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Learn about the importance of managing your weight and personal fitness to reduce health risks such as diabetes, cardiovascular disease, and some cancers. Discover how to assess your body weight and composition, understand the potential negative health effects of overweight and obesity, and explore factors contributing to weight gain. Get insights into how much to eat and the role of hormones and environmental factors in weight management.
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Managing Your Weight • 66 percent of Americans Are Overweight or Obese • Associated Health Risks • Diabetes • Cardiovascular disease • Some cancers • Strokes • Gallstones • Sleep apnea • Osteoarthritis • The estimated annual cost of obesity in the United States is $152 billion in medical expenses and lost productivity.
Assessing Body Weight and Body Composition • A Healthy Weight Depends On: • Body structure • Height • Weight distribution • Fat to lean tissue ratio • Muscle weighs more than fat, so muscular individuals might be overweight based on traditional height/weight charts.
Assessing Body Weight and Body Composition • Overweight and Obesity • Overweight—having a body weight more than 10 percent above the healthy recommended levels; in an adult, having a BMI of 25 to 29 • Obesity—a body weight more than 20 percent above healthy recommended levels; in an adult, having a BMI of 30 or more • Morbid Obesity—having a body weight 100 percent or more above healthy recommended levels; in an adult, having a BMI of 40 or more
Assessing Body Weight and Body Composition • Body Mass Index (BMI) • Index of the relationship between height and weight • BMI = weight (kg)/height squared (m2) • BMI of 18.5 to 25 kg/m2 indicates healthy weight • Youth and BMI • Labeled differently, as “at risk of overweight” and “overweight”
Assessing Body Weight and Body Composition • Weight Circumference and Ratio Measurements • Waist-to-hip ratio • Weight in abdominal region associated with more risk • Waist circumference greater than 40 in. for men and greater than 35 in. for women represents an increased risk of disease
Assessing Body Weight and Body Composition • Underweight • Body fat is composed of: • Essential fat—amount necessary for maintenance of life and reproductive functions, including: • Insulation, cushion, nerve conduction, vitamin absorption, energy, and body temperature regulation • Dropping body fat too low can compromise performance and normal bodily function, including amenorrhea for females • Storage fat—the nonessential fat that many of us try to shed
Assessing Body Weight and Body Composition • Amenorrhea • A disruption of the normal menstrual cycle • Skin problems • Hair loss • Visual disturbances • A tendency to fracture bones easily • Digestive system disturbances • Heart irregularities • Gastrointestinal problems • Difficulties in maintaining body temperature
Factors Contributing to Overweight and Obesity • Genetic and Physiological Factors • Body type and genes • Metabolic rates • Basal metabolic rate (BMR)—the rate of energy expenditure by a body at complete rest in a neutral environment • A BMR for the average healthy adult is usually between 1,200 and 1,800 calories per day.
How Much should You Eat? • Carbohydrates (4 calories/gram) 45-65% • Fiber • Men 38g (152 calories) • Women 25g (100 calories) • Protein (4 calories/gram) 10-35% • Fat (9 calories/gram) 20-30%
Male, 170lbs, 6’0” age 20 • Exercises 5 times/week for 60 minutes • Caloric need to maintain weight 2784 calories • Carbohydrates 50% • 1392 Calories or 348g • Protein 30% • 835Calories or 209g • Fat 20% • 557Calories or 62g
Female, 170lbs, 5’5” age 20 • Will begin exercising 3x/week for 60 minutes • Would like to burn fat/lose weight • Estimated caloric intake 1800 Calories • Carbohydrates 55% • 990 calories or 247g • Proteins 25% • 450 calories or 113g • Fat 20% • 360 calories or 40g
Factors Contributing to Overweight and Obesity • Resting metabolic rate (RMR) includes the BMR plus any additional energy expended through daily sedentary activities. • Exercise metabolic rate (EMR)is the energy expenditure that occurs during exercise.
