Exercise and weight loss
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This document discusses obesity, exercise, and weight loss. It defines obesity as excess body fat that negatively impacts health. Body mass index (BMI) is used to measure obesity, with grades I-III indicating increasing levels. Obesity increases risks for many health conditions. Exercise options discussed include walking, running, sports, yoga and weight training. Principles of running include adaptation, consistency, overload and recovery. Monitoring progress through weight, measurements, and pulse checks is recommended. Diet and high intensity exercise can aid in energy balance and further weight loss. Special considerations for women at different life stages are also outlined.
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- 1. Dr.Rajesh L.Shinde (MBBS, DGO) Consulting Obstetrician & Gynaecologist, Urmila Maternity Home,Satara
- 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
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