Basics of cardio (aerobic) and strength (anaerobic) systems, calories and limiting sitting......

1. 2020 drink and eat wise, fit
in exercise…….
Andrew Picken (BA Hons, HND, DIPHE), ENGLAND
Athletics Run Leader, Gym Instructor CYQ, Cycle
instructor, CSLA and Walk fitness leader
Member of Royal Society for Public Health

2. Who I Work with

3. and
for
Better

4. SESSION OBJECTIVES
NHS Health Guidelines
Why Diets generally don’t work
Healthy eating basics ‘ the how’
Exercise options – Aerobic Activity / Anaerobic Activity
Make “moving more” habit
Special focus : STRENGTH TRAINING FOR ANYONE
0-5k Beginners run programme
Strength Chart

6. My Nutrition top
tips
Low / high carb – key is to remain consistent what works for you
Sugar – reduce where you can (sugar swaps)
Aim for ‘colourful foods’
Focus on reduction not cutting out anything in particular to start with
It is all right to ‘fall of the wagon’ every so often

7. How canyou shave100 calories
from your diet
20% 20% 20% 20% 20%
1. Removeskin from
chicken
2. Useskim milk instead
of wholemilk
3. Usemustard instead
of mayo
4. Removecheesefrom
ahamburger
5. All of theabove

8. Healthy Eating
IS
• Feeling great
• Having more energy
• Keeping yourself ashealthy
aspossible
NOT
• Strict nutrition philosophies
• Staying unrealistically thin
• Depriving yourself of the
food youlove

9. British Nutrition Foundation
O
30G OF ‘FREE’ SUGARS A DAY (7 sugar cubes)

10. British Nutrition Foundation
Daily reference intakes for adults
are:
•Energy: 8,400kJ/2,000kcal
•Total fat: less than 70g
•Saturates: less than 20g
•Carbohydrate: at least 260g
•Total sugars: 90g
•Protein: 50g
•Salt: less than 6g

11. Healthy eating beginswith learning how to“eat smart”- It’s
not what you eat, but how you eat.

12. Setyourself up for success
(Lifestyle Changes)
• Simplify
• Start slow andmake
changesto your
eating habits over
time
• Everychangeyou
make to improveyour
diet matters

13. Simplify
• Instead of being overly concerned with
counting calories or measuring portion sizes,
think of your diet in terms of color, varitety
and freshness – then it should be easier to
make healthy choices. Focuson finding food
you love and easyrecipes that incorporate a
few fresh ingredients. Gradually, your dietwill
become healthier and moredelicious.

14. Start Slow/Make ChangesOver
Time
• Trying to makeyour diet healthyovernight
isn’t realistic or smart. Changing
everything at once usually leads to
cheating or giving up on your new eating
plan.
• As your small changes become habit, you
can continue to add more healthy choices
to yourdiet.

15. People often think of healthy eating asan all or
nothing proposition, but a key foundation
for any healthy diet isMODERATION.

16. MENTALBLOCK???
• Trying not to thinkof
certain foods as“off
limits.”
When you ban certain food
groups, it is natural to
want those foods more,
and then feel like afailure
if you give in to
temptation.

17. It’s not just what you eat, it’s how you
eat:
• Taketime to chew your foodand
enjoy mealtimes
• Listen to yourbody
• Eatbreakfast, and eat smaller
meals throughout the day.

18. ReplaceHighCalorieFoodswith Low
Calorie Foods
• Greens
• Sweetvegetables
• Fruits

19. FIBER(30 gramsaday)
• Foundin
– Fruit
– Vegetables
– Whole grains
Helps you feel full
faster andlonger.
Keepsyour blood
sugar stable

20. EnjoyHealthy Fats& AvoidUnhealthy Fats
• Healthy Fats
– Plant oils like canola oil, peanut oil, and
olive oil. Avocados, nuts (like almonds,
hazelnuts, and pecans) and seeds(such as
pumpkin, sesame).
– Polyunsaturated fats, including Omega-3
and Omega-6(found in fish suchassalmon,
herring, mackerel, anchovies, sardines, and
some cold water fish oil supplements;
other sources are unheated sunflower,
corn, soybeans, and flaxseed oils and
walnuts)

21. Reducefrom yourdiet
• Saturated fats
– Redmeats and whole
milk dairyproducts
• Transfat
– Vegetable shortenings,
– Margarines
– Crackers
– Candies
– Cookies
– Snackfoods
– Fried foods
– Bakedgoods
– Other processedfoods

22. Limit Sugar,Salt, and RefinedGrains
Sugar Salt
Refined starches
Fiber –RichDiet

23. Drink lots
of

24. The Benefits of
Exercise

26. I. Nervous System
(consists of the brain and all nerves throughout the body)
 Tunes it for more skillful body movement
 Improves your reaction time
 Improves mental performance

27. II. Respiratory System
(lungs)
lung capacity increases
works more efficiently

28. III. Cardiovascular System
(heart)
Heart increases in strength.
Importance?
Heart able to pump more
blood more efficiently –
reducing workload on the
heart

29. IV. Mental Health
Contributes to positive self
esteem
Helps deal with stress
Able to relax
Leads to more productive
work
Decreases fatigue

30. V. Social Health
Helps one meet new people
Helps one find new area of
enjoyment with friends

31. Types of Exercise
I. Anaerobic Exercise
Oxygen is not used for energy; intense physical activity in
which the body’s supply of oxygen to produce energy
does not meet demand.

