Weekly “Biggest Loser: Body Composition Competition” Wellness Tip

Enjoy your Weekly “Biggest Loser: Body Composition Competition” Wellness Tip:

Here are some pointers on to improve your cardio-respiratory endurance:

1. Basic recommendations from ACSM and AHA: Do moderately intense cardio 30 minutes a day, five days a week or do vigorously intense cardio 20 minutes a day, 3 days a week and do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.

2. Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.

3. For further information from ACSM and AHA click here:

4. You need to get an estimate of your max heart rate. To find your max heart rate (or estimate of your max) take 220 – age. Here’s an example for a 20 year old individual. 220-20 = 200 estimate of max heart rate.

5. You need to know your training zones to maximize your training effort and get the most out of your aerobic training. To find your training zone multiple your max heart rate by a percentage. For example, If your max heart rate is 200 x .80 = 160 for your upper limit and 200 x .70 = 140 for your lower limit.


6. When you train try interval training. One of the simplest forms of interval training is the Fartlek method of interval training. Fartlek means “speed play” and the person is essentially training based on how they feel. For example, an individual trying to increase their cardio-respiratory endurance would increase their intensity (heart rate) and try to maintain that particular intensity for as long as they can. Once the person can no longer sustain the intensity (heart rate) they would slow down and recover. The individual would continue this cycle of high intensity and low intensity exercise for about 45 minutes. This type of training increase the persons anaerobic threshold. Anaerobic threshold is the point at which the anaerobic system has to kick in to help out the aerobic system. This type of training will eventually allow an individual to train at high intensities and recover faster from exhaustive rounds of exercise.

7. Try to find a sport to play. Most people can play sports for hours and not realize how many calories they are burning, but these same people have a tough time working out in a gym for 20 minutes. If you can find a sport you love to play you may be able to increase the amount of calories you burn per session. Finding a sport you enjoy also gives you a purpose behind your workouts. Designing a workout plan around your sport to increase your performance is a good way to increase your motivation to workout.


Wes Adams Ph. D.

Assistant Professor of Kinesiology

210.486.5306

wadams14@alamo. edu

Weekly “Biggest Loser: Body Composition Competition” Wellness Tip

Enjoy your Weekly “Biggest Loser: Body Composition Competition” Wellness Tip:

Here are some pointers on what to eat to support your workout regimen:

• Supplements are usually only necessary if you are over 50, pregnant or lactating, or have a GI disorder. Otherwise, you most likely don't need them and they are probably a waste of your money. Instead spend your money on real food.

• Eat whole foods. Try to stick to whole foods (produce, whole grains, lean meats, low-fat milk) verses highly processed foods (foods in packages with long ingredient lists). Whole foods will do your body good and give your muscles the fuel they need.

• Eat carbohydrates before a work out. This includes fruit, whole grain bread, pasta, rice, etc. Carbohydrates are more imperative than protein before a workout because protein is slow digesting and will not give your body quick fuel like carbohydrates will.

• A great post work out snack is low-fat chocolate milk. It gives your body the carbohydrates and protein is needs to help replenish muscle cells.

• Eat 3 balanced meals a day. Include healthy snacks, if needed.

• Make sure you are eating healthy overall (whole grains, plenty of fruits and vegetables, lean protein, low fat milk, etc). Eating fast food and highly processed foods will help you gain weight, and not the good kind.

Stephanie Burns

Project Manager of La Cena

Northeast Lakeview College

KINE / WLNS #215

1201 Kitty Hawk Dr.

Universal City, TX 78148

P 210.486.5381

F 210.486.5722

Enjoy your Weekly “Biggest Loser" Wellness Tip

Enjoy your Weekly “Biggest Loser: Body Composition Competition” Wellness Tip:

• Try to exercise early in the morning. People that exercise in the morning are more consistent and tend to exercise on a regular basis.

• Change up your workout! Don’t do the same exercise every day. It will help increase your motivation to exercise and improve your performance.

• If you are lifting weight use compound movements (exercise that targets multiple muscle groups). An example of a compound lift would be a lunge. Lunges target the Quadriceps, Hamstring, Gluteus Maximus, and Gastrocnemius. Large muscle groups will have more of an impact on your metabolism by increasing your lean muscle mass.

• If you are running try to incorporate interval training into your routine. This will increase your performance and recovery time.

• If you can’t get to a gym try using your own body weight as a form of resistance training. You can get a great workout by using body weight exercises.

Wes Adams

Enjoy your Weekly “Biggest Loser" Wellness Tip:

Enjoy your Weekly “Biggest Loser: Body Composition Competition” Wellness Tip:

Here are some tips to get exercise whenever and wherever you can! Every little bit helps.

• Try cleaning the living room, kitchen, or wash dishes while watching TV instead of sitting on the couch.

• Try to limit your TV watching / stationary video game playing to no more than an hour a day. The less time in front of the TV that you spend, the more time you have to be up and active.

• Don't be afraid to park a little farther away, getting in those extra steps everyday is good for your health!

• Always take the stairs instead of the elevator. If you don't know where the stairs are, ask!

• Take a 20-30 minute walk most days of the week; bring your dog, spouse, and/or your children.

Stephanie Burns