Influences of what is considered a healthy size and weight

The impacts of media

• Media (i.e. TV, radio, movies, magazines, newspapers, social media platforms, etc.) emphasizes if we are a certain size or weight, or look a certain way determines your level of success, value, quality of life, and happiness.
  • In return, people have become obsessed with diet, exercise, nutrition, and weight loss.
    • Refer to the Mental Health tab, Eating disorders for more information.
• Media has created ideal images of men and women as a sales strategy, trying to appeal our emotions and create needs.
  • Men are portrayed as strong, powerful, and muscular.
  • The ideal woman is portrayed as tall, very thin, and strikingly beautiful.
    • Keep in mind:
      • People in the media are made to look their best with the help of makeup artists, hairstylists, clothing consultants, lighting experts, physical trainers, and even cosmetic surgery to totally change their looks.
      • These desired images are often computer generated, edited, or airbrushed to make them look like the “real thing.”

Pictures of celebrities that are not retouched or edited

Food for thought…

Understanding body image

• Body Image is the way you see yourself when you look in the mirror or when you picture yourself in your mind.
  • Many factors contribute to your body image like past experiences, family, friends, and the influence of the media.
    • Also influenced by your beliefs of how you feel about your shape, height, and weight.
  • Those who have a negative body image often feel ashamed, self-conscious, and uncomfortable about how their bodies move and look.
    • Negative body image is not inclusive to females. There is an increased prevalence of males focusing on body image.
    • Muscle dysmorphia is a male’s excessive preoccupation with a very muscular body image.
      • Males who are preoccupied with muscularity or fitness have a distorted body image, and may abuse sports supplements and/or anabolic steroids.*
  • Those with positive body images feel comfortable and confident in their bodies and refuse to spend an unreasonable amount of time worrying about their appearance.
    • They also avoid engaging in negative self-talk, especially about their bodies.

The first steps toward achieving a positive image are recognizing and respecting the natural shape of your body and appreciating the many ways your body works for you.

Body types

Knowing your body type will help understand your body better and give you the tools you need to achieve your goals. Be aware that most people are not just one body type, they are usually a combination of two body types.

Different types-

Ectomorph-

Mesomorph-

Endomorph-

Ideal body weight

• Ideal body weight is the weight at which you feel strong and energetic and lead a healthy life.
  • There is no one ideal weight at which a body is most healthy. It is best to determine your weight range within healthy parameters and to help identify if you are at risk for health problems (i.e. heart disease, diabetes, stroke, cancer, obstructive sleep apnea, arthritis, depression, etc.).
  • One usually becomes overweight or obese when their caloric intake is higher than their body needs which results in storage of body fat.
• Definitions to know-
  • Overweight is a term to describe body weight that is too high in relation to height.
  • Obese is a term to describe an excessively high amount of body fat in relation to lean body mass, generally 30% over the ideal weight for that person’s age, height, and gender.
  • Essential body fat is the minimum amount of body fat needed by the body to metabolize fat soluble vitamins, provide insulation, cushion body organs, and maintain normal body functions. Essential body fat requirements varies based on your fitness level or if you are pregnant.
    • Estimated to be between 2-5% in males and 10-13% in females.
  • Android fat pattern– common in men; Accumulate excess fat around the abdominal area like an apple
    • This is fat pattern is more dangerous as the fat lies around internal organs, and is linked to increase risk of heart disease.*
  • Gynoid fat pattern– common in women; Store extra fat in the hips and thighs like a pear
  • Body mass index (BMI)- measures the relationship, or ratio, of weight to height using a mathematical formula and puts people in four categories: Underweight, Average, Overweight, Obese, Morbidly obese.
    • BMI values-
      • Below 18.5- Underweight
      • 18.5-24.9- Average
      • 25-29.9- Overweight
      • 30.00-39.99- Obese
      • Above 40- Morbidly obese
    • Things to consider*-
      • BMI can’t distinguish between fat and lean tissue; therefore it is not an accurate measure of your body fat percentage and predict health risks.
      • BMI does not consider ethnicity, sex, race, and age. 
      • Bone is denser than muscle and twice as dense as fat, so a person with strong bones, good muscle tone and low fat will have a high BMI.*

Other ways to measure body fat-

• Waist to hip ratio
  • How to measure:
    • Measure your waist circumference in inches
    • Measure your hip circumference in inches.
    • Divide waist circumference by hip circumference.
  • A ratio of 1.0 or higher indicates a higher level of risk for health problems for both men and women.
    • Ideals are 0.9 or lower for men and 0.8 or lower for women.
• Skinfold caliper “pinch” test
  • There are designated points on the body that are measured (back of arm, upper back, thigh, and abdomen).
  • The results are correlated with standardized body fat measures to estimate the actual percentage of body fat. Usually within 4% of value measured by hydrostatic weighing.

