Best Weight Loss Diet Plans to Lose Weight Fast ~Exercise Module 1

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How and Why

Dr. Kevin Huffman

American Bariatric Centers™


 

Learning Objectives

•  Benefits of exercise.

•  Types of exercise.

•  How to get started with exercise.

•  Learn easy to follow exercise activities.

 

Benefits of exercise

•  Strengthen muscles including the heart.

•  Makes you feel beJer about yourself and improve your moods.

•  Improves energy levels.

•  Improves muscle and joint flexibility.

•  Helps weight loss, key component to weight maintenance.

 

Types of Exercise

•  Aerobic Fitness: Walking, jogging, swimming, roller skating anything that can keep your heart pumping over a 20-­‐30 minute period will help build aerobic fitness.
•  Strength: Balanced muscle strength can prevent injuries as well as helping with weight maintenance since it burns nearly three Ames as many calories as fat, even when not exercising!

•  Flexibility: When joints are flexible, they feel loose and less prone to injury.

How to get started with exercise

•  Start Slowly. If you do too much too soon, you may be sore and tired and may also run the risk of injuring yourself.

•  “No pain, no gain” just isn’t true! You need to learn to gradually increase your physical activity level.

•  Changing your behavior gradually will help you to make these changes permanently.

How to get started with exercise

•  When you begin to increase your activity level, you may feel out of breath for the first few minutes. Don’t be afraid or let this temporary discomfort discourage you. Within 10 minutes or so, your breathing usually becomes more regular and your heart setting into a comfortable, elevated rate.

•  Take frequent breaks until you build up stamina to exercise uninterrupted.

 

Learn easy to follow exercise activities

To get you started, consider the list of activities below. Each day, pick at least one
that you will do to increase your activity level.

1. Take the stairs versus the elevator
2. Walk up and down a flight of stairs 5 Ames during each TV
commercial
3. Park your car as far away as possible from your destination
4. Do 5 jumping jacks before brushing your teeth
5. Take a walk after lunch or dinner

Review Questions

•  Which of the following are benefits to regular exercise?

–  1. Makes you feel better about yourself and improve your moods.
–  2. Improves energy levels.
–  3. Improves muscle and joint flexibility

–  4. Most important tool in weight loss maintenance

 

•  Which three of the following are types of exercise?

–  1. Strength building

–  2. Aerobic and endurance building

–  3. Flexibility

–  4. meditation

 

•  Is the saying No pain; No gain a good rule to follow in exercise?

–  1. yes

–  2. no

 

•  Which of the following are easy to follow activities that you can add into your daily life.

–  1. Take the stairs versus the elevator.

–  2. Walk up and down a flight of stairs 5 Ames during each TV commercial

–  3. Park your car as far away as possible from your destination
–  4. Do 5 jumping jacks before brushing your teeth
–  5. Take a walk after lunch or dinner

 

Thank you

Dr. Kevin Huffman

American Bariatric Centers™

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