Questions Answered About Pregnancy Nutrition

 

 

A key part of having a healthy pregnancy is what goes into your body or nutrition. Nutrition plays a complementary role throughout the trimesters and will help give you the energy to exercise safely. Jennifer Lynn-Pullman, Registered Dietitian Nutritionist, of Nourished Simply shares the basics for pregnancy nutrition. We’d love to hear your questions!

 

Pregnancy Nutrition

 

Pregnancy is a time during a woman’s life when what she eats has a profound effect on her body and especially her unborn child.  A growing fetus gets all of its nutrients from the mother, so mom needs have adequate nutrients to share.  Of course it is best to make sure that your nutrition status is the best that it can be before you even become pregnant, but let’s face it not all pregnancies are planned.  Feeding your body the best sources of nutrients as soon as you know you are pregnant will help you have a healthy baby.

 

One of the misconceptions is that pregnancy requires a lot of additional calories.  You often hear people say “I am eating for two”.  This is far from true.  Extra calories are needed to support the growth of the baby and a woman’s’ growth, however this growth does not require a significant increase in calorie intake.  The first trimester is not a time of significant growth, so no additional calories are needed.  The second and third trimesters are a time of growth and an additional 300 calories per day is needed to support this growth.  Three hundred calories is basically an extra snack.

 

Weight Gain During Pregnancy

 

Exact weight gain varies and is dependent on a number of factors: a woman’s weight when she becomes pregnant, frame size, fluid retention as the pregnancy goes on to name a few. Here’s a breakdown of an average pregnancy for a medium build woman.

 

  • Fetus: 7.5-8.5 lbs.
  • Stores of fat and protein: 7.5 lbs.
  • Blood: 4.0 lbs
  • Tissue fluids: 2.7 lbs
  • Uterus: 2.0 lbs
  • Amniotic fluid: 1.8 lbs
  • Placenta and umbilical cord: 1.5 lbs
  • Breasts: 1.0 lbs
  • Total: 28-29 lbs

 
These are the numbers for an average pregnancy, NOT all pregnancies.  Your doctor is still the best resource to ask your weight related questions.
 

Other Important Nutrients

 

Many nutrient intake recommendations go up slightly during pregnancy.  Below are the most significant and the most important nutrients to be mindful of.

 

Protein: additional protein is needed to support the growth of the body.  Official recommendations are an additional 25 grams of protein per day above the RDA of 0.8g/kg of body weight.

 

For example, to find how many kilograms (kg) a person weighs:

 

Weight (kg) = Weight (lb) / 2.2

A 140 lb pregnant woman would weigh 63.6 kg.

Do some simple math:

63.6 kg * 0.8 g/kg = 50.9 g

50.9 g + 25 g (extra protein needed) = ~75 g/day protein

This is the recommended daily allowance or minimum to maintain health.

 
Calcium: 1000 mg/day
 
Folate: 600 mcg/day
 
Vitamin A: 770 mcg RE/day
 
Iron: 27 mg
 
These are guidelines to follow for a healthy pregnancy.  As always consult your physician or health provider before any changes in your diet or beginning any supplementation.  Also, proper nutrition is complemented by prenatal appropriate exercise.
 
If you have any questions please feel free to contact Jennifer of Nourished Simply!
 
10393173_813596701983996_6436747461024334886_n
 
References
 
Mahan, L.K and Escott-Stump, S. (2008). Nutrition During Pregnancy and Lactation. Krause’s Food & Nutrition Therapy, 12 Edition, 164-170
 

Posted in Nutrition, pregnancy | Tagged , , , , , , , , , , , , , | Leave a comment

Pregnancy and Climate: Beating the Elements While Working Out

 

 

As discussed in our last post, safely exercising while pregnant is beneficial for both mother and baby. That safety includes the climate in which we exercise. Environmental factors play a big role in keeping mom and baby safe and feeling good.  Here are three tips for future moms to exercise safely in hot and cold weather.

 

Hot and Cold Environments

 

In extreme high or low temperatures, skip the outdoor workout.  Trying to keep warm in the winter or in the already too hot summer will make regulating your core temperature a challenge. When you exercise, your body temperature can increase up to 20 degrees above the temperature outside. When you get too hot you can raise the temperature of the baby which can cause risks to their development.

