A Well-balancedTraining Program

8/6/2019 A Well-balancedTraining Program

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TUGTUG--A WellA Well--balancedbalanced

Training ProgramTraining Program

Presentation provided by:Presentation provided by:Campus Recreation CenterCampus Recreation Center

Stamps Health ServicesStamps Health Services


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Overview of TopicsOverview of Topics

Crash DietingCrash Dieting

Body ImageBody Image

Online Health ScreeningOnline Health Screening

Exercise RecoveryExercise Recovery

Injury PreventionInjury Prevention

OvertrainingOvertraining

SleepSleep

Additional ResourcesAdditional Resources

PostPost--test!test!


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Crash Dieting:Crash Dieting:

Not Worth the Risk!Not Worth the Risk!

WhatWhat isis CrashCrash Dieting?Dieting?

Diets which include "weight lossDiets which include "weight loss

that exceeds the recommendedthat exceeds the recommended

amount of 1.5amount of 1.5--2 pounds per week"2 pounds per week"


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RapidRapid weightweight lossloss isn'tisn't truetrue weightweight losslossWeightWeight lossloss cancan bebe attributedattributed toto thethe lossloss ofofwaterwater weightweight thatthat happenshappens duringduring crashcrash dietsdiets

LowLow--caloriecalorie dietsdiets causecause thethe bodybody toto burnburn upupexcessexcess glycogen,glycogen, aa typetype of of glucoseglucose thatthatabsorbsabsorbs excessexcess fluidfluid insideinside thethe bodybodySideSide notenote:: ExtremeExtreme sweatingsweating (with(with exercise,exercise,plasticplastic suits,suits, saunassaunas)) and/orand/or prolongedprolonged

fluidfluid restrictionrestriction toto loselose (water)(water) weightweight servesservesnono purposepurpose


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CrashCrash dietingdieting willwill resultresult inin initialinitialweightweight lossloss;; howeverhowever youyou willwill hithit aaweightweight lossloss plateauplateau

WeightWeight lossloss plateauplateau typicallytypically followedfollowedbyby aa weightweight gaingain

YoYo--Yo dieting: muscle (and thereforeYo dieting: muscle (and therefore

metabolism) is decreased duringmetabolism) is decreased duringcrash dieting= weight gain whencrash dieting= weight gain whenregular nutritional habits areregular nutritional habits areresumedresumed


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Crash Diets:Crash Diets:

Risks and Side EffectsRisks and Side Effects

Physical Effects:Physical Effects: Iron deficiency anemiaIron deficiency anemia Vitamin B12 deficiencyVitamin B12 deficiency Electrolyte imbalances (potassium and sodium deficiency)Electrolyte imbalances (potassium and sodium deficiency)

causing dehydration, muscle spasms, and in severe casescausing dehydration, muscle spasms, and in severe casescardiac arrestcardiac arrestHypokalemia (potassium deficiency) & ChronicHypokalemia (potassium deficiency) & ChronicHypokalemiaHypokalemia

Liver failureLiver failure GallstonesGallstones

Kidney failureKidney failure Heart attackHeart attack StrokeStroke Osteoporosis (lack of calcium intake/loss of calcium)Osteoporosis (lack of calcium intake/loss of calcium)

Broken bones; most frequently hips and wristsBroken bones; most frequently hips and wrists


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Crash Diets:Crash Diets:

Risks and Side EffectsRisks and Side Effects

Mental Effects:Mental Effects:

DepressionDepression

Anxiety (lack of concentration)Anxiety (lack of concentration) IrritabilityIrritability

Extreme food cravingsExtreme food cravings

Eating disorders: Anorexia/BulimiaEating disorders: Anorexia/Bulimia


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Recommendations forRecommendations for

Healthy EatingHealthy Eating

Don't cut back on calories too quickly. Instead,Don't cut back on calories too quickly. Instead,slowly reduce calories so that your body'sslowly reduce calories so that your body'smetabolism doesn't slow down.metabolism doesn't slow down.

Limit portion sizes and choose healthier foodLimit portion sizes and choose healthier foodoptions. Pair this with regular exercise and you willoptions. Pair this with regular exercise and you willfind that the weight drops off!find that the weight drops off!

DONDONT look at your weight loss plan as a dietT look at your weight loss plan as a diet--viewview

it as a healthier way of eating.it as a healthier way of eating.

