Research, Resource & Education
Home Exercise Program & Nutriton Guide
Table of Contents
Taking care of your health is incredibly important, and maintaining a regular exercise routine is one of the best ways to ensure that you’re giving your body the attention and care it deserves. With our guides, you’ll have everything you need to get started on your fitness journey.
We understand that starting an exercise program can be intimidating, especially if you’re not sure where to begin or how to progress as you become more fit. That’s why our guides are designed with beginners, intermediate and advanced individuals in mind. Also included are nutritional guidelines to ensure that you’re fueling your body with the right foods to help you achieve all of your fitness goals.
It is recommended that if you’re new to exercising or have pre-existing health concerns, you should consult your physician before beginning any exercise program. This will ensure that you receive personalized recommendations tailored to your unique health status, and potentially prevent any complications that may arise.
It is important to remember that the information presented here and in books is of an educational nature and should not be used in lieu of medical advice from your doctor and healthcare team.
Home Exercise Program & Nutriton Guide
SAFETY FIRST
Benefits / Before Starting a Routine
Averages – Body Temperature, Respiration, Blood Pressure, Heart Rate
How to Monitor Intensity of Heart Rate
Temperature – Heat and Cold
Dehydration
Altitude
COMPONENTS OF A CONDITIONING PROGRAM
Warm up/cool down
Duration, Frequency, Intensity & Movement Patterns
Breathing –Diaphragmatic, Purse lipped and with Resistance training
Equipment that may be needed
Self Tests – Prior to starting program
Starting an Exercise Program – Examples
EXERCISES
Myofascial Release
Flexibility/Stretches / ROM
Core/Abdominal
Strengthening
Lower Extremity – Range of Motion > Isometric > Strengthening (Lying/Seated)
Upper Extremity – Range of Motion > Isometric > Strengthening
Balance > Lower Extremity Standing Exercises
Agility
Endurance/Aerobic Capacity
Calories
NUTRITION
Calories My Plate Information
ChooseMyPlate.gov
Fruits, Vegetables, Grains, Dairy, Protein
Nutrients
Protein
PROTEIN – ChooseMyPlate.gov
Protein Supplements
Amino Acids
Fats / Lipids
Water / Fluid
Carbohydrates
Glycogen
Glucose
Glycogen Effects on Performance
Glycemic Index
Sugars
Glycogen Loading
Glycogen Recovery
Carbohydrate Exercise Guideline
Carbohydrate, Electrolyte & Water Intake Guideline
Vitamins & Minerals
Vitamin List & Information
Mineral List & Information
Vitamin & Mineral Absorption
What’s on the Nutrition Fact Sheet (ChooseMyPlate.gov)
Sample Pages
Who is this Book for?
Who is it not for?
This book is for:
• The beginner who has never exercised before
• The individual that has mastered the basics, but wants to know how to advance to the next level.
• Pre/post rehab individuals who would like to advance or want a list of exercise programs to follow.
• The personal trainer, physical therapist, or other coaches who would like their client to have a list of exercises that can be progressed.
This book is not for or may need modification:
• Chronic or acute disorders/injury’s that is not being followed by a health care professional. This book can be used in conjunction with a rehab program.
• If you are over 40 and have never exercises before, it is advised that a physician clears you first.
• Undiagnosed pain
• The person that does not feel they can safely modify their individual program, although can be used in conjunction with rehab or coaches/personal trainers.
• People with the following issues that have been cleared by an MD for an exercise program or in conjunction with rehab.
These issue will be addressed in future volumes: Arthritis, Cardiopulmonary, Cancer, Metabolic, Autoimmune and Neurological disorders.
References
ACE Fitness Nutrition Manual – American Council on Exercise (2013)
ACE Idea Fitness Journal: Martina M. Cartwright, PhD, RD http://www.ideafit.com/fitness-library/protein-today-are-consumers-getting- toomuch-of-a-good-thing?ACE_ACCESS=ebec6bcf61abff08f7b1d8b27c555758
ACE Senior Fitness Manual, American Council on Exercise (2014)
Amino Acids (Wikipedia) – http://en.wikipedia.org/wiki/Amino_acid
Benardot, Dan (2012), Advanced Sports Nutrition, 2nd ed, Human Kinetics
Answer -The Benefits of Egg White Protein – http://nutrition.answers.com/sports-nutrition/the-benefits-of-egg-white-protein
Australian Institute of Sports – http://www.ausport.gov.au
BodyBuilder.com
Buzzle – http://www.buzzle.com/articles/essential-amino-acids-list.htm
Brown & Ferrigno, (2005). Training for Speed, Agility and Quickness, Champaign, IL: Human Kinetics.
