Maui Gym, Sports Club and Fitness Center

Sports Club Kahana in West Maui Hawaii


Obesity and the Brain

14
Oct
2010
Author: monica | Filed under: Blog, Nutrition

There are many well known health problems associated with obesity. These include:

  • Heart Disease and stroke
  • High blood pressure
  • Diabetes
  • Cancer
  • Gallbladder disease and gallstones
  • Osteoarthritis
  • Gout
  • Breathing problems and asthma

Obesity is also linked to problems with the brain.  As the weight goes up, brain size goes down.  In a recent article, “Obesity and the Aging Brain” author Gary Wenk Phd reports that “Obesity shrinks critical brain regions and increases the risk of getting Alzheimer’s disease…(and) a higher body mass index was associated with shrinkage in every region of the cortex!” The author sites recents studies which find that elderly thin people have less impaired learning and better memory than elderly obese.  The cause of the shrinkage is believed to be due to specialized proteins called cytokines which are linked to inflammation from fat cell. According to Dr. Wenk, cytokines can shrink parts of the brain associated with learning new things and recalling memories.  The good news is that when fat cell inflammation is reduced through weight loss, the brain can recover.

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Zumba® for Kids

7
Sep
2010
Author: monica | Filed under: kids

 Sports Club Kahana will be offering
Zumba® for Kids from Oct 5th – Nov 16th .

Zumba® for Kids is for boys and girls ages 5-8. Classes are held once a week on Tuesdays from 4:30-5:00pm. The price for the 7 week session is $70. Kids may also drop in for $15 per class.  Come prepared with loose clothing and sneakers.

What is Zumba®? Zumba® is a Latin inspired fitness & dance craze that has swept the nation. The philosophy of Zumba® is simple. Zumba® wishes for everyone to have fun while working out. In a typical Zumba® class, you will be motivated by great music, an energetic instructor, and dance/fitness moves that are fun and easy. Best of all, you will get a great workout while having a blast. You don’t even notice that you are working out because you are having so much fun!!

Sports Club Kahana is offering a complimentary sample class of
Zumba® for Kids on Saturday, September 25th from 12:00-12:30.

Zumba® for Kids will be instructed by Miyako Burman, a certified Zumba® instructor.

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To determine daily calorie needs (DCN), add your basal metabolic rate (BMR) and calories required for daily physical activity. 

DCN = BMR + daily activity calories

The basal metabolic rate or BMR is the amount of energy required, in the form of calories, to sustain a one’s daily involuntary bodily functions such as circulation, respiration, temperature maintenance, hormone secretion, nerve activity, and new tissue synthesis. Basal metabolism consumes the majority of calories per day for functioning. There are numerous equations to determine basal metabolism.  A quick and easy estimate of BMR is

Men: kg body weight x 24 = cal/day
Women: kg body weight x 22 = cal/day
(lbs/2.2 = kg)

When determining your daily caloric needs, it is important to determine an activity level.  When you move and exercise, the body requires additional calories to fuel the activity.  Even if you are mostly sedentary, the body still needs calories beyond that which is required for BMR.  The category of activity level will be broken down into sedentary (20-35%), light activity (35-50%), moderate activity (50-65%), and heavy activity (65-100%). 

Sedentary: You sit down or stand still most of the day.
Light: You move around some of the time.  For example –  a school teacher, who does no additional exercise, falls into this category. 
Moderate:  Your occupation is in the light category and you add regular exercise weekly, or your occupation requires moderate physical work such as a golf or yoga instructor.  Moderate activity includes hoeing and weeding, gardening, recreational bicyling, skiing, and tennis.
Heavy: Your occupation is physically demanding such as a roofer or carpenter or you get 10+ hours of high intensity exercise per week. This includes fast jogging, basketball, soccer,  advanced ballet, and body-building.

