Free fit 2012
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Free Fit 2012. Free Fit Message. We want you to succeed! Successful Long Term Weight Loss Free Fit is simply a stepping Stone Embrace Lifestyle Change. Top 5 Keys to Successful Long Term Weight Loss. Combine Proper Nutrition/Exercise/Physical Activity Set S.M.A.R.T. goals

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Free Fit 2012

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Free fit 2012

Free Fit2012


Free fit message

Free FitMessage

  • We want you to succeed!

  • Successful Long Term Weight Loss

  • Free Fit is simply a stepping Stone

  • Embrace Lifestyle Change


Top 5 keys to successful long term weight loss

Top 5 Keys to Successful Long Term Weight Loss

  • Combine Proper Nutrition/Exercise/Physical Activity

  • Set S.M.A.R.T. goals

  • Stay Focused on being Healthy not being Thin

  • Knowledge is King, Be a student, Learn, Education

  • Support network


S m a r t

S.M.A.R.T.

  • Specific

  • Measurable

  • Attainable

  • Realistic

  • Timely


Top 5 fitness tips for successful long term weight loss

Top 5 Fitness Tips for Successful Long Term Weight Loss

  • Combine strength training and cardiovascular conditioning as part of your exercise regime

  • Start with a minimum of 30 minutes of Cardiovascular exercise three times / week using large muscle groups at 55%-85% of Max Heart Rate

  • Perform 20-30 min of Resistance Training two to three

    / week

  • Add Variety, Try Group Fitness, i.e. Bootcamps

  • Consider a Qualified Personal Trainer

  • Fitness Buddy


More tips

More Tips

  • Drink More Water

  • Sleep 8 hours

  • Be Positive

  • Keep a Journal (Food/Activity)


4 habits 14 years more years

4 Habits = 14 Years More Years

  • No Smoking

  • Moderate Alcohol Consumption

  • Regular Exercise

  • 5 Servings of Fruit and Vegetables/day


Fitt principle

FITT Principle

  • Frequency (How Often?)

  • Intensity (How Difficult?)

  • Type (What kind?)

  • Time (How Long)


Resistance exercises

Resistance Exercises

  • Dumbells

  • Weight Machines

  • Exercise Bands

  • Medicine Balls

  • Stability Balls

  • Body Weight Exercises


Physical activity

Physical Activity

  • Walking the dog

  • Gardening

  • Walking to work (pedometers)

  • Washing the car

  • House chores

  • Taking the stairs instead of the elevator


How hard should i exercise

How Hard Should I Exercise?

  • Talk Test

  • Self Perception of Exertion- BORG RPE SCALE

  • Heart Rate Monitoring

    - 55-85% of Maximum Heart Rate

    - Max Heart Rate = 220-age


Borg rpe scale

BORG RPE SCALE


Questions

Questions?


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