32. Types of Anaerobic Exercise
+ muscular strength
+ muscular endurance
+ flexibility

33. Types of Anaerobic Exercise
 Isometric – little or no movement; muscle
tension; pushing against wall.
 Isotonic – repeated movements using
weights; push-ups, weights
 Isokinetic – resistance is moved through
entire range of motion; hydraulic

34. Types of Exercise
II. Aerobic Exercise
Continuous activity that
uses oxygen

35. Types of Aerobic Exercise
 + blood supply to muscles and ability to use oxygen
 + cardiovascular/ cardio respiratory function (heart and lungs)
 + threshold for lactic acid accumulation (soreness)
 - resting blood pressure for people with high blood pressure
 - body fat and improved weight control

36. Types of Aerobic Exercises
Jogging
Brisk Walking
15 – 20 minutes of
continuous activity

37. F – I - T
Frequency (how often)
Intensity (how hard)
Time (how long)

38. F – I – T for Aerobic Activity
F– 3-5 times each week
I – keep heart rate between 60-80% MHR
T– exercise continuously for minimum
of 20 minutes.

39. F – I – T for Anaerobic
Activity
F– 3 to 4 times each week
I – keep speed near 100% for
10 seconds to 2 minutes
T– repeat your intervals 15-30 times
with rest between

40. 3 Parts to a
Workout
1) Warm-Up: 3 – 5 min. then
stretch 10 minutes
2) Work-Out: 20 – 30 min.,
3 – 5 times per wk.
3) Cool-Down: gradually; “pooling”

41. Add a Slide Title - 2
5 K RUN PLAN FOR BEGINNERS

42. FOCUS: STRENGTH
Chris Hattersley
 BSc Sport & Exercise Science
 MSc Strength & Conditioning
 UKSCA Accredited S & C Coach
 NSCA Accredited S & C Coach
 MSc Physiotherapy (Ongoing)
Kaseem Khan
• BSc Occupational Therapy
• MSc Physiotherapy (Ongoing)
• NSCA Accreditation
Dave Hembrough
• BSc Sport Science
• MSc Sport Therapy
• PGDIp Advanced Business
Engagement
• UKSCA Accredited S & C Coach
• NSCA Accredited S & C Coach
Dr Tom Maden-Wilkinson
• BSc Physiology with Sports
Biomedicine
• PhD with the EU Myoage project.
• Senior Lecturer in Neuromuscular
Function and Ageing

43. • Decline starts at 45 with major drops
at 65 and 80, accelerates more rapidly
with disuse and increases chance of
disability (Bell et al, 2016).
• ‘50% of the physical decline
associated with ageing is actually
disuse atrophy resulting from
inactivity’ (Jette et al, 1999).
• 100,000’s of hospital admissions per
year for sarcopenia and osteoporosis
for the elderly (Cruz-Jentoft et al,
2010).
• Covert and happens over many years.
45y point of
‘accelerated aging’.
trength Levels through the lifespan

44. So why is it important?
 Muscle mass preserves strength
& enables movement
 Regulates metabolism
 Makes the body more resilient to
illness or injury
 10,000 steps a day can maintain
muscle mass, strength training
increases it.
 Muscle mass has a protective
effect on all round health.

45. Advice on what to do!
• Think movements not muscles (lift,
carry, push, pull, press, etc)
• Use “multi-joint” exercises to build
strength (squats, deadlifts, shoulder
press)
• Rep range 5 – 10 (number of times
you perform the exercise).
• Sets 3 – 6 (how many cycles of reps
you do).
• Regress and progress exercise based on
your ability!

46. What strength training isn’t

47. Learning from space-Fitness?
Without regular use and exercise our muscles
weaken and deteriorate. It’s a process
called atrophy. Studies have shown that
astronauts experience up to a 20 percent
loss of muscle mass on spaceflights lasting
five to 11 days.

48. Making Physical Activity
a Part of Your Life.
There are 1440 minutes in every day...
Schedule 30 of them for physical activity.

49. Advice on how to do it!
• Aim for 2 sessions of strength
training per week
• 150 mins aerobic activity ( 5 times
30 minutes a day)
• Set yourself an achievable
minimum level
• Get friends & family involved
• Consider professional advice from a
strength coach to make your workouts
even more effective!

50. Making Physical Activity
a Part of Your Life.
There are 1440 minutes in every day...
Schedule 30 of them for physical
activity.
TO CONCLUDE & TAKE HOME
MESSAGE

51. Follow us on social media
ajp28consultancy@gmail.com
Facebook @jogon28
Twitter @AndyPicken28
www.ajphealth.com