Basal Metabolic Rate and Resting Metabolic Rate

Metabolism

Questions

• What is metabolism?– the process whereby the body

converts food into energy (or uses it for bodily repairs) or stores it as fat for future use.

• What does Basal Metabolic Rate mean?– This is the rate at which your body

burns calories at rest or sleeping.

Two Types of Metabolism….

• Anabolism – “Adding” metabolism–building and storing–supports the growth of new cells, –maintenance of body tissues, – storage of energy for use in the future.

ProteinAmino Acids

repairs muscle

Two types of Metabolism

• Catabolism – “Creating” Metabolism–process that produces the energy required

for all activity in the cells. • Cells break down large molecules (mostly

carbohydrates and fats) to release energy. –This energy release provides:

» fuel for anabolism »heats the body»enables the muscles to contract » the body to move.

What Effects our Metabolism?

1.Body Composition

• Weight

• Exercise

2. Genetics/ Hormones

• Gender (due to muscle mass)

3. Age

4. Nutrition

About BMR (Base Metabolism Rate)

• The higher your BMR, the faster you can loose weight– Your BMR decreases when you go on a diet which has fewer

calories than your normal diet

• Exercise is the ONLY effective way to increase your metabolism due to increasing lean body mass

• Obesity is not caused by a slow metabolism!

How to Raise Metabolism…..

• Get regular exercise• Eat Breakfast and Eat

Regularly• Eat a Balanced Diet

Raise your metabolismAVOID

– Diet sodas/drinks• Trick your brain to think your body is getting

sugar when it’s really not, so then you get hungry more often and eat more!

– Energy drinks

– Diet pills• Are often different stimulants and have no long

term effects• Often contain animal hormones

Calories Burned with Exercise/ Activity

• Rate the Exercise in the order that burn the most Calories/hour to the least

• Walking (3mph)

• Watching TV• Swimming• Soccer• Running• Driving

Calories Burned with Exercise/ Activity

– Sleeping 55– Watching TV

72– Eating 85– Sitting 85– Standing 100– Driving 110– Housework,

moderate 160+

– Golf, with cart 180– Golf, without cart

240– Walking 2mph 240– Dancing, ballroom

260– Walking, 3mph

280– Table Tennis 290– Mowing the Lawn

324

• Type of ExerciseCalories/hour

Calories Burned per hour

– Skiing 340+– Tennis 350+– Water Aerobics 400– Skating/blading

420+– Dancing, aerobic

420+– Aerobics 450+– Bicycling, moderate

450+– Soccer 460+

– Jogging, 5mph 500– Swimming, active 500+– Hiking 500+ – Step Aerobics 550+– Cycling, studio 650– Jumping rope 700+– Running 700+

Determining Your BMR

• Conditions– No exercise for 30-40 minutes– Be completely at rest (awake)– Fasting for 12 hours

• Factors Affecting BMR– Age –

• BMR goes down 3% every 10 years

– Climate• BMR lower at Colder

temps

– Exercise• BMR increases after ex

Frame Size

• Women:• height under 5'2"

– small = less than 5.5“– medium = 5.5" to 5.75“– large = over 5.75“

• height 5'2" to 5' 5" – small = less than 6“– medium = 6" to 6.25“– large = over 6.25“

• height over 5' 5" – small = less than 6.25“– medium = 6.25" to 6.5“– large = over 6.5“

– Men:– height under 5' 5"

• small = 4.5" to 5.5“• medium = 5.5" to 6.5“• large = over 6.5"

– height over 5' 5" • small = 5.5" to 6.5“• medium = 6.5" to 7.5“• large = over 7.5"

Desirable Weights for Men and Women

Frame SizesWomen Small Medium Large4' 10" 102-111 109-121 118-1314' 11" 103-113 111-123 120-1345' 0" 104-115 113-126 122-1375' 1" 106-118 115-129 125-1405' 2" 108-121 118-132 128-1435' 3" 111-124 121-135 131-1475' 4" 114-127 124-138 134-1515' 5" 117-130 127-141 137-1545' 6" 120-133 130-144 140-1595' 7" 123-136 133-147 143-1635' 8" 126-139 136-150 146-1675' 9" 129-142 139-153 149-1705' 10" 132-145 142-156 152-1735' 11" 135-148 145-159 155-1786' 0" 138-151 148-162 158-179

Frame SizesMen Small Medium Large5' 2" 128-134 131-141 138-1505' 3" 130-136 133-143 140-1535' 4" 132-138 135-145 142-1585' 5" 134-140 137-148 144-1605' 6" 136-142 139-151 146-1645' 7" 138-145 142-154 149-1685' 8" 140-148 145-157 152-1725' 9" 142-151 148-160 155-1765 10" 144-154 151-163 158-1805' 11" 146-157 154-166 164-1846' 0" 149-157 157-170 164-1886' 1" 152-164 160-174 168-1926' 2" 155-168 164-178 172-1976' 3" 158-172 164-182 176-2026' 4" 162-176 171-187 181-207

Classifying Body Weight

• Overweight– 10-15% over your ideal weight

• Over-fat– Greater than recommended

• Obese– 20-30% over ideal weight and Over-fat

• Underweight– Below ideal weight

• Malnourished– Not eating the recommended nutrients

from food.

