Abstract
When I read this assignment, my first thought was choosing walking as my exercise. Why? Because my sister has been running for a few years and as convinced me that I could walk at a 5K race. So I have been walking since the beginning of the summer and my first race is in a month. This is also a chance for me to find ways that I could incorporate nutrition into my diet without my immediate family rioting. The benefits of walking will actually help me greatly because my family seems to have a history of everything. All four of my grandparents died with cancer. My mom is a cancer survivor. Most of her siblings have died of some form of cancer. Mom also has had a stroke. My dad, his dad, and distant cousins on that side of the family have had heart attacks. Both my parents have diabetes and high blood pressure. And my mom is obese. I am overweight myself and have been since I had my oldest son in 1997 then 18 months later had twins boys. I have lost 20 pounds since then but slowly because of my lack of motivation to exercise. But now I have a reason to get up and exercise; a 5K race. And my sister to support me and push me to do it.
Walking the 5K
There are three different types of exercise. They are aerobic exercise, strength training, and flexibility. Aerobic exercise or cardio is where a person's heart rate and breathing rate are increased. For most people, a total of thirty minutes a day for at least three days is the best. Examples of aerobic exercise is walking, dancing, swimming, or anything that gets the heart rate up. Walking is actually my favorite physical activity.
Strength training needs to be done at least 2 or 3 times a week to help build strong muscles and bones. The more muscle a person has the ...
... middle of paper ...
...to, 1 cup sliced cooked carrots, 1 cup spinach salad, 2 medium raw tomato slices, 2 whole wheat rolls, 1 small apple. Using My Pyramid Tracker, the nutrient analysis came out to be 689 kcalories, protein was 44 grams (target was 46), carbohydrate 107 (target 130), Total fat 20 (target 25).
This analysis shows that these choices will help me to gain energy in order to walk the 5K race next month. Walking is important for me for several different reasons. But one of the reasons is, it is something my sister and I can do together.
Works Cited
Centers for Disease Control and Prevention. (2010, May 10). Physical Activity and Health. Retrieved August 21, 2010, from http://www.cdc.gov/physicalactivity/everyone/health/index.html
DeBruyne, L., Pinna, K., & Whitney, E. (2008). Nutrition and diet therapy principles and practice (7th ed.). Belmont, CA: Brooks/Cole
Thirdly, I focused mainly on fruits and vegetables products. I introduced some new vegetables and fruits as compared to my regular diet. For instance, I added broccoli, carrots and grapes. This section contains 687 calories from total of my
There are different types of muscle because each sport has various needs. “Power endurance is typically characterized by intense, repeated efforts for a relatively short period of time (less than 30 seconds)”(1). Sports such as sprinters, wrestlers, fencers and tennis players need to produce powerful movements and repeat them with several times with little to no rest. This training involves lifting about 15-30 reputations of moderate loads, about 50%-70% 1RM per lift.
Activity for this family could be better. The author saw no regular pattern of exercise. The mother said that she did go to the gym some but she did not seem to be very regular with it. The mother said that she tried to bike 6 miles earlier in the ye...
Kerr (2012) states that there are 3 main types of exercise which are aerobic, strength/resistance training and flexibility exercises. Aerobic exercises will help keep the heart, lungs and muscles healthy, and when paired with a healthy diet will aid in weight loss. Appropriate resistance training will help to improve strength, posture and balance as well as causing the participant’s body to look more toned. Also the build up of muscle will aid with weight loss as at rest muscle burns more calories than inactive tissue. These exercises should be done two or three times a week. Flexibility exercises are important because if a muscle isn’t stretched then overtime it will shorten and become less elastic. Therefore joint mobility will decrease and the likelihood of injuries to muscl...
Trisha, a member of an elite fitness club, spoke about the moment she realized her weight loss goal needed to be reevaluated. Trisha weighed almost 300 pounds and was only 5 foot, 4 inches. Her work out partner, Rebecca, was the complete opposite when it came to looks. Rebecca was almost 5 foot, 11 inches and around 120 pounds. Trisha envied Rebecca’s body type and would give anything to trade bodies. Based on their heights and weights most people would look at them and automatically assume the thinner person would win if they raced against each other. After 6 months of working out together Trisha started to realize how much more she could do of everything! She could lift more weight, do more repetitions and stay at a harder pace on every cardio machine they used. One day while on the Stairmaster, Rebecca once again had to completely stop the machine and take a breather while Trisha was at a fast pace nearly jogging up the st...
