fit to win/wellness dilorenzo tricare health clinic dave holes, ma, cscs, acsm-hfi health educator
TRANSCRIPT
Fit To Fit To Win/WellnessWin/Wellness
DiLorenzo TRICARE Health ClinicDiLorenzo TRICARE Health ClinicDave Holes, MA, CSCS, ACSM-HFIDave Holes, MA, CSCS, ACSM-HFI
Health EducatorHealth Educator
What is Fit To Win?What is Fit To Win?
Fit To Win is a health promotion Fit To Win is a health promotion program serving active duty, retirees program serving active duty, retirees and government civiliansand government civilians
Provides Educational classes/seminars Provides Educational classes/seminars in the realm of exercise, health, and in the realm of exercise, health, and preventative topicspreventative topics
Fit To Win offers physiological fitness Fit To Win offers physiological fitness testing and nutrition consultations in testing and nutrition consultations in order to help people adopt and order to help people adopt and maintain healthy lifestylesmaintain healthy lifestyles
Exercise TestingExercise Testing
VO2 Testing/ Blood Lactate TestingVO2 Testing/ Blood Lactate Testing Body CompositionBody Composition Ultrasound Bone DensityUltrasound Bone Density Running Shoe ClinicRunning Shoe Clinic Biomechanics AssessmentBiomechanics Assessment
Aerobic CapacityAerobic Capacity
•Fit To Win offers two methods to determine aerobic fitness
•Maximal VO2 Test
•Blood Lactate Testing
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BOD PODBOD POD
Body Composition Body Composition AnalyzerAnalyzer
Principles Similar Principles Similar to Hydrostatic to Hydrostatic WeighingWeighing
No Water is UsedNo Water is Used
Bone Density ScreeningBone Density Screening
Osteoporosis ScreenOsteoporosis Screen Ultrasound TechnologyUltrasound Technology Risk FactorsRisk Factors
Poor nutrition Poor nutrition Menopausal/post menopausalMenopausal/post menopausal Low exercise history (weight bearing)Low exercise history (weight bearing)
Lower extremity gait Lower extremity gait analysis analysis With and without shoesWith and without shoes
Training recommendations Training recommendations are discussedare discussed
Shoe list is providedShoe list is provided Updated every 6 months Updated every 6 months
and can be emailed – just and can be emailed – just give us a call or email.give us a call or email.
Running Shoe Clinic
Runner’s program - Runner’s program - Biomechanics Biomechanics AssessmentAssessment Two part appointmentTwo part appointment
AnalysisAnalysis Coaching sessionCoaching session
Analysis reportAnalysis report Stride lengthStride length Stride frequencyStride frequency Internal/external Internal/external
rotation rotation Coaching sessionCoaching session
Handout with running Handout with running form drills form drills
LocationLocation
DiLorenzo TRICARE Health ClinicDiLorenzo TRICARE Health Clinic Corridor 8/North ParkingCorridor 8/North Parking Duty Phone: 703-692-8898Duty Phone: 703-692-8898 Hours: 0700-1600 Monday-FridayHours: 0700-1600 Monday-Friday
ObjectivesObjectives
Discuss obesity and its effect on healthDiscuss obesity and its effect on health Make you more aware of “added sugars” in Make you more aware of “added sugars” in
foodsfoods Show you how to get fit at work!Show you how to get fit at work! Demonstrate simple strength exercises to Demonstrate simple strength exercises to
improve body composition and functionimprove body composition and function
Visceral Fat & DiseaseVisceral Fat & Disease
http://img.medscape.com/fullsize/migrated/editorial/cmecircle/2008/17327/cooppan/http://img.medscape.com/fullsize/migrated/editorial/cmecircle/2008/17327/cooppan/slide15.pngslide15.png
““Added Sugar” Intake Added Sugar” Intake RecommendationsRecommendations
American Heart Association recommends no American Heart Association recommends no more than 100 calories of added sugar for more than 100 calories of added sugar for women and no more than 150 calories of women and no more than 150 calories of added sugar for men per dayadded sugar for men per day
