Gyms, Equipment & Sports Nutrition
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Transcript of Gyms, Equipment & Sports Nutrition
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Gyms, Equipment &
Sports Nutrition
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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?
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Why Join a Gym?
• What are good reasons to join a gym?– Safety– Personal training– Motivation– Facilities– Group classes– Social component– Climate control
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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.
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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?
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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
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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
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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
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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
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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
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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)
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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)
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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
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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
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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
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Sports Nutrition
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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.”
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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.
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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
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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.
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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.
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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
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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)
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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..
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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
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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
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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
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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
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Resources
• American College of Sports Medicine
• Gatorade Sports Science Institute
• Books– ACSM Fitness Book– Fitness Weight
Training– Endurance Sports
Nutrition