Kines100: Exercise, Health and Nutrition Last Lecture Outline Lecture 21 1. Weight management Current Lecture 1. Dieting and weight loss2. Prescription for weight loss Dieting and Weight loss• dieting doesn't teach us maintainable goals or sustainability • Exercise isn't enough for a quick fix • 5-7% weight loss benefit ◦ 5%~ 10 lbs ◦ need minimum weight loss to benefit ◦ 1st 8-12lb = most dramatic result▪ total cholesterol goes down by 15%▪ TG goes down by 20%▪ HDL increase by 15% ▪ Sys BP/Dia BP decreases by 12/9 mmHg▪ Improved hyperglycemia ▪ Improved life expectancy • Research supports using a combination of exercise and dieting for supporting weight lsos • Studies comparing diet and exercise◦ effect on resting metabolic rate ◦ recall this is the largest component of energy expenditure ◦ Donahue, et. Al ◦ Diet decreases RMR by 4.4% and exercise increase it by 5% • Effect on type of weight loss ◦ lean weight verses fat weight ◦ Pavlou, et. Al◦ Diet group lost 20.24 lbs ◦ Exercise group lost 25.96lbs ◦ Lean weight lost:▪ diet group: 7.26 lbs; 36% total weight loss▪ exercise group: 1.32%; 5% of total weight loss • Is exercise self defeating?◦ “exercise increase my appetite, causing me to eat more “◦ Blair study: sedentary to active (became runners) lifestyle ◦ 2 year study → dietary intake increased by 300 kcals per day◦ Found a significant decrease in body fat ◦ Exercise triggers appropriate intake◦ Regular exercise → we will only be driven to eat when hungry • Genetics and obesity ◦ many genes associated with obesity ◦ Study of identical twins to address genetics question◦ Bouchard research▪ 16 sets of identical twins ▪ diet and exercise intended for significant and similar weight loss ▪ Results: everyone lost weight▪ Within sets of twins: weight loss was similar ▪ Between sets of twins: weight loss dissimilar ▪ Honing in on one set of identical twins • one active, one sedentary, over lifespan• Significant difference in body size, even though identical twins Prescription for weight loss• Weight loss: aerobic, weight bearing, frequency should be daily, intensity between 40-70% of max and the time 60 mins (can be done in small blocks of time)• Weight control: mix of aerobic and weight training exercise, 3 days of aerobic and 2 days of weights, 60-75% of max, 30-45 minutes • Total calories burned is what matters • Combination of intensity and time is key to energy expenditure • Benefit of exercise◦ positive effect on resting metabolism◦ Increase kcal expenditure during the activity ◦ Maintained elevation of metabolism post exercise (EPOC)◦ exercise burns calories and keeps metabolism geared to using food for energy verse storing it as fat • Exercise doesn't guarantee weight loss◦ Marathon class at UNI◦ athletes and height/weight BMI charts ◦ Spot reduction through exercise • Body composition methods◦ Underwater weighting – gold standard ◦ DEXA- popular and accurate ◦ Skin fold calipers (+/- 3-5%)◦ Bioelectrical impendence (+/-3-5%)◦ Near infrared spectophotometry ◦ several other
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