FACTS & STATS - Fitness & Exercise
1. TERMS & DEFINITIONS:
What you should know to educate yourself today.
A. PROPER DIET FOR: Weight Loss - Maintenance - Weight Gain
Diet For Weight Loss:
Eating less and exercising more. A healthy diet of fruits and vegetables in balance with a regular exercise program daily. Burn more calories than your daily intake of calories and eat only nutritional foods, high in fiber. Suggested using the Weight Loss Program to establish a nutritional desire and new healthy habits in the way you shop and eat, with any diet program.
Diet For Maintaining Your Health:
Eating nutritional foods in the amounts and quantities required to stay healthy and fit for your personal Body Mass Index, BMI. Always include a good portion of fruits and vegetables in your diet to provide your body with the proper nutritional needs for maintaining your weight along with your regular exercise program. The Bright Images Weight Control & Maintenance Program should be part of your essential tools in maintaining your weight loss and fitness program.
Diet For Muscle Weight Gain:
(1) Eat high calorie density foods while in you are in your weight gaining exercise program. Choosing more calorie concentrated foods are required to satisfy your rigorous exercise weight gain, muscle building program.
(2) The key is to not overload your digestion system, to choose foods that are high density in calories. All proteins and carbohydrates have 4 calories per gram and all fats have 9 calories per gram. But by volume some foods have more calories.
(3) For example raisins have up to 37 times more calories than a same by volume portion of cucumbers. Vegetables are low density foods, so while you should still eat vegetables for health, you need to eat high density foods for gaining muscle mass.
B. REGULAR EXERCISE:
Experts consider at least 30-60 minutes of daily exercise, 5 times each week are required just to maintain your current weight. Regular exercise and eating nutritional foods, is considered the corner stone of any exercise program designed to build and maintain your body architecture. It is highly suggested to use the Fitness & Exercise Program with any weight loss or exercise routine to help you get involved, stay the course and see yourself getting the results that you desire.
C. WEIGHT LOSS:
Simply said, weight loss Is experienced by eating fewer calories that your body requires and burning more calories than your daily calorie intake requires. Any weight loss desired will require you to both eat differently and increase your daily exercise. >> Top of Page >>
2. CURRENT MEDICAL RESEARCH:
A. DAILY EXERCISE LOWERS MEN'S DEATH RATES by 50%.
American Heart Association, 2008 research study shows increased exercise reduces the risk of death in Men by 50%. This daily exercise can be easily achieved simply by a brisk walk of about 30 minutes per session 5-6 days a week. View American Heart Association
B. HOSPITALS SHOW EXERCISE DECEASES RICK OF HEART ATTACT 47%. 
Recent study at Brigham Women’s Hospital found that as you increase your weekly exercise you also decrease your risk of Heart Disease and stroke. Exercise of 1-2 hours weekly gives a 27% deceased risk, 2-5 hours weekly gives a 32% decrease and 5 hours of exercise provided a 41% decrease in risk of cardiovascular disease.
View the Harvard University Study
C. PHYCICAL EXERCISE REDCUCES CANCER RISK.
Pre menopausal women who spend much of their leisure time in physical activities are less likely to develop breast cancer according to a report in the Journal of the National Cancer Institute, May 2008. Link to Cancer Study >> Top of Page >>
3. stATS & fACTS:
A. FITNESS FACTS
(1) Poor health, specifically cardiovascular disease, is now linked to the lack of a good 
fitness and exercise in young adults between the years of 18-30 years of age. Moderate daily physical activity can substantially reduce the risk of heart disease, type 2 diabetes, and many other types of cancers, according to current facts. Link to Research Study
(2) National Institute of Health & CAL STATE have determined that to lose 1 pound, you have to burn 3,500 calories. If you eat 100 calories a day more than your body needs, you will gain about 10 pounds a year.
Link to Cal State University, Long Beach Research Study.
(3) More than 108 million Americans are obese or overweight. That means 3 out of 5 Americans carry an unhealthy amount of weight. Link to City of Chicago Research
(4) 16% of children and teens aged 6-19 years were in 1999-2002 are overweight. This has tripled the proportion when compared to 1980. More than 10% of children between the ages of 2-5 years old are overweight; this has doubled in proportion when compared to 1980 reported studies. View Research Study
(5) According to the National Association of Sports and Physical Education, (NASPE) young children should engage in at least 60 minutes of exercise a day. Also, 25% of young children spend four or more hours a day watching TV. Only 28% of students, grades 9-12 are receiving the recommended daily exercise.
(6) Muscles burn more calories. Muscle fibers are thinner than a human hair. Each muscle fiber can support up to 1,000 times of its weight. The human body has more than 650 muscles.
(7) You need to keep exercising throughout your life, because by age 65 people who have not exercised may lose up to 80% of their muscle strength.
(8) If you are 25 pounds overweight you have nearly 5,000 extra miles for your heart to pump through.
(9) The top four most expensive health conditions for employers are Heart Disease, Hypertension, Back Pain and Osteoarthritis. These are related to heart disease and stroke, both of which can be reduced by incorporating a healthy exercise and nutrition program. Employees with heart disease cost employers thousands of dollars more than healthy employees.
