Are You an Apple or Pear

1. Are You an Apple or Pear? Danita L. Brookins, Ed.D. EFNEP Program Associate Did you know that well toned hips and trim waist is the best protection against heart attacks. Pot belly is a better predictor of heart trouble than actually weight. You can determine if your body is a potential for health risks by simply looking in the mirror. Did you know that well toned hips and trim waist is the best protection against heart attacks. Pot belly is a better predictor of heart trouble than actually weight. You can determine if your body is a potential for health risks by simply looking in the mirror.

2. Objectives Participants will learn fat distribution in the body can be linked to serious medical conditions, depending on the shape of the body. Participants will learn the different body shapes and body types. Participants will learn types of exercises appropriate for the different body shapes. Participants will learn healthy eating habits appropriate for the different body shapes.

3. Why Do We Store Fat In The First Place? We store fat on our body when our calorie intake exceeds our calorie expenditure. To put it another way, if we eat no more calories than we burn, we store no fat. What Factors Determine Where We Store Fat? Gender, hormones and genetic inheritance are the key determinants as to where fat (meaning excess calories) are stored. Gender is important as men tend to have an "apple" shape, while women develop a "pear" shape. This difference in fat distribution occurs because the male hormone testosterone predisposes men to accumulate fat around their abdomen rather than on their hips and thighs, while the female hormone estrogen causes fat to be stored around the pelvic region, hips, butt and thighs. However, as estrogen levels reduce during and after menopause, women also store fat around their abdomen and their shape becomes more 'masculine'. Hormones also affect how fat is distributed. For example, in one study, men who were given estrogen started to develop the classic female "pear" shape. Other health studies have shown that visceral fat can increase as a result of stress, which triggers extra secretion of the hormone cortisol. Excessive cortisol, it appears, stimulates the storage of fat around the middle. Genes are another major influence on body shape and fat distribution. Each person is genetically programmed to store fat in differing proportions around the body. Thus while some individuals tend to store fat around their face and neck, others develop fatty tissue on their shoulders, arms, ankles or feet. But remember, unless we eat more calories than we burn, we do not store any fat. Our genetic inheritance also determines which fatty deposit is burned first, when our calorie intake falls below our calorie expenditure. It's easy to make excuses and put off that diet and exercise program, and even harder to eat healthy on a regular basis. According to the Surgeon General losing 10% of your body weight can improve your health and reduce health risks. Why Do We Store Fat In The First Place? We store fat on our body when our calorie intake exceeds our calorie expenditure. To put it another way, if we eat no more calories than we burn, we store no fat. What Factors Determine Where We Store Fat? Gender, hormones and genetic inheritance are the key determinants as to where fat (meaning excess calories) are stored. Gender is important as men tend to have an "apple" shape, while women develop a "pear" shape. This difference in fat distribution occurs because the male hormone testosterone predisposes men to accumulate fat around their abdomen rather than on their hips and thighs, while the female hormone estrogen causes fat to be stored around the pelvic region, hips, butt and thighs. However, as estrogen levels reduce during and after menopause, women also store fat around their abdomen and their shape becomes more 'masculine'. Hormones also affect how fat is distributed. For example, in one study, men who were given estrogen started to develop the classic female "pear" shape. Other health studies have shown that visceral fat can increase as a result of stress, which triggers extra secretion of the hormone cortisol. Excessive cortisol, it appears, stimulates the storage of fat around the middle. Genes are another major influence on body shape and fat distribution. Each person is genetically programmed to store fat in differing proportions around the body. Thus while some individuals tend to store fat around their face and neck, others develop fatty tissue on their shoulders, arms, ankles or feet. But remember, unless we eat more calories than we burn, we do not store any fat. Our genetic inheritance also determines which fatty deposit is burned first, when our calorie intake falls below our calorie expenditure. It's easy to make excuses and put off that diet and exercise program, and even harder to eat healthy on a regular basis. According to the Surgeon General losing 10% of your body weight can improve your health and reduce health risks.

