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Fitness Tip of the Week – Weight Management by the Laney College PE Department

Laney – PE Department’s – FITNESS TIP for the week:

Can you manage your weight? Or do you always have an excuse as to why you can’t?

Do you have any of these excuses? What are you willing to do to change?

Check out these stats from the CDC (Center for Disease Control):

• 34% of adults age 20 years and over are OVERWEIGHT (and not obese) (2007-2008)

• 34% of adults age 20 years and over are OBESE (2007-2008)So, according to these statistics, 68% of you reading this are likely to be overweight or obese!!

Body Weight vs Body Fat

Many people say, “I’d like to lose weight.” But, what is weight? When you get on a scale, what is that scale telling you? Is it telling you how much fat you have? No, it’s telling you how much TOTAL mass you have – including muscle, bones, water, lunch…and fat. It’s important NOT to get addicted to the scale because the scale doesn’t tell you what that weight is made of. Some individuals lose weight when they start working out. Others stay the same weight, but lose inches. That’s why it’s important to look at other factors than just the scale, and ask yourself, “how are my pants fitting?” or look at percent body fat.

Fat Storage and Fat Burning

Whatever calories you intake, your body will generally use them if needed, or store them. The body converts extra calories into fat to store them as extra fuel. If you intake 2500 calories in a day and you only burn off 2000 calories, your body will likely store the extra 500 calories as fat. Since ONE pound of fat equals 3500 calories, in one week you would gain about a pound of fat if you had eaten those extra 500 calories per day. 500 calories might sound like a lot, but actually that is equivalent to 2/3 of a teriyaki chicken bowl, or a candy bar and a large soda. It can add up quickly! So, how do you burn fat? To get your body to ‘want’ to burn fat, you have to increase the demand for energy in the body. Generally this is achieved by performing cardiovascular exercise activities that increase the heart rate over a prolonged period of time.

The F.I.T. Principle to Lose Weight

The F.I.T. Principle is an acronym that can be applied to weight loss.

F= Frequency. Your exercise frequency should be 3-5 days (5 is best) to increase calorie burning.

I = Intensity. Heart rate is the best indicator of intensity. Using your target heart rate zone can be a good way to ensure that you are being effective in your endeavor to burn calories.

T = Time. 45 minutes – 1 hour is critical to give your body enough time to burn more calories

To create a negative caloric balance, you have to take on less calories than you are using… that’s when the body goes to it’s stored fuel (fat) for energy. The bottom line is total calories burned in an activity, not just fat calories. The body will burn fat during aerobic activity primarily; but even with anaerobic activities, fat will be used later as a source to replace other depleted energy stores in the body. So, the amount of total calories used in an activity is more of a determinant for fat/weight loss than just performing activities that mainly use fat as a primary fuel source.

Good cardiovascular activities that can be effective in burning calories are: walking briskly, jogging, cycling, swimming, playing a sport where you travel and move a lot (basketball, soccer, hockey, etc.), using cardiovascular machines (stair climbers, elliptical cross trainers, treadmills, bikes..), hiking, or taking an aerobic exercise class.

The PE department offers several exercise classes that you might want to try next semester, that focus on calorie burning:

· Stationary Cycling for Fitness (PE 22)

· Aerobics (PE 2)

· Lap Swimming (PE 46)

· Fitness Center (PE 44)

LANEY COLLEGE PHYSICAL EDUCATION / ATHLETIC DEPT

900 FALLON ST, GYM 112/GYM 110

OAKLAND, CA 94607