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There are millions of people around the world starting the fourth week of their New Years resolution, with many having resolved to improve their physical health by adding in more exercise. It is common knowledge that adding exercise or increasing physical activity on a daily basis has numerous physical and psychological benefits. But is it enough just to exercise more often?
The other day I met a woman who said she has been working out most days for 30-45 minutes since the new year began but hasn’t lost a pound. She went on to say that she “doesn’t really over eat very much” so she couldn’t understand why she hasn’t seen the scale drop. Since I just met her and she didn’t ask my opinion, I kept my burning question of “But exactly what DO you eat?” to myself. While many of our weight issues can be traced back to not getting enough daily physical activity, more often our inability to lose weight has more to do with what kind of food or fuel we are putting in to our body then how much we are exercising.
There are a few pitfalls to increasing exercise. One is that there is a false sense of “Since I am exercising, I can eat more of this or that,” so often portion sizes increase. In addition we also think, “I’ve been so good working out all week I deserve this treat.” Also, with increased exercise hunger, while initially suppressed, will come on with a vengeance and this is when running into a convenience store for something because “you are starving” can completely derail your day.
Here is an easy way to look at it:
Maintain Current Desired Weight
–Calories In = Calories Out
–Calories in > Calories Out
–Calories in < Calories Out
What determines the amount of calories needed each day?
•Type and amount of daily physical activity
Everyone has a minimum daily energy requirement
The first thing to do is figure out what your “minimum daily energy requirement is” by calculating your Resting Metabolic Rate or RMR. This is the approximate amount of calories your body would burn in a 24 period at rest, laying in a bed, not eating, etc. It is the minimum requirement of what your body would need to maintain your current weight without physical activity. (Resting Metabolic Rate Calculator) The number is only approximate because your individual body composition (muscle, fat and bone mass) is not taken into account but the number you get will give you a good idea of the base amount of calories your body uses each day.
To track your caloric intake try the My Pyramid site put together by the USDA http://www.mypyramid.gov/ There is quite a bit of good information here that will allow you to track your diet as well as plan what you will eat to ensure your nutritional needs are being met.
Once you determine what and how much you have been eating you can decide how you are going to go about making the changes to meet your goal. First and foremost BE REALISTIC and remember that when dieting “slow and steady” really does “win the race.”
More information that will help you as you decide how you are going to go about losing weight.
How many calories in 1 pound of fat?
•3500 kilocalories(kcal) or “calories”
What is a safe amount of weight to lose per week?
How many calories per day must be cut out or expended to lose 1 pound per week?
•3500/7=500kcal per day
What’s the easiest way to do this?
•250 calories from diet/250 calories from exercise
*Adding strength training 2-3 days a week for 20-30 minutes will also be beneficial. After the age of 25, women especially, begin to lose muscle mass.
More muscle mass=More calories burned each day-NO PHYSICAL ACTIVITY REQUIRED!!
Next decide how much you are going to exercise. Again, BE REALISTIC and conservative. Sure you may WANT to exercise 7 days a week for 60 minutes a day with an additional amount of time appropriated for strength training but is it really going to happen? Start out slowly, 2-3 days a week will do. The more you begin to move your body more on a regular basis, the more your body will want to move. The amount of physical activity will probably fluctuate daily so you will need to adjust the amount of calories based on your daily physical activity. To find out the approximate amount of calories burned doing a variety of activities try this site: Lighten up and Get Moving!
All the above will help you see where you are now and give you an idea of how to meet your goals but it isn’t definitive. The kinds of food we eat to fuel our bodies play a huge role of how we maintain, lose, or gain weight. Like the woman I mentioned at the beginning of this blog, it is important to really ask yourself “What DO I eat?” A book that scared and inspired me at the same time was “Skinny Bitch.” A quick .entertaining, also crass read that will give you an idea of what we do to ourselves when we eat certain foods and drinks. Even if you don’t subscribe to everything in the book you will definitely have a few “ah, ha” moments and hopefully be more informed about the food you are consuming.
I am not a dietitian so I am not an expert when it comes to the best ways to lose weight. However, I have had the good fortune of staying approximately the exact same weight, give or take 5 pounds, for over 20 years. Now that I am in my early 40’s things are starting to shift, but overall I have stayed ahead of the curve by pretty much keeping “my calories in equaling my calories out.” Most recently I have made a commitment to add more strength training on a daily basis knowing that while “muscle may weight more than fat” it can also “burn more calories than fat” not to mention the effects strength training has on improving and maintaining bone density which helps to keep osteoporosis at bay. And I do happen to subscribe to most of what is written in the book Skinny Bitch and have been a “vegetarian with mostly vegan tendencies” for over 2 years now. I know vegetarianism/veganism isn’t for everyone, but give a try for a week or month. I truly believe that there is something to it.
So while we may not have the perfect diet, or exercise the recommended amount every week, it is something to shoot for and outfitting ourselves with more information when it comes to our health and well-being certainly can’t hurt. In my mind a reasonable goal or New Year’s resolution is to make an effort everyday, in every minute of the day, to do what is best for you. Moving your body more and providing it with good nutrition is only one part but is a powerful one. Pounds will come and go, and our bodies will change with age, but knowing that we are taking care of our body and doing what’s best for it will give us more energy and confidence.
“I resolve to do my best in 2011”
That’s really all we can ever ask of ourselves.
Once again Dr. Sparks and Jamie Scofield of the Cleveland State University Human Performance lab hooked me up to the COSMED calimitry device to measure the caloric and other physiological changes while skating. To mirror the skating portion of the Mobile Yoga Workout, I began with a 5 minute on skate warm-up. The warm-up consisted of some basic balance and technique drills, swizzles, moving squats, and long rhythmic strides while following the natural breath. For the next 10 minutes I cranked up my effort and power with each stroke (more knee bend), to a rhythmic 3 count per stride and continued to pay attention to the breath noticing how it changed with increased effort. The last 5 minutes was used as a cool down period where I slowed down my stride and through in a few on skate balance postures.
During the 5 minute warm-up my heart rate went from 103 bpm at the end of the first minute to 134 bpm. During the cardio phase my heart rate ranged from 142-176 bpm which was very close to my recommended maximum heart rate of 177. The last 5 minutes of the workout my heart rate got back down to 132 before taking off my skates and finishing with a few off skate stretches.
The calories burned for the entire 20 minute workout was approximately 160 kcals. For the 10 minute cardio portion of the workout the average calories burned per minute was 9.4 kcal which is equivalent to what one might burn during a moderate run of the same duration.
The relatively short duration of time spent performing the yoga and skating portion of this mini study shows that a lot can be accomplished in a short amount of time in regard to improving flexibility, balance, cardiovascular health. With consistency, a 10 minute Sun Salutation practice followed by a short 20 minute skate could be a perfect way to begin to improve your overall health.
The purpose of our efforts of using the COSMED device during a Sun Salutation and skating session was to elicit some baseline heart rate and calorie information in regard to both yoga and skating and all results were subject to error seeing that I was the only subject!
So why not add to the data collected and try a “mini” study of your own for a few weeks? I look forward to reading your results!