Presented by
Fitness Trainer and Healthy
Living Lifestyle Coach,
Jackie Stewart
Recent US Obesity Statistics
58 million overweight, 40 million obese,
33 million morbidly obese
78% of Americans are not meeting basic
activity level recommendations
8 out of 10 over the age of 25 are
overweight
Wellness International Network Ltd.
LET’S START A
REVOLUTION!
Benefits of an Active Lifestyle
Decreases risks of heart disease, high blood
pressure, diabetes and certain types of cancers
Is a key factor in helping lose and maintain your
weight
Improves mood, helps relieve depression, and
increases feelings of well-being
Is a great stress reliever
Helps build and maintain healthy bones, muscles,
and joints
Reduces risks of falling and fracturing bones as
you age
Activity Types
Playful
Structured
Housework
Aerobic classes
Gardening
Cardio equipment
Bike rides
Weight training
Dancing
Fitness videos
Walking/hiking
Home equipment
Rollerblading
Races
Swimming
Personal trainer
Playing with kids
Sports
Wii games
Wii Fit
Exercise Program Components
1 Warm up
2 Cardiovascular
3 Muscular strength &
endurance
4 Cool down
5 Flexibility
Aerobic Training Elements
Aerobic Training
Recommendations
◦ Frequency: 3-5 days a
week
◦ Intensity 55/65 – 90%
MHR
◦ Duration: 20 – 60 minutes
of aerobic activity
◦ Works: large muscle
groups in a rhythmic
activity
Strength Training Elements
Strength Building
Recommendations
◦ 8-12 repetitions (13 sets)
◦ 8-10 exercises of
major muscle
groups
◦ Minimum of 2-3
days per week
◦ Get to your “2”
Strength Training Elements
Muscle Endurance
Recommendations
◦ 15-18 repetitions
(1-3 sets)
◦ 8-10 exercises of
major muscle
groups
◦ Minimum of 2-3
days per week
◦ Get to your “2”
Flexibility Training Elements
Flexibility Training Recommendations
Stretch major muscle groups sufficient
to develop and maintain ROM
Minimum of 2-3 days per week
Avoid bouncing during stretches
Breath through stretch
Dynamic stretch prior to
workout
Static stretch after
workout
Heart Rate Monitoring
(220 – age) x desired percentage = THR
Example: 45 year old participant
(220 – 45) = 175 x .65 = 114 bpm
(220 – 45) = 175 x .90 = 158 bpm
THR range = 114 – 158 bpm
You burn the most calories in your THR
zone
◦
Remember 3,500 calories = 1 pound
The scale of perceived exercitation (7 or
8 during workout)
Healthy Weight Loss
Have realistic weight
loss expectations
A healthy weight loss
is between ½ to 2 lbs
per week or ½ to 1%
of your body weight
If you cut out 500
calories per day, you
will lose 1 lb per week
1lb = approximately
3,500 calories
How your body burns
Rest
◦ 60% fat and 40% carbs
◦ Burns 53 cals per hour/32 fat cals
Low Intensity (60% HR max)
◦ 35% fat and 65% carbs
◦ Burns 425 cals per hour/149 fat cals
Moderate Intensity (80% HR max)
◦ 25% fat and 75% carbs
◦ Burns 570 cals per hour/143 fat cals
Maximal Intensity (100% HR max)
◦ 0% fat and 100% carbs
◦ Burns 700 cals per hour/0 fat cals
Measuring your results
Remember the
Another way is to
scale is just one
keep a record of your
way of measuring
measurements
Note other changes
in yourself
Try to purchase a
scale that tracks
water and body fat%
Water
Amount
• Take in half your
body weight in
ounces
• If you weigh 150 lbs
you would want to
drink 75 oz
(approximately 9
cups)
• For every one cup of
Caffeine drink an
extra two cups of
water
Benefits
Helps control
appetite
Cushions your
joints
Enhances energy
Aids in digestion
Helps burn fat
more efficiently
“If you are not making the progress you would
like to make and are capable of making, it is
simply because your goals are not clearly
defined.”
- Paul J. Meyer
“What would you attempt to do if you knew you
could not fail?”
- Dr. Robert Schiller
“All we have to decide is what to do with the time
we are given.”
- Gandalf, Fellowship of Rings
“Whether you think you can or can’t, you’re
right.”
- Henry Ford
Commit to Change
It takes 21 days to make or break a
habit
Surround yourself with a healthy
environment
Write down your goals and
accomplishments and reflect on them
daily
Share your successes with others
Reward yourself for healthy changes
“It is confidence in
our bodies, minds,
and spirits that
allows us to keep
looking for new
adventures, new
directions to grow
in, and new
lessons to learn…”
-
Oprah Winfrey
Jackie Stewart
JackiesPersonalTraining.com
253.820.2850
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