Chap3b - Personalizing an Exercise Program What are your...

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What are your goals? Increase stamina? Lose weight? Add muscle mass? Gain strength? Improve flexibility? Relieve stress? Personalizing an Exercise Program
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Need to balance energy intake with expenditure Components of daily energy expenditure 1. Resting metabolic rate - metabolism at “rest” (sitting, sleeping); depends on body weight 2. Thermal effect of food energy associated with digestion 3. Amount of physical activity – ADL (+ exercise hopefully!). We can control this! Energy Balance: Energy Expenditure
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Daily Energy Exp. (DEE)= Resting Met. Rate (RMR) + Physical Activity (PA) RMR = 1 Cal x ____ hr x ____ kg (divide weight in lb by 2.2 to get kg) Example: A person weighs 130 lbs. RMR = 1 Cal x 24 hrs x (130/2.2) = 1418 Cal/day Estimating Daily Energy Expenditure
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Now select your average Physical Activity level: Sedentary (no regular physical activity) 25% of DEE Moderately active (30 min/day moderate activity) 33% of DEE Very active (60 min/day moderate/vigorous activity) 40% of DEE To estimate DEE, use this formula: DEE = RMR ÷ (1.00 - PA as a decimal) Ex. 130 lb person DEE (sedentary) = 1418 ÷ (1.00-.25) = 1891 Cal/day Estimating Daily Energy Expenditure
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Recommended Target Range: 150-400 Cal/Day Lower end of this scale equates to minimum requirements for physical activity discussed earlier
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