Healthy Bodies…

 We want you to enjoy your healthy body. Keep visiting for information on different aspects of how to take care of your physical vessel. To be fit you should be strong, flexible, have endurance and be physically toned.

 The following guides can assist with helping you to determine your target goal:

1. To be healthy the recommended percent body fat for women is 20-21% and men 13-17%. Thirty percent body fat for women and 25% for men is considered obesity.
2. To calculate your Body Mass Index click here http://www.cdc.gov/ and type in the search box – Body Mass Index calculator to calculate your BMI.
3. Information on growth charts, visit http://www.cdc.gov/growthcharts/
4. Hip-waist ratio is an indicator of fat around the abdomen and is associated with a greater health risk for diabetes and cardiovascular disease.

 To take your waist-to-hip ratio = waist circumference ÷ hip circumference

Desirable values for women: < 0.80

Desirable values for men: <0.95

Tips for Exercising

• Engage in a variety of activities. Don’t get in the rut of doing the same routine daily. Remember that anything that gets you moving is considered physical activity. Playing with the kids, raking leaves, mowing the lawn, house cleaning, or jumping rope all burn calories.
• Exercise longer than 30 minutes at a moderately intense level. Keep at a good pace for longer than 30 minutes and the body starts burning more fat for fuel.
• You don’t have to buy expensive clothing, equipment or belong to a gym to exercise. Any physical activity is exercise. Do what you enjoy so that you will maintain the performance.
• The more active you are the more prone you are to injury. Prepare your body with a thorough warm-up and cool down period. This is just as important as the activity itself.
• Gradually build up to a more intense level. If you can’t say “good morning how are you” without choking, or grasping for breath, you are working too hard.

      Factors that affect fat use during physical activity:

      The amount of fat in the diet (ways to lower fat intake are clearly addressed  in the book Finger Lickin’ Way to Fight the Fat

       Aim for a high carbohydrate diet to maintain endurance and stabilize glucose levels.

       Intensity and duration of the physical activity

       Degree of fitness to perform the exercise, the more fit you are mobilizes fat stores better

Check out our Corporate Wellness Program. Our Personal Fitness Trainers specialize in physical toning and exercises to burn fat. Our Registered Dietitians can plan healthy meals or provide lunch n’ learn seminars that include how to prepare low-fat tasty meals. During these seminars your organization will be treated to lunch while learning current well-researched information they can use.

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256-721-4063 or email: Donna@healthopera.biz