Staying Fit without Going to the Gym

Kevin Sicilia

Thesis Statement

Enthusiasts can learn to become healthy and stay fit without wasting the time and money it costs to join a gym.

Overview

• Physical Activity• Basic Exercises/Exercise Methods• BMI• Alternate Methods of Burning Calories• Intake• Recovery Days• Stretching• Application

US Preventive Services Task Force. Physical Activity Guidelines for Americans: Recommendation statement. 2008. Accessed March 1, 2009.

Physical Activity

“Physical activity includes any activity that causes your body to work harder than normal. It describes activities that are beyond your daily routine of sitting, standing, and walking up stairs.”-Medline Plus

Http://www.mypyramid.gov/pyramid/physical_activity_amount.html

How Much is Necessary

30 minutes per day=necessary60 minutes per day=optional

http://www.mypyramid.gov/pyramid/physical_activity_why.html

Why is Physical Activity so Important?

• Increasing our fitness level• Helping us manage our weight• Burning unwanted calories

http://www.mypyramid.gov/pyramid/physical_activity_why.html

Importance (continued)

• Helping us prevent weight gain• Improving our self esteem• And finally, helping us live a longer, happier

life.

Muscles Benefitted from Basic Exercises

• Pushups• Chin Ups• Reverse Chin Ups• Crunches• Sit Ups• Triceps Dips

Delavier, Frederic. Strength Training Anatomy. Paris, France: Editions Vigot,

2001. Print.

Push UpsDelavier (pg47)

Chin UpsDelavier pg (58)

Reverse Chin UpsDelavier (pg 60)

CrunchesDelavier (pg 110)

Sit UpsDelavier (pg 111)

Triceps DipsDelavier (pg 22)

http://dictionary.reference.com/browse/isometric+exercise

Isometrics

“Exercise or a program of exercises to strengthen specific muscles or shape the figure by pitting one muscle or part of the body against another or against an immovable object in a strong but motionless action, as by pressing the fist of one hand against the palm of the other or against a desk.”-To me, isometrics develops muscles from simply holding a flex

http://www.isometric-training.com/isometric-exercise.html

Isometric Bicep Contraction

1. Bend your arm at the elbow at a 45 degree angle.2. From the shoulder to the elbow your arm should be

straight along the side of your body.3. Imagine you are holding a large weight in your

hand.4. Now with your arm flexed, tense your bicep as hard

as you can-WITHOUT MOVING YOUR ARM!5. You’ll feel the blood rushing to the muscle and feel

it getting warm and tired.6. You’ve just completed an isometric exercise!

Isometrics at Work

http://www.isometric-training.com/images/200px-The.Way.Of.The.Dragon.1972.Bruce.Lee.flex.front.jpg

http://www.moonbattery.com/archives/arnold-schwarzenegger.jpg

Arnold Schwarzenegger Bruce Lee

http://jcem.endojournals.org/cgi/reprint/85/8/2748.pdf

BMI Body Mass Index

It is a measure that compares

your height and weight to see if your are a healthy size

20%-25%= Average25%+ = Overweight

35%+ = Obese

http://jcem.endojournals.org/cgi/reprint/85/8/2748.pdf

BMI

BMI=Mass (lbs) x 4.88 (height(ft))^2

Example: 140 lbs x 4.88= 21.9%=Normal Weight 5.58 ft^2

BMI Chart http://www.theveindoctor.com/body/images/diabetes_BMI_chart.gif

http://shine.yahoo.com/event/autumninnewjeans/4-ways-french-women-stay-thin-without-the-gym-515174/

4 Ways French Women Stay Thin (Without the Gym)

1. “Don’t save your steps, multiply them!”

2. “Incorporate simple resistance movements into your daily routine.”

3. “Take care of your core.”

4. “Acquaint yourself with small to moderate free weights. (3-5 lbs.)”

http://www.associaltedcontent.com/article/837847/how_many_calories_should_we_eat_.html

Other Methods

Average Diet– A healthy intake for an

average male is about 2,000 to 2,500 calories per day.• Pace yourself

– The average of what a male really eats is 2,450 to 2,618.

http://www.associaltedcontent.com/article/837847/how_many_calories_should_we_eat_.html

Dieting Female

-Women are required to eat 1,800 to 2,000

calories per day.– On average, women

tend to get a minimum of 2,000

calories.– The average high for a

woman is 2,500 calories per day

http://www.associatedcontent.com/article/44540/gym_alternatives_tips_for_staying_fit.html?cat=5

No Gym Necessary

• Jumping Rope

• Stairs

• Running the Vacuum

http://www.nutristrategy.com/activitylist4.htm

Even More Methods

• Mowing your lawn (push mower)– 325*

• Shoveling your driveway– 354*

• Raking leaves– 236*

*equals per hour

http://www.mypyramid.gov/pyramid/calories_used_table.html

http://www.bodybuilding.com/fun/wotw20.htm

Milk Jug Workout

http://www.bodybuilding.com/fun/wotw20.htm

Milk Jug Workout

Reasons why people use a milk jug workout

–Mostly for vacation–Change your routine–Helps maintain good form and balance

Keller & Schuler (pg 279)

Finding Your Personal Carb Needs

• In order to bulk up a little, you need 60-65 percent of your calories to come from carbs.

