Gyms Equipment Sports Nutrition Money Fitness Why do

Gyms, Equipment & Sports Nutrition

Money & Fitness • Why do we pursue fitness? – – Look good Remain young Become strong Win the game • What are some fitness items you’ve wasted money on?

Why Join a Gym? • What are good reasons to join a gym? – – – – Safety Personal training Motivation Facilities Group classes Social component Climate control

Choose a Gym • How can you make a smart choice? – Make a list of what you want from a gym – Visit clubs to get a feel for the atmosphere – Decide when you want to workout & check if gym is open then.

Look Under the Hood • Is everything clean? • Do they maintain the equipment? • What are the credentials of the personal trainers? • Are there time limits and sign-ups for machines? • Do they belong to a professional organization? • Do most members workout?

Do Your Research • Use these internet search strings: – “Health clubs” “complaints” – “**” and “complaints” ** is the name of your gym • Check the BBB for complaints – 1 – 2 complaints maybe ok – 9 -10 complaints Beware

Take a Test Drive • Ask for a trial period of at least 10 days • Use the trial period • Don’t sign the contract on the spot • Take the contract home • Read the contract • Join on a month-to-month basis • Ask about the refund policy

Why We Quit Gyms • Distance – < 10 minutes – good – > 10 minutes – bad • Discomfort – Staff, safety, other members, culture • Misinformed – The gym doesn’t offer what they thought it would • How to stick with the gym – Write a contract to yourself

Gym vs. Home Gym • Gym – Monthly fees – Doesn’t take up space in your home • Home Gym – Convenience of working out in your home. – Exercise equipment is expensive – Takes up a lot of space – Can become boring

Strength Training Benefits • Improves performance • Keeps young – “Weight lifting may be the closest thing ordinary people have to a fountain of youth. • Ideal for everyone to lift weights 2 -3 times per week

Home Gyms vs. Free Weights • Home Gyms – Safer – Harder to cheat – Expensive ($350 to $2000+), • Free Weights – Takes up less space – Requires better technique – More affordable ($80 to $100)

Pumping Rubber • Resistance created by extra-large rubber surgical tubes • Light and portable • Costs $40 - $50 • Cheap alternatives – Milk jugs filled with: • Water (8 lbs) • Sand & Water (10 – 12 lbs)

Cardio Training • Teens need 30 – 60 minutes per day • Determine your heart rates – Maximum Heart Rate (MHR) – Target Heart Rate (THR) • Will these machines gather dust or get you in shape? Starting Point: Subtract age: 220 -20 years equals MHR 200 bpm MHR times 60% for low THR: 120 bpm MHR times 80% for high THR 160 bpm

Treadmills & Ellipticals • Treadmills – Most popular equipment – New > $1, 000 • Elliptical Trainer – Combo of nordic ski & stair climber – Contributes to bone strength & mass – New > $1, 000

Exercise Bikes • Exercise Bikes – > $400 - $500 – Ask yourself. Will I use it or will it gather dust? • Bicycle Trainers – Ride your real bike in your living room – $125 – $250 – Small & attach to your bike

Sports Nutrition

Sports Nutrition Basics 1. 2. 3. • Good nutrition Proper Hydration Proper Recovery “While there’s no secret some good athletes have junky diets, the question arises: How much better could those athletes perform if they were to eat better? – The answer, as documented by research studies, suggests 6 to 20 percent better. ”

Pre-Game Nutrition • Eat high-carb, lowfiber, low-fat foods • Drink 8 – 10 cups of liquid per day – Water – Sports drinks with electrolytes are good (Gatorade) • Avoid energy drinks (Red Bull) They’re not sports drinks.

Game-Time Nutrition • Drink enough to replace sweat & urine • Ingest 30 – 60 grams of carbs per hour – Sports drinks – Gel packets – 1. 5 – 2 oz energy bar • Drink 5 – 10 oz every 20 minutes • Protein doesn’t help

Recovery Nutrition • Rehydrate with sports drinks or water • Eat 200 – 400 calories within 30 minutes of game • Eat a carb-rich meal later • Small amounts of protein (40 – 80 calories) help. • Include some fat in your diet.

Good Recovery Foods • “Better” menu choices for fast food restaurants: • Burger Joint: Grilled chicken sandwich or a single burger, small fries, water. • Taco House: Bean burrito, low -fat chips, salsa, lemonade. • Pizza Parlor: Two pieces of thin-crust veggie pizza, salad with dressing, skim milk. • Sub Shop: Ham or Turkey sub, fruit, sports drink.

Women Athletes • Women who fuel their bodies with adequate calories and adequate nutrients: – – Feel better Train harder Recover more quickly Are less susceptible to illness • Eat calcium & iron

Building Bulk • Fact or Myth? – You must consume large amounts of protein to bulk up or build big muscles. – Myth • When you eat protein makes a difference (it is best to eat it just before and after a game)

Build Muscles • Design a strength-training program • Eat 500 to 1000 more calories per day • Eat foods high in carbohydrates along with protein and choose low-fat foods. • Eat 5 or 6 small mini-meals throughout the day. • Snack on foods with a nutritional kick like bagels with peanut butter, granola bars and milk. .

Fad Diets • Diets advocating high protein, low carbohydrate intake will have negative affects: – Physical and mental fatigue – Decreased strength and endurance – Increased risk of injury. • Low carbohydrate diets may also be low on the necessary vitamins, minerals, fiber, and phytochemicals athletes need

Dietary Supplements • Not regulated by the FDA • May contain harmful substances • May contain illegal substances – Steroids & ephedrine • Buyers beware of promises to: – Promote muscle growth Reducing body fat – Enhance muscle definition

Antioxidant Supplements • Vitamin C or E • No need for supplements when you eat healthy • People who restrict their weight often have vitamin deficiencies. – Wrestlers, dancers, & gymnasts

Protein Powders • No proof to substantiate claims • You only need a little extra protein to build muscles • Too much protein will make you feel sluggish

Resources • American College of Sports Medicine • Gatorade Sports Science Institute • Books – ACSM Fitness Book – Fitness Weight Training – Endurance Sports Nutrition