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
Susanne’s original customized food pyramid was generated for a goal to lose weight. Her target calories per day are
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...
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.
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...
Also known as aerobic exercise, these exercises do not require fancy gym equipment. Most of them can be done within our home itself. Cardio is a most basic, yet really important exercise you could incorporate into the daily routine. Cardio exercise could range from simple ones like walking and jogging to moderate ones like swimming and running. Most cardio exercises are prolonged in nature, i.e., they must be done for a long duration of time. The main objective in all these exercises remains the same: to elevate our heart rate and make us sweat. It is much simpler than strength exercise, though it does require immense patience and willpower. However, in return of this, there are a huge number of benefits of doing cardio. Here are some of the benefits one could reap through
I chose “Feed the Hungry 5K Run” for Leisure Personal #2 assignment on Thanksgiving at California State University, Sacramento. At first, my friend and I wanted to do “individuals” because it was cheaper than a team registration and we don’t have enough four members to form a team. Later, there was more friends to join in and we decided to form a team and came up with the team name “Hungry Runners” which fits the event purpose. After we registered and each member paid 55 dollars which would benefit families in need in Sacramento County, we could get a bid which would time our race and a shirt with our team name “Hungry Runners” on right sleeve. This was the first time that I have ever engaged in this type of activity and the goals were to donate and experience the event atmosphere.
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...
Day 3- Breakfast- Smoothie with spinach, banana, almond milk, and protein powder - Macronutrients: - Carbohydrates: 30g (banana) - Protein: 20g (protein powder) - Fat: 5g (almond milk) - Micronutrients: - Potassium (banana): 400mg - Vitamin A (spinach): 1500 IU - Calcium (almond milk): 200mg = 300 calories Lunch- Quinoa and black bean bowl with avocado and salsa - Macronu Beef stir-fry with bell peppers, onions, and jasmine rice - Macronutrients: - Carbohydrates: 40g (jasmine rice and vegetables) - Protein: 25g (beef) - Fat: 10g (cooking oil) - Micronutrients: - Iron (beef): 3mg - Vitamin C (bell peppers): 60mg - Vitamin B12 (beef): 2.5g = 700 calories Total calories = 1600 Total fat: 52 g
Aerobic exercise involves improving the cardiovascular system. It increases the efficiency with which the body is able to utilize oxygen (Dintiman, Stone, Pennington, & Davis, 1984). In other words, aerobic exercise means that continuous and large amounts of oxygen are needed to get in order to generate the amount of energy needed to complete the workout. The most common type of aerobic exercise is long-distance running, or jogging. While running, the body requires large amounts of energy in order for the body to sustain energy. “During prolonged exercise, most of the energy is aerobic, derived from the oxidation of carbohydrates and fats” (Getchell, 1976).
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
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.
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