Rockaway Walks Fitness Column
Based on dietary recommendations this article will help you understand the importance of knowing your daily caloric intake in reaching desired body weight and the caloric expenditure of your cardiorespiratory training program.
For example, my desired body weight is 167 pounds, my actual weight is 174 pounds, minus my desired weight is a difference of 7 pounds. I need to lose 7 pounds to reach my desired body weight. According to the United States Department of Agriculture Center for Nutrition Policy and Promotion the My Pyramid education framework has been established for activity levels for Estimate Energy Requirement (EER). The Estimate Energy Requirement represents the average dietary energy intake that will maintain energy balance in a healthy person of a given gender, age, weight, height, and physical activity level (Institute of Medicine Dietary Reference Intakes macronutrients report, 2002). The calorie levels for the food intake patterns are matched to age/sex groups. My EER for an adult male (age 50) using an Activity Level Coefficient for Active (1.26), height (1.76m), and weight (79kg) is 2,943 calories needed to sustain an active lifestyle which includes at least 60 minutes per day of moderate physical activity. Examples: of moderate physical activity is walking for 3-4 miles a day inclusive of activities of daily living. Calculating my training heart rate (using the Karvonen formula) and calorie expenditure per session. My Target Heart rate zone is 121 and 155 bpm (at .5 to .85) the caloric expenditure (VO2 lm x 5kal x kg = Kcal). My first few weeks’ activities will include stationary ergometer intensity 7 Mets for 30 minutes (1.9l/min x 5kcal x 30 min) equal approximately 286.5 Calories burned from activity. Using the overload principle during the change of activity swimming, skip roping, and basketball or volleyball or handball at intensity of 9 Mets for 30 minutes (2.45l/min x 5kcal x 30 min) equal approximately 386 calories burned.
Now that I know how many calories are associated with the activity level I can now design a weight management program. This will include setting body weight goals (BMI, %BF), assessing calorie Intake (a food record) and energy expenditure (Estimate Energy Requirement (EER), and designing weight loss/gain programs (review The Wave article on Exercise to Improve Flexibility, Strength and Endurance).
The types of foods in one’s diet are important for nutritional values (Carbohydrates 45%-65%, Fat 20%- 35% Protein 10%-35%, Minerals, Vitamins, and Water). Best practices for promoting healthy weight are changing lifestyle to reduce total calories (caloric balance, food log, consult fitness professionals or dietitian), reduce fat intake, increase physical activity, change unhealthy eating behaviors (understanding of daily values and food labels). Since I am at the optimal body fat (22% Bioelectrical Impedance Analysis) my concern is to target the nutritional values of my food choices. Example, the types of fatty foods and stay within guidelines for ideal values like reduce Low Density Levels (LDL) and increase High Density Levels (HDL) and keep total cholesterol under 200mg. This is just one example that can be applied to different nutritional values (review The Wave article on Eating Healthy Foods).
I know that it takes 3500 kcal to lose one pound of fat. Knowing my EER values (2,943 calories) I can develop a program to reach my goal to lose 7 pounds. By decreasing caloric food intake by 200 calories and increasing my physical activity as mentioned moderate intense per day (include stationary ergometer intensity 7 Mets for 30 minutes) (1.9l/min x 5kcal x 30 min) equal approximately 286.5 Calories burned form activity). I would be burning a minimum of 500 calories over intake. If I continue this activity for 7 days I would reach 3500 calories burned for the week. This is equivalent to 1 pound a week being lost, contributing to my weight management program. By continuing this for 7 weeks I would lose and reach my desired weight goal of 167 pounds. What I learned is that by changing intensity of activity, water and food intake I could maintain and manage my desired body weight over my lifespan. Also, that my daily caloric need for activity is 20-30 percent resting metabolic rate, 60-70 percent and thermic effect of food, 10 percent of my 2,943 calories of estimated energy requirement (EER). Knowing one’s EER helps in figuring out an effective dietary plan and cardiorespiratory training program. Additional sources are the government website choosemyplate. gov (US Department of Agriculture) for templates for charting personal diets and assessment tools (review The Wave article on Relax, Rest and Sleep Well).
By visiting the www.choosemyplate .gov website (I find the site easy to understand and navigate for all ages) and the simple entry of my age, height and weight I was provided with my personal diet plan (don’t hesitate to get your very own dietary plan).
According to www.healthypeople2020
.gov website (U.S. Department of Health and Human Services 10 year objective for improving the health of all Americans) approximately 1 in 3 adults (34%) and 1 in 6 children and adoles- cents (16.2%) are obese. Obesity related conditions include heart disease, stroke, and type 2 diabetes; which are among the leading causes of death. These circumstances of overweight and obesity significantly increase medical coasts and pose a staggering burden on the U.S. medical care delivery system.
It’s my concern that all people eat a healthy diet, participate in regular physical activity, and achieve and maintain a healthy body weight as critical to improving the health of Americans across theirr lifespan.
This article is dedicated to the sixth anniversary of Rockaway Walks season (12 week) that began June 23 and ends September 8 (All fitness levels Welcome!!). Special thanks go out to Councilman James Sanders (and Donovan Richards, chief of staff), St. John’s Episcopal Hospital, Joseph Addabbo Health Center, Stop N Shop, Modell’s Sporting Goods, CUNY University Student Senate, VESID, York College, The Wave newspaper, NYC Parks and Recreation, Department of Environmental Protection and Healthy Lifestyle Changes, Inc. For questions or concerns contact me at steven_ mccartney@walk programs.com.