Put Some Pep In Your Step Cory Scheadler & Alex Lucas Winter - - PowerPoint PPT Presentation

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Winter 2012 Series Put Some Pep In Your Step Cory Scheadler & Alex Lucas Winter 2012 Series What is a Calorie A calorie = Energy contained in a food substance. A single calorie = energy required to temperature of 1g water by 1C 1

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Winter 2012 Series

Put Some Pep In Your Step

Cory Scheadler & Alex Lucas

SLIDE 2

Winter 2012 Series

What is a Calorie

A calorie = Energy contained in a food substance. A single calorie = energy required to  temperature of 1g water by 1°C 1 kilocalorie (kcal) = 1 Calorie 1g CHO = 4 kcal 1g Protein = 4 kcal 1g Fat = 9 kcal 1g Alcohol = 7kcal

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Winter 2012 Series

How Does Your Body Use Calories?

Calories = Fuel source = Energy (E) Energy is required to maintain life Basal Metabolic Rate (BMR) - lowest E to sustain life. ≈ Resting Metabolic Rate (RMR) E used at rest. Thermic Effect of Food (TEF)- E required to use food eaten (CHO<Protein) Thermic Effect of Activity (TEA)- E required for activity

So BMR+TEF+TEA = daily total

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Winter 2012 Series

How can understanding Calories be of value?

Expenditure Intake

FOOD PHYSICAL ACTIVITY TEF BMR

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Winter 2012 Series

How many Calories?

Pancakes – 225 Syrup - 200 Bagel – 215 Banana – 90 Butter – 100 Orange Juice – 110 Coffee – 0 Latte - 150

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Reading labels

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Winter 2012 Series

How many Calories?

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Winter 2012 Series

Energy cost of activity

Moderate intensity exercise = 3.5 – 7 kcal per minute Walking - 3 to 4.5 mph Stationary bicycling General weight lifting Vigorous intensity exercise = >7.5 kcal per minute Race walking - >5mph Jogging or running Stationary bicycling >10mph Circuit weight training

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Winter 2012 Series

Additional Factors

Age – 1 – 2 % per decade (Muscle mass, Hormones) Gender – Females < Males (Muscle mass, Hormones) Exercise Type – Running > Walking Fitness Level – Higher Fitness < Lower Fitness (Efficiency)

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Winter 2012 Series

Putting it all together

Your Energy Requirement

1. Conversions

Weight __________ lbs / 2.2 = __________ kg Height ____‘_____ “ = ______“ * 2.54 = ___________ cm

150 68.2 5 5 65 165

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Winter 2012 Series

Putting it all together

Your Energy Requirement

2. Resting Metabolic Rate (RMR)

If you know your % fat: ________ * __________ = ___________ %fat weight fat weight ________ - __________ = ______________ Weight fat weight lean body weight Cunningham: RMR = 500 + 22 (_____________) = __________________ kcal Lean body weight RMR

0.30 68.2 20.5 20.5 68.2 47.7 47.7 1549

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Winter 2012 Series

Putting it all together

Your Energy Requirement

2. Resting Metabolic Rate (RMR)

If you do not know your % fat: Harris-Benedict: Male RMR 66.47 + 13.75 (________) + 5 (________) – 6.76 (_______) = ___________ kcal weight height age RMR Female RMR 655.1 + 9.56 (________) + 1.85 (_________) – 4.68 (________) = __________ kcal weight height age RMR

68.2 68.2 165 165 30 30 1627 1472

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Winter 2012 Series

Putting it all together

Your Energy Requirement

3. Physical Activity Index (PAI)

PAI workout (PAI-w) days = _________ PAI non-workout (PAI-nw) days = __________ Activity level Male Female

Bed Rest 1.2 1.2 Very Sedentary 1.3 1.3 Sedentary/ Maintenance 1.4 1.4 Light 1.5 1.5 Light Moderate 1.7 1.6 Moderate 1.8 1.7 Heavy 2.1 1.8 Very Heavy 2.3 2.0

1.7 1.4

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Winter 2012 Series

Putting it all together

Your Energy Requirement

4. Thermal Effect of Food (TEF)

____________ * _________________ = _________________ kcal RMR 5-10% TEF

1600 0.05 to 0.10 80 to 160

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Winter 2012 Series

Putting it all together

Your Energy Requirement

5. Estimated Energy Requirement (EER)

Workout day: ___________ * _________ + ___________ = _____________ kcal RMR PAI-w TEF EER-w Non-workout day: ___________ * _______ + __________= _____________ kcal RMR PAI-nw TEF EER-nw

