TUGA Well-balanced WellTraining Program

Presentation provided by: Campus Recreation Center Stamps Health Services

Overview of Topics
Crash Dieting Body Image Online Health Screening Exercise Recovery Injury Prevention Overtraining Sleep Additional Resources PostPost-test!

Crash Dieting: Not Worth the Risk!

What is Crash Dieting? Diets which include "weight loss that exceeds the recommended amount of 1.5-2 pounds per week" 1.5-

Crash Dieting
Rapid weight loss isn't true weight loss Weight loss can be attributed to the loss of water weight that happens during crash diets LowLow-calorie diets cause the body to burn up excess glycogen, a type of glucose that absorbs excess fluid inside the body Side note: Extreme sweating (with exercise, note: plastic suits, saunas) and/or prolonged saunas fluid restriction to lose (water) weight serves no purpose

Crash Dieting
Crash dieting will result in initial weight loss; however you will hit a loss; weight loss plateau Weight loss plateau typically followed by a weight gain YoYo-Yo dieting: muscle (and therefore metabolism) is decreased during crash dieting= weight gain when regular nutritional habits are resumed

Crash Diets: Risks and Side Effects

Physical Effects:
Iron deficiency anemia Vitamin B12 deficiency Electrolyte imbalances (potassium and sodium deficiency) causing dehydration, muscle spasms, and in severe cases cardiac arrest Hypokalemia (potassium deficiency) & Chronic Hypokalemia Liver failure Gallstones Kidney failure Heart attack Stroke Osteoporosis (lack of calcium intake/loss of calcium) Broken bones; most frequently hips and wrists

Crash Diets: Risks and Side Effects

Mental Effects:
Depression Anxiety (lack of concentration) Irritability Extreme food cravings Eating disorders: Anorexia/Bulimia

Recommendations for Healthy Eating

Don't cut back on calories too quickly. Instead, slowly reduce calories so that your body's metabolism doesn't slow down. Limit portion sizes and choose healthier food options. Pair this with regular exercise and you will find that the weight drops off! DON DONT look at your weight loss plan as a diet-view dietit as a healthier way of eating. Gradual changes=Long term adherence

Nutritional Advice
Be aware of your portion sizes Eat in moderation Be sure that each meal is well-balanced wellEat regularly throughout the day to keep blood sugar stable and metabolism constant Drink plenty of water throughout the day

How does your body image influence the way you feel about yourself?
Defining body image
A concept which includes our perceptions, attitudes, and behaviors about our bodies (not only how we look, but what our bodies do for us)

What positively/negatively influences how we feel about our bodies?

Media Friends/peers Partners Campus environment

Online health screening available!

Learn more about your eating and exercising patterns Take the College Response Eating Disorder screening: www.health.gatech.edu/collegerespo nse

Ways to Recover Quickly After Exercise

Cool Down- Helps reduce lactic acid from your Downmuscles and may reduce muscle stiffness Replace Fluids- Drink water before, during, and Fluidsafter your workout Eat Properly- Try to eat within 60 minutes of Properlythe end of your workout and include some highhighquality protein and complex carbohydrates StretchStretch- After a tough workout, consider gentle stretching; this is a fast and simple way to help your muscles recover
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Ways to Recover Quickly After Exercise

RestRest- Time is one of the best ways to recover (or heal) from just about any illness or injury; rest is also needed after a hard workout Perform Active Recovery- Easy, gentle movement Recoveryimproves circulation; this helps muscles repair and refuel fast. Examples of active recovery include walking and light cardiovascular activities. Get Lots of Sleep- During sleep your body produces Sleepgrowth hormone which is largely responsible for tissue growth and repair Avoid Overtraining- Excessive exercise, heavy Overtrainingtraining at every session, or lack of rest days will limit your fitness gains and undermine your recover efforts
Sportsmedicine.about.com

Exercise Recovery
Recovery after exercise is essential to muscle and tissue repair and strength building A muscle needs anywhere from 24-48 24hours to repair and rebuild; working a muscle again too soon leads to breakdown instead of rebuilding NEVER work the same muscle groups two days in a row
Sportsmedicine.about.com

Injury Prevention
Have a routine physical/fitness test- Your testdoctor and/or exercise professional can let you know your limits and suggest an appropriate amount of exercise Gradually increase time and intensity Warm up before exercise- Be sure to do a exerciseproper, gradual warm-up warmDon Dont workout on an empty stomach- Eating stomachabout two hours before exercise can help you fuel and avoid bonking during your workout
Sportsmedicine.about.com

Injury Prevention
Drink water before, during, and after you exerciseexercisedehydration can kill your performance. Listen to your body- If you experience sharp pain, bodyweakness, or light-headedness during exercise, pay lightattention; this is your bodys signal that something body is wrong! Take time for rest and recovery- Be sure to take recoverya few rest days. Working out too much for too long can lead to overtraining. Cross train- Allows you to get a full body workout trainwithout overstressing certain muscle groups.
Sportsmedicine.about.com

Overtraining
Causes:
Increased intensity of training before an event (i.e. triathlon, competitive event) Exercise addiction: exercising to the point of exhaustion

Signs of Overtraining
Physical Signs:
Decreased performance Loss of coordination Prolonged recovery Elevated morning heart rate Elevated resting blood pressure Headaches Loss of appetite Muscle soreness/tenderness Gastrointestinal disturbances Decreased ability to ward off infection Increased incidence of musculoskeletal injuries Disturbed sleep patterns

Signs of Overtraining
Mental signs:
Depression Irritability Apathy Difficulty concentrating Emotional sensitivity Decreased self-esteem self-

OvertrainingOvertrainingKnowing When Its Too Much It

If you feel that you have effects of overtraining:
Reduce the rate at which you increase your training intensity See your physician Watch for overuse injuries: These are commonly paired with overtraining

Sleep!
Avoid caffeine, nicotine, and alcohol in late afternoon and evening If you have trouble sleeping when you go to bed, avoid napping during the day -it can affect your ability to sleep at night Exercise regularly, but do it at least three hours before bedtime. bedtime. Go to bed and wake up at the same time everyday

Most Important
There is no such thing as winning at all costs Be careful of what you do and its affect on your body and your team. Have FUN!!!!! Continue the tradition

Resources
Campus Recreation Center: www.crc.gatech.edu Health Promotion, a unit of Stamps Health Services: www.healthpromotion.gatech.edu Counseling Center: www.counseling.gatech.edu GT Campaign For EveryBody: www.bodyimage.gatech.edu Womens Resource Center: Women www.womenscenter.gatech.edu

If you have questions or would like additional information on health/exercise, please contact:
Christie Stewart- Campus Recreation Center Stewartchristie.stewart@crc.gatech.edu

OR
Michelle Cohen- Stamps Health Services Cohenmichelle.cohen@health.gatech.edu

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TUGTUGA Well-balanced WellTraining Program