Rev Up Your Metabolism - for peak weight loss, sports performance, and energy.

Transcription

1 Rev Up Your Metabolism - for peak weight loss, sports performance, and energy. Presented by Danielle Derr, RD with Alere and Katie Shaffer-Missey, Director of Fitness Services with Plus One Thursday, June 17,

2 Terms Metabolism The chemical processes occurring within a living cell or organism that are necessary for the maintenance of life. Resting or Basal Metabolic Rate Minimum number of calories to maintain vital functions Breathing Digestion Heart beat Dreams 60-70% of total caloric needs Total Energy Expenditure The total amount of calories needed for vital functions, activities of daily living and exercise 2

3 Determining Your Resting Metabolism Formulas Harris-Benedict equation BW = body weight in kilograms, HT = height in cm, Age in years Men: RMR = *BW *HT *Age Women: RMR = *BW *HT *Age Mifflin St. Jeor (more accurate) Male: RMR = 10*BW *HT 5*Age + 5 Female: RMR = 10*BW+ 6.25*HT 5*Age 161 Indirect Calorimetry Measures respiratory gasses Burning 1 calorie (Kilocalorie) requires milliliters of oxygen Oxygen uptake requires a precise measurement of the volume of expired air and of the concentration of oxygen in the expired air 3

4 Using Indirect Calorimetry to Measure RMR Available at the LifeConnections Fitness Center Inexpensive cost $30 (body composition and waist circumference included) Quick takes about 10 minutes Accurate has been validated Error rate is +/- 25 calories if all guidelines are followed Guidelines for most accurate result: No food at least 4 hours before (water is ok) No caffeine at least 4 hours before No exercise at least 4 hours before No smoking at least 1 hour before No supplements or medications containing Ephedra, Ma Huang, or Pseudoephedrine for at least 4 hours before Avoid testing during menstrual cycle 4

5 Determining Total Energy Expenditure Once RMR determined (by formula or indirect calorimetry), multiply by an Activity Factor = sedentary (little or no exercise) = lightly active (light exercise/sports 30 minutes 1-3 days/week, approx. 590 Cal/day) = moderately active (moderate exercise/sports 30 minutes 3-5 days/week, approx. 870 Cal/day) = very active (hard exercise/sports minutes 6-7 days a week, approx Cal/day) = extra active (very hard exercise/sports and physical job, approx Cal/day) To figure out calories for weight loss, subtract calories from TEE 5

6 Factors that Affect Resting Metabolic Rate Uncontrollable Factors Age Gender Height/Surface Area Difficult to Control Factors Outside Temperature Stress Fidgeting Hormones Controllable Factors Diet Exercise Body Composition Weight 6

7 Rev Up Your Metabolism with Diet Diet Very Low Calorie Diets» A significant reduction in calories (< 1200 calories for women, < 1500 calories for men) will reduce RMR» Acts as impending starvation, RMR decreases to conserve calories» The more severe the calorie restriction, the lower your RMR will go» To avoid this, use modest reductions in calorie ( calorie reduction) when trying to lose weight and reduce calories slowly Skipping Meals» The calories required to digest meals can increase calorie needs by up to 10%/day» Eat small frequent meals throughout the day to give your metabolism a boost Dieting Without Exercise and/or Fast Weight Loss» Reducing calorie intake without exercise or losing weight too fast will decrease muscle mass therefore decreasing metabolic rate» Lose no more than 1-2#/week and make sure exercise is included in your routine 7

8 Rev Up Your Metabolism With Exercise Fun Facts: Running or cycling (Cardio) burns calories/min vs. weight lifting which burns 8-10 calories Extra calories are burned once exercise is completed A metabolic spike of 25% occurs after weight lifting to repair muscle tissue, therefore weight training is recommended for increasing metabolism At rest, muscle burns calories/day, fat burns 2 calories Fat takes up more space than muscle does One pound of fat is about three times the size of a pound of muscle tissue 8

9 Effects of Exercise on Metabolism Mild to moderate exercise increases Lipolysis (breakdown of fat) Blood flow to muscles and fat Exercise increases the number and density of mitochondria (power house of the cell that burns fat) Builds muscle mass - micro-tears in muscles increase blood flow to build and repair muscle 9

