Healthy Living

1
Healthy Living

• Tracy Dorsey - Mr. America
• 2008 PASFAA Conference
• October 13, 2008

2
What do we mean by Healthy?

• Enjoying the good condition of being sound in
  body,
• mind or soul

3
Keys to Healthy Living

• Nutrition
• Exercise

4
NutritionNot all foods are created equalRead
the label
5
Nutrition

• Healthy Habits
• Read labels
• Minimize
• Preservatives
• Fat
• Sugar
• Bad processed food
• Water
• Supplements
• Eat 4-5 smaller meals per day
• Do not eat 2 hours before going to bed

6
Exercise

• Vital element of cardiovascular health
• Aids in fat loss
• Essential for muscle growth and retention

7
Cardiovascular and fat burning Benefits

• Must keep heart rate in training zone a minimum
  of 15-20 minutes to achieve cardio benefits
• Body takes 12-20 minutes to create fat burning
  enzymes

8
TRAINING ZONE / EXERCISE INTENSITY

• Training Zone 60 - 80 max. heart rate
• Maximum Heart Rate (MHR) 220 Age
• Example for 40 yr old person
• MHR220 40 180 beats per minute (bpm)
• Training heart rates 180 x .6 108
• 180 x .8 144
• Training zone 108 bpm 144 bpm

9
Exercise chart for a 155 lb Person
10
Exercise chart for 195 lb Person
11
Fat Loss and Weight Maintenance

• One pound of body weight 3500 calories
• Fat loss example (1 Week)
• Food calorie reduction
• 300 calories/day x 6 days 1800 cal./week
• Exercise induced calorie deficit
• 350 cal/day x 5 days 1750 cal./week
• Total weeks loss
• 1800 1750 3550 cal. 1lb.

12
Success is inevitable when failure is not an
option!
Tracy Dorsey
13
Conclusion

• Everyone knows the right thing to do.
• The hard part is doing it!
• General Norman Schwarzkopf