UNIT 3
Physical Exercise
A man's health can be judged by which he takes two at a time - pills or stairs.
-Joan Welsh There are really only two requirements when it comes to exercise. One is that you do it. The other is that you continue to do it. ~The New Glucose Revolution for Diabetes by Jennie Brand-Miller, Kaye Foster-Powell, Stephen Colagiuri, Alan W. Barclay |
The first wealth is health.
– Ralph Waldo Emerson The only exercise some people get is jumping to conclusions, running down their friends, side-stepping responsibility, and pushing their luck! ~Author Unknown |
Unit Objectives
In the previous unit you learned how to monitor and adjust calorie intake for weight loss, gain, or maintenance. Another thing that affects calories, which also affects weight and overall health, is exercise. By the end of this unit you will
In the previous unit you learned how to monitor and adjust calorie intake for weight loss, gain, or maintenance. Another thing that affects calories, which also affects weight and overall health, is exercise. By the end of this unit you will
- choose physical activities that are suitable for you
- determine which exercises/activities burn the most calories in the least amount of time
- create a calorie deficit with the use of exercise.
There are various types of exercises, and all exercises are not created equal. Some exercises are for cardio, others are more for strength training. You can exercise alone, with a partner, or in a group. Exercise can be performed at home, in a gym, on a track, in a studio, or many other suitable places. So how do you chose which exercise(s) are right for you? The following article offers some valuable insights into choosing exercises that work and sticking with them. http://www.cancer.org/healthy/eathealthygetactive/getactive/make-exercise-work-for-you
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Below you will find some interesting articles on creating a calorie deficit.
http://www.jcdfitness.com/2010/05/4-ways-to-ruin-your-calorie-deficit/ http://evidencemag.com/fat-loss-deficit/ http://www.webmd.com/diet/features/8-ways-to-burn-calories-and-fight-fat |
So how many calories does exercise burn?
Different exercises/activities burn different amounts of calories depending on the weight and gender of the person. Also, because ever body is different, two bodies can weigh the same, but have different outcomes when doing the same exercises due to metabolism and/or other factors. Below are a few charts that list various exercises/activities and the amount of calories that are burned on average while doing these.
As stated earlier, different exercises burn different amount of calories. It's important to find exercises that are of interest to you. Below are two video clips of me as I've been involved in a couple of challenges that were put forth by friends on FaceBook, so I recorded to show that I was either attempting or meeting the challenge. These are exercises that interest and challenge me, and they burn an ample amount of calories, depending on how long they're performed.
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Click on the buttons above to practice fitness vocabulary.
Assignment Your assignment is to choose at least 3 exercises/activities that are of interest to you. You may chose from the charts provided above or you may research other activities. Using your meal plan from unit 1, create a plan to incorporate your 3 chosen exercises/activities for at least 30 minutes for at least 3 days to create a calorie deficit. Explain how your deficit was created? Did you cut back on calories? Did you continue to use the same amount of calories but incorporate exercise? Did you cut back on calories and incorporate exercise? How long do you have to exercise to get the calorie deficit you need? How many calories does your activities burn? If you are one who needs to gain weight rather than lose weight, incorporate exercise into your daily plan, but demonstrate a calorie surplus. If your goal is to maintain your current weight, for the purpose of this lesson, create a deficit for weight loss.
This can be as simple or as elaborate as you desire. It could be presented in any form
from a simple chart, to a PowerPoint, SlideShare, or Prezi. The HOW belongs to you.
Share these in the Google Community under Unit 3
https://plus.google.com/u/0/communities/112167442209058905770
This can be as simple or as elaborate as you desire. It could be presented in any form
from a simple chart, to a PowerPoint, SlideShare, or Prezi. The HOW belongs to you.
Share these in the Google Community under Unit 3
https://plus.google.com/u/0/communities/112167442209058905770