Diet and Exercise

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Diet and Exercise

• Ben Fiore
• Rowan University
• Spring 07

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Beginning an Exercise Program

• Start Slow You dont want to burn out in the
  beginning.
• Increase the Intensity of Your Workout Gradually
  This will ensure that you are able to handle your
  workout without being too sore.
• MOST IMPORTANTELY, Make Your Workouts FUN.

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Strength Training

• Concentrate on large muscle groups . This will
  burn the maximum amount of calories and produce
  the maximum amount of strength.
• Stimulate your muscles by performing 3 sets of 10
  repetitions. In the beginning perform 2 sets so
  you arent so sore.
• Start by strength training 2 times a week so you
  know that you can handle the workout. After a few
  weeks progress to 3 times a week.

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Cardiovascular Exercise

• Cardiovascular Exercise consists of anything that
  increases your heart rate and keeps it increase
  for a period of time. Examples Running,
  racquetball, biking, ect.
• For maximum calorie burning keep your heart rate
  between 65 and 85 of your maximum heart rate
  Beats Per Minute (BPM)

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How to Find Your BPM Percentage

• 220-Your age
• That number x .65 (Low end)
• The same number x .85 (High end)

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Reasons For Eating Healthy

• Provides a better quality of life.
• Helps one feel more energetic.
• Helps one sleep better.
• Prevents diseases.

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How to Eat

• Have a balanced diet.
• Stay away from simple carbohydrates and sugar
  products.
• Eat complex carbohydrates for maximum energy
  level.
• Eat foods that contain proteins for muscle
  recovery and growth.
• Stay away from foods that are high in saturated
  fats and trans fats.
• Follow the food guide pyramid for a balanced diet.

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Food guide Pyramid
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Percentages of Foods

• 50 of ones diet should contain complex
  carbohydrates. This includes the bottom of the
  food chart, bread, cereal, rice and pasta, and
  the second group up, vegetables and fruit.
• 30 of ones diet should contain protein. This is
  the next two food groups up, meet, fish, poultry
  and dairy.
• 20 of ones diet should contain fat including
  the same food group as above, nuts, dairy and
  beans.

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Summary of Diet and Exercise

• Keep In Mind Exercise breaks down the body, and
  proper nutrition builds it back up again.
• Always replenish your body with the proper
  nurturance after a workout Carbohydrates after
  cardio, protein after strength training.