1. Managing Your Weight

2. What is my appropriate weight? A person’s appropriate weight depends on various factors, including body structure and level of activity. A person’s appropriate weight depends on various factors, including body structure and level of activity. Your appropriate weight is: Your appropriate weight is: –One you feel comfortable with and –One that does not present any health risks.

3. Body Fat vs. Weight The amount of body fat, rather than weight, should be your concern. The amount of body fat, rather than weight, should be your concern. How much fat is healthy? How much fat is healthy? –Males: 9-15% –Females: 14-21%

4. Why do we care? Risks of overeating: Risks of overeating: –Indigestion, gas pains, stomach and intestinal problems

5. Why do we care? Risks of overeating: Risks of overeating: –Obesity: 20% or more above appropriate weight. Can result in: Breathing difficulties Breathing difficulties Diabetes Diabetes Cancer Cancer High blood pressure High blood pressure Heart attack Heart attack Stroke Stroke arthritis arthritis

6. How can I maintain a healthy weight? The number of calories that you eat each day should match the daily calorie needs of your body and supply all the nutrients needed. The number of calories that you eat each day should match the daily calorie needs of your body and supply all the nutrients needed. –If you eat more calories than you use, then the body will store the excess as fat.

7. How can I maintain a healthy weight? EXERCISE EXERCISE –Changing your eating habits alone is far less effective than eating changes combined with exercise. –Decreasing caloric intake decreases basal metabolic rate. –Regular exercise helps increase basal metabolic rate.

8. How can I maintain a healthy weight? Avoid approaches that are unrealistic and unsafe, like: Avoid approaches that are unrealistic and unsafe, like: –Fad (popular) diets: high protein, low carbs, etc. –Diet Pills: can be habit forming (addictive) and temporary. –Fasting: muscle tissue is lost as well as fat.

9. How many calories do I need in a day? Factors that affect caloric needs: Factors that affect caloric needs: –Activity level: the more active you are the more calories you need. –Basal Metabolic Rate: the rate at which you use energy at rest.

10. Why do I crave food? Hunger: a feeling of physical discomfort that is caused by your body’s need for nutrients. Hunger: a feeling of physical discomfort that is caused by your body’s need for nutrients. Appetite: a desire for food that is based on emotional factors not nutritional need. (stress eating) Appetite: a desire for food that is based on emotional factors not nutritional need. (stress eating)

11. How can I reduce weight and fat safely? Recognize Eating Patterns: Recognize Eating Patterns: –Keep a record of foods you eat, when you eat them, and how you feel at these times. –Use calorie guides to count the approximate number of calories you consume each day. –Are there any patterns that need to be changed?

12. How can I reduce weight and fat safely? Do not lose weight too fast. 1-2 pounds/week. Do not lose weight too fast. 1-2 pounds/week. Take small portions of food and eat slowly (enjoy it) Take small portions of food and eat slowly (enjoy it) If you overeat when you are unhappy or bored, find a healthy behavior to substitute for eating. If you overeat when you are unhappy or bored, find a healthy behavior to substitute for eating.

13. How do I maintain my weight loss? Change your eating and exercise patterns for the rest of your life! Change your eating and exercise patterns for the rest of your life!

14. Am I underweight? Underweight people weigh at least 10 percent less than is appropriate for them. Underweight people weigh at least 10 percent less than is appropriate for them. Remember: Generally teens need a larger number of calories for growing. You may put on more weight when you stop growing. Remember: Generally teens need a larger number of calories for growing. You may put on more weight when you stop growing.

15. How do I gain body weight wisely? Eliminate snacks right before meals, this may spoil your appetite. Eliminate snacks right before meals, this may spoil your appetite. When you do snack, chose nutrient dense foods that are high in calories. When you do snack, chose nutrient dense foods that are high in calories. Never skip a meal. Never skip a meal. Take bigger helpings at mealtimes. Take bigger helpings at mealtimes. Exercise!!!! Exercise!!!!

16. Are you sensing a theme?

17. EXERCISE!!! EXERCISE!!!

18. The 4 Components of Exercise 1. Cardio-respiratory Endurance 2. Muscular Strength & Endurance 3. Flexibility 4. Body Composition Each component is a necessary part of fitness.

19. 1. Cardio-respiratory Endurance The ability of your heart, blood vessels, and lungs to distribute nutrients & oxygen & remove wastes. The ability of your heart, blood vessels, and lungs to distribute nutrients & oxygen & remove wastes.

20. 2. Muscular Strength & Endurance Muscular Strength: The capacity of a muscle to exert or resist a force. Muscular Strength: The capacity of a muscle to exert or resist a force. –Ex: The amount of weight you can bench press. Muscular Endurance: The ability of muscles to keep working for an extended time. Muscular Endurance: The ability of muscles to keep working for an extended time. –How many times you can bench press that weight.

