Week 6: Commit 2 Be Fit / The Importance of Exercise

The Importance of Exercise

As I sit here before an empty computer screen to discuss the importance of exercise I ask myself, "Where do I begin?" I know basically what I would like to accomplish but how I get myself from point A to point B is quite another story. Perhaps my predicament is a fitting parallel to the one you might be experiencing when you think about starting an exercise program. I have some good news; the words that follow are designed to provide you with some straight forward information for developing a healthy lifestyle and personal exercise program.

The cornerstones of any sound exercise program are knowledge, safety, moderation and the concept of progression. use the following information as a foundation, it is based on guidelines established by the American College of Sports Medicine, who promote the importance of a regular exercise program as a means of improving your health and quality of life. The ACSM has set this framework as the "minimum" requirements for the average healthy adult, but they are by no means intended to serve as the finished product. You have to build on these general guidelines and continue to decorate your personal exercise program as you go. When establishing any program don't adhere to the old adage of "no pain - no gain" or the "more is better" philosophy. Start with the basics, listen to your body, and progress at a safe and comfortable pace. But continue to move forward: crawl, walk, run.....design, build, and then decorate.

What is exercise? When I hear people say to me, "I go up and down the stairs doing laundry" or "I stand at work all day long." I think,okay and we all wake up and breath in and out every day. What I am trying to say is that these are things the body is already accustom to doing and it is not enough stimulation to promote the pursuit of health or initiate any physical changes.

Webster's definition: ex·er·cise [ éksər siz ]
noun (plural ex·er·cis·es)

1. physical activity: physical activity and movement, especially when intended to keep a person or animal fit and healthy. Regular exercise is important.
2. physical movement: a physical movement or action, or a series of movements or actions, designed to make the body stronger and fitter or to show off gymnastic skill (often used in the plural) warm-up exercises.

Basically exercise in it's purest form is a chunk of time set aside with the sole intent of challenging the musculoskeletal and cardiovascular systems of the body beyond a state they are currently accustom to. This type of deliberate exercise is beneficial in increasing longevity as well as having a positive impact on your health. The list below highlights some of the physiological benefits of regular aerobic exercise.

• Decreased Risk of Coronary Heart Disease
• Reduced Hypertension (blood pressure)
• Improved Blood Lipids and Lipoproteins (reduced triglycerides, total cholesterol, and increased HDL)
• Enhanced Cardiac Function (lower resting heart rate, increased stroke volume, higher oxygen uptake, increased metabolism)
• Strengthens the Skeletal System
• Healthier Lean to Fat Body Mass Ratios
• Decreased Stress

In short, a significant way to increase the overall quality of your life is through a balanced exercise program containing all five components of fitness.

1. Cardiovascular Endurance
2. Muscular Strength
3. Muscular Endurance
4. Flexibilty
5. Body Composition

Basic Training 101
Cardiovascular endurance or aerobic exercise is a basic component to overall health and fitness. The word aerobic means: "with or in the presence of oxygen". Oxygen is a necessary element needed for prolonged activities. Aerobic activities are best characterized as those activities that are rhythmical, continuous in movement, involving the major muscle groups and are able to be maintained for prolonged periods of time. Walking, jogging, bicycle riding, and dancing would all be considered aerobic exercise. Cross training is very important when it comes to cardiovascular fitness. You should alternate your physical activities to reduce boredom, decrease your chance of injury, and promote symmetry and muscular balance.

Frequency, Duration and Intensity of Aerobic Exercise (minimums)

Frequency: 3-5 days per week

Duration: 20-60 minutes of continuous aerobic activity

Intensity: 60%-90% of maximum heart rate or 55%-85% of heart rate reserve (based on resting heart rates)

Muscles: Use 'em or Lose 'em!