Dietary Guidelines for Americans 2010 Dietary Guidelines for Americans 2010 recommends limiting added sugars to 5-15% recommends limiting added sugars to 5-15% of daily caloriesof daily calories
Determining Sugars in Determining Sugars in FoodsFoods
A. A. Find sugars on the Find sugars on the label in grams (9 g)label in grams (9 g)
B. B. Multiply sugars by Multiply sugars by 4 calories/gram 4 calories/gram (36 (36 cal)cal)
CC. Divide result from . Divide result from B by calories per B by calories per serving to get sugars serving to get sugars per serving (36 per serving (36 cal/110 cal) = 33%cal/110 cal) = 33%
33%
Sugar EquivalentsSugar Equivalents SunkistSunkist (1 bottle, 20 fl oz) (1 bottle, 20 fl oz) 320 calories 0 g fat, 84 g sugars320 calories 0 g fat, 84 g sugars Sugar Equivalent: 6 Breyers Oreo Ice Cream SandwichesSugar Equivalent: 6 Breyers Oreo Ice Cream Sandwiches
Source: http://www.bodylogicmd.com/hormone-articles/20-worst-drinks-in-americaSource: http://www.bodylogicmd.com/hormone-articles/20-worst-drinks-in-america
Sugar EquivalentsSugar Equivalents
Tropicana Tropical Fruit Fury TwisterTropicana Tropical Fruit Fury Twister (1 bottle, (1 bottle, 20 fl oz)20 fl oz)
340 calories 0 g fat, 60 g sugars340 calories 0 g fat, 60 g sugars Sugar Equivalent: Two 7-ounce canisters Reddi-wipSugar Equivalent: Two 7-ounce canisters Reddi-wip Source: http://www.bodylogicmd.com/hormone-articles/20-worst-drinks-in-americaSource: http://www.bodylogicmd.com/hormone-articles/20-worst-drinks-in-america
Sugar EquivalentsSugar Equivalents
Starbucks Peppermint White Chocolate Mocha Starbucks Peppermint White Chocolate Mocha with Whipped Creamwith Whipped Cream (venti, 20 fl oz) 660 calories (venti, 20 fl oz) 660 calories 22 g fat (15 g saturated) 95 g sugars22 g fat (15 g saturated) 95 g sugars
Sugar Equivalent: 8½ scoops Edy's Slow Churned Sugar Equivalent: 8½ scoops Edy's Slow Churned Rich and Creamy Coffee Ice CreamRich and Creamy Coffee Ice Cream
Source: http://www.bodylogicmd.com/hormone-articles/20-worst-drinks-in-americaSource: http://www.bodylogicmd.com/hormone-articles/20-worst-drinks-in-america
Sugar EquivalentsSugar Equivalents Dairy Queen Caramel MooLatteDairy Queen Caramel MooLatte (24 fl oz) (24 fl oz) 870 calories 24 g fat (19 g saturated, 1 g trans) 112 g 870 calories 24 g fat (19 g saturated, 1 g trans) 112 g
sugarssugars Sugar Equivalent: 12 Dunkin? Donuts Bavarian Kreme Sugar Equivalent: 12 Dunkin? Donuts Bavarian Kreme
DoughnutsDoughnuts
Source: http://www.bodylogicmd.com/hormone-articles/20-worst-drinks-in-americaSource: http://www.bodylogicmd.com/hormone-articles/20-worst-drinks-in-america
How Many Calories?How Many Calories?
Are You Guilty?Are You Guilty?
Source: http://www.aarp.org/health/fitness/info-03-2011/sitting-too-much-health-hazard.html
EMG and InactivityEMG and Inactivity
DIABETES, VOL. 56, NOVEMBER 2007
Your body burns energy every day to keep you alive, keep you moving, Your body burns energy every day to keep you alive, keep you moving, and when you exerciseand when you exercise
BMR: Basal Metabolic RateBMR: Basal Metabolic Rate
Exercise: Calories burned during a workoutExercise: Calories burned during a workout
NEAT: Non-Exercise Activity ThermogenesisNEAT: Non-Exercise Activity Thermogenesis
TEF: Thermic Effect of Food – the slight metabolic kick you get from TEF: Thermic Effect of Food – the slight metabolic kick you get from eatingeating
Slide Creator: Silvernail, Jason L LTC MIL DOD CAPMED FBCH
Reference: Hamilton et al. Role of Low Energy Expenditure and Sitting in Obesity, Metabolic Reference: Hamilton et al. Role of Low Energy Expenditure and Sitting in Obesity, Metabolic Syndrome, Type 2 Diabetes, and Cardiovascular Disease. Syndrome, Type 2 Diabetes, and Cardiovascular Disease. Diabetes Diabetes 56:2655–2667, 200756:2655–2667, 2007
Sources of Energy Use
Physical Activity and Obesity
Exercise is a small slice of your daily energy expenditure!