Now let’s try some examples.  Jill weighs 130lbs and is in the light activity category.  Jack weighs 200lbs and is in the heavy activity category. 
First, we must change pounds to kg.
Jill – 130lbs/2.2 = 59kg        Jack – 200lbs/2.2 = 91kg

Next, find BMR using the quick and easy equation above.
Jill (female):  59kg x 22 = 1,298 cal/day      Jack (male): 91kg x 24 = 2,184 cal/day

Then, calculate activity energy expenditure.
Jill (light activity 35-50%): 1,298 cal/day x 0.35 = 454 cal      1,298 cal/day x 0.50 = 649 cal
Jack (heavy activity 65-100%):
2,184 cal/day x 0.65 = 1,420 cal   2,184 cal/day x 1.00 = 2,184 cal

Finally, plug numbers into DCN = BMR + daily activity calories

Jill, female, 130lbs, light activity
DCN = 1,298 BMR + 454 cal = 1,752 cal/day     1,298 BMR + 649 cal = 1,947 cal/day
DCN = 1,752 – 1,947 cal/day

Jack, male, 200lb, heavy activity
DCN = 2,184 BMR + 1,420 cal = 3,604 cal/day    2,184 BMR + 2,184 cal = 4,369 cal/day
DCN = 3,604 – 4,369 cal/day

When determining your daily calorie needs, it is important to remember that this is an estimate.  There are additional factors which can alter both energy expenditure and energy needs such as the ratio of lean body mass to fat mass.  Certain prescription medications can speed up or slow down basal metabolism. Pregnancy and illness can also change basal metabolism. 

Determining your daily calorie or energy needs is a great first step to losing weight or gaining weight. If you want to lose weight, consume enough calories for your basal metabolism, and either take in less calories for activities or increase your activity level.  If you want to gain weight, consume enough calories for your basal metabolism, and either consume more calories for activities or decrease activity level.   Remember to adjust your BMR periodically while you are losing or gaining weight.  Please consult your physician before changing your diet or starting an exercise program.   

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Information in this blog was taken from Jillian Michaels’ article, “Making the Cut.”

Split Routines: Focusing on different muscle groups during workouts, rather than hitting all muscle groups in a single workout.

Super-Sets:  Performing two different exercises, one after another, with no rest period. 
There are two categories of super-sets:
1) Same muscle group
2)  Antagonist (or opposing muscle groups)

Combo-Lifting: Combining two or more lifts into one exercise.
There are three different methods of combo-lifting:
1) Straight Combo-lift:  two lifts performed one after another (example: squat then shoulder press)
2) Complexes:  Three or more lifts performed in one exercise.
3) Hybrid-lifts:  Two or more exercises in one movement such as a lunge while doing biceps curl, or a squate while doing a shoulder press at the same time.

Pyramids:  Using a calculated and steady increase of weight based on a person’s one rep max. 
For example,
The first week a person may lift 55% of 1RM (12-15 reps), 60% of 1Rm (8-10 reps) and 65% of 1Rm (6-8 reps). 
The second week, 60% of 1RM (12-15 reps), 65% of 1RM  (8-10 reps) and 70% of 1RM (6-8 reps). 
The third week, 65% of 1RM (12-15 reps), 70% of 1RM (8-10 reps) and 75% of 1RM (6-8 reps). 
The fourth week, 70% of 1RM (12-15 reps), 75% of 1RM (8-10 reps) and 80% of 1RM (6-8 reps). 
After about four weeks of this progression, they would then find a new one rep max and start over with the same %1RM and reps format.

Reverse Pyramid: It is the same concept as the pyramid technique, but in reverse.  This would mean the person would lift heavier to lighter instead of lighter to heavier per week.

Circuit Training: Helps to build lean muscle while simultaneously improve aerobic fitness.  It is a series of exercises, one after another, with no rest period. The circuit is carefully designed, so that a muscle group is resting while another is working. Circuit training can be performed doing all resistance training, all cardio training or a combo of resistance and cardio.

Interval Training: Time periods of high-intensity followed by low-intensity cardiorespiratory exercises. This works both the anaerobic and aerobic systems. 

Plyometrics: Explosive and power training such as jumping, hopping and bounding exercises. It is also known as jump training. Plymetrics is high-intensity, advance and sport-specific training.

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