Find Your Balance Between Food Physical Activity 1

Find Your Balance Between Food & Physical Activity

1. Why would today’s teen not be physically active? 2. What are some consequences for not being physically active? 3. What are some of the benefits of physical activity? 4. What are some simple choices you can make to add physical activity into your daily routine?

Why is this a myth? • Eating a candy bar before a workout provide energy. • A high protein diet is the way to go to lose weight and build muscle at the same time • An athlete needs sports drinks to stay hydrated. • Using a supplement will give me the edge I need to beat my competition

Types of workouts • Aerobics- one uses large • Anaerobic - high intensity workouts that muscle groups are performed for a repetitively for a short time sustained amount of time. ü Such as jumping, weightlifting, stress ü Types: dance, bicycling, training workouts and rowing machine, in-line sprinting. skating, fitness walking, jumping rope, running, stair climbing and swimming.

Benefits of physical activity Build lean muscle Decrease body fat Build strong bones Help mange weight Improve mood Improve endurance Improve muscular strength Build positive self-esteem Decrease blood pressure Increase flexibility Social aspects More energetic Relieve tension and stress Help to sleep better Reduce risk of cancer, diabetes, heart disease Reduce the risk of dying prematurely Lower cholesterol Add excitement and fun to life

Make activity part of your day! Park far away and walk to offices or stores Replace breaks at work with short walks Mow the lawn with a push mower Wash the car by hand Play with the kids and pets outside Take the stairs

Start a Routine Join a walking group Participate on an office or community softball or bowling team Take part in community recreation center activities Take yoga, golf or karate lessons Try out for a team Play a club sport Find something you enjoy!!

Healthy Nutrition Definition of Calories: – A measure of energy in food & in our body. – 3, 500 calories=1 lb Definition of Nutrients: – Are substances in food that your body needs to grow, to repair itself, and to supply you with energy.

Metabolism • Factors That Affect Metabolism– There are many different things that can cause the metabolism to speed up or slow down. – 1. Age- as one gets older metabolism slows down. – 2. Body type- those with more lean muscle mass have a higher metabolism. – 3. Fasting or starvation- lowers the metabolism. – 4. Exercise- the more physical activity you do the higher your metabolism is. – 5. 5 -6 small meals a day- increases your metabolism.

Calories needed per day to maintain weight by activity level/age Sedentary=never works out Moderately active=1 or 2 times a week with light activity Active=works out regularly

Moderate Activities and Calories Burned Hiking Light Yard Work Dancing Golf (walking with clubs) Bicycling (less than 10 mph) Walking (3 ½ mph) Light Weight Training Stretching In 1 hour In 30 minutes 370 185 330 165 290 145 280 220 180 140 110 90

Vigorous Activities and Calories Burned Running (5 mph) Bicycling (more than 10 mph) Swimming Freestyle Laps Aerobics Walking (4 ½ mph) Heavy Yard Work Vigorous Weight Lifting Basketball In 1 hour In 30 minutes 590 295 510 480 460 255 240 230 440 440 220 220

Why do I need the nutrient? • Carbohydrate – Quick, easy to use fuel – Battery to get body started • Fat – Endurance to keep you moving – Gas in your tank • Protein – Can use them in a pinch for power – Building and maintain muscles • Vitamins and Minerals – To release energy from carbohydrates, fat, protein – Spark plug

Water • A normal healthy individual should drink at least 64 oz of water a day. – 8 glases • Individuals that are involved in strenuous physical activity, Should drink at least 96124 oz of water each day. – (24 -36 oz of that coming from Gatorade, Power. Ade, sport drinks etc. ) 2 hours BEFORE Activity Drink at least 2 cups of Water DURING Activity Drink ½ cup every 20 minutes AFTER Activity Drink 2 cups for each pound of body weight lost.

• Heat Exhaustion – – – Weakness Dizziness Rapid, but weak pulse Low temperature Clammy skin Reduced sweating • Heat Stroke – – – Weak Confused Stop sweating Headache Numbness or tingling Can lead to convulsions, coma, or even death

PEPPERONI PIZZA How many calories are in two medium slices of today’s pizza? 422 calories

Maintaining a Healthy Weight is a Balancing Ac Calories In = Calories Out 2 MILES How far do you have to run to burn 400 calories? *Basedcalories on 160 -pound ? *

How many calories in a workout http: //exercise. about. com/cs/fitness tools/l/blcalorieburn. htm

What is 200 Calories? • http: //www. wisegeek. com/what-does-200 calories-look-like. htm

Calorie Counter http: //caloriecount. about. com/calories-cookies-chocolate-chip-prepared-recipe-i 18165? size=3 Chocolate chip cookie • Calories=78 • Total fat= 4. 5 grams Daily Values Do you each just one cookie? ? ? Apple • Calories=72 • Total Fat 0. 2

Determining Your Healthy Weight Range • Body Mass Index- (BMI) -is a ratio that compare your body size in relation to our height and weight. 1. Multiply weight in pounds by 703 2. Divide by height in inches 3. Divide again by height in inches 20 -25 Normal 26 -30 Experts may say to lose weight 31+ Medically obese

BMI Chart for Boys

BMI Chart for Girls

Body Fat % Chart - Body Composition- is the ratio of body fat to lean muscle tissue you have on your body . Classification Female % Fat Male % Fat Essential Fat (anything lower may cause health problems) 10 -12% 2 -4% Very Low 14 -20% 6 -13% Normal 21 -24% 14 -17% Average 25 -31% 18 -25% 32% and over 25% and over Obese (May Cause Health Problems)

Healthy Weight Gain Strategies • 1. Increase your calorie intake- choose foods high in complex carbohydrates, such as breads, pasta, and potatoes. Also include foods high in protein, such as chicken, turkey, fish, beef and eggs. • 2. Eat often and take second helpings- choose more than the minimum number of serving from each food group in the food guide pyramid. • 3. Eat nutritious snacks- snack two to three hours before meals to avoid spoiling your appetite. • 4. Build Muscle- Strength Train.

Healthy Weight/Body Fat Loss Strategies • • • 1. Get at least 30 -60 min of physical activity each day. 2. Strength Train (the more muscle you have the more fat you burn) 3. Eat 5 -6 balanced meals (including snacks) 4. Drink Plenty of Water (64 oz/ 8 glasses a day) 5. Eat a variety of low-calorie, nutrient dense foods (whole grain products, vegetables and fruits). • 6. Stay away from the Pop, Candy, Chips and Fast Food!!!

Pregame Meal 1 hour or less before competition • fresh fruit such as apples, watermelon, peaches, grapes, or oranges and/or • Energy gels • up to 1 1/2 cups of a sports drink. 2 to 3 hours before competition • fresh fruits • bread, bagels, pasta • yogurt • water 3 to 4 hours before competition • fresh fruit • bread, bagels • pasta with tomato sauce • baked potatoes • energy bar • cereal with milk • yogurt • toast/bread with a bit of peanut butter, lean meat, or cheese • water