Factors Contributing to Overweight and Obesity • Endocrine Influence: The Hungry Hormones • Less than 2 percent of the obese population has a thyroid problem and most experts agree weight problems can be traced to a metabolic or hormone imbalance. • Hunger—an inborn physiological response to nutritional needs • Appetite—a learned response to food that is tied to an emotional or psychological craving • Satiety—to feel satisfied, or full, when one has satisfied their nutritional needs and the stomach signals “no more”
Factors Contributing to Overweight and Obesity • Hormones • Gherlin—“the hunger hormone” • Obestatin—a genetic relative of gherlin • Leptin—tells your brain when you’re full • GLP-1—slows down the passage of food through the intestines to allow the absorption of nutrients
Factors Contributing to Overweight and Obesity • Environmental Factors • Bombarded with advertising • Changes in working families • Bottle feeding in infants • Increase in sedentary lifestyle • Misleading food labels • Increased opportunities for eating
Factors Contributing to Overweight and Obesity • Early Sabotage: A Youthful Start on Obesity • Vulnerable to food ads • Larger portions, junk food • Social factors • Decline of home cooking • Increased production of calorie laden fast foods • Internet • Video games • Over 17 percent of youth in United States are now overweight or obese. • Heavy adolescents generally become heavy adults.
Factors Contributing to Overweight and Obesity • Psychosocial and Economic Factors • Food as reward • Socioeconomic factors can provide obstacles or aids to weight control. • Studies show that the more educated you are, the lower your BMI is in the United States. • In poor countries where malnutrition is prevalent, those with higher education tend to have a higher BMI.
Factors Contributing to Overweight and Obesity • Lifestyle Factors • Lack of physical activity • Any form of activity that burns additional calories helps maintain weight • Data from the National Health Interview Survey show that 4 out of 10 adults in the United States never engage in any exercise, sports, or physically active hobbies in their leisure time.
Managing Your Weight • Keeping Weight Control in Perspective • Each person is different. • Weight loss is not simple. • Depression, stress, culture, and available foods can affect a person’s ability to lose weight. • Set realistic goals. • Work out a maintainable lifestyle change.
Managing Your Weight • Understanding Calories • Unit of measure of energy obtained from food • 1 pound of fat = 3,500 calories • Including Exercise • Basal metabolic rate (BMR) • Resting metabolic rate (RMR) • Exercising metabolic rate (EMR) • The number of calories spent depends on: • The amount of muscle mass moved • The amount of weight moved • The amount of time the activity takes
Managing Your Weight • Improving Your Eating Habits • Evaluate what triggers your eating. • Seek assistance from the MyPyramid plan. • Set goals. • Keep a detailed daily log of eating triggers. • Reward yourself when you lose pounds. • Avoid weight loss programs that promise quick, “miracle” results.
Managing Your Weight • Trying to Gain Weight • Determine why you cannot gain weight. • Tips for gaining weight • Get moderate exercise. • Eat more calories. • Eat at regularly scheduled times. • Supplement your diet. • Avoid diuretics and laxatives. • Relax!
Physical Activity for Health, Fitness, and Performance • A growing number of Americans are sedentary. • Sedentary lifestyles are linked to dramatic increases in obesity, diabetes, and other chronic diseases. • More than 145 million Americans are overweight or obese, 73.6 million have high blood pressure, 16.8 million have coronary artery disease, 23.6 million have diabetes, and 57 million have pre-diabetes. • Physical activity has tremendous health-promoting and disease-preventing benefits.