Bryant, C & Green, D, editors (2003), Ace Personal Trainer Manual, 3rd ed., San Diego, CA: American Council on Exercise (ACE)
Buzzle – http://www.buzzle.com/articles/essential-amino-acids-list.html
Carbohydrates: About.com – http://lowcarbdiets.about.com/od/glossary/g/glosstermcarb.htm
Case, Carey, Hirakawa, and Daristotle (2000). Canine and Feline Nutrition, Missouri: Mosby, Inc.
Choose My Plate – Choosemyplate.gov
Colorado State University – Potassium – http://www.ext.colostate.edu/pubs/foodnut/09355.html
Complete Protein (Wikipedia) – http://en.wikipedia.org/wiki/Complete_protein
CVS.com
Cyanocobalamin (Wikipedia) – http://en.wikipedia.org/wiki/Cyanocobalamin
Dr. Hoffman. com
Dr. Weil.com
DSL Extreme http://members.dslextreme.com/users/rotts4su/break.html
Examine.com
Fitday: http://www.fitday.com/fitness-articles/nutrition/vitamins-minerals/understanding-non-essential-amino-acid-function.htm
ExRx.net
ExRx.net: Carbohydrates – http://exrx.net/Nutrition/Carbohydrates.html
Fat – exrx.net/Nutrition/Fat.html
Glycogen – http://exrx.net/Nutrition/Glycogen.html)
Fatty Acid (Wikipedia) – http://en.wikipedia.org/wiki/Fatty_acid)
Fitday: http://www.fitday.com/fitness-articles/nutrition/vitamins-minerals/understanding-non-essential-amino-acid-function.html
Glucose (Wikipedia) – http://en.wikipedia.org/wiki/Glucose
Glycemic Index (Wikipedia) – http://en.wikipedia.org/wiki/Glycemic_index
Hemp Milk (Wikipedia) – http://en.wikipedia.org/wiki/Hemp_milk
Hydrolysate (Wikipedia) – http://en.wikipedia.org/wiki/Hydrolysate
Kilocalories: (Wikipedia) – http://en.wikipedia.org/wiki/Food_energy
LiveStrong.com
Livestrong: Exercise & its Effect on Sodium Levels- http://www.livestrong.com/article/80019-exercise-its-effect-sodium/
Manore, M, Meyer, L and Thompson, J (2009). Nutrition Strategies for Fitness and Performance, 2nd ed. Human Kinetics.
Mayo Clinic – Fat – http://www.mayoclinic.com/health/fat/NU00262
Medline Plus – http://www.nlm.nih.gov/medlineplus/minerals.htmlGenerally
Mercola.com
Myofascial Release: Wikipedia – https://en.wikipedia.org/wiki/Myofascial_release
Nutrients (Wikipedia) – http://en.wikipedia.org/wiki/Nutrient
Nutrition Express – http://www.nutritionexpress.com/article+index/authors/mark+g+taylor+ms/
Nutrition.gov
Office of Dietary Supplements:
B12 – http://ods.od.nih.gov/factsheets/VitaminB12-QuickFacts
Folate – http://ods.od.nih.gov/factsheets/Folate-HealthProfessional
Iron – http://ods.od.nih.gov/factsheets/Iron-HealthProfessiona
Selenium – http://ods.od.nih.gov/factsheets/Selenium-HealthProfessional
One Green Planet. com
Organic facts
Senior Fitness Test Manual, Rikli, Roberta and Jones, Jessie C (2013)
Strength Training: (Wikipedia) http://en.wikipedia.org/wiki/Strength_training
The World’s Healthiest Foods
Toll, P and Reynolds, A (1998). Feeding Canine Athletes: Part I. Retrieved September 25, 2008 from
http://www.vetmed.auburn.edu/uploads/1223/67/winter1998.pdf
Twist, Peter (2009). Twist Agility, Quickness and & Reactivity Workbook. British Columbia: Twist Conditioning, Inc.
University of Maryland Medical Center.com UOM Medical Center
Vitamin Stuff.com
Web MD:
Protein – http://www.webmd.com/diet/protein-shakes?page=3
Vitamins: http://www.webmd.com/vitamins-supplements/ingredientmono-1005-branchedchain%20amino%20acids.aspx? activeingredientid=1005&activeingredientname=branched-chain%20amino%20acids)
Workout Australia
ZP.Tech