1. Motivation to prevent the Metabolic Syndrome: How can exercise help? Timothy L. Burrows, Jr. Brooks YMCA-Wellness Director M.S. Exercise Physiology

2. What is Metabolic Syndrome? Abdominal obesity “Apple Shape” Abdominal obesity “Apple Shape” Hyperlipidemia Hyperlipidemia Low levels of HDL cholesterol Low levels of HDL cholesterol Hypertension Hypertension Type II diabetes Type II diabetes *Having 3 of the 5 CHD risk factors = Metabolic Syndrome*

3. Who is at risk for Metabolic Syndrome Approx. 47 million adults have this disease Approx. 47 million adults have this disease Large connection due to rise in obesity Large connection due to rise in obesity Most common in African American/Mexican American women (Caucasian Men/Women effected equally) Most common in African American/Mexican American women (Caucasian Men/Women effected equally) Others at risk: Others at risk: -sibling/parent with diabetes -family history of diabetes -family history of polycystic ovarian syndrome

4. What are the signs/symptoms? Typically there are no symptoms Typically there are no symptoms The risk factors associated linked to Metabolic Syndrome are: The risk factors associated linked to Metabolic Syndrome are: 1. Large waistline 2. High blood glucose levels 3. High blood pressure *The risk factors associated with Metabolic Syndrome lead to increased risk of CHD*

5. How is Metabolic Syndrome diagnosed? Based on physical exam and bloodwork Based on physical exam and bloodwork Must have 3 of 5 risk factors: Must have 3 of 5 risk factors: 1. Waistline: > 35 in. (88cm) for women and > 40 in. (102cm) for men 2. High triglycerides: > 150 mg/dl 3. Low levels of HDL: < 50 mg/dl for women and < 40 mg/dl for men 4. High blood pressure: > 140/90 5. High blood glucose: > 100 mg/dl

6. How is Metabolic Syndrome controlled/treated? #1 way are lifestyle changes!! #1 way are lifestyle changes!! - Increased physical activity - Improved diet/nutrition - Weight loss - Smoking cessation (if you do smoke) - Medicinal treatment is last line of defense **goals are to reduce CHD risk and prevent type II diabetes**

7. ACSM guidelines for physical activity/exercise Basic Recommendations: Basic Recommendations: -Moderate intensity CV exercise 30 min/day, 5x’s/wk or… -Vigorous intensity CV exercise 20 min/day, 3x’s/wk and… -8 to 10 strength training exercises, 8-12 reps, 2x’s/wk *use the “talk test” *60 to 90 min. physical activity for weight loss

8. Physical Activity Pyramid

9. High Intensity Training improves Metabolic Syndrome Risk Factors Small study, four months long, three groups Small study, four months long, three groups Groups: HIT, moderate-continuous, no exercise Groups: HIT, moderate-continuous, no exercise Findings: both exercise groups lost approx. same weight/inches Findings: both exercise groups lost approx. same weight/inches *Overall health of HIT group improved and outperformed measures of M-C group such as: BP, fasting glucose, HDL, insulin sensitivity, etc.

10. Motivation…why exercise?? Exercise gives you energy Exercise gives you energy Exercise makes you feel good Exercise makes you feel good Exercise has many positive benefits: Exercise has many positive benefits: -improves circulation/blood flow -improves CV endurance, muscular strength/endurance, flexibility -lowers BP, improves cholesterol and body composition, etc.

11. Programs to get People Motivated! Ready, Sweat, Go/No Time to Waist Ready, Sweat, Go/No Time to Waist YMCA Wellness Challenges YMCA Wellness Challenges -March Madness, Grand Slam, YFL Body Age Assessments Body Age Assessments

12. Y Know Your Numbers… Monthly Medical Screenings Monthly Medical Screenings -Full lipid panel: Total Cholesterol, HDL, LDL, TC/HDL ratio, Triglycerides Blood Pressure Checks Blood Pressure Checks Body Composition Analysis Body Composition Analysis

13. Takeaway Points for Prevention Goal is to not have three of the five risk factors for Metabolic Syndrome Goal is to not have three of the five risk factors for Metabolic Syndrome Many risk factors inter-twine and act together Many risk factors inter-twine and act together The majority of risk factors are controllable; however some are not The majority of risk factors are controllable; however some are not Best defense are lifestyle changes Best defense are lifestyle changes If diagnosed, healthy lifestyle changes can reverse/reduce the risk If diagnosed, healthy lifestyle changes can reverse/reduce the risk

14. Bottom line… Make exercise and healthy eating a priority Make exercise and healthy eating a priority Enjoy exercise and make time for it!! Enjoy exercise and make time for it!! When healthy lifestyles become routine your risks are reduced When healthy lifestyles become routine your risks are reduced

15. Helpful Hints www.mypyramid.gov www.mypyramid.gov www.mypyramid.gov www.caloriecount.about.com www.caloriecount.about.com www.caloriecount.about.com www.acsm.org www.acsm.org www.acsm.org www.acefitness.org www.acefitness.org www.acefitness.org www.americanheart.org www.americanheart.org www.americanheart.org www.firstcoastymca.org www.firstcoastymca.org www.firstcoastymca.org