Transcript Exercise Programming

Maintaining Energy Balance
and a Healthy Weight
Obesity Gene

http://www.nlm.nih.gov/medlineplus/vide
os/news/fighting_fat_112211.html
 Medline
Plus
Fit vs Fat
 There
is a discussion about fitness and
fatness.
 The
fit vs fat argument states that
fitness is more important than fatness.
Fit vs Fat
 The
point is that fatness is a symptom
of bad nutrition and physical activity.
 It
has been stated that by focusing on
the obesity epidemic, we are causing
people to get fatter.
Fit vs Fat
 This
occurs because people try to diet
away the fat and end up getting fatter.
 Most
people who try to lose weight (fat)
are unsuccessful (98% failure rate).
Fit vs Fat
 The
recommendation is that by focusing
on the behaviors of eating nutritiously
and increasing physical activity, the
person will be healthier even if he/she
doesn’t lose any weight.
Fit vs Fat
 The
contention is that a fat person who
eats well and is physically activity is
healthier from a disease risk standpoint
than a leaner person who does not
practice these behaviors.
Fit vs Fat
 Additionally,
it has been stated that
most risk factors of disease associated
with obesity can be reduced by eating
better and becoming more active.
Fit vs Fat
 Thoughts?
Maintaining Energy Balance and a
Healthy Weight

Regular physical activity along with a
nutritious diet is key to maintaining a healthy
weight.

Balance calories consumed and calories
expended.

U.S. Department of Health and Human Services
Maintaining Energy Balance and a
Healthy Weight
 In
most individuals, weight gain results
from a combination of excess calorie
consumption and inadequate physical
activity.

U.S. Department of Health and Human Services
Maintaining Energy Balance and a
Healthy Weight

An individual’s physical activities may
account for as much as 15 to 40 percent of the
calories burned each day.

While vigorous exercise uses calories at a
higher rate, any physical activity will burn
calories.

U.S. Department of Health and Human Services
Maintaining Energy Balance and a
Healthy Weight

A 140-pound person can burn 175 calories in
30 minutes of moderate bicycling, and 322
calories in 30 minutes of moderate jogging.

The same person can also burn 105 calories by
vacuuming or raking leaves for the same
amount of time.

U.S. Department of Health and Human Services
Body Composition
 Overweight
and obese individuals have
incorporated patterns of overeating and
physical inactivity into to their
lifestyles, while others have developed
food and/or exercise addictions.
Body Composition
 Many
are lured by fad diets and
exercise gimmicks, and some resort to
extreme behaviors such as avoiding
food, bingeing and purging, and
exercising compulsively.
Body Composition
 Since
reduction of body fatness is a
need or goal of many exercise program
participants, exercise programs should
be designed to aid in accomplishing this
objective, and doing so sanely and
rationally.
Factors Influencing Body
Composition
 Energy
intake
 Energy output
 Genetics
Caloric Balance
 Body
composition is determined by a
complex set of genetic and behavioral
factors.
Caloric Balance

