ExerciseExercise

ExerciseExercise

Why is exercise so important to your wellness?– Improves your heart health– Improves bone density– Maintains muscle mass and strength– Enhances your mood– Stimulates the production of infection

fighting antibodies– Increases your energy– Improves blood circulation– Burns calories– Reduces Stress

ExerciseExercise

So how much exercise should you do?– The Government recommends

• A Minimum of 30 minutes of moderate intensity activity per day, most days of the week

OR• A minimum of 20 minutes of vigorous intensity

activity per day 3 days a week

– Also important…• Incorporate strength training 2 days per week

ExerciseExercise

What type of exercise suits you?• Indoors, Outdoors, At home, Local venue/class

Low intensity = increased heart rate, able to talk– Brisk walking, Bike riding, Gardening, Swimming– Actively playing with children, Attending a class

Higher intensity = working harder– Jogging, mowing lawn– Bicycling over 10mph, swimming– Circuit training a combination of strength,

endurance and aerobic exercises

Simple StepsSimple Steps

• Purchase a pedometer– www.greatperformance.co.uk– Model number: Digiwalker SW-200– Cost: £13.59

• How many steps should you aim to achieve per day?– ‘naturally’ slim people do 6,000– ‘naturally’ fat people do 4,000– Aim to do 10,000 for weight loss

“What gets measured gets done”

So Far.....So Far.....

• Water• Meal Plans & Protein• Carbohydrates• Fibre & Digestion• Fats & Heart Health• Exercise

Nutrition…Nutrition… Hydration… Hydration… Exercise… Exercise…

…………..and YOUR commitmentand YOUR commitment

• Vitamins, minerals & Antioxidants

• Appetite control & dining out• Sugar, labels & Marketing• Snacking & Metabolism• Long term health (incl.

calcium)

Additional Exercise SlidesAdditional Exercise Slides

The following slides can be used in your second and future WLC’s to keep them new and interesting

for repeat attendances

Exercise & Supporting NutritionExercise & Supporting Nutrition

Sports nutrition revolves around a balanced healthy diet with key supplements to support the

increased needs of the body

• Fueling before exercise with healthy carbohydrates - Formula 1 in fruit juice

• Re-fuel and rehydrate during exercise

– H3OPro• Repair afterwards with a high protein meal

– Formula 1 with added protein powder• Recovery with appropriate antioxidants

- Schizandra Plus and RoseOx