FITNESS The First Priority in Personal Training Robert A. Robergs, Ph.D., FASEP, EPC Professor: Exercise Physiology and Biochemistry Director: Exercise Physiology Laboratories Department of Physical Performance and Development College of Education University of New Mexico

Content Health Statistics The Health Benefits of Physical Activity Recommendations on “Amounts” of Physical Activity Have You Chosen How You Will Die? What You Need to Do

U.S. Health Status 5 leading causes of death - population >65 years - overweight adults - obese adults - highest obesity by race - adult men and women who are inactive - New Mexico’s ranking for raising children - population <65 years with no health insurance - HS students not enrolled in PE - Heart, Cancers, Stroke, COPD, unintentional 12% 65% 28% 50% Non-Hispanic black women 22% Men; 28% Women 48 th 16% 53%

NHIS Survey, 1990

Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10. Obesity Trends* Among U.S. Adults BRFSS, 1985

Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10. Obesity Trends* Among U.S. Adults BRFSS, 1986

Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10. Obesity Trends* Among U.S. Adults BRFSS, 1987

Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10. Obesity Trends* Among U.S. Adults BRFSS, 1988

Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10. Obesity Trends* Among U.S. Adults BRFSS, 1989

Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10. Obesity Trends* Among U.S. Adults BRFSS, 1990

Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10. Obesity Trends* Among U.S. Adults BRFSS, 1991

Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10. Obesity Trends* Among U.S. Adults BRFSS, 1992

Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10. Obesity Trends* Among U.S. Adults BRFSS, 1993

Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10. Obesity Trends* Among U.S. Adults BRFSS, 1994

Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10. Obesity Trends* Among U.S. Adults BRFSS, 1995

Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10. Obesity Trends* Among U.S. Adults BRFSS, 1996

Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10. Obesity Trends* Among U.S. Adults BRFSS, 1997

Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10. Obesity Trends* Among U.S. Adults BRFSS, 1998

Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10. Obesity Trends* Among U.S. Adults BRFSS, 1999

Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10. Obesity Trends* Among U.S. Adults BRFSS, 2000

Source: Mokdad A H, et al. J Am Med Assoc 1999;282:16, 2001;286:10. Obesity Trends* Among U.S. Adults BRFSS, 2001

Diabetes Statistics

New Mexico Mirrors U.S. Data

Why all The Fuss About Exercise?

Rate of death (inactive) / (active) Being Physically Active Will Prolong Your Life

Sedentary individuals have about twice the chance of experiencing CHD as compared to active individuals.

Health Benefits of Physical Activity Cardiovascular Diseases Heart Failure Hypertension Lower back Pain Osteoporosis Blood Lipid Profile Diabetes Osteoarthritis Depression Lifestyle Independence Acid reflux/Heartburn Obesity Anxiety Disorders Asthma Chronic Bronchitis Cancer Thermoregulation

Problem: Despite the known health benefits of an active lifestyle, all of these continued negative trends continue despite more than 20 years of effort aimed at reversing them! (e.g; Healthy People 2000, 2010)

We Are Not Exercising Intense Enough!!!!!!

How Will You Age? Have You Chosen How You Will Die?

How Will You Age and Die?

Have I Chosen How My Children Will Die?

And How Will I Age and Die?

How Active Do I Need to Be? There have been mixed messages on this issue!

Rate of death (inactive) / (active) The Dose-Response is Close to Linear!

Pre at least 30/min of moderate to intense activity at least 3 times/week 1990’s - accumulate at least 30 min/day of any type of activity Today - How Active Do I Need to Be? at least 30/min of continuous moderate to intense activity at least 5 times/week, preferably every day.

What to Do Preliminary Issues See your physician for a full physical examination. Demand an exercise stress test. Identify the complex multifaceted issues that determine your dietary and physical activity behavior. Re-assess and possibly change your priorities in life. Invest effort into developing strategies that will support a more healthy diet, and daily exercise.

For example ….. No TV/video games/movies until after dark – buy a digital TV recording device. Pursue family-based activities – swimming, hiking, golf, tennis, bird-watching ……. Invest time to prepare your own lunch to take to work. If your work is physically or mentally demanding, realize that exercise first thing in the morning may be the best strategy. Do you or your wife/partner need to take cooking classes? What foods do you buy, and where do you shop? Develop a fast food policy – only once/week!

What to Do Realize and Accept the Following Start slow – years/decades of neglect takes time to reverse! Despite medical and media attention to BMI and weight, physical fitness and body fat loss are your goals. 1 mile level walking/running ~ 100 Kcals 1 lb of fat = 3500 Kcals = 35 Miles If you generate a 250 Kcal deficit/day, 1 lb of fat loss will take 2 weeks, or 26 lbs of fat in a year!!!!! Too rapid weight loss also causes muscle breakdown and a decrease in BMR = more difficult to lose body fat!!!!! There is no quick fix to being over-fat and inactive

Current Guidelines For Physical Activity

What to Do Some Helpful Tips Do not accept the low intensity long duration concept. Greatest health and fitness gains come from more intense exercise. Include resistance training. Find some-one to exercise with. Consider a personal trainer. Get a medical physical every year. Get physical fitness assessments every year.

Thank You