Gyms,
Equipment &
Sports Nutrition
Money & Fitness
• Why do we pursue
fitness?
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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?
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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:
Subtract
age:
220
-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 Basics
1.
2.
3.
•
Good nutrition
Proper Hydration
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, lowfiber, 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:
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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