Post on 11-Jan-2016
Lifestyle and Training
“lifestyle changes in diet and levels of physical activity improve the health of entire
communities”
(WHO, 2012)
Lifestyle
Northern Ireland overweight and obesity figures
2003-04 2004-05 2005-06 2006-07 2007-08 2008-09 22.6% 21.6% 20.5% 21.7% 20.7% 22.5% Project Support Analysis Branch, DHSSPS
61% of NI population is obese/overweight (PHA Jan 2013) 37% obese , 24% overweight
Stats
Stats
Unhealthy lifestyles come in many forms
“skinny fat”
Overweight
Eating disorders
Health problems associated with being overweight or obese cost the NHS more than £5 billion every year
Food is now being misused
Obesity is a modern day epidemic
WHO predicts in 2015, 2.3 billion people overweight
Food
Carbs and simple sugars misused
Bodies main fuel
Timing is essential (lunches)
Pick your carbs wisely
Carbs
Fats do not make you fat!
Regulate blood sugars
Steer clear of trans and hydrogenated fats
Fats
Additional reading foods
Eat every 3-4 hours
Control potion size
Do not over eat
Prepare!
Timing/size of meals
L.S.D (long slow duration) commonly used
Change things up (time/calories/distance)
Use it for specific goals
There are other ways to increase aerobic capacity
Cardio
Fartlek
Interval
P.H.A (peripheral heart action)
Tabata
Cardio
Programs ??
Friend/mag/workout of the moment
Stuck on multi sets
Less results
Weight training
Pyramid
Density
Drop sets
G.V.T (German volume training)
Weight training
Combine both cardio and weight training
Maximise the most out of your training
Focus on goals
Use classes
Top Tip
Additional reading
Goal setting
Lunch breaks go for a walk
Schedule activity in your weekends
Get the family involved
Queen’s recreational running Campus Run every Wednesday @ 13.15 PEC Parkrun every Saturday @ 09.30 Upper Malone
Work/free time