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FITNESS The First Priority in Personal Training Robert A. Robergs, Ph.D., FASEP, EPC Professor: Exercise Physiology and Biochemistry Director: Exercise Physiology Laboratories Department of Physical Performance and Development College of Education University of New Mexico Content

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slide1

FITNESS

The First Priority in Personal Training

Robert A. Robergs, Ph.D., FASEP, EPC

Professor: Exercise Physiology and Biochemistry

Director: Exercise Physiology Laboratories

Department of Physical Performance and Development

College of Education

University of New Mexico

slide2

Content

  • Health Statistics
  • The Health Benefits of Physical Activity
  • Recommendations on “Amounts” of Physical Activity
  • Have You Chosen How You Will Die?
  • What You Need to Do
slide3

U.S. Health Status

  • 5 leading causes of death -
  • population >65 years -
  • overweight adults -
  • obese adults -
  • highest obesity by race -
  • adult men and women who are inactive -
  • New Mexico’s ranking for raising children -
  • population <65 years with no health insurance -
  • HS students not enrolled in PE -

Heart, Cancers, Stroke, COPD, unintentional

12%

65%

28%

50% Non-Hispanic black women

22% Men; 28% Women

48th

16%

53%

obesity trends among u s adults brfss 1985
Obesity Trends* Among U.S. AdultsBRFSS, 1985

Source: Mokdad A H, et al. J Am Med Assoc1999;282:16, 2001;286:10.

obesity trends among u s adults brfss 1986
Obesity Trends* Among U.S. AdultsBRFSS, 1986

Source: Mokdad A H, et al. J Am Med Assoc1999;282:16, 2001;286:10.

obesity trends among u s adults brfss 1987
Obesity Trends* Among U.S. AdultsBRFSS, 1987

Source: Mokdad A H, et al. J Am Med Assoc1999;282:16, 2001;286:10.

obesity trends among u s adults brfss 1988
Obesity Trends* Among U.S. AdultsBRFSS, 1988

Source: Mokdad A H, et al. J Am Med Assoc1999;282:16, 2001;286:10.

obesity trends among u s adults brfss 1989
Obesity Trends* Among U.S. AdultsBRFSS, 1989

Source: Mokdad A H, et al. J Am Med Assoc1999;282:16, 2001;286:10.

obesity trends among u s adults brfss 1990
Obesity Trends* Among U.S. AdultsBRFSS, 1990

Source: Mokdad A H, et al. J Am Med Assoc1999;282:16, 2001;286:10.

obesity trends among u s adults brfss 1991
Obesity Trends* Among U.S. AdultsBRFSS, 1991

Source: Mokdad A H, et al. J Am Med Assoc1999;282:16, 2001;286:10.

obesity trends among u s adults brfss 1992
Obesity Trends* Among U.S. AdultsBRFSS, 1992

Source: Mokdad A H, et al. J Am Med Assoc1999;282:16, 2001;286:10.

obesity trends among u s adults brfss 1993
Obesity Trends* Among U.S. AdultsBRFSS, 1993

Source: Mokdad A H, et al. J Am Med Assoc1999;282:16, 2001;286:10.

obesity trends among u s adults brfss 1994
Obesity Trends* Among U.S. AdultsBRFSS, 1994

Source: Mokdad A H, et al. J Am Med Assoc1999;282:16, 2001;286:10.

obesity trends among u s adults brfss 1995
Obesity Trends* Among U.S. AdultsBRFSS, 1995

Source: Mokdad A H, et al. J Am Med Assoc1999;282:16, 2001;286:10.

obesity trends among u s adults brfss 1996
Obesity Trends* Among U.S. AdultsBRFSS, 1996

Source: Mokdad A H, et al. J Am Med Assoc1999;282:16, 2001;286:10.

obesity trends among u s adults brfss 1997
Obesity Trends* Among U.S. AdultsBRFSS, 1997

Source: Mokdad A H, et al. J Am Med Assoc1999;282:16, 2001;286:10.