Every move we make involves our musculoskeletal system. Muscle is a metabolically active tissue with the ability to relax, contract, and produce force. Strength training is the process of exercising with progressively heavier resistances for the purpose of strengthening this system. Endurance training is the process of overloading the muscles so that their need for oxygen is increased. Simply put, exercising with lighter weight, working the muscles more frequently and using a higher number of repetitions as well as calisthenic exercise will increase muscular tone and endurance. The concept of progressive overload and the S.A.I.D. (Specific Adaptation to Imposed Demands) principle suggests that muscle will adapt ONLY to the demands placed on it. By systematically challenging our muscles, we cause changes to occur starting at a cellular level. With the appropriate training stimuli muscle fibers become larger and stronger (hypertrophy), and without it they become smaller and weaker (atrophy). Such is the case of someone who has experienced a broken limb. Some of the beneficial effects of strength training include changes in connective tissue (ligaments and tendons), increased bone density, improved posture and basic overall improved fitness. During the first 30 years of life, strength and muscle mass increase steadily as we grow. Over the next 30 years, our lifestyle has a direct effect on the retention of the strength and endurance we have developed. Research shows that a sedentary lifestyle contributes to a steady deterioration of muscle mass at the predictable rate of 1/2 pound per year. So, even if our body weight remains the same you have to ask -what is happening to the lean / fat body composition ratio of someone who does not do weight training? Because muscle, unlike fat, is active tissue physiologists estimate that every pound of muscle increases the resting metabolism by almost 50 calories per day. The bottom line here is that the more muscle mass we have the more we can eat..... I mean the more calories we burn, even at rest! P.U.M.P. class anyone?

Frequency, Duration and Intensity of Strength Training

Frequency: at least 2 days per week

Duration: 1 set of 8-10 exercises involving the major muscle groups

Intensity: 8-12 repetitions

Now That Is Really Stretching It

Flexibility is a side of fitness that is often overlooked. Flexibility by quick definition is the range of motion around a joint. Stretching exercises are used to maintain or even increase this range of movement - along with aiding in the prevention of muscle soreness. Stretching in the warm-up, between sets, and as a cool down (final stretch) can be very beneficial for preparing the muscle for movement or development, aiding in contractile ability, and helping with injury prevention. The final portion of any workout should consist of 5-10 minutes of static stretching and relaxation exercises. Since your muscles are already warm, now is the time to do some deeper stretches using more tension and greater ranges of motion. The stretch positions should place the muscles being stretched into a position of elongation greater than their normal resting lengths. These positions should be held for at least 10-30 seconds, but preferably 60 seconds or longer. Note that these times are based on a nominal age of 2o years old. Studies have proven that for every decade of life after the age of 20 effective stretching times increase by much, much more. (i.e.: if your in your 20's/ hold each stretch for a minimum of 30-50 seconds, at ages 30-39 / 40-60 seconds, 40-49 / 50-70 seconds, and so on.... I could be here all day!) Remember throughout your stretching routine to breathe slowly and deeply. Try to relax and enjoy it. If your not sure about this, check out the Chi-lates classes we offer. They will give you a guided tour of a full body stretching routine.

The Bottom Line

Find a cardiovascular activity (or two, or three) that you enjoy doing and do it at least 3-5 times per week. Pick up a pair of weights and start to move your major muscle groups. But remember to give the muscle building workouts a day or two of rest in between to promote tissue repair. The boot camp and PUMP classes will cover all those bases for you. Then breathe, stretch, and relax - do Pilates, Yoga, or T'ai Chi. Create this time for yourself, schedule your workouts in your day planner as if they were a dinner date, massage or doctor appointment. If your at a crossroads and don't know where to turn try group fitness classes. A certified instructor will safely guide you through all 5 components of fitness in a neat little one hour package and you won't have to think about any of it or workout alone!

Written by: W

Week 5: Commit 2 Be Fit / Healthy Weight Loss

Healthy Weight Loss

In general, most people think that in order to lose or gain weight all they need to do is cut back or increase the quantity of food they eat. Managing weight in a healthy manner involves much more. It requires the incorporation of Behavior Modifications, Nutritional Education, and understanding of how the body needs to metabolize carbohydrates, fats and protein proportionally.

Basal Metabolic Rate or BMR

The minimum energy (calories) required to sustain life processes in the resting state. The BMR (which includes Resting Metabolic Rate, RMR) usually accounts for approximately 60-75% of your daily energy expenditure. Obviously, it "costs" a lot of energy to maintain cardiac function, neural function and repair the body's cells and structures, even in the absence of physical activity. The BMR rate is directly related to fat-free body mass: muscle is metabolically active tissue, the more muscle mass you have the more calories you burn!

