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Exercise for Overweight & Obese Individuals Chapter 6

Exercise for Overweight & Obese Individuals Chapter 6 . By: Brittany Hogh, Dan Gonzalez & Matt H. Criteria for Obesity . Overweight: an excess of weight relative to height or BMI of 25-29.9 Obese: excess body fat or a BMI of 30 or higher

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Exercise for Overweight & Obese Individuals Chapter 6

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  1. Exercise for Overweight & Obese IndividualsChapter 6 By: Brittany Hogh,Dan Gonzalez & Matt H

  2. Criteria for Obesity Overweight: an excess of weight relative to height or BMI of 25-29.9 Obese: excess body fat or a BMI of 30 or higher BMI: body mass index; a measure of a person’s weight relative to height Waist circumference >40 inches for men & >35 inches for females (5)

  3. Statistics in the U.S. More than one-third of U.S. adults (35.7%) are obese In 2008 medical costs associated with obesity were estimated to be $147 billion The cost for those who are obese estimated to be $1429 or higher than those of normal weight (1)

  4. Statistics in the U.S. continued Non-Hispanic African Americans have the highest age-adjusted rates of obesity (49.5%) compared to Mexican Americans at 40.4%, all Hispanics at 39.1% and non-Hispanic whites at 34.3% Nearly 45% if women & 30% of men are trying to loose weight at any given time (textbook) They spent $40 billion annually on gym memberships, exercise equipment, weight lose supplements and programs (1)

  5. Facts No state in the U.S. met Healthy People 2010’s goal to lower obesity prevalence to 15% (1)

  6. Chronic Conditions Associated with Being Overweight or Obese Hypertension Type 2 diabetes Hyperlipidemia Heart Disease Stroke Various types of cancer Osteoarthritis Respiratory problems Gallbladder disease (5)

  7. Changes in the Body • Cardiovascular system • Increased workload for the heart • Experience elevated heart rate • Increase in blood pressure • Greater blood volume • Greater blood sodium content • Aneurism • Varicose veins develop • Arteriosclerosis & Atherosclerosis • Experience edema in the lower extremities resulting in poor circulation • (5)

  8. Arteriosclerosis & Atherosclerosis • Arteriosclerosis: when blood vessels thicken and harden making them less flexible • Atherosclerosis: fatty build up or plaque accumulates in the arteries , causing the vessels to become narrow or obstructed • (5)

  9. Changes in the Body • Musculoskeletal system • Osteoarthritis • Inflammatory arthritis • Lumbar spine & soft tissue conditions • Osteoporosis • Gait problems • Limits physical function & disability can occur • Balance & locomotion problems (5)

  10. Changes in the Body • Respiratory system • Increases risk for pulmonary embolism, pneumonia & respiratory failure • Limits respiratory capacity • Diminishing lung volume • Interfering with breathing mechanics • Impairing gas exchange • Sleep apnea • There is a link between obesity & asthma (5)

  11. Changes in the Body • Digestive System • Acid reflux occurs more frequently putting an individual at risk for esophageal cancer • Gall bladder complications (including gallstones & gallbladder disease) • Accumulation of fatty deposits around the liver • More constipation which promotes hemorrhoid development (5)

  12. Changes in the Body • Hormone Levels Effected & Interrupted including: • Leptin: produced by fat cells that inhibits the desire to eat and increases energy expenditure in an attempt to maintain body weight. • Adiponectin: produced by fat cells that acts as an anti-inflammatory & decreases the risk for heart attack. • Insulin: released by the pancreas in response to increasing blood glucose • Estrogen: produced by the ovaries and by adipocytes. • Ghrelin: produced by stomach cells that stimulates appetite and increases energy storage. (5)

  13. Exercise Precautions Warning: most likely have other risk factors Increased risk for a cardiac event or stroke Increased Stress on Joints Greater risk for heat exhaustion (hyperthermia) Body fat distribution (4)(5)

  14. Barriers for Exercise • Standard exercise equipment will not accommodate an obese individual • Low physical capacity (lack of energy) • Low self esteem • Lack of time • Fear of injury • Body fat distribution • Intra-abdominal fat (android or apple shape: dangerous) • Lower body fat (gynoidor pear shape) (5)

  15. Benefits of Exercise • Improves cardiovascular & respiratory functioning • Lowers BP & LDL levels • Improve heart & lung functioning • Decreases risk for type 2 diabetes • Improves mood • Reduces overall discomfort • Research shows that losing just 14 lb of weight likely reduces the pressure on the knees by 30lb • Promotes better sleep (4) (5)

  16. Obesity Treatment • Drugs • Appetite suppressants (Sibutramine) • Orlistat • Precautionary side effects: increases blood pressure • Surgery • Decrease size of stomach • Lap band • Gastric bypass • Stomach stapling • Sleeve gastrectomy (2) • All surgeries have can have complications • Diet & Exercise • Need to be closely monitored • Limit empty calories • Increase nutrient dense foods (2)(5)

  17. Recommendations for Exercise • Exercise Testing • Cycle ergometer with an oversized seat • Most exercise testing should be customized • Initial workload should be limited to 2-3 mets • Small incremental increases of .5-1 met per testing stage (5)

  18. Exercise Prescription • Medical clearance is necessary before exercise • Weight lose is the primary goal • Aerobic exercise • Resistance training (5)

  19. Aerobic Exercise • Frequency: 5-7 days per week moderate intensity (40 -60% VO2r) for 30-60 minutes • As cardiovascular and respiratory improvements occur they can increase intensity to 50-75% VO2r • Strive for 150 minutes a week & gradually increase to 300 minutes a week • 5-10 minute warm up & a 5-10 minute cool down (5)

  20. Resistance Training Recommendations Obese individuals with normal mobility can participate in most traditional resistance programs Those with restricted range of motion should focus on simpler movements Frequency: 2-3 times per week Minimum of 8-10 exercises should target all major muscle groups Minimum of 1 set 8-12 repetitions (5)

  21. Benefits of Resistance Training for Obese Individuals Improves muscular strength and endurance, improves functional capacity, and enhances neuromuscular functioning Increases bone mass helping to prevent osteoporosis These changes reduce physiological stress (5)

  22. General Tip for Weight Loss Strive for a 5-10% weight loose over 3-6 months Change diet & exercise behaviors for long term weight loss Create an energy deficit of 500 kcals a day for a weekly weight lose of 1 pound (5)

  23. Integrate Physical Activity into Everyday Activities Take the stairs Park farther from the door Take a short walk at lunch Turn off the TV Take walk breaks from work Wear a pedometer for monitoring your activity (4)

  24. Case Study: Firefighting Obesity: The Not-So-Silent Problem Overweight & obese firefighters missed five times as much work because of injury than those who had a normal, healthy weight Costs of obesity related absences were $1682.90 per fire fighter & $74.41 per overweight firefighter (3)

  25. References CDC. (2012, August 13). Center for disease control and prevention.Retrieved from http://www.cdc.gov/obesity/data/adult.html David, D. (2012). Pubmed health. In National Center for Biotechnology Information. Retrieved from http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0004552/ The NSCA TSAC Program.Obesity in firefighters: Not-So-Silent Problem. NSCA. Retrieved from http://www.nsca-lifet.org/Education/E-Learning/Firefighting-obesity--The-Not-So-Silent-Problem/ Schmidt, S. (2012, January 10). Obesity and exercise. Retrieved from http://www.acsm.org/access-public-information/articles/2012/01/19/obesity-and-exercise Williamson, P. (2011). Exercise for special populations. (1st ed.). Baltimore: Lippincott Williams & Wilkins.

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