Humans evolved to store excess calories as fat as a means for survival. Today, there are about one billion obese people worldwide and the rates are increasing in most developing countries. Although there is around $35 billion spent on weight-loss and diets annually, 66% of Americans are overweight and 32% are considered obese. Regular exercise has been shown to increase fat-loss in both obese and non-obese people. (1)

Obesity related health problems include: hypertension, type 2 diabetes, dyslipidemia, coronary artery disease, metabolic syndrome, osteoarthritis, obstructive pulmonary disease, sleep apnea, certain cancers, and depression. (2,3)

Obesity rates have been increasing over the past 50 years—making poor genetics an unlikely explanation for the rise. Other explanations may include; decreases in human movement due to increases in general transportation, human energy saving devices, sedentary lifestyles, TV, internet, poor sleeping habits, more calories, larger portion sizes, and fast-food. Media influences may compound the intake dilemma when we choose the foods we eat. A typical American child sees 10,000 food commercials each year, mainly for fast food, candy, soda, and sugary cereals. In children and adolescence ages 2-19; 33% are overweight and 17% are obese, and obesity has quadrupled over the past 25 years. (4,5)

The cause of obesity has been studied for many years. Researchers think the key to maintaining a healthy bodyweight is management of the intake and expenditure energy balance. Energy Intake, measured in calories, is what you take in, including, fats, protein, carbohydrates, and alcohol. Energy Expenditure, measured in klocalories (kcal), refers to muscular activity, resting metabolic rate, and the thermic effect of food. Caloric expenditure during physical activity or exercise is determined by the type of exercise, frequency, intensity, duration (6).

Overweight is defined as having a Body Mass Index (BMI) greater than 25 kg/m2 and obesity defined as having a BMI 30 kg/m2. There are two types of obesity—android and gynoid. Android obeisty refers to individuals who store adipose tissue, or fat, mainly in the trunk and abdominal region—‘apple shape’. Android obesity is associated with an even increased risk for health problems. Gynoid obesity refers to individuals whose body may resemble a ‘pear shape’ and fat is stored in the hip and buttocks region. (7)

While ACSM guidelines for physical activity include moderate-intensity cardiovascular activity 30 min five days per week, For weight loss and maintenance 60 to 90 minutes of physical activity may be necessary.

MEP and your bodyweight management
Minnesota Exercise Professionals can help you manage your weight, starting with an exercise program prescription that is appropriate for your needs. In addition to determining workloads for aerobic exercise, we will help you with instruction and progressions for strength and core training exercises. We can offer some nutritional guidance to help you control energy intake. Most importantly we hope to educate and equip you with strategies on how to maintain a healthy bodyweight.

The assessment package offered by MEP includes measurement of height & weight, BMI calculation, body fat % estimation, and girth measurements. We can monitor your progress by re-assessments. Although bodyweight is one way to measure change, we can also re-assess body composition and cardiorespiratory fitness. The scale does not tell the whole story about your progress.

You will overcome the ominous obesity statistics if you can embrace a healthy lifestyle. With the help of MEP, you will be equipped with more tools to manage your bodyweight, have more energy to perform activities of daily living, restore self confidence, and feel better.

(1) ACSM. ACSM’s Certified News. Managing a Healthy Bodyweight for Life. Sorace, P. Jan-Mar 2008.

(2) ACSM. ACSM’s Guidelines for Exercise Testing & Prescription. 7th ed. Baltimore: Lippincot Williams & Wilkins, 2006.

(3) ACSM. ACSM’s Certified News. Metabolic Syndrome: An Important Target for Exercise Intervention. Myers, J. April-June 2006.

(4) Foreyt, J. ACSM. ACSM Deskside Learning. Long-Term Weight Loss: What Works, What Doesn’t & Why. Feb, 2008.

(5) ACSM. ACSM’s Certified News. Coaching Weight Management Through Behavior Modification. Sorace, P., Jan-Mar 2008.

(6) ACSM. Health/Fitness Instructor Workshop. University of Texas, Arlington, Department of Kinesiology, May 2005.

(7) Going, Scott. Human Body Composition. University of Arizona Lecture, 1997.