Nutrition and Summer Fitness Activities and Workouts

By: Timmy Phomsouvanh

Overview

Restaurant Quiz

Calorie Calculations

Nutrition

Summer Activities

Home Workouts

Playground Workouts

Calorie EER & REEEstimated Energy Requirement, Resting Energy Expenditure

Female EER = REE x activity level

REE = (10 x Wt in Kgs) + (6.25 x height in cms) – (5 x age) – 161

Male EER = REE x activity level

REE = (10 x Wt in Kgs) + (6.25 x height in cms) – (5 x age) + 5

Activity level: Sedentary = 1.25

Light active = 1.5

Moderately active = 1.75

Very active = 2.0

Extremely active = 2.25

Nutrition- MyPlate

Resources for Nutrition & Health

Weight & Calories

Physical Activity

SuperTracker

Healthy Eating Tips

Fruits

About 2 cups per day

Apple- Small, 2.5” diameter

Banana- Large, 8-9”

Grapes- 32 seedless

Orange- Large 3” diameter

Vegetables

About 2.5-3 cups per day

Broccoli- 3 spears

Carrots- 2 medium

Red peppers- Large 3” diameter

Corn- Large 8-9”

White potatoes- Medium 2.5-3” diameter

Carbohydrates

Carbohydrates are the body’s preferred energy source

Helps maintain optimal energy when active

Helps promote muscle recovery along with protein

The recommended intake is 45-65% of total calories

30-60 minutes after workouts

Simple (bad)- white bread, white rice, cake, ice cream, sugary foods, milk

Complex (good)- Sweet potatoes, brown rice, oatmeal

Protein

Calculations Nonactive protein needs- 0.8

g/kgbwt

Active individuals needs- 1.2-1.8 g/kgbwt

To gain lean muscle mass, 1.6-1.8 g/kgbwt

The recommended intake is 10-35% of total calories

Foods Meat

Poultry

Fish

Dry beans & peas

Eggs

Nuts & seeds

Protein Benefits

Muscle growth

Enhanced recovery

Supply many nutrients

Can help with weight loss

Keeps you full and satisfied

Helps support strong, lean bodies

Better bone density and less risk for osteoporosis

Function as building blocks for bones, muscles, cartilage, skin, and blood

Dairy

Foods About 3 cups per day

Milk (choose fat-free or low-fat)

Yogurt- 8 oz.

Cheese- 2 oz. of American or 2 cups cottage cheese

Soymilk (soy beverage)

Benefits Reduce risk of cardiovascular

disease and type 2 diabetes, and with lower blood pressure

Improve bone health and may reduce risk of osteoporosis

Development and maintenance of healthy teeth

Know Your H2O

Drink when you are not thirsty

Improve skin

Promotes weight loss

Maintains digestion

Increase energy levels

Body temperature regulation

Others

Fat intake to maintain health provides 20-35% of total calories and less than 7% from saturated fat.

Cholesterol intake should be <300mg/d

Recommended salt intake is about 2400mg/d

Fiber- 1.4 g per 100 calories consumed

Summer Activities

Hiking- Ogden River Parkway, Birdsong, Bonneville Shoreline, Indian Trail

Fishing- Weber/Ogden River, Glassman Pond, Meadow Creek Pond, 21st Pond

Mountain Biking- Bonneville Shoreline Trail, Antelope Island, Ben Lomond

Climbing- Ogden Canyon, The Front Climbing Club, WSU

Watersports- Pineview, Willard, Causey, Green Mountain

Events- Ogden Marathon, Katie and Taylor Marcus Memorial 5k, Livastride Run for LYF 5k or 10k

 Many trails are accessible from the east end of the Weber State campus

Home Workouts- Chair

Dips

Legs

Abs

Home Workout- Table

Inverted rows

Push-ups

Triceps

Home Workout- Couch

Sit-ups

Legs

Any others?

Home Workouts- Others

Arm curls

Shoulder raises

Triceps

Back

Playground/Park Workouts

Bench

Bar

Swings

Monkey bars

Summary

MyPlate

Calorie Intake

Nutrition

Summer activities

Workouts

Questions ??

References

http://getoutandlive.org/participate/skirt-in-the-dirt

http://www.utahrunning.com/search

http://www.bodybuilding.com/store/carbs.htm?searchterm=carbohy

http://www.visitogden.com/things-to-do/outdoor-activities