Gradual changes=Long term adherenceGradual changes=Long term adherence


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Nutritional AdviceNutritional Advice

BeBe awareaware ofof youryour portionportion sizessizes

EatEat inin moderationmoderation

BeBe suresure thatthat eacheach mealmeal isis wellwell--balancedbalanced

EatEat regularlyregularly throughoutthroughout thethe dayday toto keepkeepbloodblood sugarsugar stablestable andand metabolismmetabolism constantconstant

DrinkDrink plentyplenty ofof waterwater throughoutthroughout thethe dayday


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How does your body image influenceHow does your body image influence

the way you feel about yourself?the way you feel about yourself? Defining body imageDefining body image

A concept which includes our perceptions,A concept which includes our perceptions,attitudes, and behaviors about our bodies (notattitudes, and behaviors about our bodies (not

only how we look, but what our bodies do foronly how we look, but what our bodies do forus)us)

What positively/negatively influences howWhat positively/negatively influences howwe feel about our bodies?we feel about our bodies?

MediaMedia

Friends/peersFriends/peers

PartnersPartners

Campus environmentCampus environment


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Online health screeningOnline health screening

available!available!

Learn more about your eating andLearn more about your eating and

exercising patternsexercising patternsTake the College Response EatingTake the College Response EatingDisorder screening:Disorder screening:www.health.gatech.edu/collegerespowww.health.gatech.edu/collegeresponsense


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Ways to RecoverWays to Recover

Quickly After ExerciseQuickly After Exercise

Cool DownCool Down-- Helps reduce lactic acid from yourHelps reduce lactic acid from yourmuscles and may reduce muscle stiffnessmuscles and may reduce muscle stiffness

Replace FluidsReplace Fluids-- Drink water before, during, andDrink water before, during, and

after your workoutafter your workoutEat ProperlyEat Properly-- Try to eat within 60 minutes ofTry to eat within 60 minutes ofthe end of your workout and include some highthe end of your workout and include some high--quality protein and complex carbohydratesquality protein and complex carbohydrates

StretchStretch-- After a tough workout, consider gentleAfter a tough workout, consider gentlestretching; this is a fast and simple way to helpstretching; this is a fast and simple way to helpyour muscles recoveryour muscles recover

Sportsmedicine.about.comSportsmedicine.about.com


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Ways to Recover QuicklyWays to Recover Quickly

After ExerciseAfter Exercise

RestRest-- Time is one of the best ways to recover (orTime is one of the best ways to recover (orheal) from just about any illness or injury; rest is alsoheal) from just about any illness or injury; rest is alsoneeded after a hard workoutneeded after a hard workout

Perform Active RecoveryPerform Active Recovery-- Easy, gentle movementEasy, gentle movementimproves circulation; this helps muscles repair andimproves circulation; this helps muscles repair andrefuel fast. Examples of active recovery includerefuel fast. Examples of active recovery includewalking and light cardiovascular activities.walking and light cardiovascular activities.

Get Lots of SleepGet Lots of Sleep-- During sleep your body producesDuring sleep your body produces

growth hormone which is largely responsible for tissuegrowth hormone which is largely responsible for tissuegrowth and repairgrowth and repair

Avoid OvertrainingAvoid Overtraining-- Excessive exercise, heavyExcessive exercise, heavytraining at every session, or lack of rest days will limittraining at every session, or lack of rest days will limityour fitness gains and undermine your recover effortsyour fitness gains and undermine your recover efforts



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Exercise RecoveryExercise Recovery

Recovery after exercise is essential toRecovery after exercise is essential tomuscle and tissue repair and strengthmuscle and tissue repair and strengthbuildingbuilding

A muscle needs anywhere from 24A muscle needs anywhere from 24--4848hours to repair and rebuild; working ahours to repair and rebuild; working amuscle again too soon leads to breakdownmuscle again too soon leads to breakdowninstead of rebuildinginstead of rebuilding

NEVER work the same muscle groups twoNEVER work the same muscle groups twodays in a rowdays in a row



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Injury PreventionInjury Prevention

Have a routine physical/fitness testHave a routine physical/fitness test-- YourYourdoctor and/or exercise professional can let youdoctor and/or exercise professional can let youknow your limits and suggest an appropriateknow your limits and suggest an appropriateamount of exerciseamount of exercise

Gradually increase time and intensityGradually increase time and intensity

Warm up before exerciseWarm up before exercise-- Be sure to do aBe sure to do aproper, gradual warmproper, gradual warm--upup

DonDont workout on an empty stomacht workout on an empty stomach-- EatingEating

about two hours before exercise can help you fuelabout two hours before exercise can help you fueland avoid bonking during your workoutand avoid bonking during your workout



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Injury PreventionInjury PreventionDrink waterDrink water before, during, and after you exercisebefore, during, and after you exercise--dehydration can kill your performance.dehydration can kill your performance.

