Basal Metabolic Rate and Resting Metabolic Rate

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Basal Metabolic Rate and Resting Metabolic Rate

• Metabolism

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Questions

• What is metabolism?
• the process whereby the body converts food into
  energy (or uses it for bodily repairs) or stores
  it as fat for future use.
• What does Basal Metabolic Rate mean?
• This is the rate at which your body burns
  calories at rest or sleeping.

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What Effects our Metabolism?
?? ? ? ? ? ? ?

1. Genetics
2. Age
3. Weight
4. Body Composition
5. Eating Frequency
6. Exercise
7. Nutrition

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About BMR

• The higher your BMR, the faster you can lose
  weight
• Your BMR decreases when you go on a diet which
  has fewer calories than your normal diet

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About BMR

• Your BMR increases in response to increased
  physical activity
• BMR continues to be raised after exercise, often
  for several hours.

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About BMR

• Exercise is the ONLY effective way to increase
  your BMR
• Obesity is not caused by a slow BMR

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How to Raise Metabolism..

• Take regular exercise
• Eat Breakfast and Eat Regularly
• Eat a Balanced Diet
• Avoid Pills

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Calories Burned with Exercise/ Activity

• Rate the Exercise in the order that burn the most
  Calories/hour to the least

• Walking (3mph)
• Watching TV
• Swimming
• Soccer
• Running
• Driving

500
460
110
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Calories Burned with Exercise/ Activity

• Type of ExerciseCalories/hour

• Sleeping 55
• Watching TV 72
• Eating 85
• Sitting 85
• Standing 100
• Driving 110
• Housework, moderate 160

• Golf, with cart 180
• Golf, without cart 240
• Walking 2mph 240
• Dancing, ballroom 260
• Walking, 3mph 280
• Table Tennis 290
• Mowing the Lawn 324

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Calories Burned per hour

• Swimming, active 500
• Cross country ski machine 500
• Hiking 500
• Step Aerobics 550
• Rowing 550
• Power Walking 600
• Cycling, studio 650
• Skipping with rope 700
• Running 700

• Skiing 340
• Tennis 350
• Water Aerobics 400
• Skating/blading 420
• Dancing, aerobic 420
• Aerobics 450
• Bicycling, moderate 450
• Soccer 460
• Jogging, 5mph 500

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Classifying Body Weight

• Overweight
• 10-15 over your ideal weight
• Over-fat
• Greater than recommended
• Obese
• 20-30 over ideal weight and Over-fat
• Underweight
• Below ideal weight
• Malnourished
• Not eating the recommended nutrients from food.

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BMI

• Desirable BMI
• Healthy
• Under 25
• Overweight
• 25 to 29.9   
• Obese
• 30 or more

• Body Mass Index
• Benefits
• Easy
• Inexpensive
• Relatively accurate
• Disadvantages
• Not very precise
• Does not differentiate between muscle and fat

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Body CompositionSkinfold Measurements

• Most widely used
• /- 3 error.
• Benefits
• Equipment relatively inexpensive
• Validity (r .89).
• Easy to use once skill has been mastered
• Does not require much time
• Noninvasive method

• Disadvantages
• Technical sources of error
• Mostly concerned with subcutaneous fat (under the
  skin)
• May not be an ideal measurement for those who are
  obese and very lean

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Body CompositionHydrostatic Weighing

• Benefits
• Gold standard
• Very Reliable
• Disadvantages
• Equipment
• Time
• Knowledge
• Being submerged

• Submerge patient under water.
• Since Fat is less dense and Muscle and bone are
  more dense.
• Fat mass is calculated from your height, weight,
  and buoyancy
• /- 1.5 error

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Body CompositionBioelectrical Impedance

• Low voltage electricity is sent through your
  body.
• Fat is a very poor conductor of electricity, a
  lot of fat will impede the current more so than a
  lot of lean tissue.
• By measuring the resistance to the current, the
  machine estimates the percent body fat

• /- 3 error
• Dependant upon
• Abstain from eating and drinking within 4 hours
  of the test
• Avoid exercising within 12 hours of the test
• Void (urinate) completely prior to testing
• Do not drink alcohol within 48 hours of the test
• Avoid taking diuretics prior to testing unless
  instructed by your physician

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Body CompositionBioelectrical Impedance

• Benefits
• Requires little or no technical knowledge of the
  operator or the client
• Testing itself takes less than a minute
• The unit can be easily transported from place to
  place
• Requires only an electrical outlet and the
  machine itself

• Disadvantages
• This method has a higher standard error range
  than most people desire
• Tends to consistently overestimate lean people
  and underestimate obese people
• accuracy dependant on variables which may be hard
  to control

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American Council on Exercise
Classification Women ( fat) Men ( fat)
Essential Fat 10-12 2-4
Athletes 14-20 6-13
Fitness 21-24 14-17
Acceptable 25-31 18-25
Obese 32 plus 25 plus
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Two Types of Metabolism.