 

Tip#1: Timing

 

In the summer, if you plan to do anything outside get out there early in the morning when temperatures are coolest. If you can’t work out in the morning plan to stay indoors in a cool environment.

 

If you exercise outside in the winter, try to do so before it gets too dark and avoid exercise that can lead to serious falls like snowboarding and sledding.  Your center of gravity has changed making it easier to stumble and fall and much harder to navigate snow and ice.  If you want to learn to ski, wait until next winter!

 

Whether you are pregnant in the winter or summer, you will want to follow the same general guidelines for working out safely.

 

Tip#2: Hydration

 

Stay hydrated. When it’s cold out you may not sweat as much as you would in the summer. It’s easy to forget that you need to drink plenty of water. Since you should be taking plenty of rest during your workout, drinking water during these rest periods is a good way to get your water intake. Make sure to hydrate before and after the workout as well.

 

Tip#3: Clothing

 

Wear breathable fabrics. Keep your core body temperature regulated by picking clothes that will dry quickly and wick away moisture. In the winter you might try dressing in layers. In the summer you can pay more attention to wearing lighter colors.

 

As always, listen to your body. Following these tips can help you during the harsh weather conditions. If you would like to have a fitness professional help you figure out a plan to stay safe and cool while working out during your pregnancy, get in touch with us!

 

Pregnant CTA2

 

References:

  1. “Exercise During Pregnancy.” Accessed on 9, March 2015. American College of Sports Medicine. http://www.acsm.org/docs/current-comments/exerciseduringpregnancy.pdf
  2. “Staying Active During Pregnancy- Winter Edition.”. Accessed 9, March 2015. March of Dimes. http://newsmomsneed.marchofdimes.org/?tag=pregnancy-during-the-winter
  3. “Pregnant This Summer? Beat the Heat.” Accessed on 9, March 2015. Webmd. http://www.webmd.com/baby/features/summer-pregnancy

 

Posted in Exercise, Personal Training | Tagged , , , , , , , , , , , , , , , | Leave a comment

Balancing Your Pregnancy: Keeping Your Workouts Safe

 

Balancing your Pregnancy: Keeping your workouts safe while your body is changing

 

 

While exercising during pregnancy is recommended, it is important to make sure you are staying safe while doing so. Bear in mind all of the changes your body will be going through as you exercise. The same things you were doing before may become increasingly challenging or harmful due to these changes.  You will want to stick with a program you have been following pre-pregnancy or start a program that encourages a light to moderate intensity.

 

Concern #1: Balance

 

Balance may be affected by changes in posture, making pregnant women lose balance and increase their risk of falling. As weight is gained and gets redistributed, their whole center of gravity shifts.  And since the body may have no prior experience of its evolving center point, it is less coordinated at righting itself as necessary.

 

Concern #2: Joint Laxity

 

Another change during pregnancy is the laxity of ligaments caused by increased of levels of estrogen and relaxin. The loosening of the joints could make pregnant women be predisposed to sprains and strains specifically in the ankles, knees and wrists.

 

What can you do about it? 

 

The following tips can help keep you safe while you workout:

 

  • Incorporate balance exercises into your routine. One example is a balancing table. In the crawl position on hands and knees, extend one leg out while both hands remain on the mat. Switch sides. If you are feeling strong, attempt to extend one leg out as well as the opposite arm. Hold for 3 seconds and switch. Repeat 20 times total.

 

  • Try working out on a flat surface, like walking around a track or on a treadmill. If you were running before pregnancy, you can continue with your doctor’s go ahead. Just remember that running can be hard on the knees even when not pregnant and flat pavement might be a little more forgiving on the joints.

 

  • Wear shoes that give plenty of support, especially around the ankles.

 

  • If you exercise outside, try to do so before it gets too dark. Because your center of gravity has changed, it is easier to stumble and fall and much harder to navigate the elements such as snow and ice. If you do fall, try to fall on your side or on your hands and knees.

 

  • Activities that can increase risk of falling should be avoided such as horseback riding and mountain climbing.

 

Having a trained instructor to make sure you are performing an exercise correctly can help reduce your chance of injury.  If you would like to have a fitness professional help you during your pregnancy, get in touch with us!

