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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

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Gyms, Equipment & Sports Nutrition

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Gyms equipment sports nutrition

Gyms, Equipment & Sports Nutrition


Money fitness

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

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

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

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

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

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

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 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

Strength Training Benefits

  • Improves performance

  • Keeps you 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 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

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

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?


Treadmills ellipticals

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

  • 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


Sports nutrition basics

Sports Nutrition Basics

  • 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

Pre-Game Nutrition

  • Eat high-carb, low-fiber, 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

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

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

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 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

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

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

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

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

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

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

Resources

  • American College of Sports Medicine

  • Gatorade Sports Science Institute

  • Books

    • ACSM Fitness Book

    • Fitness Weight Training

    • Endurance Sports Nutrition


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