Exercise

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Exercise Adiposity

• Sitha Phongphibool, M.S., ES, H/FI ACSM
• Clinical Exercise Physiologist/Specialist

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???? 2005 (WHO)

• ?????? 1.6 ????????? (gt 15 ??) ????????????????
• ????????? 400 ?????? ??????????
• ?????????? 2015
• 2.3 ????????? ??????????????????
• 700 ?????? ????????????

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Risks

• CAD
• Diabetes
• Hypertension
• Stroke
• Decline in Physical Health

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??????????????????????????
Genetic
Disease
Environment
Obese
Diet
Social
PA
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Exercise ????????????

• Health benefits
• VO2 max
• Body fat
• Blood sugar
• Lipid
• Blood pressure
• Body weight
• Other

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Exercise Body Weight

• Weight maintenance
• Weight reduction
• Exercise favors weight maintenance
• ??????????? Hagan ??????????????????????????
• 7.5 kg (diet exercise)
• 5.9 kg (diet)
• 0.2 kg (exercise)

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• Wing (2002) ????? lt 6 months intervention
• - Exercise has minimal impact on weight loss
  when compared with diet alone.

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Change in Body Composition
Evans et. al. 1999.
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Energy Expenditure

• 3 components
• BMR (60-70)
• Thermic effect of food (10)
• Physical activity
• (20-30)
• (most important)

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• Schoeller et. al. (1997)
• 80 min of moderate or
• 35 min of vigorous
• ????????????????????????????????

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• Jakicic (1999) also showed that
• gt 280 min/wk over 18 months
• greater weight maintenance.
• ( 40 min/day)

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What is the recommendation?

• 30 60
• 30 ???????????????????
• 60 ??????????????????? ????????????????????

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What is the recommendation?

• Moderate or Vigorous
• 4.0-5.9 METs (Moderate)
• gt 6 METs (Vigorous)
• Lower incident of heart disease in those who
  exercise at vigorous level.

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Williams, P. T. Physical fitness and activity as
separate heart disease risk factors A
meta-analysis. Medicine Science in Sports
Exercise. 33 754-761, 2001.
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Vigorous Exercise

• Pros Cons
• -Increase fitness -Increase risk
• -Decrease heart -Decrease
• disease risk adherence

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Exercise (How to)

• Mode
• Frequency
• Duration
• Intensity

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Duration

• 30 ???? ???????????????????????????????????
  ???????????????????????????????????????
  ?????????????? (Environment)
• 60-90 ???? ???????????????????
• 45-60 ???? ???????????????????????????????????????
  ?????

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Intensity

• Absolute (METs)
• Relative (HRmax, HRR, VO2 max, VO2 RR)

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• ???????????????????????????
• ????????????????
• ??????????????????????????????? (30 ????)
• ????????????????????????????????????????? fitness

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• Make sure you ready for change
• Set goals
• Track yourself
• Eat mindfully
• Commit to move work
• Get support
• Plan for life

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Thank You