 

Ask the Experts CTA

 

References:

 

  1. “Exercise During Pregnancy”. Accessed on 5 March 2015. The American Congress of Obstetricians and Gynecologists. http://www.acog.org/Patients/FAQs/Exercise-During-Pregnancy
  2. “Balance During Pregnancy”. Accessed on 11 March 2015. Be-Fit Mom. http://www.befitmom.com/balance.html

 

Posted in Exercise, Personal Training | Tagged , , , , , , , , , , , , , | Leave a comment

Working out while pregnant: A guide through the trimesters

 

With the unveiling of the new B3 Personal Training Pre and Postnatal Fitness program we’ll be focusing the next 5 blog posts on pregnancy topics.  Each week a new topic will be covered.  We welcome your questions and comments, enjoy!

 

Working out while pregnant: A guide through the trimesters

 

 

Exercise and pregnancy are a great combination. Not only do you reap the benefits but your baby does too! With your doctor’s go ahead, you can follow a great exercise routine that can increase your energy, reduce the aches and pains that accompany pregnancy and be more physically and mentally prepared for the big finish- the labor and delivery!

 

According to ACOG, The American Congress of Obstetricians and Gynecologists, becoming active and exercising at least 30 minutes on most, if not all days of the week can benefit your health during pregnancy. At least two days per week of resistance training can be included in this regimen. If you have never exercised before, you will want to start out slowly and add to your routine as appropriate. A great way to determine if you are working out hard enough to benefit from the exercise is by your perceived exertion.

 

The First Trimester

 

In the first trimester, you might be battling nausea and fatigue. Although you may not be feeling great, exercising may just help you feel better. If you worked out before getting pregnant, you can continue to do what you were doing before and modify based on how you are physically feeling at the time of your workout.  Your body will also go through a lot of hormonal changes.  Important to exercise is the production of the hormone relaxin, which is responsible for loosening your joints.  Be aware of this when lifting weights, walking on unsteady surfaces and while stretching post workout.

 

The first trimester is also a great time to build your foundation with posture and deep breathing techniques. While a full body workout is ideal, focusing on the core and pelvic floor will help your body get ready to carry your baby and prepare for delivery. Kegels are an excellent pelvic floor exercise to be added to your routine.

 

And as always remember it is important to stay hydrated and eat small meals (well trying to anyway!) throughout the day.

 

The Second Trimester

 

The second trimester tends to be the favorite of the three. Energy returns, morning sickness leaves and this is a great time to be exercising. As long as you are feeling well, all exercises you were doing pre-pregnancy and in the first trimester can still be done.  You may want to change your intensity or the amount of weight you use. There are three very important tips to remember during this trimester.

 

  • Core exercises are still extremely important but no exercise should be done on your back.
  • It is important not to get overheated or hold your breath while you perform your exercises.
  • As your baby becomes bigger, you may start to feel like you are pitching forward just a little. Those postural exercises you started in the first trimester are really coming in handy now!

 

The Third Trimester

 

Things might start to slow down in the third trimester.  Here are three changes you may begin to feel:

 

  • You may feel a decrease in energy.
  • You may become very aware of the extra weight you are carrying around and may experience lower back pain hurt and feel a rounding in your shoulders.
  • Breathing will become increasingly difficult. That baby is taking up a lot of space and you just don’t have the lung capacity for deep breaths.
  • Swelling of the hands and feet might be common.

 

Although you may be feeling uncomfortable for different reasons than the first trimester, exercising is still a great way to help you feel better. You still may be able to do all the exercises you were doing throughout your pregnancy, just decrease the intensity. Focus on those core, breathing and posture exercises. Take frequent rest breaks that include water.

 

Keeping to your exercise routine throughout these 9 months will not only get you ready for baby’ s entrance, but will also help you get back to your pre-pregnancy health faster.

 

You are extremely busy with a very important job to do, why not ask for some help from the professionals? If you would like help making a pregnancy workout plan, get in touch with us.

 
 Pregnant CTA2
 

References:

 

  1. “Exercise During Pregnancy”. Accessed on 5 March 2015. The American Congress of Obstetricians and Gynecologists. http://www.acog.org/Patients/FAQs/Exercise-During-Pregnancy
  2. “Resistance Training During Pregnancy”. Accessed on March 5 2015. American College of Sports Medicine. http://certification.acsm.org/files/file/CNews22%201%20FINALweb.pdf

 

Posted in Health, Personal Training | Tagged , , , , , , , , , | Leave a comment

Rest and Recovery Between Workouts: The Missing Piece to your Program

 

 

Recovery after a workout is an extremely important and often overlooked part of a complete exercise program. The workout session is when the physical work happens, but it is the rest and recovery period after the workout that determines how the body will adapt to the work. Training too hard and too often without the proper recovery can actually give your body the reverse effect of your goal such as weight gain, immune deficiencies and sleeplessness. Let’s examine the science, several important factors and guidelines for optimal recovery.