• Underwater weighing: Also known as hydrostatic weighing
  • This method of estimating body fat is highly accurate but can be difficult to access.
• Body scans: Three-dimensional (3D) body scans can provide an overall picture of your body composition, including the percentages of muscle, bone, and fat in your body. 
• Dual energy X-ray absorptiometry (DEXA) scan: A DEXA scan is a highly accurate way of estimating body fat percentage. This method uses X-rays to assess the density of different kinds of tissue.
• Bioelectrical impedance analysis (BIA): BIA uses currents to provide an overall picture of your body composition. It entails a painless electrical current that runs (painlessly) through the body. Has a higher margin of error.*

Creating a healthy weight management plan

Increase your chances of success by:

• Having realistic expectations*-
  • Cutting too many calories leaves too few calories to carry on normal bodily functions. It effects your metabolism as your body shuts down by trying to protect fat stores because it thinks food is scarce!*
  • Experts say that no more than 2 pounds lost per week is the most to be attempted
• Be committed and be consistent
  • Follow through with your intentions
  • Find a support buddy who’s willing to support you in your efforts
• Record your progress regularly
  • Keep a journal to keep you motivated and focused at attaining your goals
  • You may discover something is not working and you need to try something new*
  • Don’t constantly use a scale, measure your waist or body fat percentage time to time to record your progress.

To calculate your daily calorie intake based on your gender, age, and activity, visit our Nutrition page for more information.*

Physical activity and why it is important

Note- Physical activity does not have to be “exercise.” It could be playing, games, sports, work, transportation, or recreation.

Benefits of Being Physically Active–

• Improved function of the cardio-respiratory system
  • The heart and lungs become stronger and more efficient
  • New capillaries are formed making blood circulation more efficient
• Increased Basal Metabolic Rate (BMR) which is the rate at which the body burns calories at rest
  • You burn more calories when you’re not even exercising!
• Health benefits-
  • Increases levels of HDL (good cholesterol) and decreases levels of LDL (bad cholesterol) and Triglycerides
    • This will lower the risk of developing heart disease, high blood, and stroke
  • Decreased risk of colon, breast, and prostate cancer
  • Reduced risk of osteoporosis
• Improved immune function
  • Blood moves through the body and gets rid of the germs/pathogens quicker resulting in fewer colds and upper respiratory infections
• Longer life span
  • There is a high correlation between regular exercise and a longer life expectancy
• Stress and depression reliever
  • Neurotransmitters are produced during exercise which improve mood, emotions, sleep, sexual arousal, learning, memory, and pain.

Types of physical fitness

Skill-Related Fitness is the type of fitness that enables one to be successful in a sport and motor skill performance. Most often associated with athletic performance.

Health-Related Fitness are exercise activities that are specifically designed to provide health benefits to the active person. There are five major components to Health-Related Fitness:

• Cardiorespiratory Endurance- Ability of the cardio-respiratory systems to provide enough oxygen to sustain moderate levels of physical activity for long periods of time.
  • It helps strengthen the heart muscle, improves circulation, and reduces the risk of heart disease by doing aerobic activities that increase your heart rate above your normal resting rate for a sustained period of time (i.e. walking, running, swimming, cycling)
• Muscular Strength (strength training)- This is increased by doing resistance training using your body, elastic bands, weights, etc.
  • To achieve maximum muscular strength, your should use a heavier weight and do three sets of 5-10 repetitions with a 30 second rest in-between sets.*
• Muscular Endurance- Ability of a muscle to contract repeatedly without becoming fatigued.
  • Measured by the number of times you can move a weight using a particular muscle.
  • To achieve muscular endurance, you will need to choose a lighter weight and do three sets of 12-15 repetitions with a 30 second rest in-between sets.*
• Flexibility- Ability of joints to move in various directions (full range of motion) and involves stretching the muscles. Most frequently overlooked and later can lead to injuries and musculoskeletal problems later in life.
• Body Composition- The relationship between fat-free mass (muscle, bone, and water) and fat tissue within the body and impacted by a person’s fitness level, muscular strength and endurance, and nutritional choices.

Measuring your Cardiorespiratory Endurance

A good tool to measure this type of endurance is your heart rate. Key terms and facts to know-

• Resting heart rate- how many times your heart beats in one minute while at rest. This can vary based on age, fitness level, stress, anxiety, hormones, and medications.
  • A good time to check it is in the morning after you’ve had a good night’s sleep, before you get out of bed.
  • A resting heart rate between 60 and 100 beats per minute is normal.
• Maximum heart rate (MHR)– what your heart rate should be while working out based on your age
  • Calculation- Your age minus 220.
  • Target heart rate zone-
    • For moderate intensity, you should work out at an intensity of 50-70% of your MHR.
    • During vigorous activities, you should be able to work out at a level of 70-85% of your MHR.

