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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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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 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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