311216 Fat-the good and bad of it

311216 Fat-the good and bad of it

Just what you wanted to know entering the New Year festivities. Sometimes guilt trips work…

A key component in assessing an individual’s health and physical fitness is knowing the body composition makeup. Obesity (excessive body fat relative to body mass index (BMI) of 30 kg/m2 or more) and becoming overweight (Adults with BMI between 25-29.9 kg/m2 or with children being in and over the 95th percentile for their age and sex) is at epidemic proportions in the United States and the trend is gathering momentum.

Right now we are at the top of the fat list compared to the majority of the nations in the world-an unfortunate but sad fact.

Being obese brings serious health consequences and reduces life expectancy by increasing the risk of developing serious diseases such as coronary heart disease, hypertension, aka the silent killer, type 2 diabetes, obstructive pulmonary disease, osteoarthritis and even certain kinds of cancer.

Just as too much fat in the body can cause problems, so can too little. Our body needs fat to operate in a normal physiological fashion. For example, the essential lipids such as the phospholipids are vital to cell membrane formation. The non essential lipids such as triglycerides which are found in the adipose (fat) tissue protect the body by providing a layer of thermal insulation. Fat tissue assists in storing metabolic fuel in the form of free fatty acids.

These same lipids are also involved in the storage and transport of the fat soluble A, D, E, and K vitamins and in helping to maintain the functionality of the nervous system. The menstrual cycle in females and the reproductive systems in both male and female rely on these cells, as does the growth and maturation processes of the pubescence child.

Thus, too little body fat as seen in those with eating disorders such as anorexia nervosa, or someone with an exercise addiction or even certain diseases such as cystic fibrosis can lead to serious physiological health related consequences.

The best option is to be in the normal range for body fat, not over or under the recommendations if you desire to have good health.

Testing the body fat levels

The previous article briefly discussed the near crisis issue of being overweight and the staggering rise of obesity in our nation. Here we are going to look behind the scenes at the testing methods that determine fat or fit.

A classification of the level of body fat relies on the standard relative body fat percentages commonly used across the world. These classifications are in turn then broken up into age, sex, and activity body fat percentages at recommended levels. Across the scale women carry more body fat than males and younger people of both sexes carry less fat than older adults. This is due to the role women have in the reproduction of our species.

What are the body composition measures used for?

Body composition measures are useful in estimating a healthy body weight and figuring out a recommended nutritional plan. Both of these components are essential in designing an exercise program that will be beneficial to the trainee. Athletes who participate in weight bracket sports such as bodybuilding and wrestling need to know their ideal weight in order to be competitive. Pediatricians and other health care professionals make note of these measurements while monitoring the growth of children and to identify those who are at risk of being under or over weight.

The population of our country is getting older and the changes in body composition are important indicators of whether the person is remaining healthy or not. In each case, the assessment of body fat helps to determine the nutritional and exercise prescription intervention strategies that play a prominent role in charting a course of action to improve health and fitness levels.

Background on the measurement procedures

The body is made up of water, protein, minerals and fat substances. Most body fat identification procedures rely upon the two component model which divides the body into two sections: fat free and the fat tissue. The fat free is made up of all the chemicals and the tissues including water, muscle and the bones. The rest is fat. The testing methods separate the water, protein and minerals from the fat and then give a percentage of lean body mass to fat mass. Stay active and healthy in your life.

010713 Physical activity guidelines and the benefits of walking

Physical activity guidelines and the benefits of walking

The Department of Health and Human Services (DHHS) recommends at least two and a half hours of strength training per week working muscle groups such as the shoulders, chest, upper back, lower back, legs, and abdominal muscles. And two and a half hours of moderate aerobic activity spread throughout the week. Exercise time is decreased if the intensity is higher. In this case, DHHS recommends one hour and fifteen minutes of vigorous aerobic activity, again spread throughout the week.

