Duration: 20 – 60 minutes
of aerobic activity◦Works: large muscle groups
in a rhythmic activity
Strength Training ElementsStrength Training Elements
Strength Building Recommendations◦8-12 repetitions (1-3
sets)◦8-10 exercises of
major muscle groups◦Minimum of 2-3
days per week◦Get to your “2”
Strength Training ElementsStrength Training Elements
Muscle EnduranceRecommendations◦15-18 repetitions (1-
3 sets)◦8-10 exercises of
major muscle groups◦Minimum of 2-3
days per week◦Get to your “2”
Flexibility Training ElementsFlexibility Training Elements
Flexibility Training Recommendations Stretch major muscle groups sufficient
to develop and maintain ROMMinimum of 2-3 days per weekAvoid bouncing during stretches Breath through stretchDynamic stretch prior to
workoutStatic stretch after
workout
Heart Rate MonitoringHeart Rate Monitoring(220 – age) x desired percentage = THR
Example: 45 year old participant(220 – 45) = 175 x .65 = 114 bpm(220 – 45) = 175 x .90 = 158 bpmTHR range = 114 – 158 bpm
You burn the most calories in your THR zone◦ Remember 3,500 calories = 1 pound
The scale of perceived exercitation (7 or 8 during workout)
Healthy Weight LossHealthy Weight Loss
Have realistic weight loss expectations
A healthy weight loss is between ½ to 2 lbs per week or ½ to 1% of your body weight
If you cut out 500 calories per day, you will lose 1 lb per week1lb = approximately 3,500 calories
How your body burnsHow your body burnsRest
◦60% fat and 40% carbs◦Burns 53 cals per hour/32 fat cals
Low Intensity (60% HR max)◦35% fat and 65% carbs◦Burns 425 cals per hour/149 fat cals
Moderate Intensity (80% HR max)◦25% fat and 75% carbs◦Burns 570 cals per hour/143 fat cals
Maximal Intensity (100% HR max)◦0% fat and 100% carbs◦Burns 700 cals per hour/0 fat cals
Measuring your results Measuring your results Remember the
scale is just one way of measuring
Another way is to keep a record of your measurements
Note other changes in yourself
Try to purchase a scale that tracks water and body fat%
WaterWaterBenefits
Helps control appetite
Cushions your joints
Enhances energyAids in digestion Helps burn fat
more efficiently
Amount• Take in half your
body weight in ounces
• If you weigh 150 lbs you would want to drink 75 oz (approximately 9 cups)
• For every one cup of Caffeine drink an extra two cups of water
“If you are not making the progress you would like to make and are capable of making, it is simply because your goals are not clearly defined.”
- Paul J. Meyer“What would you attempt to do if you knew you
could not fail?” - Dr. Robert Schiller“All we have to decide is what to do with the time
we are given.”- Gandalf, Fellowship of Rings
“Whether you think you can or can’t, you’re right.”- Henry Ford
Commit to ChangeCommit to ChangeIt takes 21 days to make or break a
habitSurround yourself with a healthy
environment Write down your goals and
accomplishments and reflect on them daily
Share your successes with othersReward yourself for healthy changes
““It is confidence in It is confidence in our bodies, minds, our bodies, minds, and spirits that and spirits that allows us to keep allows us to keep looking for new looking for new adventures, new adventures, new directions to grow directions to grow in, and new in, and new lessons to learn…”lessons to learn…”- - Oprah WinfreyOprah Winfrey
Jackie StewartJackiesPersonalTraining.com
253.820.2850