APK 3110C Lecture Notes - Lecture 13: Ejection Fraction, Blood Sugar, Triglyceride
6 May 2018
School
Department
Course
Professor
APK 3110
Body Composition
Energy Balance
• If you’re at energy balance your weight should be stable
• If total food calories exceed daily energy expenditure, excess calories accumulate and are
stored as fat in adipose tissue
• Current recommendation for overweigh and obese people is to lose 5-15% of body
weight with goal of improving disease risk
• Weight regain is very common
o Very hard to maintain a very low kcal diet long term
• More fat than lean mass is usually gained back
• Set point theory
o Predetermined weight range that your body fights to maintain
▪ Thought to be controlled in hypothalamus
▪ Exercise may lower the set point
▪ If deviation from set point occurs body fights to return to set point
• Weight loss
o Body slows metabolism, increased urge to eat, reduced thermogenesis
▪ As you lose weight metabolism may slow more making it harder to lose or
maintain the weight loss
• Once obese your set point may be reset so it takes more food to feel satisfied
Energy Balance: Physical Activity
• Inactivity may contribute to weight gain
o Children
▪ Active kids are usually leaner
▪ TV watching time is related to excessive fatness
• Often overweight individuals do not eat more on average than normal weight persons
• Physical activity helps maintain normal weight, reduces central adiposity associated with
aging, improves body composition
• Physical activity helps maintain muscle mass while losing weight vs. dieting alone
• Physical activity can promote more abdominal fat loss than dieting alone
• Dose response relationship for energy expended with weight loss
o Recommendation for 60-90 minutes per day
o Running or walking 3-4 days per week is better than 2 days per week for weight
loss
• Start slow and increase gradually for an overweight person
o Slowly increase intensity and duration of the exercise program
Benefits of Resistance Training and Dieting
• Diet only
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Document Summary
If you"re at energy balance your weight should be stable. Testing glucose tolerance/uptake: doctors give you glucose and measure how much is in your blood and how it reacts. Diabetes and exercise: diabetics should exercise regularly, risk of hypoglycemia, inadequate glucose supply to brain, symptoms typically appear at blood glucose below 60 mg/dl, check blood glucose levels frequently. If hypoglycemia occurs: stop exercising, consume high carbohydrate snack (10-15 grams of simple sugars) (no fat, rest 10-15 minutes, retest blood glucose levels. If above 100 mg/dl then it"s safe to exercise again: monitor levels and consume carbohydrates in recovery, late onset hypoglycemia, occurs 4+ hours after exercise, usually in new exercisers or after an intense workout. Impaired fasting plasma glucose or impaired glucose tolerance on previous test. How to reduce diabetes risk: lose excess weight particularly abdominal adiposity, exercise regularly, remove trans fats from diet, lower glycemic load; reduce refined carbohydrate intake.