You might be surprised to learn that most adult women have a BMR of at least 1,2oo kcal/day and men 1,500. In many cases, the values for both genders are several hundred kcal/day higher. These values are the absolute minimum daily dietary intake requirements in weight-management attempts. There is no question that significantly reducing calorie intake will lead to an initial weight loss. However, it is proven that within a relatively short period (2-3 weeks) the body adjusts its BMR downward in response to the decreased calorie intake . As the BMR decreases, the effect of drastic dieting on creating a negative energy balance is attenuated, slowing or even halting further weight loss.

BMR Formula


Weight _________ Height (inches) ________ Age ________

Women:
1) ________ (weight) x 4.3 = ___________________

2) ________ (height/inches) x 4.3 = ____________

3) Add #1+2 together = ____________

4) Sum of #3 ________ + 655 = _______________

5) ________ (age) x 4.7 = ___________

6)Subtract #5 from 4 = ___________ (BMR)

Daily Caloric Intake Needs

5) _____________ (Basal Metabolic Rate)

X _____________ (Activity Levels: 1.8 pro; 1.4 typical; 1.2 sedentary)

6) _____________ Daily Intake


Weight Loss
To optimize body fat weight loss, you should exercise more and eat fewer calories. A reasonable weight loss goal is 1 - 2 pounds per week, however, improving body composition (i.e., gaining muscle and losing fat) may result in weight maintenance but a change in lean to fat ratios.
To achieve weight loss, decrease your food intake by 500 calories per day. (However, do not consume less than 1200 calories per day!)
_______Daily Intake - 500 = _____________ For Weight Loss


Weight Gain
To gain the right type of weight (lean muscle mass), you should engage in a weight training regime and eat an additional 350 calories per day. At a rate of 2,500 calories per pound of muscle mass, you must increase your food intake and add additional calories to cover the "cost" of weight training at a rate of 200 calories for each (1) hour of weight training.
________Daily Intake + 350 = _____________
200 x ______ (# of hours training) = _________
Add together ___________ For Weight Gain

*Include an extra 300 calories (pregnancy), 500 calories (breastfeeding).



The Calorie Breakdown

The formal definition of a calorie is the amount of energy expended in raising the temperature of one gram of water to one degree Celsius. So calories are merely a way of measuring the potential heat in foods we eat. Proteins, carbohydrates and fats are 3 nutrients that provide calories the body needs to sustain life. Many people believe protein and carbohydrates are "good" calories and fat calories are "bad". In reality, they all serve a vital purpose in our diet but they are not all created equal.

• 1 gram protein = 4 calories
• 1 gram carbohydrate = 4 calories
• 1 gram fat = 9 calories
• 1 gram of alcohol = 7 calories (alcohol is not considered a nutrient since it doesn't contribute to the growth and repair of body tissue)

Protein is the body's major building material. each protein molecule is made up of subunits called amino acids. 20 different amino acids are found in the body, 11 of which it is able to manufacture on its own. The remaining 9 are considered essential and must be consumed through our diet. Meat, fish, poultry and dairy products contain all the essential amino acids and are therefore considered complete proteins. Vegetables, grains and nuts do not provide all the essential amino acids by themselves; however, these incomplete protein foods can be combined to get all of the essential amino acids.

Carbohydrates are divided into 2 types: complex (grains, nuts, fruits and vegetables) and simple (sugar, cakes, cookies, candy). Complex carbohydrates are the body's best source of energy. Once consumed they are broken down into glucose - the only form of energy used by the brain and nervous system. Glucose can be stored in the liver and muscles where it is transformed into glycogen and used for fuel during exercise.

Fat is essential for carrying fat-soluble vitamins (A,D,E & K) into the body. Polyunsaturated fat (vegetable oil, nuts, seeds, wheat germ) has linoleic acid, an essential fatty acid needed to ensure proper growth in children and to make hormones and cell membranes. Only a tablespoon a day is needed to meet the basic nutritional needs. However, fat promotes satiety and people trying to lose weight should not limit their fat intake to less than 20% of total calories.

