Healthy Cowboy Challenge
12 weeks. Weekly check in. Do you have what it takes?
BE A NEW HEALTHIER YOU!
Dietary Guidelines for Adults
- Maintain calorie balance over time to achieve and sustain a healthy weight.
- Focus on consuming nutrient-dense foods and beverages.
- Control total calorie intake to manage body weight. For people who are overweight or obese, this will mean consuming fewer calories from foods and beverages.
- Reduce daily sodium intake to less than 2,300 milligrams (mg) and further reduce intake to 1,500 mg among persons who are 51 and older.
- Consume less than 10 percent of calories from saturated fatty acids by replacing them with monounsaturated and polyunsaturated fatty acids.
- Consume less than 300 mg per day of cholesterol.
- Keep trans fatty acid consumption as low as possible by limiting foods that contain synthetic sources of trans fats.
- Reduce the intake of calories from solid fats and added sugars.
- Limit the intake of foods that contain refined grains, especially foods that contain solid fats, added sugars, and sodium.
- Increase vegetable and fruit intake.
- Eat a variety of vegetables, including leafy greens, red, orange, beans, and peas.
- Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D.
- Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.
- Consume at least half of all grains as whole grains. Increase whole-grain intake by replacing refined grains with whole grains.
Heart Rate Zones for Exercise
Cardio & Strength Training
Regular aerobic exercise causes your lungs to process more oxygen with less effort; your heart to pump more blood with fewer beats; and the blood supply directed to your muscles to increase. As a result, by performing cardiovascular exercises, you are increasing your body's endurance and efficiency.
In addition to the cardiovascular benefits, other benefits of aerobic exercise include: weight loss, improved mental health, improved immune system, increased stamina, and disease reduction.
EXERCISES FOR CARDIO EXERCISE:
Strength training is an important part of a balanced exercise routine that includes aerobic activity and flexibility exercises. Regular aerobic exercise, such as running or using a stationary bike, makes your muscles use oxygen more efficiently and strengthens your heart and lungs. When you strength train with weights, you're using your muscles to work against the extra pounds. This strengthens and increases the amount of muscle mass in your body by making your muscles work harder than they're used to.
EXERCISES FOR STRENGTH TRAINING:
- Bench press, chest press machine, pushups, bicep curls, tricep extensions, squats, lunges, leg press machines, deadlifts, calf raises, crunches, and reverse crunches.
Flexibility and Range of Motion
Range of motion: refers to how well the joints in the human body move. To have a good range of motion, a joint must be flexible.
An example of an athlete with high flexibility would be a professional gymnast. Range of motion exercises, which increase joint flexibility as well as muscle strength and endurance, can have significant benefits, improving the ease with which normal daily activities can be accomplished.
For adults 20 years and older:
- A BMI below 18.5 is considered underweight.
- A BMI of 18.5 to 24.9 is considered a normal weight.
- A BMI of 25 to 29.9 is considered overweight.
- A BMI of 30 or higher is considered obese.