 

The Science

Performing any kind of exercise requires energy. The body maintains a continuous supply of energy by converting chemical energy from carbohydrates, fats and proteins. There are three energy systems which are responsible for the production energy (adenosine triphosphate or ATP, the ultimate source of energy for muscle contraction).

     

  • Phosphagen or short term energy system
  • Glycolytic or anaerobic energy system
  • Mitochondrial respiration, aerobic, or long term energy system

 

Depending on the intensity and duration of the exercise will depend on which combination of these systems are used. Optimal recovery entails restoring the capacity for each energy system to function once again at maximal levels.

 

How does your body recover?

 

In order for the body to recover, it must normalize and restore its physiological functions. Once a workout is over your body’s metabolism can continue to burn more calories. This physiological effect is called excess post- exercise oxygen consumption (EPOC). EPOC is the amount of oxygen required to restore your body to its normal, resting level of metabolic function called homeostasis.  A few things happen at the end of your workout for rest and recovery to begin.

 

  1. Immediately following the end of the workout, the body returns to a normal breathing and heart rate.
  2. Circulatory hormones come back to normal and core body temperature decreases.
  3. Energy stores need to be replenished.

 

What factors influences recovery?

 

The goal of the program has a large influence with how you should handle recovery.  The opportunity for muscle growth starts the moment you finish your workout and that growth can’t happen without the proper recovery protocol. A few key factors are:

 

  1. Stress of the workout – based on the workload of your program (sets x reps x weight)
  2. Overall muscle recruitment – based on the desired adaptation (strength, power, hypertropy (muscle building) or endurance)
  3. Potential for muscle damage and soreness – potential is a result of the previous two factors as well as exercise selection

 

What do these factors means actually?  Well for example, during resistance training, small microscopic tears occur in the muscle tissue (totally normal). During recovery, your muscles are repairing and increasing the size of these fibers allowing to build muscle over the course of time. The micro-tears are the cause of soreness post workout and the larger the tear, the longer you may feel sore . Your focus shouldn’t be on how fast the recovery is but instead how productive it is. The goal is to push yourself so that you feel challenged during each workout. You may try to do a little more each time, work a little bit longer or increase the heaviness in weights. However you don’t want to do too much that you are damaging the muscle rather than building it.

 

What can you do to positively effect your recovery?

  1. Dynamic Warmup - Also called movement prep, these exercises will help with strength, mobility, stability and balance.
  2. Cool down and Stretch – After your workout, it is important to . This allows the body to bring it back to its normal state.
  3. Foam rolling –  Can help increase circulation to the muscles and work through any small knots in the tissue.
  4. Post –workout Nutrition – After exercise the body needs to replenish energy with carbohydrates and repair tissue with protein. Having a post-workout snack or drink with both carbohydrates and protein can help meet both needs. The carbohydrates will refuel energy needs as well as increase insulin levels, which helps to promote the post-exercise utilization of protein for muscle repair.
  5. Hydrate – Guidelines include drinking 17-20 ounces of water two to three hours before the start of exercise, drinking 8 ounces of water 20 to 30 minutes prior to exercise or during warm-up and drinking 7-10 ounces of fluid every 10 to 20 minutes during exercise. Additionally it is important to drink 8 ounces of fluid 30 minutes after exercising.
  6. Rest – Rest days give your muscles a break. Doing some light cardio such as a bike ride or a walk in the park on these rest days is known as active recovery. This can promote blood flow and improved circulation to the muscles.
  7. Sleep – It’s a necessary down time for your body to repair itself. During sleep, the body produces the hormones responsible for stimulating muscle protein synthesis, which is critical for repairing muscle tissue. Try to get at least 7 hours of rest per night.
  8. Periodize your exercise plan – This long term exercise program offers the variety needed to ensure that the body is continuously challenged permitting both progress and adequate recovery.

