April Boulter, MS. Weight Management for Baby Boomers. How to Get Your CE Certificates. (c) 2011 by Exercise ETC Inc. All rights reserved.

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1 Weight Management for Baby Boomers April Boulter, MS Working on PhD in Rehab Science at University of Illinois/Chicago Master s Degree in Sports Medicine Fitness & Aquatics Coordinator at Loyola University, Chicago Certified by ACSM, ACE, AFAA & Yogafit Certified lifeguard & CPR Instructor How to Get Your CE Certificates View the complete webinar Make sure your printer is on Log on to our website: Click on Administration Click on Webinar on Demand Certificates Complete all required fields & click submit Your CE certificate will appear on the screen; you may either save or print your certificate; even if you do not have a working printer, make sure to complete this form Remember: The WebEx program records when you log on and off; logging off early or fast forwarding to the end of the meeting may result in denial of your CEs. reserved. 1

2 Words to Live By: People who are fat simply eat more than people who are lean. David Kessler, MD The End of Overeating, 2009 Who Are the Baby Boomers? 76 million Americans, aged Born between 1945 & 1964 Peak year for births: million Boomers born The Boomer s Motto "As an official member of the Baby Boomer Generation, I really and truly do not believe that it was intended for us to die. Death, if and when it occurs, clearly will represent a mistake of some kind." The Baby Boomers' Guide to Living Forever -Terry Grossman, 2006 reserved. 2

3 Life Expectancy in the USA General population: 77.8 years Longest expectancy: White women: 80 years Shortest: Black men: 69 years 75% of all American deaths due to: Stroke CAD Cancer Approximately 85% of Baby Boomers will have 1 of the following chronic diseases by age 65: Hypertension CAD Diabetes Disease Stats Q: What do all these diseases/chronic conditions have in common? A: Obesity reserved. 3

4 Obesity, Boomers & Disease AMONG BOOMERS.. 30% are obese 45% are overweight 36% have CAD 50% of Older Boomers (age 55 64) & 30% of Younger Boomers (age 45 54) have hypertension 3% - 5% have diabetes American Heart Assoc: 2010 Definitions of Obesity Percentage of body fat: Men >25%, Women > 30% BMI Normal: Overweight: Obese: Morbidly obese: Super-morbidly obese: > 50 Waist Circumference > 100 cm men (approx 40 ) > 85 cm women (approx 35 ) Why Do Boomers Gain Weight? Inactivity Lifestyle issues: Empty Nest Syndrome Early retirement Eating out Alcohol abuse Stress Menopause (Women) Testosterone decline (Men) reserved. 4

5 Menopause, Weight Gain & Female Boomers: Menopause: The stage in life when a woman s periods cease No menstrual flow for 1 year Occurs when production of estrogen and progesterone ceases (not completely) Associated with increased risk of weight gain, heart disease and osteoporosis STAGES OF MENOPAUSE Three stages of menopause Peri-menopause Menopause Postmenopause Combined, the 3 stages occur over a decade Average age at onset is Weight Gain & Menopause Average, sedentary American woman can expect to gain 1-3 pounds per year during her transitional years Women reach peak body mass in their late 50 s or early 60 s reserved. 5

6 EXERCISE & MENOPAUSE Some research suggests that improvement in cardio-respiratory fitness is correlated with reduced symptoms (excluding hot flashes) Exercise has a positive impact on psychological wellbeing on menopausal women High intensity exercise increases growth hormone, which helps to minimize the weight gain that may be caused by lack of estrogen. Women: High Intensity Exercise Increases Growth Hormone Growth Hormone Protein Synthesis Fat Metabolism Glycogen Synthesis Too Little? Poor Recovery Pituitary Gland Too Much? Acromegaly Gigantism Exercise & Growth Hormone High Intensity Resistance Training Short Rest + High Volume Endurance Exercise Growth Hormone High Resting Growth Hormone Levels Increased Fatty Acid Mobilization reserved. 6

7 Exercise & Growth Hormone (GH) Production of GH is stimulated by lactic acid accumulation Strength training increases GH for up to 30 minutes post-exercise in both men and women GH responsible for increases in testosterone & insulin-like growth factor (IGF-1) Increases in IGF-1 is responsible for more efficient synthesis of protein, fat and carbs Boomer Men & Fat Gain Average, sedentary American man can expect to gain 1-2 pounds per year after age 35 Men tend to reach peak body mass in their late 50 s Men become critical of their appearance and sexual function during middle age, often leading to depression Weight Gain & Male Boomers: Is Testosterone Responsible? A vicious circle: Weight gain lowers testosterone levels. Low testosterone levels increase weight gain. reserved. 7