Physiologically there are many benefits to consistent weight training. This includes muscle size, tone, and overall strength. Not only this but lifting weights has also been shown to improve psychological health as well. This is done by increasing self-esteem, conf...
Susanne’s original customized food pyramid was generated for a goal to lose weight. Her target calories per day are
The weight loss industry is a multi-billion dollar machine, perpetually fueled by not only new information, but also data that have remained true for decades. Although it is unsurprising that the human body will lose weight when it expends more calories than it consumes, new findings lead to several alternative diets and weight loss methods that gain much more popularity than the basic concept of eating less and exercising more. For
“With the exception of nutrition, more fallacies exist in the area of exercise than in any other area of health” (Dintiman, Stone, Pennington, & Davis, 1984). Exercise produces significant physical and mental benefits and is extremely vital to life. It substantially improves stamina, strengthens and tones muscles, helps prevent diseases, enhances flexibility, controls weight, and prolongs the quality of life. In order to gain all the benefits from exercise and be truly healthy, it is very important to understand and take action with both types of exercise: anaerobic and aerobic. With the combination of aerobic and anaerobic exercise, an individual will greatly increase their overall health and wellness significantly.
Strength training is a common part of the treatment care plan for most of orthopedic type injury1. Even healthy people and competitive athletes undergo some strengthen programs in order to improve their sport performance. Never the less, people who are inactive may get muscle weakness that can affect their ability to perform activities of daily living. Strengthen exercise is the best physical cure for muscle weakness 2. Health indicators such as body composition, cardiovascular fitness, blood lipid profiles, bone mineral density, and mental health are proven to be affected by strength training3–6. Apparently, strength is an important factor in improving individual life; whether an individual is recovering from an injury or trying to improve
Thirty minutes of exercise a day may be the trick to keeping bad health away! Cardiovascular exercise strengthens all of the body’s muscles. Well known muscles, such as the ones in the arms and legs are toned and seen as exterior health. Meanwhile, the body’s inner muscles and organs, the heart and lungs in particular, are toughened for optimal inner health. Cardio exercise benefits numerous body systems including, muscular, cardiovascular, and respiratory.
Healthy adults should aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week. That doesn 't have to be all at one time, though. Aerobic exercise can even be done in 10-minute increments.There are significant health benefits from interval training, which means exercising at your near maximal intensity for short periods of 60 to 90 seconds. Regular aerobic exercise can help you live longer and healthier. After all, aerobic exercise reduces health risks, keeps excess pounds at bay, strengthens your heart and boosts your mood.
Take brisk 30 to 40 minute walks at least three days a week. Aerobic walking increases the efficiency of your heart and lungs, lowers blood pressure and resting heart rate, relieves stress, raises metabolism, improves muscle tone, and improves the health of the bones. If your pace is too slow, however, you will not get the aerobic benefits.
Cardio is a term coming from the word cardiovascular, which is the system of the heart, veins, and blood vessels running through a persons body. So when you do an aerobic exercise, you are doing an exercise that is strengthening your cardiovascular system. Aerobic exercises are generally low intensity workouts, much lower than strength training for example, but go on for much longer durations of time. An example of aerobic exercises would be, but not limited to; swimming, running, jumping rope, biking, rollerblading, and walking. There are a great number of benefits that having a strong cardiovascular system can bring, some of which are, being at less of a risk for heart disease, you will have less stress in your life, and it can ease depression. But one of the biggest reasons for doing aerobic exercise is the fat loss it can bring. Aerobic exercises go on for generally long amounts of time, and in that time you are bound to burn a few calories. When you burn more calories than you take in your body will look to its reserves, its reserves being fat. Your body will use that fat as a source of energy, and this is how fat loss happens. Cardio often goes hand in hand with weight training, because without cardio you will not be able to show off what you have gained throughout your weight
Physical activity can be classified in two broad categories, namely the moderate level and vigorous level. Activities that fall into the moderate level include brisk walking, dancing, or low-impact aerobics; activities that fall into the vigorous level include swimming, jogging or sports such as soccer and badminton. From adolescence till old age, engagement in some form of physical activity is essential in maintaining one's health.