FITNESS TEAM
By: Taylor I., Lora B., Jonathan G., Daniel M.
Exercise program
- Set specific, manageable goals
- Use a variety of daily reminders
- Set up a non-food reward system
- Invest in a good pair of work out shoes
- Find a buddy, a class, or group
- Start slowly and build up as you go
Why clients should combine weight-bearing exercises with cardiovascular workouts:
- To burn fat and tone muscles
- Cardiovascular exercises will raise muscle metabolism during the activity and for a short time after the exercise session.
- Weight training will increase muscle metabolism during exercise and for a long time after the exercise session.
- Combining both will increase metabolism significantly
http://www.webmd.com/fitness-exercise/features/how-start-exercise-program
http://www.askmen.com/sports/bodybuilding/bodybuilding16.html#ixzz2BNDbaXx6
Basics of Fitness
- At least 150 minutes of moderate aerobic activity- or 75 minutes of vigorous aerobic activity- a week
- Strength training exercises at least twice a week
- Consider your fitness goals
- Think about your fitness likes and dislikes and note your personal barriers to fitness
- Consider practical strategies for keeping your fitness program on track
How can injury be prevented?
- Have a routine physical
- Gradually increase time and intensity
- Visit a personal trainer
- Warm up before training
- Don't work out on empty
- Drink before you exercise
- Listen to your body
- Take time to rest and recovery
- Cross train
- Dress properly for your sport
What precautions should be taken?
- Warm up
- Stretching
- Hydration
- Nutrition
- Rest
Small Changes
- Gradually cut down(1 per day) on sodas or other carbonated drinks
- Add more water into your daily activities
- Incorporate more protein into your meals
- Eliminate excess carbs and calories from your diet
- Start becoming more active during the day(like walking, lifting light weights, or going to the gym and doing something simple)
- Get more sleep for recovery
Motivation
"It's in your moments of decision that your destiny is shaped" - Tony Robbins
"Dreams dont work unless you do" -unknown
"You miss 100% of the shots you don't take" -Wayne Gretzky
"Motivation is what gets you started. Habit is what keeps you going.-Jim Ryan
"Just do it"-Nike
"Don't give up what you want most, for what you want now" -Unknown