Fitness & Weight Fitness & Weight ManagementManagement

What is Fitness?What is Fitness?

• Fitness is the ability to meet the demands of day-to-day life

What does a person need in order What does a person need in order to be fit?to be fit?

• Healthful eating habits

• Regular exercise

Physical Benefits of FitnessPhysical Benefits of Fitness

• Heart & lungs work efficiently

• The body has increased lung capacity

• Blood pressure stays normal

• Calories are burned efficiently

Nonphysical benefit of FitnessNonphysical benefit of Fitness

• High self-esteem

• Less stress

• Clear thinking

Muscle StrengthMuscle Strength

• Muscle strength is how much work the muscles can do at one time

Strengthening exerciseStrengthening exercise

• Strengthening exercises help improve your performance during physical activity

• Help prevent muscle injury

Aerobic ExerciseAerobic Exercise

• Aerobic exercises are sustained, rhythmic exercises that improve the efficiency of the heart and the lungs

• i.e. running, swimming, walking

How many times/week must you How many times/week must you exercise for it to be effective?exercise for it to be effective?

• Three times

Benefits of Stretching ExerciseBenefits of Stretching Exercise

• Flexibility

• Prevents muscle pulls and injuries

Begin a WorkoutBegin a Workout

• Begin with warm-up activities such as walking and stretching

End a WorkoutEnd a Workout

• End with a cool down – slow movements and additional stretching

Healthy WeightHealthy Weight

• Factors that determine a person’s healthy weight:– Height– Age– Gender– Bone structure– Body build

ObeseObese

• To weigh at least 20% more than the healthy weight recommended by physicians

UnderweightUnderweight

• To weight at least 15% less than the healthy weight recommended by a physician

Can Thin People be Unfit?Can Thin People be Unfit?

• Some thin people may not have an adequate amount of body fat and muscle to maintain good health

• (While the research remains unclear, there is strong evidence that being both fit and at a healthy weight is key to good health)

Basal MetabolismBasal Metabolism

• Basal metabolism is the minimum amount of energy required to maintain the automatic functions of the body (breathing, blood flowing, heart pumping, etc.)

Exercise Affects MetabolismExercise Affects Metabolism

• Exercise increases the metabolic rate and helps burn energy faster

The Affect on Metabolism of The Affect on Metabolism of Drastically Lowering Your Food Drastically Lowering Your Food

IntakeIntake• It can lower the metabolism and make it

difficult to lose weight

Increasing Exercise helps in Weight Increasing Exercise helps in Weight ManagementManagement

• Physical activity burns calories and increases the metabolic rate

Achieving Weight Loss GoalsAchieving Weight Loss Goals

• To lose weight, take in fewer calories than the body burns and increase physical activity

What food do you eat while trying What food do you eat while trying to lose weight?to lose weight?

• Low-fat, low-calorie, nutrient dense foods

• Whole-grain products vegetables fruits

Avoid Fad DietsAvoid Fad Diets

• Fat diets often exclude one or more of the basic food groups and can be dangerous to health

Anorexia NervosaAnorexia Nervosa

• An eating disorder that involves an extreme urge to lose weight by starving oneself

How do AnorexicHow do Anorexic’’s View their own s View their own Body?Body?

• They have a distorted body image in which they see themselves as fat even when they are painfully thin

BulimiaBulimia

• Someone with bulimia has bouts of extreme overeating followed by attempts to get rid of the food eaten by purging

Treating Eating DisordersTreating Eating Disorders

• Medical treatment

• Nutritional counseling

• Psychological counseling

• Support of family & friends