obesity trends among u s adults brfss 1998
Obesity Trends* Among U.S. AdultsBRFSS, 1998

Source: Mokdad A H, et al. J Am Med Assoc1999;282:16, 2001;286:10.

obesity trends among u s adults brfss 1999
Obesity Trends* Among U.S. AdultsBRFSS, 1999

Source: Mokdad A H, et al. J Am Med Assoc1999;282:16, 2001;286:10.

obesity trends among u s adults brfss 2000
Obesity Trends* Among U.S. AdultsBRFSS, 2000

Source: Mokdad A H, et al. J Am Med Assoc1999;282:16, 2001;286:10.

obesity trends among u s adults brfss 2001
Obesity Trends* Among U.S. AdultsBRFSS, 2001

Source: Mokdad A H, et al. J Am Med Assoc1999;282:16, 2001;286:10.

slide26

Being Physically Active Will Prolong Your Life

Rate of death (inactive) / (active)

slide27

Sedentary individuals

have about twice the

chance of experiencing

CHD as compared to

active individuals.

slide28

Health Benefits of Physical Activity

Cardiovascular Diseases

Hypertension

Blood Lipid Profile

Obesity

Diabetes

Heart Failure

Chronic Bronchitis

Osteoporosis

Asthma

Cancer

Osteoarthritis

Thermoregulation

Lower back Pain

Acid reflux/Heartburn

Depression

Anxiety Disorders

Lifestyle Independence

slide31

Problem:

Despite the known health benefits of an active lifestyle, all of these continued negative trends continue despite more than 20 years of effort aimed at reversing them!

(e.g; Healthy People 2000, 2010)

slide33

How Will You Age?

Have You Chosen How You Will Die?

slide40

How Active Do I Need to Be?

There have been mixed messages on this issue!

slide41

The Dose-Response is Close to Linear!

Rate of death (inactive) / (active)

slide42

How Active Do I Need to Be?

  • Pre 1990 - at least 30/min of moderate to intense activity at least 3 times/week
  • 1990’s - accumulate at least 30 min/day of any type of activity
  • Today -

at least 30/min of continuous moderate to intense activity at least 5 times/week, preferably every day.

slide43

What to Do

Preliminary Issues

  • See your physician for a full physical examination.
  • Demand an exercise stress test.
  • Identify the complex multifaceted issues that determine your dietary and physical activity behavior.
  • Re-assess and possibly change your priorities in life.
  • Invest effort into developing strategies that will support a more healthy diet, and daily exercise.
slide44

For example …..

  • No TV/video games/movies until after dark – buy a digital TV recording device.
  • Pursue family-based activities – swimming, hiking, golf, tennis, bird-watching …….
  • Invest time to prepare your own lunch to take to work.
  • If your work is physically or mentally demanding, realize that exercise first thing in the morning may be the best strategy.
  • Do you or your wife/partner need to take cooking classes?
  • What foods do you buy, and where do you shop?
  • Develop a fast food policy – only once/week!
slide45

What to Do

Realize and Accept the Following

Start slow – years/decades of neglect takes time to reverse!

Despite medical and media attention to BMI and weight, physical fitness and body fat loss are your goals.

1 mile level walking/running ~ 100 Kcals

1 lb of fat = 3500 Kcals = 35 Miles

If you generate a 250 Kcal deficit/day, 1 lb of fat loss will take 2 weeks, or 26 lbs of fat in a year!!!!!

Too rapid weight loss also causes muscle breakdown and a decrease in BMR = more difficult to lose body fat!!!!!

There is no quick fix to being over-fat and inactive

slide47

What to Do

Some Helpful Tips

  • Do not accept the low intensity long duration concept.
  • Greatest health and fitness gains come from more intense exercise.
  • Include resistance training.
  • Find some-one to exercise with.
  • Consider a personal trainer.
  • Get a medical physical every year.
  • Get physical fitness assessments every year.