gyms, equipment & sports nutrition

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– Group classes– Social component– Climate control

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

• 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

• 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

• 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

• 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– 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

• 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– Safer– Harder to cheat– Expensive ($350 to

$2000+),

• Free Weights– Takes up less space– Requires better

technique– More affordable ($80

to $100)

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

• 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?

Starting Point:

220

Subtract age:

-20 years

equals MHR

200 bpm

MHR times 60% for low THR:

120 bpm

MHR times 80% for high THR

160 bpm

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– > $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 Basics

1. Good nutrition2. Proper Hydration3. 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

• 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

• 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

• 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

• “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 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

• 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

• 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

• 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

• 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

• 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

• No proof to substantiate claims

• You only need a little extra protein to build muscles

• Too much protein will make you feel sluggish

Resources

• American College of Sports Medicine

• Gatorade Sports Science Institute

• Books– ACSM Fitness Book– Fitness Weight

Training– Endurance Sports

Nutrition