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FITNESS The First Priority in Personal Training

FITNESS The First Priority in Personal Training Robert A. Robergs, Ph.D., FASEP, EPC Professor: Exercise Physiology and Biochemistry Director: Exercise Physiology Laboratories Department of Physical Performance and Development College of Education University of New Mexico Content

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FITNESS The First Priority in Personal Training

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  1. FITNESS The First Priority in Personal Training Robert A. Robergs, Ph.D., FASEP, EPC Professor: Exercise Physiology and Biochemistry Director: Exercise Physiology Laboratories Department of Physical Performance and Development College of Education University of New Mexico

  2. Content • Health Statistics • The Health Benefits of Physical Activity • Recommendations on “Amounts” of Physical Activity • Have You Chosen How You Will Die? • What You Need to Do

  3. U.S. Health Status • 5 leading causes of death - • population >65 years - • overweight adults - • obese adults - • highest obesity by race - • adult men and women who are inactive - • New Mexico’s ranking for raising children - • population <65 years with no health insurance - • HS students not enrolled in PE - Heart, Cancers, Stroke, COPD, unintentional 12% 65% 28% 50% Non-Hispanic black women 22% Men; 28% Women 48th 16% 53%

  4. NHIS Survey, 1990

  5. Obesity Trends* Among U.S. AdultsBRFSS, 1985 Source: Mokdad A H, et al. J Am Med Assoc1999;282:16, 2001;286:10.

  6. Obesity Trends* Among U.S. AdultsBRFSS, 1986 Source: Mokdad A H, et al. J Am Med Assoc1999;282:16, 2001;286:10.

  7. Obesity Trends* Among U.S. AdultsBRFSS, 1987 Source: Mokdad A H, et al. J Am Med Assoc1999;282:16, 2001;286:10.

  8. Obesity Trends* Among U.S. AdultsBRFSS, 1988 Source: Mokdad A H, et al. J Am Med Assoc1999;282:16, 2001;286:10.

  9. Obesity Trends* Among U.S. AdultsBRFSS, 1989 Source: Mokdad A H, et al. J Am Med Assoc1999;282:16, 2001;286:10.

  10. Obesity Trends* Among U.S. AdultsBRFSS, 1990 Source: Mokdad A H, et al. J Am Med Assoc1999;282:16, 2001;286:10.

  11. Obesity Trends* Among U.S. AdultsBRFSS, 1991 Source: Mokdad A H, et al. J Am Med Assoc1999;282:16, 2001;286:10.

  12. Obesity Trends* Among U.S. AdultsBRFSS, 1992 Source: Mokdad A H, et al. J Am Med Assoc1999;282:16, 2001;286:10.

  13. Obesity Trends* Among U.S. AdultsBRFSS, 1993 Source: Mokdad A H, et al. J Am Med Assoc1999;282:16, 2001;286:10.

  14. Obesity Trends* Among U.S. AdultsBRFSS, 1994 Source: Mokdad A H, et al. J Am Med Assoc1999;282:16, 2001;286:10.

  15. Obesity Trends* Among U.S. AdultsBRFSS, 1995 Source: Mokdad A H, et al. J Am Med Assoc1999;282:16, 2001;286:10.

  16. Obesity Trends* Among U.S. AdultsBRFSS, 1996 Source: Mokdad A H, et al. J Am Med Assoc1999;282:16, 2001;286:10.

  17. Obesity Trends* Among U.S. AdultsBRFSS, 1997 Source: Mokdad A H, et al. J Am Med Assoc1999;282:16, 2001;286:10.

  18. Obesity Trends* Among U.S. AdultsBRFSS, 1998 Source: Mokdad A H, et al. J Am Med Assoc1999;282:16, 2001;286:10.

  19. Obesity Trends* Among U.S. AdultsBRFSS, 1999 Source: Mokdad A H, et al. J Am Med Assoc1999;282:16, 2001;286:10.

  20. Obesity Trends* Among U.S. AdultsBRFSS, 2000 Source: Mokdad A H, et al. J Am Med Assoc1999;282:16, 2001;286:10.

  21. Obesity Trends* Among U.S. AdultsBRFSS, 2001 Source: Mokdad A H, et al. J Am Med Assoc1999;282:16, 2001;286:10.

  22. Diabetes Statistics

  23. New Mexico Mirrors U.S. Data

  24. Why all The Fuss About Exercise?

  25. Being Physically Active Will Prolong Your Life Rate of death (inactive) / (active)

  26. Sedentary individuals have about twice the chance of experiencing CHD as compared to active individuals.

  27. Health Benefits of Physical Activity Cardiovascular Diseases Hypertension Blood Lipid Profile Obesity Diabetes Heart Failure Chronic Bronchitis Osteoporosis Asthma Cancer Osteoarthritis Thermoregulation Lower back Pain Acid reflux/Heartburn Depression Anxiety Disorders Lifestyle Independence

  28. Problem: Despite the known health benefits of an active lifestyle, all of these continued negative trends continue despite more than 20 years of effort aimed at reversing them! (e.g; Healthy People 2000, 2010)

  29. We Are Not Exercising Intense Enough!!!!!!

  30. How Will You Age? Have You Chosen How You Will Die?

  31. How Will You Age and Die?

  32. How Will You Age and Die?

  33. How Will You Age and Die?

  34. How Will You Age and Die?

  35. Have I Chosen How My Children Will Die?

  36. And How Will I Age and Die?

  37. How Active Do I Need to Be? There have been mixed messages on this issue!

  38. The Dose-Response is Close to Linear! Rate of death (inactive) / (active)

  39. How Active Do I Need to Be? • Pre 1990 - at least 30/min of moderate to intense activity at least 3 times/week • 1990’s - accumulate at least 30 min/day of any type of activity • Today - at least 30/min of continuous moderate to intense activity at least 5 times/week, preferably every day.

  40. What to Do Preliminary Issues • See your physician for a full physical examination. • Demand an exercise stress test. • Identify the complex multifaceted issues that determine your dietary and physical activity behavior. • Re-assess and possibly change your priorities in life. • Invest effort into developing strategies that will support a more healthy diet, and daily exercise.

  41. For example ….. • No TV/video games/movies until after dark – buy a digital TV recording device. • Pursue family-based activities – swimming, hiking, golf, tennis, bird-watching ……. • Invest time to prepare your own lunch to take to work. • If your work is physically or mentally demanding, realize that exercise first thing in the morning may be the best strategy. • Do you or your wife/partner need to take cooking classes? • What foods do you buy, and where do you shop? • Develop a fast food policy – only once/week!

  42. What to Do Realize and Accept the Following Start slow – years/decades of neglect takes time to reverse! Despite medical and media attention to BMI and weight, physical fitness and body fat loss are your goals. 1 mile level walking/running ~ 100 Kcals 1 lb of fat = 3500 Kcals = 35 Miles If you generate a 250 Kcal deficit/day, 1 lb of fat loss will take 2 weeks, or 26 lbs of fat in a year!!!!! Too rapid weight loss also causes muscle breakdown and a decrease in BMR = more difficult to lose body fat!!!!! There is no quick fix to being over-fat and inactive

  43. Current Guidelines For Physical Activity

  44. What to Do Some Helpful Tips • Do not accept the low intensity long duration concept. • Greatest health and fitness gains come from more intense exercise. • Include resistance training. • Find some-one to exercise with. • Consider a personal trainer. • Get a medical physical every year. • Get physical fitness assessments every year.

  45. Thank You

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