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