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Provided Courtesy of Nutrition411.com. Exercise: How Much Is Needed to Keep the Weight Off?. Contributed by Jessica Kendrick, MS, RD/LD Updated by Nutrition411.com staff. Review Date 1/14 G-1263. Weight Loss vs Weight Maintenance. - PowerPoint PPT Presentation
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Exercise: How Much Exercise: How Much Is Needed to Keep Is Needed to Keep
the Weight Off?the Weight Off?
Provided Courtesy of Nutrition411.com
Review Date 1/14G-1263
Contributed by Jessica Kendrick, MS, RD/LDUpdated by Nutrition411.com staff
Weight Loss vs Weight Maintenance
• Exercise is not required to achieve weight loss—only a calorie deficit is needed
• Exercise is essential for weight maintenance
• CDC/ACSM: “All adults should do at least 30 minutes of moderate-intensity physical activity on most, preferably all, days of the week”
• IOM: “One hour per day of moderate-intensity physical activity to help maintain weight in the normal BMI range, and for full health benefits”
BMI=body mass index, CDC/ACSM=Centers for Disease Control and Prevention/American College of Sports Medicine; IOM=Institute of Medicine of the National Academies of Science
Confusing Recommendations
• 3-6 metabolic equivalents (METs) of physical activity, such as:– 3.0: Canoeing, rowing, light effort– 3.0: Walking, 2.5 miles/hour, firm
surface– 4.0: Swimming, treading water,
moderate effort– 4.5: Basketball, shooting baskets– 5.0: Kayaking– 6.0: Downhill skiing, moderate
effort
What Is Moderate Intensity Exercise?
• At moderate intensities, free fatty acids are mobilized from the periphery to provide the majority of fuel used and to help with maintaining fat balance
• “Fat burning” is not restricted to low-intensity activities
Confusing Recommendations
• Fat and calories also are used during high-intensity exercise (≈65% to 85% VO2 max)
• Training programs using intermittent high-intensity exercise are most beneficial
VO2=oxygen consumption
Confusing Recommendations (cont’d)
• Formed in 1993 to gain insights into what made “successful losers”
• Successful losers defined as having lost a minimum of 30 pounds and having kept it off for at least 1 year
• Most participants reduced fat intake to 25% of calories and expended 400 calories/day through physical activity
National Weight Control Registry
• Engaging in high-level physical activity
• Eating a diet low in calories and fat• Eating breakfast• Self-monitoring weight on a regular
basis• Maintaining a consistent eating
pattern• Catching slips before they result in
larger weight gains
Key Strategies of Successful Losers
• Position Stand from the ACSM: An initial goal of 150 minutes/week of moderate physical activity, progressing to 200-300 minutes/week
• This position is consistent with the observations from the study of successful losers and original recommendations from the CDC/ACSM and IOM
New Recommendations
• At least 150 minutes/week of vigorous-intensity aerobic activity to reduce risk of chronic disease
• 60-90 minutes/day of moderate-intensity physical activity to sustain weight loss
2010 Dietary Guidelines
• Some individuals will need more than the equivalent of 300 minutes/week of moderate-intensity activity to maintain weight loss
2010 Dietary Guidelines (cont’d)
• It is difficult to provide a single exercise prescription to address all issues related to weight loss and weight maintenance
• Moving up a level has the greatest benefits
Dose-Response Curve
• Translating science into practice is not easy
• Recommendation are confusing for the majority of adults
• The bottom line: Any amount of exercise is beneficial, but clearly more is better
• JUST DO IT!
The Bottom Line
Hill JO, Wyatt H, Phelan S, Wing R. The National Weight Control Registry: is it useful in helping deal with our obesity epidemic? J Nutr Educ Behav. 2005;37(4):206-210.
Institute of Medicine of the National Academies of Science. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). Washington, DC: National Academy Press; 2002.
Jakicic JM, Clark K, Coleman E, et al. American College of Sports Medicine position stand: appropriate intervention strategies for weight loss and prevention of weight regain in adults. Med Sci Sports Exerc. 2001;33(12):2145-2156.
References
Pate RR, Pratt M, Blair SN, et al. Physical activity and public health: a recommendation from the Centers for Disease Control and Prevention and the American College of Sports Medicine. JAMA. 1995;273(5):402-407.
US Dept of Agriculture, US Dept of Health and Human Services. Dietary Guidelines for Americans 2010. Washington, DC: US Printing Office; 2010.
US Dept of Health and Human Services. Physical Activity and Health: A Report of the Surgeon General. Atlanta, GA: US Dept of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion; 1996.
References (cont’d)
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