The simple truth to losing weight still applies: To lose one pound of body fat, one must burn an extra 3,500 calories beyond what your consuming. This is best accomplished by eating less and exercising more.

Metabolic Syndrome or Syndrome X

Metabolic syndrome is a cluster of abnormalities related to obesity and high blood sugar that have grave consequences. In 1998, the World Health Organization proposed criteria for metabolic syndrome. the criteria include hyperinsulinemia (high insulin levels in the blood), or high fasting glucose, or diabetes, as well as two of the following:

1)abdominal obesity with a waist-to-hip ratio of over 0.9; a body mass index (BMI) of >30; or a waist girth over 37 inches

2) dyslipidemia ( abnormal lipids, including cholesterol), with a serum triglyceride of 150 milligrams per deciliter or more; or a high-density lipoprotein (HDL) "good cholesterol" of less than 35 milligrams per deciliter

3) blood pressure of 140/90 millimeters or more; or taking medication for high blood pressure

Other risk factors include being postmenopausal, eating a high-carbohydrate diet and leading a sedentary lifestyle. Having syndrome X doubles the risk for heart disease and increases the risk of stroke by 75%. Weight reduction is the cornerstone of treatment for metabolic syndrome, as well as diabetes and heart disease for those who are overweight. Nutrition strategies that address this increasingly common threat to overall health include the Mediterranean Diet. The following link will direct you to some of the latest research and updates about the Traditional and Mediterranean Diet Pyramids: http://www.oldwayspt.org/med_pyramid.html

Tools for Success

View the Traditional Food Guide Pyramid, check out serving sizes and portion control at: http://www.mypyramid.gov/

Log your progress and get recipes or menu plans: http://www.realage.com/

Looking for free on line tracking sheets: http://www.sparkpeople.com/ or http://www.fitday.com/

If more help is needed visit: http://www.weightwatchers.com/plan/index.aspx to find a support group near you or recruit the help of a licensed nutritionist to create and monitor a food plan specifically for you.

Written by: W

Week 4: Commit 2 Be Fit / Understanding Your Risk Factors

Understanding Your Risk Factors

BMI & Waist to Hip Ratios

Is your weight ultimately affecting your health? Find out if your Body Mass Index and Waist to Hip Ratios are putting you at risk.
Both Body Mass Index (BMI) and Waist Circumference (WC) can be useful measures of determining increased risk for various diseases. According to the National Institutes of Health, a high WC is associated with an increased risk for type 2 diabetes, dyslipidemia, hypertension and cardiovascular disease.

WC can also be a useful tool for those people categorized as normal or overweight in terms of BMI. (For example, an athlete with increased muscle mass may have a BMI greater than 25 - making him or her overweight on the BMI scale - but a waist circumference measurement would most likely indicate that he or she is, in fact, not overweight). Changes in your waist circumference over time can indicated an increase or decrease in abdominal fat. Keep in mind that increased abdominal fat is associated with an increased risk of heart disease.

Waist Circumference

Are you an apple or a pear shape? The waist-to-hip ratio of having to carry excess weight closer to the heart, apple shape, has become increasingly recognized as a good indicator of cardiovascular disease risk. To calibrate your ratio take a waist measurement at the narrowest circumference, and a hip measurement at the greatest circumference with the feet together.
Now pull out your calculator and do the math of:


________ waist ÷________ hip = _______ Waist/Hip Ratio


Body Mass Index

Body Mass Index (BMI), or the relationship between height and weight, is one of the most accurate ways to determine when extra pounds translate into health risks. Along with body fat analysis and Waist to Hip Ratios, BMI is another measure which takes into account a person’s weight and height to gauge total body fat in adults.

BMI is calculated as follows: BMI = Wt ÷Ht 2 x 705


Weight (lb.) _________ Height (in) _________

_____ height in inches x _____ height in inches = _________ ht 2

______ weight ÷ _____ ht 2 =______ x 705 = ________ BMI

Someone with a BMI of 26 to 27 is about 20 percent overweight.

A BMI of 27-30 indicates 20-40 percent above a normal weight.

A BMI of 30-35 is 41-100 percent above a normal weight and considered obese.