Ways to determine your target heart rate zone (if you are doing too much or not enough during a workout)

• Take your pulse while working out:
  • You’ll need a watch or clock with a second hand.
  • Check your pulse by hand either at your carotid (neck) or radial (wrist, thumb side) pulse.
    • Use the tips of your first two fingers (not your thumb) and press lightly over the artery.
    • You can count your pulse for one minute (60 seconds), OR
      • Count for 30 seconds and multiply by 2, OR
      • Count for 10 seconds and multiply by six, or
      • Count for 15 seconds and multiply by 4.
        • They all add up to 60 seconds (1 minute)
• Check your pulse with a heart rate monitor
  • Includes a strap that goes around your chest by your heat and a wristwatch which shows the pulse.
• Monitor your exercise intensity by Rate of Perceived Exertion (RPE)
  • On a scale of 1-10, you determine how intense your exercise is.
    • 5=50% of your maximum heart rate, 7=70% of your maximum heart rate, etc.
  • The con to using this method your psychological status that could affect your self-assessment.

If your heart rate is too high, you’re straining. Slow down! If your heart rate is too low, and the intensity feels light to moderate, you may want to push yourself to exercise a little harder, especially if you’re trying to lose weight.

Developing your personal fitness plan

You will need to determine your goals and then design your plan to achieve your goals.

• Increase your chances of success by:
  • Realizing that the first month is generally the most difficult but stick with it!
  • Start out slow and be patient
  • Have reasonable expectations
  • Be committed and consistent
  • Find an activity partner
  • Keep record of your progress
• Consider cross training – participating in two or more different physical activities to achieve cardiorespiratory fitness

Websites that offer FREE workout and nutrition information and plans:

• JEFIT– provides workout routines and exercises based on muscle group and equipment
• Muscle and Fitness (M&F)- provides workout routines, tips, and videos and nutrition information for both men and women

Safety considerations when working out-

• Fluid Replacement-
  • Drink before you’re thirsty.*
    • If your exercise is more than 60 minutes, drink an energy replacement beverage (i.e. Gatorade) and water to help replace electrolytes and provide carbs for energy.
    • For exercise sessions less than 60 minutes, water alone is usually sufficient.

How to maintain a healthy weight

Some basic tips in maintaining your weight:

• Muscle metabolizes quicker than fat so add more muscle to your body with weight training.
• Eat more filling foods and foods high in fiber like fruits, vegetables, whole grains, and lean protein (chicken, turkey, seafood).
• Keep a journal of your food intake. You don’t have to do this forever, but get a good idea of how many calories you are taking in and burning with exercise and make necessary modifications.
  • Many app’s will do this for you and will break down not only your calories, but the main source of where your calories are coming from.
• Experts recommend at least 30 minutes of physical activity five days a week but more success is shown with 60-90 minutes daily.
• Measure your portions!
• Weigh yourself weekly, but don’t obsess about it.
  • Remember- Muscle weighs more than fat. Look in the mirror to see if you are getting muscle definition. If you are and your weight has not changed, no fret! You are getting stronger and replacing your fat with muscle.
• Eat low fat dairy products vs whole dairy products.
• Use My plate! 
  • Half your plate should be fruit and vegetables and the other half should be equally divided between whole grains and lean protein. If you get seconds, limit to vegetables, fruit, or low-fat dairy.
• Eat breakfast*
• Watch less TV.
  • Studies show that less than 10 hours per week were more successful in maintaining weight loss.

National and Local Resources

National

• CDC- Healthy weight and growth– addresses healthy habits (eating, physical activity, weight management) and how to help and support our children as they grow
• American Heart Association-
  • Healthy eating
  • Fitness
• Very Well Health- Information about fitness

Local

• Community resources
  • 211 Colorado- 211 is a confidential and multilingual service connecting people to vital resources across the state. No matter where you live in Colorado, you can find information about resources in your local community.
• Local programs
  • Colorado Springs Sports Corp (YES program)– Offers students the ability to learn multiple sports and life skills throughout the school year.
  • Widefield Parks & Recreation Center- Provides youth and adult sports and fitness as well as Arts and Crafts.
  • El Paso County Nature Centers- Provides free to low cost nature programs and camps for youth and adults. Centers are located at Fountain Creek, Bear Creek, and Fox Run Park.
  • El Paso County Parks and Recreation- Provides list of parks, trails, and nature centers across the county.

Refer to the Nutrition page for more information and local resources.