 

Understanding and following the appropriate recovery post workout will get you back to it feeling stronger, rested and ready to be challenged. If you need help with a rest and recovery plan, contact us.

 
Ask the Experts CTA
 

References:

 

1. “Know your Recovery Strategies”. Accessed 17, March 2015. The American Counsel on Exercise. https://www.acefitness.org/acefit/healthy-living-article/60/3628/know-your-recovery-strategies/

2. “Training Recovery” The Most important Component to your Clients’ Exercise Program. Accessed 17, March 2015. The American Counsel on Exercise. http://www.acefitness.org/certifiednewsarticle/2757/training-recovery-the-most-important-component-of/

3. “ Recovery in Training: The Essential Ingredient”. Accessed 17, March 2015. The University of New Mexico. https://www.unm.edu/~lkravitz/Article%20folder/recoveryUNM.html

4. “ Healthy Hydration”. Accessed 18, March 2015. The American Counsel on Exercise. https://www.unm.edu/~lkravitz/Article%20folder/recoveryUNM.html

5. “Resistance Training and EPOC”. Accessed 18, March 2015. The University of New Mexico. http://www.unm.edu/~lkravitz/Article%20folder/epoc.html

 

Posted in Exercise, Personal Training | Tagged , , , , , , , , , , , , , , , , | Leave a comment

Brand New Personal Trainer, Brand New Offerings

 

Body By Brent has added another new face to our Certified Personal Training team. Jaclyn Dight will be working out of our personal training studio, B3 Personal Training, located in Doylestown, Central Bucks County.

 

Jaclyn Dight, BS, CPT

IMG_1889Certified Personal Trainer

 

Jaclyn will have the primary responsibility of providing individualized exercise programs for the pregnant and postpartum client.  She has over six years of personal training experience, starting her training career at Equinox in New York City and then at the University of Pennsylvania in Philadelphia.

 

Jaclyn received her Bachelor of Science in Dietetics from the University of Rhode Island and is certified through the National Personal Training Institute, logging over 500 hours of comprehensive classroom training and hands on gym instruction. Additionally, she has over 100 hours of continuing education through the Equinox Fitness Training Institute and a specialty certification in Training the Pregnant and Postpartum Client.

 

The specialty certification in Training Pregnant and Postpartum Client was under the direction of Annette Lange, a renowned fitness leader on training for pregnancy and postpartum clients.

 
Feel free to stop in and say hello!
 

Pregnant CTA1

 

Posted in Personal Training | Tagged , , , , , , , , , , , , , | Leave a comment

Happy Registered Dietitian Nutritionist Day!

 

Today, Wednesday, March 11th is “Registered Dietitian Nutritionist Day”.  The purpose of this day is to recognize the professional expertise and accomplishments of Registered Dietitian Nutritionists (RDN).

 

Print

 

RDNs are licensed, with degrees and have extensive clinical experience that enables them to help a wide variety of people.  When you truly have questions about what to eat, how to lose weight or have been recently diagnosed, let true professionals help you.

 

Body By Brent works closely with Jennifer Lynn-Pullman, of Nourished Simply, a local Registered Dietitian located in the Doylestown area.

 

10393173_813596701983996_6436747461024334886_n

 

Jennifer specializes in the following:

 

  • Weight Loss
  • Bariatric (Weight Loss Surgery) Nutrition Pre and Post Surgery
  • Type II Diabetes
  • Cardiovascular Disease (Hypertension, High Cholesterol etc)
  • Gastrointestinal issues (reflux, IBS, Diverticulitis)
  • Cancer Recovery
  • Sports Nutrition
  • Prenatal Nutrition
  • Nutrition During Pregnancy
  • Nutrition for Lactation

 

Help us wish Jennifer, Nourished Simply and all RDNs a Happy Registered Dietitian Day!

Posted in Nutrition, Raves | Tagged , , , , , , , , , , , , , , | Leave a comment

What Every Woman Should Know About Heart Disease

 

digital-womenheartdisease

Heart disease is the number one killer of women and is more deadly than all forms of cancer. Many women are either unaware of their symptoms or they are thought to be something else. For instance, pain in your back or jaw may not just be work related stress. By not recognizing the symptoms or understanding the risk, heart disease is much more common than it needs to be. 90% of women have 1 or more risk factors for developing heart disease. Here’s what you need to know about the causes of heart disease and how you can prevent it.