A BMI of over 35 is seriously obese at more than 100 percent above their normal weight.

The higher the BMI, the greater the risk of developing additional health problems. Heart disease, diabetes and high blood pressure are all linked to being overweight. A BMI of 30 and over increases the risk of death from any cause by 50 to 150 percent.

According to health experts, people who are overweight but have no other health risk factors (such as high cholesterol or high blood pressure) should eat healthier and exercise to keep from gaining additional weight. For people who are overweight and also have health risks, they recommend trying to actively lose weight. Be sure to consult your doctor or other health professional before beginning any exercise or weight-loss program.
In June, the federal government announced guidelines which create a new definition of a healthy weight -- a BMI of 24 or less. So now individuals who fall into the BMI range of 25 to 34.9, and have a waist size of over 40 inches for men and 35 inches for women, are considered to be at especially high risk for health problems.

Since BMI uses total body weight (i.e., not estimates of fat and lean body mass separately) in the calculation, it does not discriminate between the over fat and the athletic, more muscular body type. Therefore, body composition assessments and waist to hip ratios should both be used in conjunction with BMI.

Having a baseline and knowing where you currently stand becomes the cornerstone of a successful weight-management program and healthy lifestyle. With this knowledge and understanding you can set realistic goals. If weight loss is a primary concern set a goal of reducing your body weight by 10 percent. After this primary goal has been met, it is easier to identify the next reasonable and achievable goal. Always take into consideration there are no quick fixes or short term answers. This physical pursuit is a lifelong commitment of healthy eating habits and fitness practices.

For easy BMI calculations follow this link:
http://www.weightwatchers.com/health/asm/calc_bmi.aspx

Written by: W

BMI RISK WAIST-TO-HIP RATIO







MEN WOMEN

• 22-24.99 --- very low --- < .85 --- < .80






• 25-29.99 --- low --- .85 to .89 --- .80 to .84






• 30-34.99 --- moderate --- .90 to .99 --- .85 to .95






• 35-39.99 --- high --- 1.00 to 1.10 --- .96 to 1.05






• >40 --- very high --- > 1.10 --- > 1.05

Adopted from Hoeger, W & hoeger, S. principles and labs for Physical Fitness and Wellness

Week 3: Commit 2 Be Fit / Overweight vs Over Fat

Ideal Body Fat Percentages

Overweight vs Over Fat

What is my correct or ideal weight? In the rush to shed pounds most people overlook the real question: What is my ideal body fat percentage?
The term overweight means that a person weighs more than the average for his or her weight, height, and frame size, as defined by the Metropolitan Height Weight Scale. Most people assume that a gain in weight means a gain in fat, and that a loss in weight equals a loss in fat. The scale, however cannot differentiate between fat pounds and muscle pounds.

Body composition is a key component of an individuals health and fitness status. To understand body composition, the body must be viewed as a two-component system: lean body mass (muscle, bone, connective tissue and internal organs) and essential body fat (organ insulation and metabolic fuel for the production of energy, ATP). One fairly accurate and practical way to measure body composition is with bio electrical impedance. A body fat percentage of 3% - 6% for men and 8% - 12% for women is essential. For men, 15% body fat is the upper limit for general health, and over 23% is considered obese. For women, the upper limit is 25%, and over 30% is considered obese.

Fat as a metabolic fuel is continuously being broken down and built back up. The result is a healthy balance between lean body weight and fat reserves. But when more calories are consumed each day than are expended the lean to fat ratio is tipped in favor of fat, eventually leading to weight gain.

Everyone has about 20 to 40 billion fat cells within their body. If empty and in one place, these cells would occupy a volume no larger than your fist. But with excess calories, a fat cell can increase its size a thousand times. If filled to capacity these same cells could stuff a small sofa and weight more than a quarter of a ton. Only a healthy eating regime and exercise program can keep these fat cells in check.
Even when fat cells are reduced in size you may find that you have registered no weight loss. This frustrating phenomenon is due to the fact that muscle (which is mostly water) is denser and heavier than fat. The good news here is that a pound of muscle occupies only one fifth the space a pound of fat occupies. Consequently, the non-differentiating scale does not register that a given volume of fat has been replaced by an equal volume of lean muscle tissue. However, you will have probably lost inches around your waist, hips and thighs where we tend to store fat.

