diploma in weight loss lesson 5 achieve long-lasting weight loss › shaw-toolkits-webinarslides ›...
TRANSCRIPT
Lesson 5We Are Designed To Exercise
Diploma in Weight Loss
Course Educator: Sarah Devine [email protected]
Achieve long-lasting weight loss
Lesson 5
➢ You will discover how we have become sedentary
➢ You will understand why we need exercise for
optimal weight loss
➢ You will gain the knowledge of how exercise greatly
improves our health
➢ You will begin to discover what exercises may work
best for your lifestyle
➢ Course Interaction
➢ Q & A
Why do we need to exercise?
What is Exercise?
An activity that consists of
physical effort used to improve
overall health and fitness
Our Sedentary Lifestyles
The development of machines,
technology and mass
transportation has made us less
active
In the U.S., sedentary jobs
have increased by 83% since 1950
Globally, more than 80% of the population is not
active enough
Each hour spent watching
television is linked to an 18%
increased risk of dying from
cardiovascular disease
Physical entrapment- We are not designed to be confined in cubicles, sitting at
desks for long periods of time
The Epidemic of the “Sitting Disease”
The World Health Organization reports insufficient physical activity as
one of the leading causes of preventable death
• Lack of exercise causes 1 in 10 premature deaths worldwide
• Globally, 1 in 4 adults are not active enough
• 19% of those below the age of 18 did not reach the recommended physical activity levels
• 80% of American adults do not exercise enough, according to the American government’s recommendations
• Long periods of physical inactivity raises your risk of heart disease, diabetes, cancer & obesity
57 millions deaths worldwide are linked to physical inactivity
The Consequences of Being Sedentary
More than four hours per day of screen time increases you risk of cardiovascular disease, such as heart attack, by:
50%75%100%125%
We Are Designed To Move
We have evolved over millions and millions of years to move- our bodies evolved for survival:
• We have over 600 muscles in our body
• We can outrun almost any other animal
• We cool by sweating, allowing us to run long distances
• Our short toes allow for efficiency in running
• Exercise is one of the most effective ways to reduce visceral fat
• Muscle atrophy- Our range of motion will suffer if we do not exercise
• Physical activity effectively strengthens the bones
• Reducing physical activity can weaken the immune system
Children’s neural activity comparison after 9 months of participating in after school physical activity programme
➢ Blue represents low neural activity; red represents high brain activity
➢ Physically fit children have larger basal ganglia and hippocampal volume
➢ Active children demonstrate better memory and efficiency of the brain
Busy Schedules
All you need is 15 minutes depending
on the type of exercise
Common Reasons Not to Exercise
Previous failed attempts
Trying a new exercise routine can
change our experience
No passion
There are hundreds of different forms of exercise to make it
entertaining
Limited budget
We can exercise at home, for free. Going
for a run also helps clear your mind
Not seeing results
You must do specific exercises for get
specific results. You must also be aware
of your diet
Benefits of Exercise
According to the Centers for Disease Control and Prevention,
“physical activity can improve health. People who are
physically active tend to live longer and have lower risk for heart disease, stroke, type 2
diabetes, depression, and some cancers.”
Other benefits of exercising:
➢Prevention of excess weight gain
➢Weight loss maintenance
➢ Improves arthritis
➢Reduces anxiety
➢ Improves mood
➢Eases depression
➢Gives your confidence
➢Boosts energy
How Often Should We Exercise?
150 minutes of moderate-intensity aerobic activity per week
75 minutes vigorous-intensity aerobic activity
OR
With muscle-strengthening
activities 2 or more days per week
According to the World Health Organization:
High-intensity and strength training
exercises increase your metabolism for much longer
after you workout
The Obvious: The more you exercise, the more calories
you burn
Anaerobic- Short & intense activity that uses
maximum effort and cannot be maintained for
long periods of time
Known for its intensity
Benefits include:✓ Building muscles
✓ Muscle maintenance✓ Boosts metabolism✓ Improves energy✓ Protects joints
✓ Increase bone strength
Aerobic- A level of activity you can maintain
for a longer period of time.
Also known as cardio
Benefits include:✓ Increase in energy
✓ Increase in endurance✓ Reduced risk of heart
disease✓ Reduced risk of developing diabetes✓ Healthy weight
maintenance
Aerobic Exercise
Walking Jogging Dancing
Oxygen is used to meet energy needs during exercise
Swimming
Anaerobic Exercise
Weight-lifting
SprintsHill-
climbing
Oxygen demand exceeds oxygen supply
Jumping-rope
Glycolysis
Anaerobic exercise is fuelled by energy from the muscles, a process know as glycolysis.
Glycogen is broken down into sugar (glucose) to be used as energy
This allows energy to be used quickly
Result: Lactic acid buildup, the burning sensation in the muscles
What this means:
➢ The total amount of energy (calories) burned is higher during anaerobic exercise
➢ With aerobic exercise, you need to workout longer if to get a similar effect
➢ Thus, results may plateau sooner with aerobic exercise
High Intensity Interval Training
HIIT
Workout that alternates between bursts of high intensity and periods of moderate intensity or complete rest
For example: Jog for 1 minute, sprint for 30 seconds. Repeat for a total of 15 minutes
20 second stationary bike sprint, 10 seconds slow, repeat 8 times
Benefits:✓ Great for busy schedule✓ No equipment necessary✓ Burn more fat than steady cardio, even 24 hours after the
workout (anaerobic)✓ You will not lose muscle✓ Boosts metabolism
We Need Exercise For Weight Loss
Eating well is only part of the battle
Exercise helps you burn more calories and shapes your body
Combining exercise with a healthy diet is much more effective for weight loss, lowering blood pressure and cholesterol, preventing heart attacks, and even preventing certain types
of cancer
Exercise increases lean body mass, so you burn more calories per day
Start Slow
✓Clean your house
✓Walk your dog
✓Park further away
✓Take the stairs
✓Cycle to work
✓Anything that makes you sweat!
Find Something You Love
YOGA
BOWLING
DANCING
VOLLEY-BALL
PILATES
LOCAL SPORTS
CLUB
Doing something that you love is linked to higher
self-esteem
There will be more motivation
You will see better results
You are more likely to stay committed
It is easier to see your results
improve
It adds more happiness to your
life
NEVER MAKE EXCUSES.
ALWAYS WAKE UP WITH A SMILE,
KNOWING THAT TODAY YOU ARE
GOING TO HAVE FUN
ACCOMPLISHING WHAT OTHERS ARE TOO AFRAID TO DO.
Why do we need to exercise?
Peanut Brittle Bars
• Ingredients:
• 1 cup packed dates or figs
• ¼ cup honey
• ¼ cup creamy/nutty natural peanut butter or almond butter
• 1 cup roasted nuts
• 1 ½ cups rolled oats
• Method:
• Toast your oats in the oven at high heat until golden
• Cut nuts into small pieces and dry fry in a pan over medium heat
• Blend the figs or dates in blender or food processor until chunky
• Heat the honey and peanut butter together in saucepan
• Mix all the ingredients together
• Then, spread over parchment paper and let cool
• Once cooled, eat and enjoy ☺
Don’t Forget: Heath & Fitness Meal Prep Guide
Found Under Starter Pack
www.facebook.com/shawacademy @shawacademy
QUESTION TIME See you back in for Lesson 6Exercising for Your Lifestyle &Tracking Your Progress
“Achieve long-lasting weight loss”