4. Fat Distribution High amount of fat in our body is a health risk. Fat may be stored at any part of our body. For many people, it is stored in their hips and thighs, while others around the middle body. Excess fat regardless of its distribution pattern in the body has been linked to several serious medical conditions. Body shape is essentially determined by the area where body fat is predominantly stored. Fat distribution is important. In other words, our body shape is important, i.e. where we have the fat in our body. The way in which fat metabolizes is dependant on where it is situated in the body, and this is what consequently leads to different health implications. Excess fat regardless of its distribution pattern in the body has been linked to several serious medical conditions. Body shape is essentially determined by the area where body fat is predominantly stored. Fat distribution is important. In other words, our body shape is important, i.e. where we have the fat in our body. The way in which fat metabolizes is dependant on where it is situated in the body, and this is what consequently leads to different health implications.

5. Measure Waist-to-Hip Ratio Waist-to-hip ratio (WHR) is a measure of fat distribution in the body. It tells about the proportion of fat stored on your body around your waist and hip.

7. Visceral fat- accumulates around the heart, liver, kidneys, and intestine and can even begin to grow inside these organs restricting blood flow and interfering with function. It is very active fat that releases chemicals and hormones right to the liver. If too much starts to get stored in the liver and in excess in the abdomen, then their waist size gets larger, their insulin level goes up and inflammation occurs. Visceral fat- accumulates around the heart, liver, kidneys, and intestine and can even begin to grow inside these organs restricting blood flow and interfering with function. It is very active fat that releases chemicals and hormones right to the liver. If too much starts to get stored in the liver and in excess in the abdomen, then their waist size gets larger, their insulin level goes up and inflammation occurs.

9. Visceral Fat Because excess insulin strongly drives abdominal fat accumulation, anyone with an apple shaped, big-belly profile is likely experiencing insulin related metabolic problems and is at greater immediate risk for high blood pressure, high cholesterol, heart disease, and diabetes. Because excess insulin strongly drives abdominal fat accumulation, anyone with an apple shaped, big-belly profile is likely experiencing insulin related metabolic problems and is at greater immediate risk for high blood pressure, high cholesterol, heart disease, and diabetes.

10. Fat Around the Middle

11. Three Body Types Endomorphs Mesomorphs Ectomorphs

12. Endomorphs Endomorphs tend to have bigger bones than the other body types. They usually have round faces with larger thighs and hips. Endomorphs have arms and legs that tend to be short and tapering, giving them a stocky appearance. Most endomorphs have comparatively small hands and feet and a high waist. Weight loss is most difficult for the endomorph body type. Also, endomorphs have higher levels of body fat than other body types. They tend to build muscle and lean mass easily. Weight loss is most difficult for the endomorph body type.Also, endomorphs have higher levels of body fat than other body types. They tend to build muscle and lean mass easily. Weight loss is most difficult for the endomorph body type.

13. Endomorphs

14. Mesomorphs Mesomorphs are described as having an athletic build. They often have an hourglass or ruler shape and gain muscle mass easily. The majority of mesomorphs have broad shoulders and a narrow waist. They have a fast metabolism and can lose weight more easily than endomorphs.

15. Mesomorphs

16. Ectomorphs Ectomorphs have a thin, linear appearance. Most ectomorphs look like rulers, with narrow waists, hips and shoulders. Ectomorphs can lose weight easily and tend to have low levels of body fat. Ectomorphs have a harder time gaining lean muscle mass. People are most likely to fall into a combination of body types. Common combinations include: ecto-mesomorph and endo-mesomorph. Ectomorphs have a harder time gaining lean muscle mass. People are most likely to fall into a combination of body types. Common combinations include: ecto-mesomorph and endo-mesomorph.

17. Ectomorphs

18. Four Body Shapes Hourglass Pear Apple Ruler Your body shape is based upon your size of your physical features and the overall balance of your body. Men and women tend to have different body shapes. Men are often known for having a rectangular shape or a cone shape and women are often known for having hourglass, pear, apple or ruler body shapes.Your body shape is based upon your size of your physical features and the overall balance of your body. Men and women tend to have different body shapes. Men are often known for having a rectangular shape or a cone shape and women are often known for having hourglass, pear, apple or ruler body shapes.