 

Heart disease affects the blood vessels and the cardiovascular system. Atherosclerosis, the condition that develops when plaque builds up in the arteries, narrows the arteries making it harder for blood to flow through. This can lead to serious problems including a heart attack or stroke.

 

High blood pressure, high LDL cholesterol and smoking are 3 risk factors for heart disease and about half of all Americans have one of these risk factors. Several other conditions and lifestyle choices can also put people at a higher risk including diabetes, being overweight, having a poor diet and a sedentary lifestyle.

 

To reduce your risk of heart disease, it is important to get checked by your healthcare provider. Know your blood pressure, talk to your doctor about your cholesterol and find out if you should be tested for diabetes.

 

Make healthy food choices. Eating low saturated fat, low cholesterol foods can help manage your blood cholesterol levels.

 

Stay active. Spend at least 150 minutes per week doing moderate intensity level aerobic exercise-maybe walking or swimming- and more than 2 days per week of strength training.

 

Lower your stress level. Find healthy ways to cope with stress such as taking some time to relax. Get adequate sleep. Work out!

 

Studies have shown that making these healthy lifestyle changes have resulted in 330 fewer women dying from heart disease per day.

 

If you would like to have a health and fitness professional help you figure out your risks and develop a plan to decrease them get in touch with us!

 

Reduce Your Risk of Heart Disease Now!

 
References:
1. “About Heart Disease In Women.” Accessed on 25 February 2015. American Heart Association https://www.goredforwomen.org/home/about-heart-disease-in-women/
2. “Women and Heart Disease Fact Sheet.” Accessed on 25 February 2015. Centers for Disease Control and Prevention: Division for Heart Disease and Stroke http://www.cdc.gov/dhdsp/data_statistics/fact_sheets/fs_women_heart.htm
3. “What is Atherosclerosis? “ Accessed on 25 February 2015. National Heart Lung and Blood Institute http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis
4. Image courtesy of tigger11th at FreeDigitalPhotos.net

 

Posted in Exercise | Tagged , , , , , , , , , | Leave a comment

10 Risk Factors for Heart Disease

 

ID-10013928

 

Have you ever had a heart attack?  Do you know anyone that has?  Chances are that you do. 2,200 Americans die from heart disease every day.  That is absurd and disturbing! February is American Heart Health Month, aimed to raise awareness for the nation’s #1 cause of death.

 

There are ten heart disease risk factors.  Knowing your risk for heart disease will help you modify your lifestyle and take control of your health.  When we’re done you’ll know what the risk factors are and what you can do take control.  Ready?

 

Heart Disease Risk Factors

 
The majority of heart disease risk factors can be controlled, treated or modified.  However, there are three that you cannot control.  Here they are:

     

  1. Family History – A family history of heart disease would be described as first degree relatives, male (<55 years old) or female (<65 years old) who have had a heart attack or stroke.
  2.  

  3. Age – Many people wish that they could make themselves younger.  Some people even celebrate their 29th birthday forever!  Unfortunately, the reality of the situation is that as the body ages so does the heart, even in the absence of heart disease.  The heart must do more work which becomes more complicated in the presence of heart disease.
  4.  

  5. Gender – A man’s risk of developing heart disease is greater than pre-menopausal women.  Once women go through menopause the risk is equal. Women are not immune to heart disease.  1 out of every 3 women will have a heart related event.
  6.  

Here are the seven risk factors that you can change:

     

  1. High Cholesterol – The technical term is Dyslipidemia. It’s classified as LDL (aka bad) cholesterol greater then 130 and/or HDL (aka good) cholesterol below 40.  For those that need a review on cholesterol!
  2.  

  3. High Blood Pressure – Also known as Hypertension. It’s classified as greater then 140/99 mm/Hg and must be confirmed on two separate occasions.
  4.  

  5. Diabetes – The technical term is Impaired Fasting Glucose. It’s classified as higher then 100 mg/dl on two separate occasions.
  6.  

  7. Physical Activity – Are you sedentary? Are you active in your occupation, in your free time and with structured exercise? If you’re not even close to meeting the minimum recommended guidelines for exercise, put a check mark next to this one too.
  8.  

