Exercise and Weight Loss Developing a Healthy Lifestyle

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Exercise and Weight Loss Developing a Healthy
Lifestyle

• by
• Steve Gaydos, CPT(ACE)

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Optimum Physical Fitness

• Optimal Physical Fitness is often defined as
• the condition resulting from a lifestyle that
  leads to the development of an optimal level of
  cardiovascular
• endurance, muscular strength, and flexibiliy
• the achievement and maintenance of ideal body
  weight.
• Because training is specific, an individual must
  participate in cardiovascular, strength, and
  flexibility exercise to achieve optimum
  (balanced) physical fitness.

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Specificity of training

• the type of exercise that develops an optimum
  balance of cardiovascular endurance is not very
  effective for developing an optimum balance of
  muscular strength.
• Flexibility training is not effective for
  improving cardiovascular endurance or muscle
  strength.

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What type of exercise burns the most calories?

• The best way to burn the most calories is to
  participate in cardiovascular, strength, and
  flexibility exercise to achieve optimum
  (balanced) physical fitness.

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Healthy Body Weight

• Healthy body weight represents a healthy body
  composition, which has two dimensions
• a. Fat-free Mass or Lean Mass (muscle, bones,
  blood, organs, etc.). The Fat-free Mass accounts
  for the vast majority of your total daily energy
  expenditure. It is very important to lose little
  or no FFM when losing weight.
• b. Percent Body Fat represents the percentage of
  total body weight that is carried as adipose
  tissue in which fuel fat is stored as
  triglycerides.

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Side Bar Scale Weight Fluctuations

• Your bathroom or locker room scale weight may
  fluctuate by several pounds over a few day
  period. This may be due to hydration /
  dehydration, and/or it may be due to expending a
  large number of glycogen kcal.
• Glycogen is hydrophilic and it binds 2 to 3 times
  its weight of water.
• Example if you expend 1500 kcal of glycogen,
  which weighs 366 g, you also will lose up to 1100
  g of water, or a total of 1466 g, which is about
  3.3 lb. You will get that weight back as soon as
  you replace the glycogen.

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Fat-free Mass

• Your bodys FFM at rest accounts for about 70 of
  total daily energy expenditure because many
  organs must keep working to maintain life.
• The organs share the resting calorie expenditure
  in the following proportions
• Brain 20 Liver 20
• Resting Muscles 20 Heart 12
• Remaining Organs 20 Kidneys 8

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General Body Fat Percentage Categories

• Fat
• Women Men
• Essential Fat 10 - 13 2 - 5
• Athletes 14 - 20 6 - 13
• Fitness 21 - 24 14 - 17
• Average 25 - 31 18 - 24
• Obese 32 - 25 -

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Measuring Body Fat

• There are four ways to measure body fat
• 1. Underwater (hydrostatic) weighing.
• 2. Circumference measurements
• 3. Bioelectrical impedance
• 4. Skinfold measurements

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Body Mass Index

• BMI expresses weight relative to height and is
  proportional to fat content.
• To calculate BMI
• 1. Divide your weight (lbs.) by your height
  (in.)
• 2. Divide again by your height (in).
• 3. Multiply by 704. The result is your BMI.
• The normal range of BMI is 18.5 to 25.
• 25ltBMIlt30 is overweight. 30 is obese.
• BMIlt18.5 used to be considered underweight, but
  this is controversial.

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BMI contd.

• Females with lower fat content often fall in the
  lower end (20-23) of the normal BMI range, and
  males with normal fat content often fall in the
  higher end (23-25).
• BMI is less useful for individuals with large
  muscle mass (bodybuilders, athletes), since they
  have high BMI with low body fat.

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Keep your BMI low

• Experts agree that almost everyone with a BMI
  over 25 (except for extremely muscular
  individuals) would be healthier with a lower BMI.
• But many people with a BMI of 23-25 are not at
  their healthiest weight.
• The risk of heart disease, diabetes, and high
  blood pressure begins to climb at BMIs of 22 or
  so.
• For a man who is 510, the difference between
  BMIs of 22 and 25 is 21 lbs. For a woman who is
  55, the difference is 18 lbs.

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Fatty Acids Require Oxygen

• Because oxygen is required for metabolism of
  fatty acids, fatty acids cannot be used as fuel
  by fast twitch (anaerobic, white/fast) skeletal
  muscle fiber. These fibers predominate in
  muscles which you use for rapid, intense bursts
  of activity, such as throwing or weight lifting.
• Skeletal muscle utilizes fatty acids to obtain
  energy especially during recovery from
  strenuous exercise to replenish the exhausted
  supply of ATP, creatine phosphate, and glycogen.

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Train to Burn more Fat

• Train your body to use more fat as a fuel
  source, and save your glycogen for the big hills.
• a. During aerobic activities, keep your Heart
  Rate below but near your Anaerobic Threshold,
  which will lie somewhere between 50 and about
  85 of your Maximum Heart Rate. AT increases
  with improvement in cardiovascular fitness.
• b. Utilize Interval workouts and resistance
  training. Both activities will elevate your
  heart rate for several hours after an intense
  workout.

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Fuel Mix vs. Heart Rate

• Max HR Fuels Burned kcal /
  minute
• 90 - 100 90 carbs 15 - 20
• 5 fat
• 80 - 90 70 carbs 12 - 14
• 25 fat
• 70 - 80 55 carbs 9 - 11
• 40 fat
• 60 - 70 15 carbs 6 - 8
• 80 fat
• 50 60 10 carbs 3 - 5
• 85 fat

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Total Daily Energy Expenditure

• TDEE RMR TEF TEA
• RMR Resting Metabolic Rate
• TEF Thermic Effect of Food
• TEA Thermic Effect of Activity
• TEA spontaneous (ADLs)
• TEA voluntary (exercise)

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Exercise Calories

• To keep track of the calories expended in
  exercise,
• 1. You can use conversion factors from standard
  tables to estimate kcal/minute. This is
  necessary for weight training and sports such as
  basketball, tennis, etc.
• 2. For aerobic activities like running and
  cycling, you can use your heart rate monitor if
  it has the feature that calculates kcal based on
  heart rate.
• 3. You can use the calorie reading on cardio
  exercise machines such as treadmills, stationary
  bikes, stair climbers, elliptical trainers,
  rowers.

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Sleep and Weight Control

• Some studies suggest that the more ZZZZs you get,
  the less likely you are to pack on the pounds.
• Sleep deprivation disrupts levels of ghrelin and
  leptin, the hormones that regulate hunger and
  appetite, and triggers overeating. In another
  study, chronic sleep deprivation throws our
  biological clocks off and raises insulin
  resistance.
• Exercise regularly, but do so at least 3 hours
  before bed time. Most of us need 7 to 9 hours of
  sleep (5 sleep cycles). Make it a priority!