19. Hourglass Shape Women with an hourglass shape are often envied by all of their friends. Hourglass figures have well-proportioned upper and lower bodies, with a narrow waist. Hourglass figures tend to gain weight all over the body, particularly in hips and chest area. Hourglass shape tend to be endomorphs (bigger bones, short arms/legs-stocky appearance) or mesmorphs (athletic build).Hourglass shape tend to be endomorphs (bigger bones, short arms/legs-stocky appearance) or mesmorphs (athletic build).

21. Pear Shape Pear-shaped women tend to have larger lower bodies and smaller upper bodies. Hips are slightly wider than the shoulders and tend to gain weight below the waist. Pears usually have small chests and flat stomachs. Most pears are mesomorphs--Most pears are mesomorphs--

22. Pear Shape Thunder thighs Are more susceptible to problems like osteoporosis, varicose veins, cellulite, and eating disorders.Are more susceptible to problems like osteoporosis, varicose veins, cellulite, and eating disorders.

23. Pear Shape

24. Apple Shape Apples are bigger on the top half of the body than on the bottom half. They commonly have slim hips and a large chest and stomach. Apples tend to gain weight above the waist or along the backside. Apples tend to be mesomorphs or endomorphs.Apples tend to be mesomorphs or endomorphs.

25. Apple Shape �Top-heavy' �Top-heavy'

26. Apple shape Love handles Beer belly Pot belly Spare tire

27. Ruler Shape Women with a ruler shape tend to be very slim. Rulers have no large differences between the size of their hips, waists and shoulders. Rulers tend to put on weight in the stomach and backside, while maintaining slender arms and legs. Ruler are ectomorphs.Ruler are ectomorphs.

28. Ruler

29. Great Exercises for your Shape Hourglass shape Hourglass should focus on both cardio and resistance exercises. Cardio will assist in keeping your weight in check, while resistance exercises will help to maintain balance between your upper and lower body. Vary your repetitions and keep resistance weights light to avoid building too much muscle mass.Hourglass shape Hourglass should focus on both cardio and resistance exercises. Cardio will assist in keeping your weight in check, while resistance exercises will help to maintain balance between your upper and lower body. Vary your repetitions and keep resistance weights light to avoid building too much muscle mass.

30. Great Exercises for your Shape Pear Shape Walking Cycling (with low resistance) Elliptical training Jumping rope Leg lifts and dips Push ups, chin ups and shoulder press Pear Shape Should focus on exercises that will balance out the top and the bottom half of your body. Also try to thin down your lower half, to achieve this, focus more on aerobic activities that work out your lower body. You can do resistance exercises to build your upper body. Use light weights to perform high repetitions of exercises. Pear Shape Should focus on exercises that will balance out the top and the bottom half of your body. Also try to thin down your lower half, to achieve this, focus more on aerobic activities that work out your lower body. You can do resistance exercises to build your upper body. Use light weights to perform high repetitions of exercises.

31. Great Exercises for your Shape Apple Shape Stair climbing Walking on an incline Running Leg squats Leg presses Dead lifts Apple Shape Focus more aerobic training to slim down and lose body fat. Perform exercises that are low-resistance and involve low repetitions. Apple Shape Focus more aerobic training to slim down and lose body fat. Perform exercises that are low-resistance and involve low repetitions.

32. Great Exercises for your Shape Ruler Shape Stretching Sit-ups Step classes Spinning Walking or jogging on an incline Squats Bench presses and shoulder presses Ruler Shape Can perform any type of activity. Perform cardio activities to help lose weight in problem areas (examples: buttocks or stomach area). You can build muscle mass through resistance exercise. Ruler Shape Can perform any type of activity. Perform cardio activities to help lose weight in problem areas (examples: buttocks or stomach area). You can build muscle mass through resistance exercise.