10 Rating of Perceived Exertion Rating Description 1 VERY LIGHT 2 FAIRLY LIGHT 3 MODERATE 4 SOMEWHAT HARD 5 HARD 6 7 VERY HARD VERY VERY HARD (MAXIMAL) References Borg GAV. Borg s Rating of Perceived Exertion and Pain Scales. Champaign, IL: Human Kinetics,

11 Strategies to Rev Your Metabolism Vary the type of exercise Progressively increase exercise Low to moderate-intensity exercise, longer duration workouts (RPE 2-4) Increases mitochondrial density Higher intensity, short duration workouts (RPE 6-8) Increases caloric expenditure and fat loss Combined strength and cardio workouts (RPE 4-6) Increases caloric expenditure and fat loss 11

12 Increase Daily Movement for Weight Loss & Energy Move more to burn calories and add activity to your day Take the stairs Park farther away to increase steps Go for an evening walk Take a stretch break Walk the dog 12

13 Workouts to Rev Your Metabolism Monday: High Intensity Aerobic Interval Training Complete 6-10 exercise intervals 2 minutes hard, 1 minute easy Total workout minutes Tuesday: Moderate Intensity Long Duration Continuous sub-maximal aerobic exercise for minutes RPE 5-7 Wednesday: Interval Training with Pick Ups Complete 4-6 exercise intervals 30 second pick-ups every 4.5 minutes Total workout minutes 13

14 Workouts to Rev Your Metabolism Thursday: Circuit Resistance Training Circuit of 10 resistance exercises, 10 repetitions, 2-3 sets, little to no rest between exercises Total Workout: minutes Example: 1. Squats 2. Push-ups 3. Bridges 4. Row Scapula Retraction 5. Clam Shells Hip Strengthener 6. Plank with Leg Extension 7. Shoulder Press 8. Reverse Lunge 9. Bicep Curl 10.Tricep Pushdowns 14

15 Workouts to Rev Your Metabolism Friday: Pyramid Training Start at an easy warm-up level Increase your intensity (speed/grade/resistance) every 3-4 minutes Until RPE of 8 has been reached Back off every 3-4 minutes until cool-down or go straight to cool down Total workout minutes Weekend Workout: Random Workouts Change duration/intensity of different aerobic exercise (2 minutes, 4 minutes or 6 minutes)» Rotation 1: Treadmill 2 minutes, Elliptical 4 minutes, Bike 6 minutes» Rotation 2: Elliptical 6 minutes, Bike 4 minutes, Treadmill 2 minutes» Rotation 3: Bike 2 minutes, Treadmill 6 minutes, Elliptical 2 minutes 15

16 What if You Suspect Your Metabolism is Low? Get resting metabolic rate tested If you re eating below that number, gradually increase calories to only calories below TEE Exercise - variety and strength training must be included Give it time You might not see number changes on the scale but may be gaining lean body mass 16

17 SMART Weight Loss Program Here s what you get: A Pre and Post Individual Assessment including health history, goal setting, resting metabolic rate, body composition, and a SmartKey to track your workouts Personal Training: group 20 total group sessions with five people maximum per Nutrition Education: 1 class per week by Registered Dietician (lecture or support group format), café tour Individual Health Coaching by Alere for employees only (optional) For more information or to register, please contact: fitnesscenterstaff@cisco.com 17

18 Questions 18

19 Additional Health Resources for Cisco Employees & Families LifeConnections Health Center Onsite medical facility for Cisco employees and their families Alere, formerly Matria Healthcare Online health information, condition management and health coaching services HealthConnections wwwin.cisco.com/go/health Cisco s health-enhancement program, with information and resources to take charge of your health in the areas of nutrition, fitness, sleep, life balance, preventive care, and condition management

20 Additional Health Resources for Cisco Employees & Families OptumHealth Behavioral Solutions Confidential Employee Assistance Program (EAP) services for Cisco employees and their families LifeConnections Fitness Center powered by Plus One Onsite fitness center located in SJC-Q. Offers multiple specialty areas for exercise, group fitness, stress management, one-on-one personalized instruction, teambuilding, and social networking.

21 Upcoming Events at LifeConnections Health Center 21