B. FITNESS TRENDS:
(1) A Growth Industry, there will be continued expansion of educated professionals in the fitness fields.
(2) Because of the increase of obesity in children, there is a renewed focus on gyms, camps and fitness programs for kids. There will be a continued demand for personal trainers and for smaller classes.
(3) Weight training is now for overall health not just for body building. There is a growing movement for people working out using free weights.
(4) Core training to improve the lower back and abs has also attracted a lot of attention. The trick is to use proven techniques and not gimmicks or fads.
(5) Seniors are a growing part of the population. Fitness programs designed for seniors
are becoming increasingly popular. As research continues to show regular exercise adds years to your life and improves the quality of life, seniors also want this to improve their golden years.
(6) In these modern times we use the car, motorcycle or bus instead of walking or biking. If you can ride a bike to work it is a great way to stay in shape and save money. If you can’t bike commute, ride your bike for other errands and pleasure. >> Top of Page >>
C. STAY YOUNG & HEALTHY - DAILY EXERCISE
(1) Walking should be part of your exercise. Walking has been shown to reduce the risk of cancer, adding years to your life.
(2) Walking and weight training have been directly linked to anti-aging. Walking regularly also helps your immune system. Exercise really does keep us young; exercise helps your heart, lowers blood pressure, lowers bad cholesterol, reduces body fat, and keeps intestines healthy.
(3) The famous Framingham Heart Study studied more than 5,000 men and women and they discovered that active people lived 4 years more than inactive people. This was due in part to avoiding heart disease, the nation’s largest killer. Framingham Study.
(4) There is several different facets of exercise, if one is lacking it will impact the rest. Your diet, your rest, exercise, all these affect your health.
(5) Good dental hygiene is important for your heart. Toxins from bad dental upkeep can affect your health. Speaking of your heart, aerobics are a great way to help your heart stay young.
D. HEALTH RISK of INACTIVITY
(1) Physical inactivity is a major risk factor for heart and lung disease and, research
shows most Americans are not exercising enough for effective, good heart health.
(2) According to the latest American Heart Association guidelines it is recommended that adults 18-65 years of age should be doing moderate exercise five times a week, prolonging your life. American Heart Link
(3) Also people over 65 can still exercise though they should consult with a MD. Consider walking briskly, mowing the lawn, swimming or bicycling. Stretching during weight training is also a great way to improve your health.
(4) To avoid any risks, workout at a moderate pace so you don’t burn - out. Exercise will also help out your brain and memory with increased blood flow and oxygen levels. The part of your brain that memory resides in is very sensitive to low oxygen levels. That is where is exercise becomes an anti aging advantage. The best exercise for the brain is done with a high intensity workout.
(5) Adults are increasingly at risk due to the Rise of Inactivity at both the home and workplace. Link to Study >> Top of Page >>
10 BEST TIPS
1. TEST YOUR FITNESS CONDITION LEVEL
A. DETERMINE YOUR FITNESS LEVEL
(1) If you are 50 pounds or more over your weight, please consult with your physician or health professional to determine the level of exercise that will work best for your health needs, as a precautionary measure.
(2) TEST YOURSELF
Exercise for 3 minutes and take your pulse. Begin by stepping up and down from a bench of 12”, 24 complete steps per minutes or 96 total steps for 3 minutes. Sit down and take your pulse for a full minute. Compare your one minute heart rate with the chart of for ages 40-50 years of age.
2. PLAN AND TRACK YOUR EXERCISE PROGRAMS
A. FITNESS GOALS
Consider your fitness goals, you are starting a fitness program to maintain your weight and to stay healthy. You want to lose extra pounds and trim down to improve your health or you want to gain muscle weight and bulk up. Plan your exercise to fit into your daily schedule. If you are working out at home put your exercise equipment in front of the TV or you can read while spinning and be sure to use your Bright Images Programs to enhance your experien
ce for lifestyle changes.
B. MONITOR YOUR PROGRESS
Monitor your progress, log your workouts and assess your progress six weeks after you begin and then every 3 or 4 months. You will be able to see where your specific workout needs are. It is easy to say you will exercise every day, but having a planned program source of action to follow is the wise routine to follow.
(1) The main reason for a diary is to be able to see your problem areas so you can 
rectify them. A diary is a great resource and it can inspire you. If you are exercising to lose weight you can look back through your diary to see how far you have come.
(2) You can look at your progress and compare it with your workout buddies progress. It is easy to miss a workout but when you log your workouts you will be able to keep track so you can catch up if necessary. A fitness diary will keep you stay focused on your exercise routine and your progress.
(3) Another good idea is to take a monthly photo and post it along with your diary to assess how your body is improving over time. This is valuable as you will able to see the changes even they may so gradual you won’t notice them otherwise. >> Top of Page >>
3. SET YOUR GOALS
A. ADJUST YOUR WORKOUT
Whether you want to lose weight or increase your stamina it is important to continue to adjust your workout to fit your personal goals.
Ask yourself these questions;
(1) What do I want to accomplish with this Fitness & Exercise Pro