• Calories from carbs per day=daily calories x recommended carbohydrate intake (60%)

Keller & Schuler (pg 279)

Finding Your Personal Carb Needs

• Ex. 2,500 calories x .60 = 1,500 calories from carbs

• Divide your total by 4 to find the number of grams needed each day

• 1,500 / 4 = 375 grams of carbs per day*

*(based on a 2,500 calorie diet)

Keller & Schuler (pg 285)

Calculate Your Protein Requirements

First, divide your weight by 2.2 to find its equivalence in kilograms.

Then multiply the number of suggested grams of protein. “1.4 – 1.8 grams per kilogram of body weight” (Applied Physiology Research Lab at Kent State University)

Keller & Schuler (pg 285)

Calculate Your Protein Requirements

Take me for example– 140 lbs. / 2.2 = 63.6 kilograms

High end: 63.6 kg x 1.8 g/kg = 114.5 g of protein daily

Low end: 63.6 kg x 1.4 g/kg = 80 g of protein daily

http://www.savingwithoutabudget.com/health-beauty/do-you-really-need-a-gym-membership/

Average Cost to Join a Gym

• 1 time membership setup fee:$50-$200• Monthly fee:$30-$50

• A total of $400-$800 dollars per year to be a member of a gym

• Does not include personal trainers or gas to get there

http://www.bodybuilding.com/fun/wotw20.htm

Cost Range to Work Out at Home

• Minimum:$0

–Using natural body weight exercises–Using random objects around the

house as weights. Ex. Rice, canned goods, milk jugs, old tires

http://www.sportsauthority.com/product/index.jsp?productId=3372485 http:www.yoga.comstoreproduct.aspProduct_ID=4141&Category_ID=295 http://www.karatedepot.com/tr-ex-15.html http://www.sportsauthority.com/product/index.jsp?productId=3085336&CAWELAID=251529093

Cost Range to Work Out at Home

Maximum: <$70 (one payment)–Yoga mat-$15-necessary for working out

on hardwood floors–Chin up bar-$25– Jump Rope-$8– Light Set of Weights-$20

http://sportsmedicine.about.com/cs/overtraining/a/aa062499a.htm

Recovery Days

• You’ll notice the workout in my application includes a recovery day every other day

• Why are these days so important?– Replenish damaged tissues– Prevent overtraining syndrome

http://www.associatedcontent.com/article/1222418/the_importance_of_stretching_before.html?cat=5

Stretching Before

• Before a workout– Loosens up all your muscles– Starts to get your blood pumping, drawing more

oxygen to your muscles

– Tense your muscles for a few seconds, almost like isometrics, then release.

http://www.associatedcontent.com/article/1222418/the_importance_of_stretching_before.html?cat=5

Stretching After

• After a workout– Keeps your muscles from tensing back up

immediately after your workout– Helps with muscle soreness in the future.

• Do not workout when your body is sore. Stretch and give your body time to fully heal.

• Stretching daily will help increase overall flexibility

http://www.netfit.co.uk/stretching_cool_down.htm http://www.soccerdivas.com/stretching.htm

Stretching Examples

Good for before and after a workout– Joint rotations– Calf stretches– Inner Thigh (butterflies)– Shoulder and elbow (hand down spine)– Fingers and Wrist (interlock hands over head)

Application

Home Fitness MagazineIncludes– 12 week beginner full body workout plan– Grouping certain exercises according to muscles– Recovery days– Advertisement

Works Cited

• http://www.the-fitness-motivator.com/muscle-groups.html– The Fitness Motivator.com

• http://www.bodybuilding.com/– Body Building.com

• Delavier, Frederic. Strength Training Anatomy. Paris, France: Editions Vigot, 2001. Print

• Stoppani, Jim. Encyclopedia of Muscle and Strength. United States of America, 2006. Print

Works Cited

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• http://steadfastfinances.com/blog/2010/01/05/why-pay-gym-membership-personal-trainer-fees-when-youtube-is-free/

• http://www.beachbody.com/product/fitness_programs/p90x.do?code=P90XDOTCOM

• www.newspapersoc.org.uk/Files/life-is-local.ppt

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• http://www.gotmilk.com/#/home/benefits/• Clinical Guidelines on the Identification,

Evaluation, and Treatment of Overweight and Obesity in Adults. National Heart, Lung and Blood Institute. June 17, 1998

Works Cited

• Understanding Nutrition, by Whitney and Rolfes. Uses NHANES II classification.

• National Population Health Survey 1996/1997. (Canadian data n=77,403 age & sex stratified.)

• Nutrition Canada, Anthropometry Report 1980 of data from Nutrition-Canada Survey 1971. (n=13,691)

• Kuczmarski RJ, Flegal KM. Criteria for definition of overweight in transiation: background and recommendations for the United States. Am J Clin Nutr 2000; 72:1075-1081.

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• Nowlin, Derrick. "Shopping for a Personal Trainer." CBS. Gale, Cengage Learning, 2008. Webhttp://findarticles.com/p/articles/mi_m1608/is_10_17/ai_80309860/pg_2/?tag=content;col1

• Nowlin, Derrick. "Shopping for a Personal Trainer: Following These Six Steps Can Mean The Difference Between Failure and a Great- Looking Body." CBS. Gale, Cengage Learning, 2008. Web. <http://findarticles.com/p/articles/mi_m1608/is_10_17/ai_80309860/pg_2/?tag=content;col1>.

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