8 Effect of Aging on T-levels Testosterone declines at a rate of 1% per year from the midforties onward Low testosterone is thought to be the basis for male menopause, experienced by up to 25% of Boomer men Obesity and Testosterone Obesity is a testosterone suppressant 58% of obese men have low testosterone levels Low T-Levels Insulin Resistance Abdominal Obesity Men: High Intensity Exercise Increases Testosterone Testosterone Testes in Men Ovaries & Adrenal Gland in Women Libido Mood Energy Levels Muscle Development & maintenance Too Little? Muscle Loss Fat Gain Too Much? Uncommon reserved. 8

9 Exercise & Testosterone High Intensity Resistance Training: Short Rest + High Volume Testosterone High resting testosterone levels Increased Exercise Intensity Muscle Growth Exercise, Testosterone & Weight Control T-levels increase during and following high intensity resistance exercise Short-term spikes in T-levels may result in greater hypertrophy and strength and body fat improvements Long-term increases in testosterone as a result of exercise are not maintained so the client must keep exercising to keep T-levels high Elements of a Successful Boomer Weight Management Program Behavior modification resulting in: Consistent exercise Changes in eating habits reserved. 9

10 Optimizing Fat Loss for Boomers Old School Approach Long duration, mild intensity cardio work Mild to moderate strength training Caloric restriction & consumption of diet food 21 st Century Approach High intensity, shorter duration strength & cardio training Re-imagining eating habits Portion control Old School Approach: Low Intensity & Long Duration Cardio for Deconditioned Boomers Exercise used in conjunction with caloric reduction Most effective for weight loss and maintenance of loss when combined with an adequate diet. Something is better than nothing. An Initial, Old School Exercise Program The goal should be daily or near-daily activity. Start by increasing duration of activity on a daily basis. Walking is a good way to start. Initially, focus on discontinuous activity. When the client is ready, add strength training. Don t forget flexibility training. reserved. 10

11 21 st Century Approach for More Able, Fit Boomers High Intensity Training Increases Weight Loss By: Increasing Total Calorie Expenditure During & After the Workout Increasing Fat Utilization both During and After Exercise Weight Loss for Boomers: EPOC Excess Post-exercise Oxygen Consumption O 2 Consumption Necessary to Return to the Pre-Exercise Physiological Resting State Replacing oxygen stores Phosphagen (ATP-PC) resynthesis, Lactate removal The increased ventilation, blood circulation and body temperature above pre-exercise levels Keys to Enhancing EPOC Studies show that EPOC is dependent on both the intensity and duration of exercise Current research indicates that >75% VO2 AND > 30 minutes duration is required for significant EPOC reserved. 11

12 Burn More Belly Fat! Yes! High intensity strength & cardio training found to reduce visceral and subcutaneous ab fat Results from improved insulin sensitivity Increase in lipoprotein lipase, the fat-burning enzyme Why Metabolic Strength Training May Be Safer For Boomers Low-impact compared to walking, running or jogging Fewer repetitive joint actions compared to cycling or swimming More progressive in loading compared to stair-climbing Enhancing the Metabolic Effects of Strength Training Supersets: Select 2 Exercises and perform in alternation with either NO rest or FULL rest between Strategic manipulation of Rest Intervals optimizes metabolic benefit Favor Multi-joint Exercises for upper & lower body reserved. 12

13 Programming Supersets Option A: No Rest Exercise A x 10 RM, No Rest Exercise B x 10 RM, Rest 60 seconds Repeat Option B: Full Rest Exercise A x 10 RM, 30 sec Rest Exercise B x 10 RM, 30 sec Rest Traditional Superset Examples Push-Pull Upper Body Push Upper Body Pull Push-Ups + Seated Row Upper Push / Lower Pull Upper Body Push Lower Body Hip Dominant Overhead Press + Semi- Straight Leg Dead Lift Upper Pull / Lower Push Upper Body Pull Lower Body Quad Dominant Pull-Ups + Squats Boomers & Cardio Intervals Interval Training increases total WORK performed at higher intensity resulting in: Faster improvement in VO 2 Max Greater adaptation of Type II Muscle Fibers Increased Lactate & Ventilatory Thresholds Increased Weight Loss reserved. 13

