Used presentation for women's group at a church.

1. Shekinah Miller

2.  The a considerable percentage of the body’s
need for calories is determined by physical
activity
 The others come from what the body needs to
perform basic functions and digesting food

3.  The B Complex  Vitamin A, C, and
 Thiamine E
 Riboflavin  Are known to
 Niacin decrease tissue
 B6 damage but do not
seem to add to
 B12 performance
 Folate
 Biotin
 Pantothenic Acid
 All are related to
Energy Production

4.  Female athletes  Calcium is important
potential problems to bone health and
muscle contraction
with Calcium and
 Iron is important to
Iron oxygen transport
 Low body weight  Zinc is lost in sweat
athletes should be and urine after
concerned with exercise and
Calcium, Iron, Zinc, important to immune
health
and Magnesium
 Magnesium is
 Males are typically important to helping
ok the body release
energy

5.  Thereis about
3500 calories in a
pound of fat
 To Lose weight
 Decrease caloric
intake by 250 or 500
calories each day

6.  Measured by  Bowling
 Calories each hour
 130lb: 177
 Weight of person
 205lb: 279
 Running(12
 Cleaning
minute mile)
 130lb: 472  130lb: 148
 205lb: 654  205lb: 233
 Walking (moderate)  Dancing
 130lb: 195  130lb: 177
 205lb: 270  205lb: 245
 Basketball  Weight Lifting
 130lb: 354  130lb: 177or 354
 205lb: 490  205lb: 245 or 490

7.  Tipsfor getting
started
 Dress comfortably and
wear proper foot wear
 Make the time
 Plan it (time and place)
 Start Slowly
 Keep reasonable
expectations for
yourself
 Make it fun
 Track and Celebrate
Your success

8.  The key to successful  Exercise, on the other
weight loss is hand, is a structured
 Developing healthy diet and repetitive form of
and exercise habits physical activity that
 Being active also is an you do on a regular
essential component of basis.
a weight-loss program.
 When you're active, your  Aim for at least 150
body uses calories to minutes a week of
work, helping to burn the
calories you take in with moderate physical
food you eat. activity or 75 minutes a
 Cleaning the week of vigorous
house, making the aerobic activity —
bed, shopping, mowing preferably spread
and gardening are all throughout the week.
forms of physical
activity.

9.  Adults needs at 1hour and 15
least minutes (75
minutes) each
2 and half hours
week
(150 minutes) of
 2 or more days a
physical activity
week, all muscles
every week
 Anequivalent of
 On 2 or more days
a week that work moderate and
all major muscle vigorous activity
groups  2 or more days a
week

10. 5hours (300 2 hours,30 minutes
minutes) (150 minutes)
 Each week of  Each week of
moderate-intensity vigorous-intensity
aerobic activity aerobic activity
 Muscle-strengthening  Muscle-strengthening
activities: activities on
 2 or more days a week  2 or more days a week
that work all major that work all major
muscle groups. muscle groups

11.  Anequivalent mix  A rule of thumb is
of moderate- and that
vigorous-intensity  1 minute of
aerobic activity vigorous-intensity
 Each week of activity is about the
moderate-intensity same as 2 minutes
aerobic activity of moderate-
 muscle-strengthening intensity activity.
activities on 2 or more
days a week that work
all major muscle
groups

12.  Working hard  Examples of
enough to raise your activities that
heart rate and require moderate
break a sweat. effort
 One way to tell is that  Walking Fast
you'll be able to  Doing water aerobics
talk, but not sing the  Riding a bike on level
words to your favorite ground, few hills
song
 Playing doubles tennis
 Pushing a lawn mower

13.  Meansyou're breathing hard and fast, and
your heart rate has gone up quite a bit.
 You won't be able to say more than a few words
without pausing for a breath
 Examples of Vigorous Activity
 Jogging or running
 Swimming laps
 Riding a bike fast or on hills
 Playing singles tennis
 Playing basketball

14.  To gain health benefits
 Strengthening needs to be done to the point
where it's hard for you to do another repetition
without help.
A repetition is one complete movement of an
activity, like lifting a weight or doing a sit-
up.
 Try to do 8—12 repetitions per activity that count
as 1 set.
 Tryto do at least 1 set of muscle-
strengthening activities
 To gain even more benefits, do 2 or 3 sets.

15.  Can do at home or
the gym
 Examples
 Lift weights
 Work with resistance
bands
 Do exercises that use
your body weight for
resistance
 Push ups, Sit ups
 Heavy gardening
 Digging, shoveling
 Yoga/plyometric

17.  Cardio/Aerobic  Strength Training
training  Increases muscle
 Primary way to lose size, which can
body fat cause weight to
 Burns more calories increase
per hour  Helps with toning
the body
 Helpfulin
increasing heart
health

18.  So keep up
exercising and
healthy diet habits
 The only way to
keep weight off is
to continue
activities that help
you lose weight
 Stay Motivated!

19.  http://www.nutris  https://www.supe
trategy.com/activi rtracker.usda.gov/
tylist4.htm default.aspx
 www.startwalkingn
ow.org
 http://www.cdc.g
ov/physicalactivity
/index.html