33. Ashwell � Shape Chart To get a clearer picture of your overall health risk, you might find it useful to check out your body shape. You can do this by plotting the size of your waist against your height on the Ashwell � Shape Chart. Use the chart and draw a horizontal line to correspond with your height and a vertical line to correspond with your waist circumference measurement. The point where these two lines meet shows where your shape is on the chart. If you have well-developed muscles, you may find that you will fall into the category of overweight on the body mass index calculator (and the height/weight chart), when in fact you may have a healthy body shape and very little fat. The Ashwell � Shape Chart will help you determine if you need to make some changes.To get a clearer picture of your overall health risk, you might find it useful to check out your body shape. You can do this by plotting the size of your waist against your height on the Ashwell � Shape Chart. Use the chart and draw a horizontal line to correspond with your height and a vertical line to correspond with your waist circumference measurement. The point where these two lines meet shows where your shape is on the chart. If you have well-developed muscles, you may find that you will fall into the category of overweight on the body mass index calculator (and the height/weight chart), when in fact you may have a healthy body shape and very little fat. The Ashwell � Shape Chart will help you determine if you need to make some changes.

34. Red �Action� area Examples of serious health conditions are the following: heart disease, blood pressure, Type II diabetes and some types of cancers. Red �Action� area Examples of serious health conditions are the following: heart disease, blood pressure, Type II diabetes and some types of cancers.

35. Use on refrigeratorUse on refrigerator

36. Use on refrigerator Use on refrigerator

37. Lowering your Health Risk Change eating and exercise habits. Consult with your physician. Consult with your physician. He can help you figure out a weight loss plan, as well as give you tips on healthy eating and exercise. Even modest weight reduction will help reduce your chances of developing a chronic health condition that could compromise your quality of life. Consult with your physician. He can help you figure out a weight loss plan, as well as give you tips on healthy eating and exercise. Even modest weight reduction will help reduce your chances of developing a chronic health condition that could compromise your quality of life.

38. Diet & Wellness Pear Shape � fat acts like a magnet. Any fat in your diet will be more likely to be stored easily as body fat. Eat a low-fat diet Consume plenty of calcium (to help prevent osteoporosis). Consume a diet low in sodium.

39. Diet & Wellness Apple Shape - fats are released into the bloodstream and contributes to heart disease and other metabolic problems. Diet should contain moderate amounts of healthy fats from olive or canola oil. Diet high in fiber (fruits and vegetables and whole grain products).

40. Risks Associated with Large Waist Circumference  Cardiovascular disease Gall bladder disease High blood pressure Diabetes Osteoarthritis Sleep apnea Breast and prostate cancer Men with a waist circumference of 40 inches or more and women with a waist circumference of 35 or are at increased risk of : Men with a waist circumference of 40 inches or more and women with a waist circumference of 35 or are at increased risk of :

41. How to Measure Waist Measure the circumference of your waist at its smallest part. Then measure the circumference of your hips at the widest part of your buttocks. Divide the two values to get the waist-to-hip ratio. To calculate your waist-to-hip ratio (WHR), divide your waist measurement by your hip measurement. For both women and men, a WHR of 1.0 or higher is considered �at risk� for developed health complications associated with being overweight or obese. A healthy target for women is a WHR of 0.8 or less, and for men 0.9 or less.To calculate your waist-to-hip ratio (WHR), divide your waist measurement by your hip measurement. For both women and men, a WHR of 1.0 or higher is considered �at risk� for developed health complications associated with being overweight or obese. A healthy target for women is a WHR of 0.8 or less, and for men 0.9 or less.

42. Are You an Apple or Pear? Celebrate the positive aspects of your shape and recognize certain body shape changes are normal.

43. Hip Waist Ratio Calculator http://www.rush.edu/itools/hip/hipcalc.html#calc Go to this website to measure you hip waist circumference.Go to this website to measure you hip waist circumference.

44. Questions

45. Contact Information: Danita L. Brookins, Ed.D. EFNEP Program Associate dbrookins@uaex.edu 501-671-2098