KIN 100 1st Edition Lecture 9 Exercise and Weight Control Worldwide greater than 1 billion people are overweight input output equation clearly doesn t work body should want to intake only the amount of energy it expended 95 of diets don t work long term similar curves Glycemic index blood glucose concentration after eating glucose 100 white rice 74 peanuts 13 Sloth et al 2004 Is exercise useful in weight control 1lb 3500 kcal yes but nothing works instantly min lb lost kcal min Activity 2333 1 5 lying down 875 4 grocery shopping 777 4 5 table tennis 636 5 5 walking 500 7 aerobic dance 500 7 tennis 438 8 swimming 270 13 running 9 min mile Benefits of exercise for weight control Set point theory adjust ponderstat body has specific number of calories it wants to consume exercise can lower the set point number BMR Basal Metabolic Rate exercise increases lean body mass muscle mass burns more calories than fat mass metabolic rate gastric motility how fast food goes through gut fast fewer calories absorbed health and wellbeing ACSM American College of Sports Medicine weight loss recommendations BMI 25 lose weight reduce intake by 500 1000 calories day decrease fat intake 30 fats day exercise 150 min week minimum add resistance exercise Pharmacotherapy Orlistat lipase inhibitor drug that prevents fat absorption can work but has side effects Qnexa recently approved by FDA Hazards of Weight Cycling yo yo dieting american weddings rapid weight loss to fit a dress Effects Body slows down metabolism increases abdominal fat more hazardous to health than other fat subsequent weight loss is more difficult weight vs body fat body fat goals female 20 22 male 15 17 Accessed by body fat composition test competitive wrestling issues with making weight class techniques rubber suits sweating spitting to lose water weight makes you weaker dehydration can be deadly solution measure body fat Iowa to compete need minimum of 5 body fat Spot reduction exercising one area to lose fat there Does not work Weight control is more difficult with increased age Chemical control of obesity leptin satiety hormone turns off appetite Nope Ghrelin increases appetite inhibits leptin doesn t work
View Full Document
Unlocking...