Listen to your bodyListen to your body-- If you experience sharp pain,If you experience sharp pain,weakness, or lightweakness, or light--headedness during exercise, payheadedness during exercise, pay

attention; this is your bodyattention; this is your bodys signal that somethings signal that somethingis wrong!is wrong!

Take time for rest and recoveryTake time for rest and recovery-- Be sure to takeBe sure to takea few rest days. Working out too much for too longa few rest days. Working out too much for too long

can lead to overtraining.can lead to overtraining.Cross trainCross train-- Allows you to get a full body workoutAllows you to get a full body workoutwithout overstressing certain muscle groups.without overstressing certain muscle groups.



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OvertrainingOvertraining

Causes:Causes:

Increased intensity of training before anIncreased intensity of training before anevent (i.e. triathlon, competitive event)event (i.e. triathlon, competitive event)

Exercise addiction: exercising to theExercise addiction: exercising to thepoint of exhaustionpoint of exhaustion


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Signs ofOvertrainingSigns ofOvertrainingPhysical Signs:Physical Signs: Decreased performanceDecreased performance Loss of coordinationLoss of coordination Prolonged recoveryProlonged recovery

Elevated morning heart rateElevated morning heart rate Elevated resting blood pressureElevated resting blood pressure HeadachesHeadaches Loss of appetiteLoss of appetite Muscle soreness/tendernessMuscle soreness/tenderness Gastrointestinal disturbancesGastrointestinal disturbances Decreased ability to ward off infectionDecreased ability to ward off infection Increased incidence of musculoskeletal injuriesIncreased incidence of musculoskeletal injuries Disturbed sleep patternsDisturbed sleep patterns


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Signs ofOvertrainingSigns ofOvertraining

Mental signs:Mental signs:

DepressionDepression

IrritabilityIrritabilityApathyApathy

Difficulty concentratingDifficulty concentrating

Emotional sensitivityEmotional sensitivity

Decreased selfDecreased self--esteemesteem


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OvertrainingOvertraining--

Knowing When ItKnowing When Its Too Muchs Too Much

If you feel that you have effects ofIf you feel that you have effects ofovertraining:overtraining:

Reduce the rate at which you increaseReduce the rate at which you increaseyour training intensityyour training intensity

See your physicianSee your physician

Watch for overuse injuries: These areWatch for overuse injuries: These are

commonly paired with overtrainingcommonly paired with overtraining


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Sleep!Sleep!AvoidAvoid caffeine,caffeine, nicotine,nicotine, andand alcoholalcohol inin latelateafternoonafternoon andand eveningevening

IfIf youyou havehave troubletrouble sleepingsleeping whenwhen youyou gogo toto

bed,bed, avoidavoid nappingnapping duringduring thethe dayday --itit cancanaffectaffect youryour abilityability toto sleepsleep atat nightnight

ExerciseExercise regularly,regularly, butbut dodo itit atat leastleast threethreehourshours beforebefore bedtimebedtime..

GoGo toto bedbed andand wakewake upup atat thethe samesame timetimeeverydayeveryday


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Most ImportantMost Important

There is no such thing as winning atThere is no such thing as winning atall costsall costs Be careful of what you doBe careful of what you doand its affect on your body and yourand its affect on your body and yourteam.team.

Have FUN!!!!!Have FUN!!!!!

Continue the traditionContinue the tradition


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ResourcesResources

Campus Recreation Center:Campus Recreation Center:www.crc.gatech.eduwww.crc.gatech.edu

Health Promotion, a unit of StampsHealth Promotion, a unit of Stamps

Health Services:Health Services:www.healthpromotion.gatech.eduwww.healthpromotion.gatech.edu Counseling Center:Counseling Center:

www.counseling.gatech.eduwww.counseling.gatech.edu

GT

Campaign For EveryBody:GT

Campaign For EveryBody:www.bodyimage.gatech.eduwww.bodyimage.gatech.edu WomenWomens Resource Center:s Resource Center:

www.womenscenter.gatech.eduwww.womenscenter.gatech.edu


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If you have questions or wouldIf you have questions or wouldlike additional information onlike additional information onhealth/exercise, please contact:health/exercise, please contact:

Christie StewartChristie Stewart-- Campus Recreation CenterCampus Recreation Center

[email protected]@crc.gatech.edu

ORORMichelle CohenMichelle Cohen-- Stamps Health ServicesStamps Health Services

[email protected]@health.gatech.edu


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TUGTUG--

A WellA Well--balancedbalancedTraining ProgramTraining Program

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A Well-balancedTraining Program