  9. Obesity/Overweight - This can be classified with a few different methods.  There’s Body Mass Index (BMI; greater then 30 kg/m), waist girth/circumference (40+ inches for men and 35+ inches for women) or waist to hip ratio (greater then 0.95 for men and 0.86 for women).  With the short comings of BMI, the more accurate methods would be circumference measurements or waist to hip ratio.
  10.  

  11. Cigarette Smoking – If you currently smoke or have quit within the last 6 months then you would qualify.  Smoking doesn’t do anything good for your arteries.  It’s estimated that 10% of all heart disease deaths are caused by smoking.  Quitting smoking for 15 years returns your risk of heart disease to that of a non smoker.
  12.  

  13. Unhealthy Diet – Diets high in salt, saturated fats, trans fats, processed foods and sugars and low in fruits and veggies have a negative impact to overall heart health. Sound familiar?  Like the average American’s diet.
  14.  

What’s the next step?
 

Now that you’ve had all of the risk factors laid out in front of you, you should make sure you know all of YOUR information.  If you are unaware of your numbers then you need to call the doctor’s office or make an appointment to find out.

 

High cholesterol, high blood pressure, obesity, physical activity/sedentary lifestyle and impaired fasting glucose may all be impacted positively by changes in your physical activity.

 

If you would like to have a health and fitness professional help you figure out your risks and develop a plan to decrease them then click here.

 

CVD Risk Assess CTA

 
References:

  1. Whaley, M.H. et al. “ACSM’s Guidelines For Exercise Testing and Prescription.” 7th Ed. Philadelphia: Lippincott Williams & Wilkins, pp. 19-28.
  2. “Cardiovascular Disease Risk Factors.” Accessed on 6, February 2015.  http://www.world-heart-federation.org/press/fact-sheets/cardiovascular-disease-risk-factors/
  3. “About Heart Disease in Women.” Accessed on 6, February 2015. https://www.goredforwomen.org/home/about-heart-disease-in-women/
  4. Image courtesy of jscreationzs at Freedigitalphotos.net

 

Posted in Exercise | Tagged , , , , , , , , , , , , , , , , | Leave a comment

Clear and Unbiased Facts about Weight Loss

 

ID-100281576

 

Healthy Weight Awareness Week 2015 is coming to an end.  Reaching and maintaining a healthy weight is a very urgent public health issue.  More then 66% of adults in the United States are classified as overweight or obese.  Body Mass Index (BMI) is commonly used to classify people as overweight or obese.  I understand that the classifications for overweight (25.0-29.9 BMI) and obese (30.0+ BMI) have their limitations but 66% is very high!

 

I’m not here to tell you that you need to look like you could walk in front of a camera and be the next model for a magazine.  However, being overweight or obese comes with an increased risk of just about every disease and co-morbidity there is.  I’ve presented an alternative idea of what a healthy weight is and according to the American College of Sports Medicine (ACSM) healthy improvements in chronic disease risk factors (heart disease, diabetes, high blood pressure, high cholesterol, etc.) with as little as 2-3% reduction in excess body weight.

 

How do you reduce your body weight by 2-3%?

The recommendations are as follows:

     

  • 150-250 minutes/week of moderate-intensity physical activity provides only modest weight loss.
  • Greater amounts (ie. >250 minutes) provide clinically significant weight loss.

 

Moderate-intensity physical activity means what?

 

The simplest way to to check if your at moderate-intensity is to do the “Talk Test”.  While exercising you should be able to talk with mild difficulty.  That means you can complete a full sentence but should not be able to string along more then one sentence at a time.

 

If your a percentages person, that means 50-75% of your max.  The easiest way to gauge intensity using percentages is to use Age Predicted Max Heart Rate (APMHR).

 

220 - (your age) * Percent intensity

 

Anything else?

 

Energy/diet/nutrition reductions combined with physical activity & exercise will increase weight loss as compared to diet alone.

 

For weight maintenance after weight loss and to prevent weight gain 150-250 minutes/week of moderate-intensity physical activity is associated with prevention of weight gain.

 

If you want to reduce your risk of chronic disease risk factors, lose 2-3% of your body weight and feel great doing it then sign up for your free phone consultation!

 

Weight Loss 1

 

References

1) “Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults.” Medicine & Science in Sports & Exercise.  Vol. 41, No. 2, pages 459-471.

Image courtesy of Stuart Miles at FreeDigitalPhotos.net

 

Posted in Exercise | Tagged , , , , , , , , , , , , , , , | Leave a comment