Unit 10 High End Energy Balance

1. Unit 10 High End Energy Balance • The Principal Cause of being overweight is a lack of exercise. Inactivity lowers BMR which makes it harder to burn off excess calories. • Dieting on its own is an ineffective way to lose weight. Here are the reasons: - dieting lowers BMR - it may not provide enough energy and nutrients to stay healthy - much of the weight lost from dieting is from water and is only temporary - it is difficult to stick to, a challenge of will power - people often go back to regular eating habits following their diet and quickly regain the lost weight

2. Low energy in / Low energy out is an example of dieting and ineffective. High energy in / High energy out is more effective for the following reasons: - BMR is increased making it easier to burn calories - energy and nutrient requirements are met for maintaining health - do not have to make major changes to eating habits, easier to stick to - as fitness increases so does your ability to produce energy on demand, feel more vital and energetic - it is an easier lifestyle change that can be maintained, no YoYo effect

3. Unit 11Energy Cost of Overweight • Body fat is essential to health in that it provides the body with an energy reserve when needed and is essential to several bodily functions such as digestion. Normal % fat for men is around 12 – 16%, for women 15 – 22%. Studies show that 56% of the Canadian population is over fat.

4. Health Problems related to being over fat are: • Extra living tissue demands energy and oxygen putting strain on our systems • Extra weight to carry and move during physical performance. A hindrance • Excess fat causes overheating and our systems work harder to cool the body. An energy drain • Excess fat impedes movements (gets in the way) • Excess weight puts extra strain on joints and can lead to posture, joint and muscle injuries

5. The effects of excess fat on energy consumption and use are: • Unused calories will be stored as fat • Excess fat slows the body’s BMR and reduces the rate of burning calories at rest and exercise • Spot reducing is not possible. • A 10% loss in body fat will mean you lose 10% from all over the body not just one location • The best exercise for burning fat would be training in Aerobic exercise at the low end of your target heart zone

6. Unit 12Energy H2O • The body rids itself of excess heat during exercise by sweating. Water is excreted on the skin and as it evaporates into the air it pulls heat away from the body. Athletes may lose up to 5 - 12 pounds of weight during a game due to water loss. They need to re hydrate and you quickly replace the lost fluid and weight. • A loss of 4% in water levels can result in a drop of up to 30% in physical performance during activity. • You need about 3 litres of water daily.

7. Dos and Don’ts of water consumption: • Drink 8 – 10 glasses of water daily • Drink before you get thirsty • Drink some water every 15 min during exercise • Wear light clothing during exercise • Use water on skin to aid cooling • Replace lost water after exercise using cool fluids • Avoid caffeinated drinks • Avoid intense exercise in intense heat • Avoid sugared drinks or nutrient drinks (some exceptions, sport drinks) • Stop exercise if symptoms of dehydration occur • Don’t wear insulated sweat gear (rubber) to lose weight during exercise