21. 3. Flexibility The ability to use a muscle throughout its entire range of motion. The ability to use a muscle throughout its entire range of motion. –Ex: This means you can bend, stretch, and twist your joints easily.

22. 4. Body Composition The amount of body fat compared to lean tissue, such as muscle & bone. The amount of body fat compared to lean tissue, such as muscle & bone. –Excess body fat has been linked with heart disease, diabetes, arthritis, cancer, and other harmful health conditions.

23. Physical Benefits of Exercise Increases muscle strength & endurance. Increases muscle strength & endurance. Increases efficiency of heart & lungs. Increases efficiency of heart & lungs. Increases physical stamina. Increases physical stamina. Increases bone strength. Increases bone strength. Increases flexibility. Increases flexibility. Increases resistance to muscle & bone injury. Increases resistance to muscle & bone injury.

24. Physical Benefits of Exercise Improves posture & appearance. Improves posture & appearance. Reduces blood pressure Reduces blood pressure Reduces risk of cardiovascular disease. Reduces risk of cardiovascular disease. Helps reduce excess body fat. Helps reduce excess body fat. Helps to control appetite. Helps to control appetite. Aids digestion & helps prevent constipation. Aids digestion & helps prevent constipation. Increases resistance to disease. Increases resistance to disease.

25. Psychological Benefits of Exercise Improves mental alertness. Improves mental alertness. Increases ability to concentrate. Increases ability to concentrate. Increases resistance to mental fatigue. Increases resistance to mental fatigue. Improves self-image & self-confidence. Improves self-image & self-confidence. Helps to relieve stress & improve relaxation. Helps to relieve stress & improve relaxation. Helps to control anxiety & depression. Helps to control anxiety & depression. Improves quality of sleep. Improves quality of sleep. Increases social involvement. Increases social involvement.

26. D. Types of Exercise 1. Aerobic 2. Anaerobic

27. 1. Aerobic Non-stop, repetitive, strenuous physical activity that raises the breathing & heart rates. Non-stop, repetitive, strenuous physical activity that raises the breathing & heart rates. –Ex: Swimming, riding a bike, running, brisk walking, and cross-country skiing.

28. 2. Anaerobic Intense physical activity that lasts only from a few seconds to a few minutes, during which muscles use up more oxygen than the blood can supply. Intense physical activity that lasts only from a few seconds to a few minutes, during which muscles use up more oxygen than the blood can supply. –Ex: Lifting weights, sprints, & push-ups.

29. How effective is your exercise? The effectiveness of exercise depends on three factors: The effectiveness of exercise depends on three factors: –How often you exercise - FREQUENCY –How hard you exercise - INTENSITY –How long you exercise – TIME The FIT Principle

30. 1. F: Frequency To stay physically fit, you should exercise frequently, preferably 3 – 5 times a week. To stay physically fit, you should exercise frequently, preferably 3 – 5 times a week.

31. 2. I: Intensity Try to reach & maintain your target heart rate zone. Try to reach & maintain your target heart rate zone. You must work your cardiovascular & respiratory systems with greater- than-normal effort through aerobic exercise. You must work your cardiovascular & respiratory systems with greater- than-normal effort through aerobic exercise.

32. Target Heart Rate The approximate heart rate a person needs to maintain during aerobic exercise in order to benefit from the workout. The approximate heart rate a person needs to maintain during aerobic exercise in order to benefit from the workout.

33. Calculating your target heart rate Find your resting heart rate _______/min. Find your resting heart rate _______/min. 200-RHR = A (max. heart rate) 200-RHR = A (max. heart rate) A x.6 + RHR = B A x.6 + RHR = B A x.8 + RHR = C A x.8 + RHR = C Your target heart rate ranges from B to C Your target heart rate ranges from B to C Example: 200-56 = 144 Example: 200-56 = 144 144 x.6 + 56 = 142.4 144 x.8 + 56 = 171.2 The target heart rate is between 142 and 171 beats per minute. Your target heart rate is _________________________

34. 3. T: Time At least 30 minutes of exercise in your target heart rate zone several times a week. 60 minutes of exercise/day is recommended by MyPyramid. At least 30 minutes of exercise in your target heart rate zone several times a week. 60 minutes of exercise/day is recommended by MyPyramid. To burn body fat we should exercise more than 30 minutes, and at a moderate level of intensity (60% of max heart rate). To burn body fat we should exercise more than 30 minutes, and at a moderate level of intensity (60% of max heart rate).