A Global Battle Against Obesity

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A Global Battle Against Obesity

• World Health Organization will decide whether to
  adopt an aggressive plan outlining ways nations
  can combat obesity. Suggestions include limiting
  food advertising aimed at children, offering tax
  breaks and subsidies to lower prices of healthful
  foods, improving food labels and trying to curb
  added sugars to just 10 of daily calories. The
  plan also calls on food and beverage companies to
  reduce the fat, salt and sugar content in their
  products.
• The proposal has generated intense criticism from
  the U.S. government, and from the sugar industry,
  grocers, soft-drink makers and big food
  companies, claiming the proposal isn't supported
  by science. But if the World Health Organization
  approves the plan, consumers will see a
  world-wide push to help them improve their diets,
  including international efforts to regulate food
  marketing, pricing and production.

Govts Endorse UN Health Agency's Anti-Obesity
PlanJanuary 21, 2004, The Wall Street Journal,
522 wordsGENEVA (AP)--Governments gave cautious
backing Tuesday to a United Nations plan to
promote healthier lifestyles, part of a global
effort to reduce obesity and help battle heart
disease and diabetes. ...
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Consumer Health

• Exercise, Products and Services

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Exercise, Products and Services

• Extent of the Problem
• Types of Exercise
• Exercise Facilities, Services Equipment and
• Exercise Recommendations

4
Extent of the Problem

• About 30 of adults get little or no physical
  activity and 73 are not active enough. (Engaging
  in 30 minutes of moderate-intensity physical
  activity at least 5 days per week is
  recommended.)
• Women are less active than men at all ages.
• African Americans and Hispanics are generally
  less active than whites.
• Adults in northeastern and southern states tend
  to be less active than adults in north-central
  and western states.
• Participation in leisure-time physical activity
  decreases as age increases

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Inactivity Trend
6
High Student Physical Activity
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Any Physical Activity in Past 30 days
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Leading Health IndicatorsTen Major Public Health
Issues

• Physical activity
• Overweight and obesity
• Tobacco use
• Substance abuse
• Responsible sexual behavior

• Mental health
• Injury and violence
• Environmental quality
• Immunization
• Access to health care

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Physical ActivityLeading Health Indicator

• 7-3b11. Increase the proportion of college
  students who have received information on
  physical activity and fitness.
• Baseline 33.5, 2010 Target 55
• 22-2/3. Increase the proportion of college
  students who engage in physical activity at least
  3 days/wk at moderate intensity for at least 30
  minutes, or vigorous physical activity for 20
  minutes or more minutes.
• Baseline 40.3, 2010 Target 55

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Physical ActivityLeading Health Indicator
7-3b11. Increase the proportion of college
students who received information from their
college about physical fitness and
activity. Targets Baselines Target
setting method National Not applicableCollege
 Better than the best. 50 improvement Our
Campus Better than the best. 31
improvement Data sources National Not
applicable College National College Health
Assessment, Spring 2000Our Campus National
College Health Assessment, Spring 2000
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Physical ActivityLeading Health Indicator
22-2/3. Increase proportion of college students
exercising moderately gt/30 minutes or
vigorously gt/20 minutes gt/ 3 days/week. Targets
Baselines Target setting method
National Not applicableCollege  Better than
the best. 36 improvement Our Campus  Better
than the best. 52 improvement Data sources
National Not applicable College  National
College Health Assessment, Spring 2000 Our
Campus National College Health Assessment,
Spring 2000
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Physical ActivityLeading Health Indicator
Participation in regular physical activity,
United States, 199099
The definition of moderate physical activity was
changed in 1997. Sources Centers for Disease
Control and Prevention. Youth Risk Behavior
Survey.199197. Centers for Disease Control and
Prevention, National Center for Health
Statistics. National Health Interview Survey.
199099.
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Health Benefits

• Reduces the risk of developing coronary heart
  disease (CHD) and the risk of dying from CHD
• Reduces the risk of stroke
• Reduces the risk of having a second heart attack
  in people who have already had one heart attack
• Lowers both total blood cholesterol and
  triglycerides and increases high-density
  lipoproteins (HDL or the "good" cholesterol)
• Lowers the risk of developing high blood pressure
  
• Helps reduce blood pressure in people who already
  have hypertension

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Health Benefits

• Lowers the risk of developing non-insulin-dependen
  t (type 2) diabetes mellitus
• Reduces the risk of developing colon cancer
• Helps people achieve and maintain a healthy body
  weight
• Reduces feelings of depression and anxiety
• Promotes psychological well-being and reduces
  feelings of stress
• Helps build and maintain healthy bones, muscles,
  and joints
• Helps older adults become stronger and better
  able to move about without falling or becoming
  excessively fatigued

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Exercise, Nutrition Expected 20 Year Weight Gain
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Feelings of Competence
17
Most of My FriendsExercise Eat Healthfully
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Current Exercise Expected 20 Year Weight Gain
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Managing Stress Exercise
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Current Exercise GPA
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Current Exercise GPA
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Underlying Causes of Death
JAMA, Nov. 10, 93 1,000,000 Premature Deaths
per year
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Newest Guidelines
Accumulate at least 30 minutes of moderate
intensity physical activity at least 4,
preferably all, days of the week.