Though the
contributing
variables are many,
the fundamental
determinant of body
weight and body
composition is
caloric balance.
Caloric Balance
 Caloric
balance refers to the difference
between caloric intake and caloric
expenditure.
Caloric Balance
 The
First Law of Thermodynamics
states that energy is neither created nor
destroyed;
 therefore,
body weight is lost when caloric
expenditure exceeds caloric intake
(negative balance)
 and weight is gained when the opposite
situation exists.
Fat Management
 Energy
in = energy out = no change in
 Energy
in > energy out = get fatter
 Energy
in < energy out = lose fat
fatness
Caloric Balance
 One
pound of fat is equivalent to
approximately 3500 kcal of energy.
Caloric Balance
 Shifts
in caloric balance will be
accompanied by changes in body
weight.
 The
nature of the weight change varies
markedly with the specific behaviors
that lead to the caloric imbalance.
Caloric Balance
 Fasting
and extreme caloric restriction
(starvation and semi-starvation diets)
cause substantial losses of water and
fat-free tissue.
Caloric Balance
 An
exercise-induced negative caloric
balance results in weight loss consisting
primarily of fat.
Caloric Balance
 High
resistance exercise programs may
lead to a gain in fat-free weight.
 Cardiorespiratory
endurance training
usually results in a maintenance of fatfree weight.
Caloric Balance
 Both
types of programs can contribute
to a loss of body fat, although aerobic
activity is more efficient because it
involves a sustained, high rate of
energy expenditure.
Body Composition
 It
is recommended that both an increase
in caloric expenditure through exercise
and a decrease in caloric intake be used
to accomplish this goal.
Body Composition
 Exercise
also helps maintain resting
metabolic rate and thus the rate of
weight loss.
Body Composition Programs
 Adoption
of a physically active lifestyle.
 Adoption
of dietary guidelines.
Dietary Guidelines
 Eat
a variety of foods.
 Balance
activity.
 Choose
the food you eat with physical
a diet with plenty of grain
products, vegetables, and fruits.
Dietary Guidelines
 Choose
a diet low in fat, saturated fat,
and cholesterol.
 Choose
 Choose
a diet moderate in sugars.
a diet moderate in salt and
sodium.
Dietary Guidelines
 If
you drink alcoholic beverages, do so
in moderation.
Body Composition Programs
 Behavior
modification techniques can
help people make these lifestyle
changes.
Behavior Modification
 Exercise
specialists, nutritionists, and
psychologists need to work together to
help their clients, especially obesity
prone individuals, modify their
physical activity and eating attitudes
and behaviors.
Physical Activity
 The
initial exercise program should be
based on low intensity and
progressively longer duration physical
activity.
Physical Activity
 Work
toward increasing the intensity to
bring the person into a target heart rate
range suitable for cardiorespiratory
conditioning.
Physical Activity
 The
higher intensity will allow for a
shorter duration per session, or fewer
sessions per week for the same weekly
energy expenditure.
Physical Activity
 The
transition to higher intensity
exercise will increase the number of
opportunities to incorporate activities
that naturally require a high rate of
energy expenditure.
Physical Activity
 For
many (especially older) obese
subjects, a walking or other low
intensity exercise program may be all
they desire, and movement toward a
more intense program may not be
warranted.
Recommendations
 The
first step is to gain an
understanding of why the person is
overfat/obese.
 Consider
genetics, social factors,
psychological factors, nutrition
patterns, hormones, and activity levels.
Recommendations
 Attempt
to determine if you are dealing
with hypertrophic obesity or
hyperplasic obesity.
Recommendations
 Once
you understand the potential
causes of the problem, then focus on
behaviors which can be changed:
 Better
nutritional patterns
 Increased physical activity
 Incidental
PA
 Aerobic exercise
 Resistance training
Recommendations
 The
optimal approach to fat loss
combines a mild caloric restriction with
regular endurance exercise and avoids
nutritional deficiencies.
 To
maintain LBM, resistive training
should also be included.
Recommendations
A
desirable fat loss program is one that
meets the following criteria:
Recommendations
 1.
Provides intake not lower than 1220
kcal/day for normal adults and ensures
a proper blend of foods to meet
nutritional requirements.
 (Note:
this requirement may not be
appropriate for children, older individuals,
and athletes).
Recommendations
 2.
Includes foods acceptable to the
dieter in terms of socio-cultural
background, usual habits, taste, costs,
and ease in acquisition and preparation.
Recommendations
 3.
Provides a negative caloric balance
(not to exceed 500 to 1000 kcal/day),
resulting in gradual weight loss without
metabolic derangement, such as ketosis.
Recommendations
 4.
Results in a maximal weight loss of 1
kg/week.
Recommendations
 5.
Includes the use of behavior
modification techniques to identify and
eliminate diet habits that contribute to
malnutrition or overconsumption.
Recommendations
 6.
Includes an exercise program that
promotes a daily caloric expenditure of
300 or more kcal.
 For
many participants, this may be best
accomplished with low intensity, long
duration exercise, such as walking.
Recommendations
 7.
Provides that new eating and
physical activity habits can be
continued for life in order to maintain
the achieved lower body weight.
 Portion
control, low fat diet, minimize
simple CHO and increase PA
Caution
 The
balance between intensity and
duration of exercise should be
manipulated to promote a high total
caloric expenditure (300 to 500 kcal per
session and 1000 to 2000 kcal per week
for adults).
Caution
 Obese
individuals are at an increased
relative risk for orthopedic injury, and
this may require that the intensity
recommended for improvement of
cardiorespiratory endurance.
Caution
 Non-weight
bearing activities (and/or
rotation of exercise modalities) may be
necessary and frequent modifications in
frequency and duration may also be
required.
Setting Goals
A
healthy body weight is based on the
client’s present FFM and % BF goal.
Computing Target Wt assuming all wt. Loss is fat
1
Fill in boxes with double lines and compute others
minus
Goal
% Fat*
Current
% Fat*
by
X
Current
Body Wt
minus
Current
Fat Wt
Current
LBM
Goal
% LBM*
Target
Body Wt
* % is expressed as a decimal. Divide by 100 before entering the data.
Reminder
 Data
by Blair (1999) demonstrates that
fitness level counteracts many of the
negative impacts of obesity.
Reminder
 Those
obese individuals who are active
may have greater protection against
disease than those of normal fatness
who are inactive.
 1/3
of the obese will not have other risk
factors for early death.
Reminder
 Fat
can be fit (at least from a
cardiovascular standpoint)
 However,
that does not mean that it is
OK (medically) to be fat.
ACSM recommends
 eat
250 less per day
 expend
 (walk
=
250 more per day
2.5 miles)
500 kcal per day reduction
ACSM recommends

do this 7 days a week
=
3500 kcal in a week
=
52 lbs in a year