“One can always distinguish between juveniles and adults in mammalian species, the juveniles are always looking for something to do and adults are always looking for somewhere to sit
down … “
Per-Olof Astrand, exercise physiologist
During super-sized meals, high-speed, and increasing sport spectatorship, we find ourselves far less active and heavier than our ancestors.
We also find ourselves focusing more on finances and frustrated about rising health insurance premiums, higher deductibles, higher co-pays and higher taxes. defined benefit us have become defined contribution. We demand answers and search the reasons.
desire for enlightenment, ironically, is probably as close to the next mirror or scale. lifestyles have created a chain reaction that is hitting us all hard in our hearts and pockets our book, with the catalyst being obesity: 1 out of 2 Americans will develop heart disease, 17%
heart disease costs directly associated with obesity and 99200000000 $ is spent annually on individuals with a Body Mass Index (BMI) greater than 28
Between 1985 and 1999, the Centers for Disease Control (CDC) measured changes obesity prevalence in the United States (Obesity recommend a BMI greater than 25.) In 1985, 28 countries reported no prevalence of obesity while 14 reported less than 10%. By 1999, 21 states reported obesity in more than 25% while another 21 states reported obesity levels between 15-20%. This increase has produced a tremendous health burden, killing an average of 300,000 people a year. Not only has obesity been linked to increased human fatality, obesity and lifestyle that is the genesis of it may be the impetus for most debilitating diseases.
sedentary lifestyle and poor eating habits are the first steps in this cycle of destruction. Obesity resulting from these two common practices in lifestyle, produces conditions that are commonly associated with many diseases. Heart disease, stroke and cancer top this disease list. According to the CDC, high blood pressure is 75% directly linked to obesity and insulin resistant diabetes is more than 50% due to obesity. High cholesterol is also highly associated with obesity.
Dr. Tom Kottke, cardiologist at the Mayo Clinic, says, “As we work to prevent heart disease, reducing also the risk of cancer, diabetes, chronic obstructive pulmonary disease, osteoporosis, osteoarthritis and diseases – the” lifestyle syndrome “. According to the CDC, this would result in billions of dollars saved annually. Simply move the US
means a low fitness level moderate fitness level would save almost $ 76000000000 a year.
Even though people today eat more calories on average than their grandparents, 80% of all obesity can be associated with low caloric expenditure – lack of exercise, both aerobic and strength conditioning. Forty percent of Americans admit they get no regular exercise and 60% believe they get adequate amounts. Unfortunately for both groups, only 10 – 15% actually get enough exercise to provide any health benefits, most coming from obesity prevention
Obesity prevention, for most, is nothing but to maintain proper check and balance calories. calories consumed and waste. Calorie expenditure is a result of three mechanisms: Basal or resting metabolism is the calories burned at rest. This accounts for 70% or more of total daily expenditure and is a reflection of lean mass – the more muscle the more calories burned. Thermal effect of food is calories spend for digestion. Some foods actually require more calories to digest than others and about 10% of daily expenses. Voluntary activity (aerobic exercise) is extremely variable and can account for 10-30% of daily expenses. Increase the basal metabolic rate with strength conditioning and voluntary (aerobic exercise), improved burning techniques that make up 90% of daily caloric expenditure can be easily realized.
Everyone, of all ages, trying to defend the 2,500 to 3,000 calories a week in exercise. This means that walking 40 minutes a day for 3 mph corresponds to 2 miles, a minimum of 7 days per week. This recommendation may seem higher than what has been suggested in the past. However, the proposals always been reanalyzed. Make a decrease in economic activity; recreation proposals practice has been increased. The benefits of aerobic exercise can be achieved in a gradual manner, meaning four 10- minute bouts can hold
The same health benefits as one 40-minute session as long as the intensity is met and the total calories burned equals. Less than 10 minutes does not seem to have the same benefits.
If a person suffers from health, have recommendations specific to your condition is very important. Check with your doctor or clinical exercise physiologist before.
Strength conditioning is a form of exercise that should be two to three times a week. As mentioned earlier, muscle mass is extremely important to improve metabolism at rest and preventing and eliminating excessive body fat. Strength conditioning can be as easy as lifting
homemade weights (soup cans or plastic bottles pop) to as sophisticated as Nautilus circuit trainer. To increase muscle activity, start with a weight that can be lifted 10 – 15 repetitions should be sufficient. To build more muscle, eventually increasing the intensity of weight that can be lifted 6-8 times would be suggested. For those who suffer from health conditions, sticking with a weight that can be lifted with a higher repetition method is recommended. Checking
physician or clinical exercise physiologist can also be right.
Getting involved in the exercise need not be difficult or expensive, but does require a commitment. The investment will definitely pay off by reducing the risk of developing obesity, preventing the “lifestyle syndrome” and controlling health care costs. All this should be
equal a healthier community and pocket book.
If you have any questions regarding diet and exercise, please contact the Minnesota Health Fitness and Sport.