You will note there are no weekend warrior (meaning someone who tries to get all of their exercise time in on one day) recommendations here. Those who try to cram it all in on one-day or over two days frequently end up injured.

If you are not able to set aside 30 minutes each day, then do your exercises in 10-minute bursts over the course of the day.

Participating in a daily regimen of physical activity not only enhances your heart, lungs, and circulatory systems it also eases the pain of arthritis.

This may sound counterintuitive to the arthritis sufferer but the physical act of moving the joints keeps the synovial fluid, the transparent, viscid fluid secreted by the synovial membrane and found in joint cavities, bursae, and tendon sheaths, of the joints equally spread throughout them.

Walking can help you attain and maintain a healthy weight, which is important because numerous studies have found a link between obesity and cancer of the colon, esophagus, kidneys, the breast in postmenopausal women, and the uterus.

Physical activity can also reduce your risk of coronary artery disease, improve the efficiency of your cardiovascular system and boost the high-density lipoproteins (HDL) cholesterol and can even help manage or prevent high blood pressure. As a side note, losing excess fat weight also has the tendency to lower your blood pressure numbers and make you feel better about yourself.

Fighting depression can be a lifelong task but scientists find that physical activity can be a useful addition to pharmacology and therapy for treating depression. If you are depressed, see someone and get help. Physical activity helps ease the stress of the day, helps cut back on anxiety, helps you sleep better, and boosts your spirits for facing the day.

Walking, as well as other physical activity can help prevent the risk of type II diabetes. Additionally physical activity may also make it possible to decrease the amount of insulin or other types of medications you may be taking to control your diabetes. It goes without saying, but I am going to say it anyway, see your Doctor before altering your medication.

Osteoporosis is a scary term for those with the diagnosis. Walking puts a load on the bones, which in turn causes them to become stronger, which in the long-term may well prevent fractures. Physical activity combined with a diet rich in calcium and vitamin D may help prevent or slow the progression of osteoporosis.

Summary:

There are many good reasons to exercise and probably 100 times that many excuses for not exercising. The decision is up to you as to whether not you take advantage of the opportunities to exercise and thereby improve your health or simply sit around and complain about it.

300513 Do you need reasons to exercise?

300513 Do you need reasons to exercise?

Some people just naturally seem to be able to stay active every single day with their exercise program. For these folks it’s a daily part of their routine and if they miss a day, they feel terrible for doing so. For reasons unknown, others don’t have that same drive to stay on the fitness path.

If you are one of these people then perhaps, looking at some of the reasons to exercise may encourage you to reconsider your choice of not exercising.

The number one reason on this short list is the fact that exercise reduces the risk of dying prematurely. Notably, this is true of the diseases that are associated with your heart and the circulatory system.

Regular activity reduces the risk of developing colon cancer and diabetes.

Physical activity plays a prominent role in weight control while at the same time building and maintaining healthy bones, joints and muscles.

High blood pressure is often called the silent killer because most people don’t know they have high blood pressure. There are no symptoms until the disease has progressed to a dangerous degree. Get your blood pressure checked on a regular basis. Spend some money and get a home model blood pressure monitor. If you do this, make certain the readings are consistent with your doctors. Take yours in and get the readings at the doctor’s office so you know if yours is reading the same.

Regular exercise can reduce these readings or reduce the risk of developing high blood pressure. Losing weight has a similar effect on some blood pressure numbers.

Exercise produces endorphins (1), the feel good chemicals your body manufactures. These not only help promote a feeling of wellbeing, they may diminish depression and help with anxiety issues.

Recent studies have shown increasingly beneficial results of cardiovascular and strength training for the elderly populations in the prevention of falls, increased balance, confidence and flexibility.

(1) en•dor•phin, noun \en-ˈdȯr-fən\
Definition of ENDORPHIN: any of a group of endogenous peptides (as enkephalin) found especially in the brain that bind chiefly to opiate receptors and produce some pharmacological effects (as pain relief) like those of opiates; specifically : beta-endorphin