1600 1600 1.7 1.4 120 120 2840 2360

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Winter 2012 Series

Practical implications

Taking in less Calories – Low Fat vs. Low Calorie Expending more calories – Extra day of exercise Incidental PA (stairs, parking further away)

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Winter 2012 Series

Examples of changing your exercise routine

For a person typically exercising 2 x p/week for 1 hour 20 minutes treadmill walking -4 kcal x 20mins = 80 kcal 40 minutes weight lifting -(moderate)5 kcal x 40 = 200 kcal = 280 – 300 kcal per session (approx) = 560 – 600 kcal per week Adding 1 extra workout day or half an hour of walking = 600 + 120 = 720 kcal Or walking faster, or higher grade = 5kcal x 30 = 150 kcal

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Winter 2012 Series

Examples of changing diet

Eating smaller portions – Serving sizes Eating Smaller meals more often (TEF) Choosing lower calorie options Treat type foods less often Applebee’s choc chip Sundae

1580 kcal

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WITH AGING

Expenditure 2360 Intake-adjust accordingly

FOOD PA - 640 TEF - 120 BMR- 1600

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WITH AGING

Expenditure 2360 Intake-adjust accordingly

FOOD PA - 640 TEF - 120 BMR- 1600

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WITH AGING

Expenditure 2470 Intake-adjust accordingly

FOOD PA - 750 TEF - 120 BMR- 1600

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Winter 2012 Series

What’s the take home?

IT takes effort to count and monitor Energy Balance BUT, Monitoring for a week here and there gives you a good idea of where you can make changes and really helps with managing your energy use! GOOD LUCK!

SLIDE 23

Winter 2012 Series

THANK YOU FOR COMING!

We hope you enjoyed this session!

SLIDE 24

Winter 2012 Series

Put Some Pep In Your Step

Cory Scheadler & Alex Lucas

What is a Calorie

A calorie = Energy contained in a food substance. A single calorie = energy required to  temperature of 1g water by 1°C 1 kilocalorie (kcal) = 1 Calorie 1g CHO = 4 kcal 1g Protein = 4 kcal 1g Fat = 9 kcal 1g Alcohol = 7kcal

How Does Your Body Use Calories?

So BMR+TEF+TEA = daily total

How can understanding Calories be of value?

Expenditure Intake

How many Calories?

Pancakes – 225 Syrup - 200 Bagel – 215 Banana – 90 Butter – 100 Orange Juice – 110 Coffee – 0 Latte - 150

Reading labels

How many Calories?

Energy cost of activity

Moderate intensity exercise = 3.5 – 7 kcal per minute Walking - 3 to 4.5 mph Stationary bicycling General weight lifting Vigorous intensity exercise = >7.5 kcal per minute Race walking - >5mph Jogging or running Stationary bicycling >10mph Circuit weight training

Additional Factors

Age – 1 – 2 % per decade (Muscle mass, Hormones) Gender – Females < Males (Muscle mass, Hormones) Exercise Type – Running > Walking Fitness Level – Higher Fitness < Lower Fitness (Efficiency)

Putting it all together

Your Energy Requirement

150 68.2 5 5 65 165

Putting it all together

Your Energy Requirement

0.30 68.2 20.5 20.5 68.2 47.7 47.7 1549

Putting it all together

Your Energy Requirement

68.2 68.2 165 165 30 30 1627 1472

Putting it all together

Your Energy Requirement

1.7 1.4

Putting it all together

Your Energy Requirement

1600 0.05 to 0.10 80 to 160

Putting it all together

Your Energy Requirement

1600 1600 1.7 1.4 120 120 2840 2360

Practical implications

Taking in less Calories – Low Fat vs. Low Calorie Expending more calories – Extra day of exercise Incidental PA (stairs, parking further away)

Examples of changing your exercise routine

Examples of changing diet

Eating smaller portions – Serving sizes Eating Smaller meals more often (TEF) Choosing lower calorie options Treat type foods less often Applebee’s choc chip Sundae

WITH AGING

Expenditure 2360 Intake-adjust accordingly

WITH AGING

Expenditure 2360 Intake-adjust accordingly

WITH AGING

Expenditure 2470 Intake-adjust accordingly

What’s the take home?

IT takes effort to count and monitor Energy Balance BUT, Monitoring for a week here and there gives you a good idea of where you can make changes and really helps with managing your energy use! GOOD LUCK!

THANK YOU FOR COMING!

We hope you enjoyed this session!

Questions!