Check out the slice that is NEAT!Slide Creator: Silvernail, Jason L LTC MIL DOD CAPMED FBCH
Reference: Hamilton et al. Role of Low Energy Expenditure and Sitting in Obesity, Metabolic Syndrome, Type 2 Diabetes, and Cardiovascular Disease. Diabetes 56:2655–2667, 2007
Physical Activity and ObesityReference: Hamilton et al. Role of Low Energy Expenditure and Sitting in Obesity, Metabolic Syndrome, Type 2
Diabetes, and Cardiovascular Disease. Diabetes 56:2655–2667, 2007Slide Creator: Silvernail, Jason L LTC MIL DOD CAPMED FBCH
Exercise and daily movement is an important part of fat Exercise and daily movement is an important part of fat lossloss
You cannot out-exercise your fork!You cannot out-exercise your fork!
Dietary choices are probably the most important influence Dietary choices are probably the most important influence on your weight and risk for obesityon your weight and risk for obesity
Exercise and activity cannot make up for poor dietary Exercise and activity cannot make up for poor dietary choices but improves health regardless of weightchoices but improves health regardless of weight
Weight Loss and Exercise
Health Consequences of Health Consequences of SittingSitting
American Cancer Society study authored by Dr American Cancer Society study authored by Dr Patel examined activity and health habits of Patel examined activity and health habits of 53,440 men and 69,776 women. Results showed 53,440 men and 69,776 women. Results showed that sitting more than 6 hours compared to sitting that sitting more than 6 hours compared to sitting < 3 hours:< 3 hours: Increased the death rate by about 40% in womenIncreased the death rate by about 40% in women Increased the death rate in men by about 20%Increased the death rate in men by about 20% Increased the death rate by 94% in the least active Increased the death rate by 94% in the least active
womenwomen Increased death rate by 48% in the least active menIncreased death rate by 48% in the least active men Source: http://www.medscape.com/viewarticle/725721Source: http://www.medscape.com/viewarticle/725721
Sitting PostureSitting Posture Poor sitting posture can Poor sitting posture can
lengthen the mid-back lengthen the mid-back muscles and tighten the muscles and tighten the chest muscles.chest muscles.
In addition, the neck In addition, the neck extensor muscles can extensor muscles can become tight and the become tight and the neck flexor muscles neck flexor muscles weak.weak.
These imbalances can These imbalances can lead to forward head lead to forward head posture.posture.
Effects of Forward Head Effects of Forward Head PosturePosture
For every inch that the head moves forward in posture, it increases the weight of the head on the neck by 10 pounds!
Sit To Stand Sit To Stand WorkstationsWorkstations
Walking and Heart Walking and Heart HealthHealth
A 12-year study of 707 retired men in Hawaii found A 12-year study of 707 retired men in Hawaii found that the death rate of men who walked at least 2 miles a that the death rate of men who walked at least 2 miles a day was more than 50% lower than that of men who day was more than 50% lower than that of men who walked less than a mile a day. walked less than a mile a day.
A study of Harvard alumni found that men who walked A study of Harvard alumni found that men who walked more than 7 miles a week had a 33% lower death rate more than 7 miles a week had a 33% lower death rate than sedentary men. Walking up stairs was nearly as than sedentary men. Walking up stairs was nearly as good; men who averaged about 8 flights a day reduced good; men who averaged about 8 flights a day reduced their death rate by 25%.their death rate by 25%.
Source:http://www.health.harvard.edu/newsweek/Leisure-time-Source:http://www.health.harvard.edu/newsweek/Leisure-time-exercise.htmexercise.htm
Activity TrackersActivity Trackers