Gyms, Equipment

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Gyms, Equipment Sports Nutrition
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Money Fitness

• Why do we pursue fitness?
• Look good
• Remain young
• Become strong
• Win the game
• What are some fitness items youve wasted money
  on?

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Why Join a Gym?

• What are good reasons to join a gym?
• Safety
• Personal training
• Motivation
• Facilities
• Group classes
• Social component
• Climate control

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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.

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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?

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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

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Take a Test Drive

• Ask for a trial period of at least 10 days
• Use the trial period
• Dont 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

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Why We Quit Gyms

• Distance
• lt 10 minutes good
• gt 10 minutes bad
• Discomfort
• Staff, safety, other members, culture
• Misinformed
• The gym doesnt offer what they thought it would
• How to stick with the gym
• Write a contract to yourself

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Gym vs. Home Gym

• Gym
• Monthly fees
• Doesnt 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

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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

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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)

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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)

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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 220
Subtract age -20 years
equals MHR 200 bpm
MHR times 60 for low THR 120 bpm
MHR times 80 for high THR 160 bpm
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Treadmills Ellipticals

• Treadmills
• Most popular equipment
• New gt 1,000
• Elliptical Trainer
• Combo of nordic ski stair climber
• Contributes to bone strength mass
• New gt 1,000

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Exercise Bikes

• Exercise Bikes
• gt 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

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Sports Nutrition
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Sports Nutrition Basics

• Good nutrition
• Proper Hydration
• Proper Recovery
• While theres 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.

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Pre-Game Nutrition

• Eat high-carb, low-fiber, low-fat foods
• Drink 8 10 cups of liquid per day
• Water
• Sports drinks with electrolytes are good
  (Gatorade)
• Avoid energy drinks (Red Bull) Theyre not
  sports drinks.

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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 doesnt help

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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.

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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.

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Women Athletes

• Women who fuel their bodies with adequate
  calories and adequate nutrients
• Feel better
• Train harder
• Recover more quickly
• Are less susceptible to illness
• Eat calcium iron

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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)

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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..

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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

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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

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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

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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

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Resources

• American College of Sports Medicine
• Gatorade Sports Science Institute
• Books
• ACSM Fitness Book
• Fitness Weight Training
• Endurance Sports Nutrition