• Anabolism (constructive metabolism)
• building and storing
• supports the growth of new cells,
• maintenance of body tissues,
• storage of energy for use in the future.

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Two types of Metabolism

• Catabolism (destructive metabolism)
• process that produces the energy required for all
  activity in the cells.
• Cells break down large molecules (mostly
  carbohydrates and fats) to release energy.
• This energy release provides
• fuel for anabolism
• heats the body
• enables the muscles to contract
• the body to move.

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Metabolic Disorders

• Diabetes
• We will talk about this later.
• Hyperthyroidism
• Hypothyroidism
• Lactose Intolerance
• Obesity

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Affects of Obesity

• Obesity is considered to be when a persons
  weight is 20 above an appropriate weight

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Health Problems associated with Obesity

• Health Problems include
• Digestive Problems
• Breathing Difficulties
• Diabetes
• Cancer
• Arthritis

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Health Problems associated with Obesity

• Heart Attack, Stroke, High Blood Pressure
• Overweight people have higher cholesterol levels
  in their blood
• That cholesterol begins to stick to blood vessel
  walls
• Blood and oxygen and other fuels do not get to
  where it needs to go
• The heart or brain gives out

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Losing Weight Safely and Effectively

• Review your patterns
• Look at eating patterns
• Including portions, time of eating, and emotions
  that may be associated with eating

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Losing Weight Safely and Effectively

• Exercise habits
• Determine where you could fit a workout in
  without disrupting other daily routine

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Losing Weight Safely and Effectively

• Set reasonable goals
• Dont let your desires go beyond your ability
• Set short term goals on the path towards your
  long term goals
• Remember we walk before we run
• Do not set all your goals on weight alone

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Losing Weight Safely and Effectively

• Keep yourself accountable!!!!

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Losing Weight Safely and Effectively

• A safe amount of weight to lose is 1-2 lb per
  week
• expect a plateau
• A person should attempt to
• decrease calorie intake by 500 calories/day
• Do not set your goal to lose more than 10 of
  your body weight in 6 months

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Losing Weight Safely and Effectively

• Reward yourself for meeting your goals
• These rewards cannot be with food

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Losing Weight Safely and Effectively

• Dont try to starve yourself
• Once your body thinks/knows it is not getting any
  more fuel, it begins to store everything that you
  give it for vital functions
• Healthy snacking allows your body to keep
  metabolism, energy levels, and mood up
• EAT BREAKFAST!
• This starts up your metabolism early in the day
• Gives you more energy throughout the day, so that
  you can be more activethus burning more calories
  and loosing weight.

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Losing Weight Safely and Effectively

• Develop your own program that YOU like, and that
  YOU can stick to.
• If it is a chore to do it, you wont stick with
  it.
• Once the weight is lost, keep up the routines,
  dont go back into old habits.

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Diet Pills

• Many pills that claim to be able to boost your
  metabolism are either TOTALLY USELESS or
  DANGEROUS or both.
• The only proven and truly effective ingredient in
  diet pills is caffeine or the caffeine from the
  herbs
• Dangerous side-effects
• In America, some over-the-counter weight loss
  supplements contain thyroid extract from animals,
  or other substances that (supposedly) act like
  human thyroid hormones to speed up metabolism.
• Reported side-effects of these products include
• Nervousness and tremors
• Bulging eyes
• Racing heart beat
• Diarrhea
• Excessive sweating
• And worse!

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Snacking

• Benefits of Snacking
• Binge control
• Extra energy and nutrients
• Satisfaction for small appetites

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Snacking

• What snacks to choose?
• Whole grains.
• Whole-grain snacks are rich in complex
  carbohydrates and fiber, which give you immediate
  energy that has some staying power.
• Fruits and vegetables.
• Eating fruits and vegetables provides a feeling
  of fullness with no fat and only a small amount
  of calories. They also provide vitamins,
  minerals, fiber and other nutrients.

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Snacking

• Nuts and seeds.
• Good source of protein
• Nuts and seeds are high in calories and often
  times sodium, so don't eat them in large
  quantities.
• Low-fat dairy products.
• Nutrient Dense
• Choose Light or Low Fat items