gyms, equipment & sports nutrition
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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 - PowerPoint PPT PresentationTRANSCRIPT
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 Basics1. 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