• Centers for Disease Control Health Promotion
  and American College of Sports Medicine Guidelines

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Exercise Prescription

• American College of Sports Medicine
• Position Statement on
  Adult Health/Fitness
• Mode
• Frequency
• Intensity
• Duration

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Mode

• Rhythmic
• Continuous
• Use large muscle groups
• walk, jog, run, swim, cycle, aerobic dance,
  cross-country ski, rowing

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Frequency

• For Cardiovascular (Heart) Health
• Three to Five Days per Week
• For Fat Loss
• Most Days of the Week

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Frequency

• Try not to go for more than 2 days without
  aerobic exercise
• Longer and youll lose
  enzymes you gained
• Or, do aerobic exercise
  at least every third day

Better living thru chemistry!
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Intensity - Three Methods

• Percent of Maximum Aerobic Capacity
• 50 to 85
• Percent of Maximum Heart Rate (MHR)
• maximum heart rate 220 - age
• times 60 90
• Rate of Perceived Exertion
• Fairly Light to Very Hard

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Intensity by Perceived Exertion
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Intensity by Perceived Exertion
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Intensity by Perceived Exertion
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Intensity by Perceived Exertion
Able to say some syllables
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Duration

• For Cardiovascular (Heart) Health
• 20 to 60 minutes
• non-stop, continuous
• For Getting Fat Out of Fat Cells
• check the next slide

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Duration

• For Getting Fat Out of Fat Cells
• ideal minimum is 30 to 40 minutes
• non-stop, continuous
• keep intensity low enough to be able to last 30
  minutes

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Duration Calories to Burn

• Exercise sessions long enough to burn 300-500
  calories per exercise session
• Calories per Minute
• Walk to class 3 to 5 calories
• But too light below 50 of maximum heart rate
  (MHR)
• Brisk walk 5 to 8 calories
• this is moderate intensity and about 60 of MHR

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Duration Calories to Burn

• Exercise sessions long enough to burn 300-500
  calories per exercise session
• Calories per Minute
• Walk to class 3 to 5 calories
• Cycle, Jog 7 to 12 calories
• Run 9 to 22 calories

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Duration Distance to Move

• Calories per Mile
• Walk, Jog, Run 100 calories per mile
• 15 min/mile
• 300 calories in 45 minute
• 7 min/mile
• 300 calories in 21 minutes
• Aerobic dance may be similar to jogging

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Duration Distance to Move

• Calories per Mile
• Cycle 50 calories per mile
• 6 min/mile 300 calories in 30 minutes
• Swim 400 calories per mile
• 32 min/mile 300 calories in 24 minutes

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Intensity/Duration Relationship

• Inverse Relationship for Similar Benefits
• 90 for 20 minutes or
• High Intensity with Short Duration
• 60 for 60 minutes
• Low Intensity with Long Duration
• Intensity / Duration for Fat Loss
• 50 to 80 of MHR for 30 to 40 minutes

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How to Burn the Most Fat
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Fat Cells

• 30 - 40 billion
• Volume from fat 83 to 95

Fat
Nucleus Cytoplasm
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Fat Cells

• 30 - 40 billion
• Volume from fat 83 to 95
• Goal
• get fat out to muscles
• dont replace all of it

Fat
from fat grams
to muscles to use as fuel (ATP)
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Calories Burned per Minute
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Training Effect of Regular ExerciseMore Enzymes
for Fat Burning
Beginning Exerciser
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Training Effect of Regular ExerciseMore Enzymes
for Fat Burning
Regular Exerciser
Beginning Exerciser
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Training Effect of Regular Exercise Mitochondria
in Muscle Cells

• Non-Exerciser
• 10 - 15 mitochondria
• Exercise Walker
• 20 - 25 mitochondria
• Marathon Runner
• 30 - 35 mitochondria

Better fat burning thru chemistry!
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Burn More Fat at Higher Intensities
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Burn More Fat at Higher Intensities
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Burn More Fat at Higher Intensities
15 miles per hour
10 miles per hour
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Burn More Fat at Very High Intensities
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To lose fat, should I wear . . .

• sweats?
• vinyl suits?
• rubber belts?
• just shorts a t-shirt?
• If I keep real warm do I melt fat
• like melting butter in a pan on a stove?

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Burn More Fat in Cold Temps
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Burn More Total FatCalories with Aerobic
Exercise
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Benefits of CombinedDiet Aerobic Strength
Exercise
Diet Aerobic Exercise
Diet Aerobic Strength Exercise
Diet Only
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Benefits of CombinedDiet Aerobic Strength
Exercise
Diet Aerobic Exercise
Diet Aerobic Strength Exercise
Diet Only
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Benefits of CombinedDiet Aerobic Strength
Exercise
Diet Aerobic Exercise
Diet Aerobic Strength Exercise
Diet Only
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98 of Calories are Burned by MusclesStrength
Training for Adults

• American College of Sports Medicine
• Position Statement on Adult Health/Fitness
• Sets (a group of non-stop repetitions) just 1
• Reps 8-12 repetitions maximum (RM)
• Frequency only 2 times per week necessary
• Exercises 8-10 multiple joint/muscle group
• Time Only 15 to 20 minutes per session! !

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Physical Activity and Weight Control Guidelines

• Highest intensity you feel safe and comfortable
  physical activity
• Do strength training
• Use a time planner

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Optimal Weight Control Underlying Risk
FactorNot Being in a Supportive Group

• 147 greater risk of high weight gain in future
• 580 greater risk of not exercising now
• 332 greater risk of not eating lowfat food now

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Reliable Information Sources

• Promoting Physical ActivityA Guide for Community
  Action
• http//www.cdc.gov/nccdphp/dnpa/pahand.htm
• American College of Sports Medicine
• www.acsm.org

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Summary

• Extent of the Problem
• Types of Exercise
• Exercise Facilities, Services Equipment and
• Exercise Recommendations