And the plan must define some type of physical activity that has a measurable way of monitoring calorie exertion. The more strenuous activities such as running, aerobic dance or martial arts burn more calories while less moderate activities such as walking and housework will burn fewer calories. A successful weight management plan successfully controls diet, exercise and weight which improve life and health by ridding the body of excess calories.
In conclusion, this report discussed the notion of weight management through the proper maintenance of calories. As demonstrated in one of the grossest movies I have ever seen called "Super Size Me," if an individual takes in too many calories and the body does not have an opportunity to rid itself of those extra calories, obesity is sure to follow. This is a problem in our society because most individuals manage their external appearance like their weight to be considered physically attractive based on the cultural standards of our society. The problem is that the majority of the people who are obese simply do not understand the simple process needed to manage their weight. All it takes is a good diet and some basic exercise. Everyone does not need to be Lance Armstrong, they simply need to incorporate enough activity into their lifestyle that burns off more calories than they eat.
The Fitness Profile helps record fitness goals, measurements, cholesterol levels, blood pressure, and percent body fat as well as other fitness related expectations. This is often a blue print for a person to reach a certain goal or target weight, according to how many pounds the person expects to lose or gain in small intervals as well as in the big picture. The fitness profile includes but is not limited to:
Personal Profile - This section identifies a person's nutritional needs based on sex, age, height, weight, and activity level. The person would provide a profile of him or herself and maintain this section in some software or on a journal of some type. From this information, it is easy to go to the internet and find out daily Recommended Dietary Allowances based on standards set by the National Academy of Sciences, American Dietetic Association, the FDA and more. Once the information is obtained, the personal profile would be used to calculate individual recommended daily values.
Nutrient Intake - This area should be monitored in a fitness profile to later compare personal consumption to the Recommended Daily Values. This also helps one choose foods that are or have specific nutrients. By recording meal totals from Breakfast, Snacks, Lunch, and Dinner, one can calculate the calories, fats, carbohydrates, Sodium, and Vitamins and nutrients for an entire day.
Exercise - for weight control, strength training and cardiovascular fitness must be record including the basic daily activities such as cleaning so that a record can be maintained of all process for burning excess calories
Menus - it is vital that any fitness profile consider a balanced diet of foods from the five major Food Groups and directs the process for calorie planning.
Activity: Recording the calories burned from weekly activities and exercise.
Breakfast - OJ, Oatmeal and Fruit like cantaloupe or berries
Lunch - Water, Salad or Soup such as tomato or other low calorie recipe with lots of vegetables
Dinner - Multi-vitamin, Water, salad
Get a small notebook to record all exercises for each day and the amount of time spent. The objective is to exercise every other day for up to 20-30 minutes per day with a 5-10 minute warm-up and cool-down (stretching or walking).
MONDAY - Warm up: 5-10 minutes with stretching
Exercise: At least 15 minutes, walking only
Cool-down: 5-10 minutes, stretching
WEDNESDAY - Warm-up: 5-10 minutes, do stretching,
Exercise: Alternate walking and running for 20 minutes. (Walk for 10 minutes, run for 1 minute, walk for 3 minutes, run for 1 minute, and so on...)
Cool-down 5-10 minutes
FRIDAY - Warm-up: 5-10 minutes stretching
Exercise: Alternate walking and running for 20 minutes with increased intervals of running. (Walk 5 minutes, run for 2 minutes, walk for 3 minutes, run for 2 minutes, and so on...)
Cool-down: 5-10 minutes
Powers, S.K., Dodd S.L., and Noland, V.J. (2005). Total Fitness and Wellness. 2nd…