It is a myth that exercise changes fat into muscle. Fat cells and muscle cells are made up of two totally different tissues and conversion is biologically impossible.
Work to lower your percentage of body fat as opposed to just losing weight and use our 10-2-10 tracker to log your weight and measurements. Keeping a food and exercise journal along with the scheduled re-evaluations will determine if your eating and exercise regimes are working for or against you. If you would like to add a body fat analysis to your tracking sheet contact us to have a bio-electrical impedance baseline or periodic re-evaluations done. It only takes a minute and can provide you with yet another valuable tool in your pursuit of optimal health and fitness.

Log onto the link below to view ideal height/weight ranges:
http://www.halls.md/ideal-weight/met.htm

Written by: W

Week 2: Commit 2 Be Fit / Diet vs Exercise

Weight Loss: Diet vs. Exercise

The two major players in the weight-loss battle are diet and exercise. But can the battle be won using only one of these tools? Many people opt for the easier route, which they believe is dieting. But when you consider how poor the statistics are for long-term weight loss through diets, you need to consider a combination of both. Normally, only about 5% of dieters are successful in keeping weight off, and weight cycling is very common. Usually one-third of weight lost is regained within one year and almost all is regained within three to five years.

How Weight Loss Works
The mechanism of weight loss is simple. It is encompassed in a concept called energy balance. When you burn more calories than you consume, you lose weight. Therefore, to lose weight you need to burn more calories and/or consume fewer calories. The combination of both of these methods is the best way to lose weight and improve your health.
How the Pros Do It
Members of the National Weight Control Registry are people who have lost weight and kept it off successfully for a minimum of one year. Of these people, 89% use a combination of diet and exercise, although 10% have had success using diet alone and 1% used exercise alone. However, research shows that the combination of exercise and diet is more effective than diet alone. Furthermore, while diet alone helps you lose weight, it is exercise that improves your physical fitness.
Getting Started
Combining diet and exercise can be tricky when you’re trying to cut calories. It is important to make sure that you eat enough so that you have energy to get through your workout, but not so much that you tilt your energy balance back to the weight-gain side. While guidelines suggest 1 to 2 pounds of weight loss a week, you should set a goal that is both realistic and manageable for your lifestyle and fitness level. Overly aggressive goals often lead to attrition and failure.
Your diet should consist of low-fat food choices and a modest reduction in the total number of calories. Without overwhelming yourself with odd foods and food labels, try simply reduce your food portions by about 10 to 15%. Try to be consistent across the week, instead of dieting more strictly on certain days of the week.
With exercise and activity, people who successfully maintained weight loss exercised an average of an hour or more per day. Longer-duration exercise is usually needed to lose weight and prevent weight re-gain. However, this may be too much for you to begin with, so start small and gradually progress the duration of your activity by 10% each week
Staying Motivated
Changing your diet and exercise habits involves lifestyle modifications, but maintaining these lifestyle changes can be the real challenge. Many people can lose weight, but only a few can maintain that weight loss. Much of this is due to the fact that the lifestyle modifications made to lose weight need to be permanent. It is normal to regain a few pounds after your initial weight loss. The key is to not get discouraged and stay motivated. The smaller the amount of weight that you regain, the easier it is to lose again, permanently. So frequent monitoring of your weight is necessary to catch yourself when you start to regain weight. Keep in mind that the longer you keep weight off, the easier it becomes. For weight loss to be sustainable, it must be a slow process of 1 to 2 pounds of weight loss per week. Stay focused and goal-oriented and know that successful weight loss is possible!

Keeping a journal of your food intake and exercise habits is another great way to stay on track. A few extra calories here and a class or two missed there can sabotage all the progress you have made thus far. So stay on top of WHAT you are doing by writing it down. Follow this link to set up your own personalized food and exercise journal: http://www.mypyramidtracker.gov/

Additional Resources
The National Weight Control Registry: http://www.nwcr.ws/

About.com: www.exercise.about.com/od/weightloss/a/shortcuts.htm

Excerpts from ACE articles.