Food and Fitness

1. Food and Fitness Maintaining a Healthful Weight

2. The Myth of the Ideal Body Weight • All bodies come in many different shapes and sizes • Image of an “Ideal” Body • Desperately try to reach that idea • Usually it is a losing battle • Traits passed down through heredity

3. What is Healthy Weight? • Successful weight management starts with accepting the body you were born with • Take steps to achieve a healthy weight within your body limits • Important to be fit and healthy what ever your shape is • even if you may never look like a model or famous athlete

4. What is a Healthy Weight? • One that will help you say healthy throughout your life • Minimizes your risk of lifestyle diseases • Variety of methods are used to evaluate whether a person is at a healthy weight • Common methods involve determining body mass index, body fat percentage, and waist-to-hip ratio

5. Body Mass Index • Ratio of weight to height • Compute your BMI by doing the following: • 1. Record your weight in pounds • 2. Measure your height in inches • 3. Multiply your weight by 703; then divide that number by your height squared (your height times itself)

6. BMI 20-24 25-29 30-34 35-39 40+ Risk for health problems Very Low Risk Low Risk Moderate Risk High Risk Very High Risk Body Mass Index

7. Body Mass Index • More accurate than just your weight alone but not foolproof • Examples: • Bodybuilder may have a BMI of 30 or higher • Athletes and other individuals with large muscles masses are not necessarily at risk • Body fat measurements may need to be taken

8. Body Fat Percentage • Used instead of BMI • Amount of body fat a person has in relation to muscle • Can be a more accurate measure than the BMI • Can show if the extra pounds are from muscle, not fat

9. Body Fat Percentage • Healthy body fat percentages for non-athletes are approximately • 15 to 19 percent for males • 20 to 25 percent for females • Individuals above these ranges are said to be obese • Having excess body fat

10. Body Fat Percentages • Athletes: • Males: 5-10% • Females: 10-20% • Body fat percentages lower than these amounts can indicate an eating disorder

11. Waist-to-Hip Ratio • A measurement of how fat is distributed in the body • This is where the variations of body types comes into play • Pear-like shapes carry most of their fat on the thighs and hips • Apple-like shapes carry most of their fat over the abdomen

12. Waist-to-Hip Ratio • Check body shape easily • Stand relaxed and measure the waist without pulling in stomach • Measure the hips where they are the largest • Divide the waist measurements by the hip measurement gives the waist-to-hip measurement

13. Waist-to-Hip Ratio • Adult women should have a ratio no higher than.80 • Adult men should have no higher than .95 • Ratios above these limits may increase the risk of health problems, even if BMI shows that weight is at a healthy level

14. Food and Fitness Weight Management

15. Losing Excess Weight • Overweight • Weighing more than 10% over the standard weight for one’s height • Risk factor for the following: • Heart disease • Diabetes • Cancer • High Blood Pressure

16. Evaluation Weight Management Methods • Weight Management Diets • Eating Plans that reduce calorie intake for weight loss • Weight Management Centers • Organizations that provide both an eating plan and psychological support • Weight Management Products • Pills shakes, prepared meals and more, all sold with the promise of helping people lose weight

17. Fad Diets and Other Dangers • Fad Diets • Popular weight-loss methods that ignore sound nutrition principles • Risky • Watch for: • Very low calorie diets (800 or less) • Eating plans based on a single food • Fasting-going without food • Diet Pills • Plans that promise quick weight loss

18. Successful Weight Management • Behavior Modification • Making gradual permanent changes in your eating and activity habits • Set Reasonable Goals • Be More Active • Change Your Eating Habits

19. Food and Fitness Keeping Active

20. Benefits of Activity • Helps keep your body mobile • Keeps muscles strong and flexible • Helps improve physical health • Regular activity can help you feel better by reducing stress and anxiety • Studies show that active people have a brighter outlook on life

21. Types of Activity • Lifestyle Activities • Forms of physical activity that are a normal part of your daily health throughout a lifetime • Sports • Individual Sports • Activities that you can do by yourself • Bicycling • Partner Sports • Carried out with another person • Nature Sports • Interaction with nature • Surfing, rock climbing, sailing, swimming

22. Types of Exercise • Aerobic Exercise • Vigorous activity in which oxygen is continuously taken for a period of at least 20 minutes • Healthy goal • Do aerobic exercise a minimum of 3 days a week for at least 30 minutes

23. Types of Exercise • Anaerobic Exercise • Builds flexibility and endurance • Involves intense bursts of activity in which the muscles work so hard that they produce energy without using oxygen • Examples: • Running the 100 meter dash • Resistance training