Physical Activity for Health, Fitness, and Performance • Physical Activity for Health • The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) recommend that adults under 65 years of age should perform 30 minutes of moderate-intensity activity 5 days per week. • The U.S. Department of Health and Human Services recommends 150 minutes of moderate physical activity per week. • Physical Activity for Fitness • Physical Activity—bodily movement that involves muscle contractions and an increase in metabolism • Exercise—planned, structured, repetitive bodily movement • Physical fitness—the ability to perform regular moderate to vigorous levels of physical activity without excessive fatigue
Physical Activity for Health, Fitness, and Performance • Physical Activity for Performance • Programs designed to increase speed, strength, endurance, or specific muscle strength • Plyometrics—improves control and speed in changing directions • Interval training—improves power and cardiovascular fitness
Benefits of Regular Physical Activity • Improved Cardiorespiratory Fitness • Increased ability of the circulatory system to provide oxygen • Reduced risk of heart disease • Prevention of hypertension • Improved blood lipid and lipoprotein profile • Reduced Cancer Risk • Breast and colon cancer • Improved Bone Mass • Osteoporosis
Benefits of Regular Physical Activity • Improved Weight Control • Exercise combined with moderate decrease in food intake can help a person lose weight. • Prevention of Diabetes • Exercising 150 minutes per week and eating fewer calories and less fat could prevent or delay the onset of type 2 diabetes.
Benefits of Regular Physical Activity • Improved Immunity • Moderate exercise gives the immune system a temporary boost in the production of cells that attack bacteria. • Extreme exercise may be detrimental to immune function. • Improved Mental Health and Stress Management • Exercise reduces stress levels by accelerating the body’s return to a balanced state. • Longer Life Span • Moderate to high levels of activity increases life span by 1.3 to 3.7 years.
Cardiorespiratory Fitness • Aerobic “with oxygen” Exercise • Exercise performed at moderate levels of intensity for extended periods of time increases your heart rate • Aerobic capacity (VO2max) is the maximum volume of oxygen consumed by the muscles during exercise • Components of an aerobic exercise program (FITT) • Frequency • Intensity/target heart rate • Time • Type of activity
Cardiorespiratory Fitness • Determining Exercise Frequency • Best improvements seen if one exercises vigorously at least three times a week • Determining Exercise Intensity • Target heart rate zone • Borg rating of perceived exertion (RPE) scale • Determining Exercise Duration • The ACSM recommends that vigorous activities be performed for at least 20 minutes at a time, and moderate activities for at least 30 minutes at a time.
The FITT Principle Applied to the Health-Related Components of Fitness
Muscular Strength and Endurance • Benefits of Strength Training • Can reduce lower back, joint, and muscle pain • Postpones loss of muscle tissue due to aging and sedentary lifestyle • Helps prevent osteoporosis • Enhances muscle definition and improves personal appearance • Boosts metabolism
Muscular Strength and Endurance • Muscular strength—the amount of force a muscle or group of muscles is capable of exerting • Muscular endurance—the ability of the muscle to exert force repeatedly without fatigue • Principles of Strength Development • Overload • The specificity of training • Variation • Reversibility
Gender & Health • Fewer women than men report participating in regular exercise three or more days per week. • Levels of testosterone differ • Higher VO2max in men • Women have an average of 25 percent body fat and men have an average of 15 percent. • Women have greater hip and elbow flexibility. • Men may have higher levels of blood hemoglobin.
Muscular Strength and Endurance • Strength-Training Elements • Exercise selection • Exercise order • Sets and repetitions • Rest periods • Exercise frequency • Core Strength Training • Strengthens muscles of the deep back and abdominal muscles that attach to the spine and pelvis. • It is recommended to do core strengthening activities at least three times per week.
Flexibility • Flexibility • Measure of range of motion • Enhanced by controlled stretching • Types of Stretching • Static stretching • Recommended at least two or three days a week, but daily stretching is optimal • Styles of Exercises that Include Stretch • Yoga • Tai chi • Pilates
ABC News Video: Twist to Get Fit! Discussion Questions Do you consider Yoga a sport? What overall effects does Yoga have on the body? Does it affect other aspects of health? What may hold a person back from beginning Yoga? Have you tried Yoga? What did you think? | Twist to Get Fit!
