Establishing Fitness Routines

Once you have determined that you want to become fit, you will want to establish a fitness routine. Although most people think of classes and specific activities (such as jogging or tennis) as the way to fitness, there are many ways you can work activity into your life. Consistency is the key to success!

Structured Fitness
Fitness classes or trainers provide a consistent approach to an activity. Local gyms, schools, and churches may sponsor a regular fitness group. Teams also provide a consistent approach to fitness, but are more competitive. 

Here are caloric equivalents:

1 pound = 3500 kcal
1 gram fat = 9 kcal
1 gram carbohydrate = 4 kcal
1 gram protein = 4 kcal
1 gram alcohol = 7 kcal

Example:

How does caloric expenditure affect weight loss?

An individual creates a caloric deficit by walking one mile to and from work each day. Assuming a 100 calorie per mile caloric expenditure, how many weeks would it take to lose one pound?

1 lb = 3500 calories

2 miles per day x 5 days = 10 miles

10 miles x 100 calories = 1000 calories per week

3,500 calories ÷ 1000 = 3.5 weeks

This information is a fundamental for ACE certifications. Knowledge on this subject is required by our professionals.

Q: Can you provide some examples of food labels and nutrition calculations?

1. 1.       How many calories would you consume if you ate the entire bag?

90 calories x 4 servings = 360 calories

1. 2.       What is the total amount of calories that come from fat in the entire bag?

30 calories from fat x 4 servings = 120 calories

1. 3.       What is the percentage of calories that come from fat in the entire bag?

120 calories from fat ÷ 360 calories = 33%

1. 4.       How many calories per serving come from carbohydrates?

13 g Carbohydrates x 4 calories = 52 calories

1. 5.       How many calories per serving come from protein?

3 g Protein x 4 calories = 12 calories

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