fitness and healthy body image

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Fitness and Healthy Body Image presentation from Christine Foster at Western Michigan University


Maintaining a Healthy Body

Fitness and Body ImageChristine Foster, M.A., LLPC, NCCMind Clearing

Focus on Self Image, Fitness and Personal ResponsibilityObesity in AmericaFitness in a NutshellPhysical fitness: the ability of the body to respond to the physical demands placed upon it.

Two CategoriesSkill-relatedHealth-relatedPhysical FitnessPhysical Fitness for Optimal Health: has three componentsCardiorespiratory fitnessMusculoskeletal fitnessBody composition

Moderate vs. Vigorous ExerciseME: Not conditioning the heart, expends some calories, gets the body moving. VE: Conditions the heart (is aerobic) which means you are exercising between 55% and 90% of your maximal heart rate.

Weight trainingMuscular strengthMuscular endurance

To develop strength, you need to train at a higher intensity for a shorter durationTo develop endurance, you need to train at a lower intensity for a longer durationFlexibilitySTRETCH!!!Before and after workoutsListen to your bodyBenefits?Benefits to FitnessWhat benefits do you experience from physical fitness?

Goals for Physical FitnessIncreasing your Target Heart Rate (THR) cause increased strength and ability in your cardiovascular system.Ones heart rate reserve is the difference between resting and max heart rate. The lower resting heart rate the better.Reaching and/or maintaining a healthy body weight

Body FatBody fat percentage is the percentage of your body made up of fat.Athletes 5-10% (M) & 15-20% (F)Men 11-20%Women 17-30%Fat Distribution is where fat is located on the body.Abdominal fat is more dangerous than fat located other parts of the body.Weight InfluencesGender and AgeObesogenic EnvironmentsLifestyle InfluencesDieting and ObesityStress ResponseOthers?How to drop and maintain weightStress-Increased stress cause the body to release hormones, such as cortisol, that increases weight.Starvation dieting-eating too few calories causes the body to store fat.Energy balance-food intake (measured in calories) needs to equal or be less than output (activity level).Achieving a Healthy Body WeightIndividualsSMART planBalanced lifestyleBalanced dietSupportSocietyPromote healthy choicesObesity Prevention ProgramsTips for Fitness PlanningEvaluate body type and fitness needsChallenge cultural normsAssess motivation level and obstacles to exerciseCreate a plan (times/dates/activities)Create strategies to motivateIncorporate activity into everyday activitiesHave a physical first!Flexibility, be willing to try new things and also work on stretches and your bodies ability to move!Dont give up, even if you skip a day (or a month) it is never too late to start back up!

Tips for exercise!Harvard School of Public Health

Healthy Body and Body ImageThink about your body image. What are the attitudes, images, perceptions you have about your body?

What are the cultural pressures that influence how you feel about your body?Etiology of BeautyWhat is considered beautiful?Who makes these decisionsHow do definitions of beauty change?

Are there gender differences?Culture Impacts PerspectiveFrom an early ageUnrealistic expectationsPressures on men & women Creation of perfect bodies

Youth and MediaThe Female BodyStandards of beauty have changed over time

Evolution of Beauty

Media Pressures-Music1992Sir Mix A Lot 2014All About That Bass

Do you notice any differences about the messages being sent?Examples?

Whats Average??The average Woman today:Stands 54Weighs 145 poundsWears size 11-14Measures 36/30/41

The Male BodyWhats hot and whats not?Pressures to be cutPressures to be thin

Evolution of Beauty

Steroid UseOne million American men have tried steroids6% have tried them before the age of 18Women use steroids also, but it is less commonNumerous Dangers:Stunted growthLiver toxicityIncreased risk of HIV and HepatitisHair lossShrinking of the testiclesBodily hair growthHigh blood pressureIncrease of LDL (bad cholesterol)Increased aggressionHeart attack/strokeDisordered Relationships to BodyProlonged exposure to:Inaccurate beliefsMediaPrejudicePeer Influence

Disordered EatingBody Dysmorphic DisorderExercise DisordersAnorexia NervosaObsessive control of food intakeStrictly limiting caloriesSignificant weight lossPhysiological Damage

Bulimia Nervosa & Binge EatingBulimia Nervosa:Excessive Food IntakePurging (Vomiting, Laxatives, and Exercise)Relatively normal weight

Binge Eating:Excessive Food IntakeEmotion ManagementAny type of weight (under, normal, over, etc.)Body Dysmorphic DisorderPreoccupation with a defect in appearanceExcessive concernSignificant distressNot better accounted by an eating disorderMuscle DysmorphiaBigorexia or reverse anorexiaReal Life Ken