14 Cardio Building Block Intervals Select up to 4 exercises Choose a duration Repetitions or Time Add an exercise to each block Rest sec b/w exercises Rest 1 to 2 minutes between blocks Sample: 9 Minute Cardio Building Block Intervals Set Jumping Jacks 1 50 sec Squats Mountain Climbers 3 30 sec 40 sec 50 sec Jogging Rest 10 seconds between sets Rest 1-3 minute 2 40 sec 50 sec between blocks 4 20 sec 30 sec 40 sec 50 sec 5 10 sec 20 sec 30 sec 40 sec Should Your Client Weigh In? A woman on a scale is weighing her self-esteem. ABSOLUTELY! Weighing in establishes a baseline for weight loss If your client is gaining weight after starting to exercise, schedule a conversation to review their eating habits. reserved. 14

15 Beware Overtraining: Cortisol Cortisol Mobilizes Fatty Acids Synthesizes Protein, into Amino Acids Adrenal Glands Too Little? Poor Performance Too Much? Immune Function Muscle Mass Fat Gain Exercise & Cortisol High Intensity Resistance Training Short Rest + High Volume Endurance Exercise (80-90% VO 2 Max) Cortisol High Resting Plasma Cortisol Greater Muscle Loss And Overtraining Exercise & Cortisol Elevated cortisol levels have been shown to: Increase body fat & triglycerides Increase blood glucose & risk for Metabolic Syndrome Depression, injuries Chronic elevation caused by: Excessive exercise frequency, intensity, and/or duration Too little rest, poor postexercise nutrition reserved. 15

16 2) Changing Eating Habits Use the food guide pyramid as a learning tool Avoid labeling foods good or bad Teach portion sizes The Plate 2010 Dietary Guidelines for Americans Using The Plate: Recommended Servings Per Day* Grains 5 8 oz. /day Half should be whole grains. Veggies 2 3 cups /day Vary your veggies. Fruits cups /day Focus on fruits. Dairy 3 cups /day Get your calcium rich foods. Protein 5 6 oz. /day Go with lean protein. *This is appropriate for individuals who get less than 30 minutes per day of moderate physical activity. Those who are more physically active may be able to consume more. reserved. 16

17 Teaching Ideal Portion Sizes Fruit Cheese Meat Pasta Sandwich Why Do We Overeat? We are hardwired to eat as much as we can We especially seek out salt, sugar, fat Traditionally, salt sugar & fat were hard to come by Welcome to the 21 st Century! The Emotional Side of Overeating 70% of all overweight or obese individuals are emotional eaters. Using food as a reward Withholding food as punishment Consoling loved ones with food Using food as an outlet for anger or depression reserved. 17

18 Obesity & Bottle-fed Babies The Boomer Generation was the first generation to be almost exclusively bottle fed. Bottle fed babies have a higher incidence of obesity than breast-fed babies. Is this why Boomers incline towards obesity? Safe & Effective Fat Loss Goal is to create a caloric deficit of kcals per day through diet & exercise Initial weight loss goal of 1 2 pounds per week Rapid weight loss comes from water loss Slow weight loss is likely to be long-term weight loss Healthy Eating Habits 1. Pay more, eat less 2. Cook food 3. Eat meals 4. Eat at a table 5. Don t eat alone 6. Eat slowly reserved. 18

19 Developing Good Mealtime Habits Eat only when hungry, not when the clock says it s time Eat more frequent, smaller meals Eat slowly No distractions: Don t read, watch TV, surf the Net while eating Eating at Home Cook only enough food for 1 portion each: no leftovers Don t sample while cooking dinner. Serve from the stove not on the table. Don t clean your kids plates; throw it out! Be careful when eating out Only eat at the table. Portion Control: The average person eats 80% of what is on their plate, regardless of plate size. SOLUTION: Use smaller plates reserved. 19

20 Eating Out: A Whole New World In 2009, Americans spent more food dollars outside the home than inside the home 20% of all food is consumed in the car The average American eats out 9 times per week. The Cost of Cleaning our Plates People who eat out consume: 300 more calories 19 more grams of fat 400 more mg of sodium Per meal than if they ate at home Eat Out, Eat Healthy When seated, order an appetizer or a bowl of soup; don t order entrée until you ve finished. Have salad dressing on the side. Drink water instead of soda, juice or alcohol. Just say no to bread. Split the entrée with someone Ask the server to box ½ your entrée in the kitchen before it s served. reserved. 20

21 How to Get Your CE Certificates View the complete webinar Make sure your printer is on Log on to our website: Click on Administration Click on Webinar on Demand Certificates Complete all required fields & click submit Your CE certificate will appear on the screen; you may either save or print your certificate; even if you do not have a working printer, make sure to complete this form Remember: The WebEx program records when you log on and off; logging off early or fast forwarding to the end of the meeting may result in denial of your CEs. reserved. 21