get yourself into some type of workout you like to fight obesity

1. Dr.Rajesh L.Shinde
(MBBS, DGO)
Consulting Obstetrician & Gynaecologist,
Urmila Maternity Home,Satara

2. EVEREST BASE CAMP

4. What is Obesity?
 Obesity is a medical condition in
which excess body fat has
accumulated to the extent that it
may have an adverse effect on
health.
 It is can be defined by the Body
Mass Index (BMI).

5. BODY MASS INDEX(BMI)
BMI = Wt. in kg.
(Ht. in meters)2

6. Grades of Obesity
Grade Grade of Obesity BMI
I Overweight 25-29.9
II Obese 30-39.9
III Morbidly Obese >or= 40

7. Obesity increases risk of following
health condition
Metabolic syndrome Infertility ( women) & erectile
dysfunction ( men)
Type 2 Diabetes M Gall bladder disease
Hypertension Obstruction sleep apnea
Coronary Heart disease Gastro oesophageal reflux
disease(GERD)
Osteoporosis Cancers(breast , endometrial
& colon)
Stroke Asthma
Depression Non alcoholic fatty liver

8. Exercise – What ,Where and When ?
 Walking/Jogging& Running
 Sports e.g. badminton , volleyball ,
kho-kho
 Endurance sports e.g. cycling
,swimming
 Aerobics & dancing
 Yoga
 Gym. i.e. Weight or circuit training

10. Points of comparison…
 Weight bearing exercises
 Part of body exercised
 Cardio vascular benefits
 Cost
 Time and travelling
 Social sports
 Variety
 Safety aspect
 Motivation

31. Walking For Weight Loss
Speed (min . per km.) Calories per km
12:30 46
9:20 56
7:30 72

32. PRINCIPLES 0F RUNNING
 Adaption
 Consistency
 Overload
 Recovery
 Progression

34. Getting started
Essential Elements
 Medical check up
 Shoes
 Shorts & T shirts
 Change of Lifestyle

37. Monitor the Progress
 Weight Checkups
 Loss of Inches
 Resting Pulse Rate (R.P.)

40. First Run Session
 5 min. walk – cover 600 mt.(warm up )
 3 min. run - cover 100 mt.
 3 min. walk
 Repeat run /walk 3 or 4 times
 Finish with 5 min walk (cool down )
 The session lasts 20-25 mins- covering
a distance of2.5 kms.

41. The Morning After
 After effect
 Approach

42. Progressing through Schedules
 Change Of Venue
 Change in time & distance
3 ways - intensity
- distance
- pace

46. Pulse Monitoring
Waking pulse(Resting pulse – R.P.)
 …. Recovered
 …. 3- 5 mins – GO EASY
…. 6- 10 mins – STOP
 …. Fitter

47. Pulse training levels
a) Maximum pulse (MP) = 210 – (your
age)
b) Pulse Range(Range) = MP – (your
resting pulse, RP) =
c) 50% effort = (Range) x 0.5 + (RP) =
d) 60% effort = (Range) x 0.6 + (RP) =
e) 70% effort = (Range) x 0.7 + (RP) =

49. Energy in = Energy out

50. Diet calories split chart
1st Q – CARBS
2nd Q – PROTEINS
3rd Q - FATS
Sales,
1st
Qtr,
60,
60%Sales,
2nd
Qtr,
20,
20%
Sales,
3rd
Qtr,
20,
20%

54. High Intensity Exercise
 Long fat burning zone more
 After burn
 Fitness weight
loss

55. LADIES
 MENSES
 PREGNANCY
 MENOPAUSE – osteoporosis
 PUBERTY - PCOD