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Free Fit 2012

Free Fit 2012. Free Fit Message. We want you to succeed! Successful Long Term Weight Loss Free Fit is simply a stepping Stone Embrace Lifestyle Change. Top 5 Keys to Successful Long Term Weight Loss. Combine Proper Nutrition/Exercise/Physical Activity Set S.M.A.R.T. goals

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Free Fit 2012

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  1. Free Fit2012

  2. Free FitMessage • We want you to succeed! • Successful Long Term Weight Loss • Free Fit is simply a stepping Stone • Embrace Lifestyle Change

  3. Top 5 Keys to Successful Long Term Weight Loss • Combine Proper Nutrition/Exercise/Physical Activity • Set S.M.A.R.T. goals • Stay Focused on being Healthy not being Thin • Knowledge is King, Be a student, Learn, Education • Support network

  4. S.M.A.R.T. • Specific • Measurable • Attainable • Realistic • Timely

  5. Top 5 Fitness Tips for Successful Long Term Weight Loss • Combine strength training and cardiovascular conditioning as part of your exercise regime • Start with a minimum of 30 minutes of Cardiovascular exercise three times / week using large muscle groups at 55%-85% of Max Heart Rate • Perform 20-30 min of Resistance Training two to three / week • Add Variety, Try Group Fitness, i.e. Bootcamps • Consider a Qualified Personal Trainer • Fitness Buddy

  6. More Tips • Drink More Water • Sleep 8 hours • Be Positive • Keep a Journal (Food/Activity)

  7. 4 Habits = 14 Years More Years • No Smoking • Moderate Alcohol Consumption • Regular Exercise • 5 Servings of Fruit and Vegetables/day

  8. FITT Principle • Frequency (How Often?) • Intensity (How Difficult?) • Type (What kind?) • Time (How Long)

  9. Resistance Exercises • Dumbells • Weight Machines • Exercise Bands • Medicine Balls • Stability Balls • Body Weight Exercises

  10. Physical Activity • Walking the dog • Gardening • Walking to work (pedometers) • Washing the car • House chores • Taking the stairs instead of the elevator

  11. How Hard Should I Exercise? • Talk Test • Self Perception of Exertion- BORG RPE SCALE • Heart Rate Monitoring - 55-85% of Maximum Heart Rate - Max Heart Rate = 220-age

  12. BORG RPE SCALE

  13. Questions?

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