BMI

• Desirable BMI• Healthy

– Under 18 - 25• Overweight

– 25 to 29.9   • Obese

– 30 or more

• Body Mass Index– Benefits

• Easy• Inexpensive• Relatively accurate

– Disadvantages• Not very precise• Does not differentiate

between muscle and fat

Find your BMI

• Weight 2.2 = ___ kg• Height in inches (5ft=60in)

(___in x .0254)2 = ___m2

BMI = kg/m2

• Submerge patient under water or in an air compression chamber (you don’t feel the pressure)– Fat floats, muscle

and bone sink–+/- 1.5% error **

Body CompositionHydrostatic Weighing or

“Bod Pod”

• Benefits– Is the absolute best

way to find specific body fat

• Disadvantages: • requires a lot of equipment

and space • Requires in-depth

knowledge• May cause athlete anxiety

Body CompositionBioelectrical Impedance

• Most widely used• VERY low voltage electricity is sent

through your body. • Measures how much of and how fast the

electrical current goes through your body.

– Dependant upon• Don’t eat and drink within

4 hours of the test • No exercising within 12

hours of the test • Urinate completely prior

to testing • No alcohol within 48

hours of the test • No water loss/diarrhea

pills prior to testing unless instructed by your physician

Body CompositionBioelectrical Impedance

• Benefits• no technical knowledge needed• Quick • Mobile• +/- 3% error

• Disadvantages• Overestimate lean

people and underestimate obese people

• accuracy depends on a lot of things which may be hard to control

American Council on ExerciseClassification Women

(% fat)Men

(% fat)

Essential Fat 10-12% 2-4%

CompetativeAthletes

14-20% 6-13%

Fitness 21-24% 14-17%

Acceptable 25-31% 18-25%

Obese 32% plus 25% plus

Affects of Obesity

•Obesity is considered to be when a person’s weight is 20% above an appropriate weight

Health Problems associated with Obesity

• Health Problems include–Digestive Problems–Breathing Difficulties–Diabetes–Cancer–Arthritis–Cardiovascular Disease

Health Problems associated with Obesity

• Heart Attack, Stroke, High Blood Pressure– Overweight people have higher cholesterol

levels in their blood• That cholesterol begins to stick to blood

vessel walls–Blood and oxygen and other fuels do

not get to where it needs to go»The heart or brain gives out

Losing Weight Safely and Effectively

• Analyze Eating patterns• Develop good exercise

habits• Set reasonable goals • Reward yourself• Make Moderation Key!• Make it personal

Losing Weight Safely and Effectively

• A safe amount of weight to lose is 1-2 lb per week– expect a plateau – A person should attempt to:

• decrease calorie intake by 500 calories/day

– Do not set your goal to lose more than 10% of your body weight in 6 months

LOSING Weight Safely and Effectively

• Don’t try to starve yourself– Once your body thinks/knows it is not getting

any more fuel, it begins to store everything that you give it for vital functions

– Healthy snacking allows your body to keep metabolism, energy levels, and mood up

• EAT BREAKFAST!– This starts up your metabolism early in the day– Gives you more energy throughout the day, so

that you can be more active…thus burning more calories and loosing weight.

LOSING Weight Safely and Effectively

• Drink fluids either 30 minutes before and with a meal, to become more full before you eat therefore decreasing portions.

• Develop your own program that YOU like, and that YOU can stick to.–Once the weight is lost, keep up the

routines, don’t go back into old habits.

GAINING Weight Safely and Effectively

• Eat more frequently. – Eat five to six small meals throughout the day

rather than two or three large meals. • High protein, High Calorie, Low fat

• Exercise, especially strength training, – can help you gain weight by building up your

muscles and adding more "bulk" to your body. It may also stimulate your appetite.

Gaining Weight Safely and Effectively

• Eat nutrient-rich foods. – As part of an overall healthy diet, choose

whole-grain breads, pastas and cereals; fruits and vegetables; low-fat dairy products; lean protein sources; and nuts and seeds.

– Mix it up. • Add cheese to casseroles, soups and scrambled

eggs; nonfat dried milk to stews; and chicken to soups.

Gaining Weight Safely and Effectively

• Watch what you drink. – NO: diet soda, coffee, tea and other drinks with few

calories and little nutritional value. – YES: smoothies or healthy shakes made with milk

and fresh or frozen juice and sprinkle in some ground flaxseed.

• Add in calorie-dense snacks. – Choose calorie-dense foods, such as nuts, peanut

butter, cheese, dried fruits and avocados. – Also, have a bedtime snack, such as a peanut butter

and jelly sandwich or a wrap sandwich with avocado, sliced vegetables and meat or cheese.

Snacking•Benefits of Snacking

–Binge control –Extra energy and nutrients–Satisfaction for small appetites

Snacking

• What snacks to choose?–Whole grains. –Fruits and vegetables.–Nuts and seeds.–Low-fat dairy products.

A Week of Food: US

Mexico

Great Britain

Australia

Italy

Japan