Exercise Questions and Answers

Many people have asked me questions pertaining to health, disease, and fitness. This month I will share with you some of the more frequently asked questions.

Q: How many calories do I need to burn before I lose 1 pound of fat?

It takes 3500 calories to burn one pound of fat. That means if you want to lose 1 pound of fat in 1 week you need to deplete your body of 3500 calories. One method to lose 3500 calories in 7 days is: Deplete 500 calories a day (7 days X 500 calories each day=3500 calories a week). To do this, eat 250 fewer calories a day than what you normally eat and exercise off 250 calories a day=500 fewer calories per day

Q: Where do I (Erin Nelson) find exercise recommendations?

I make recommendations based on the guidelines suggested by the American College of Sports Medicine (ACSM). ACSM is an association of people and professions (18,000 members (delete the apostrophe) worldwide) sharing the commitment to explore the use of medicine and exercise to make life healthier for all Americans. ACSM is an organization founded in 1954 and committed to the diagnosis, treatment, and prevention of sports-related injuries and to the promotion of physical activity. ACSM's mission is to promote and integrate scientific research, education, and practical applications of sports medicine and exercise science to maintain and enhance physical performance, fitness, health, and quality of life.

When should I start exercising following gastric bypass surgery?

Prior to surgery, your doctor will discuss your plan of care and what you can expect while hospitalized. You will learn various exercises. Immediately post-op (right after surgery), and throughout hospitalization, you need to perform deep breathing and range of motion exercises. If no surgical or medical complications occur, expect to be sitting in a chair and walking the day of surgery, or the next day.

Once home, follow your doctor’s orders. Typically, you should start a walking program the day after you get home. The walking program, initially, will not be for cardiovascular fitness but to help prevent surgical complications (such as congestion of the lungs, and blood clots in the veins of the legs) . Later, the walking program will speed up and go for a longer duration to be for cardiovascular fitness and weight loss.

No strength training (weight lifting or carrying heavy objects) until you see your doctor six weeks after surgery. (You don't want to disrupt any of your incisions , ouch!)

How often should I exercise?

Aerobic exercise (walking, swimming, etc.) should be performed most days of the week for a minimum of 30 minutes.

Strength training should be, at least, twice a week for each muscle. REMEMBER: Do not work the same muscle two days in a row.

Define “target heart rate range."

Target heart rate range is the numerical range within which your heart should be beating during exercise to make the activity safe and effective.

How do I calculate “target heart rate range”?

First, calculate your Maximum Heart Rate by taking:
220-age

Second, determine your Lower-Limit Exercise Heart Rate by multiplying:
Maximum Heart Rate X 0.6.

Third, determine your Upper-Limit Exercise Heart Rate by multiplying:
Maximum Heart Rate X 0.9.

Your Exercised Heart Rate Range is between the Lower and Upper limits. What this means is during exercise your heart rate should be between these two limits, which is 60% to 90% of your Maximum Heart Rate.

For most people, exercising at the lower end of the exercise heart rate range for a longer time is better than exercising at the upper end of the range for a shorter time. Exercising at a lower intensity will improve overall fitness.

Some medications alter how fast your heart beats. Consult your physician to determine your ideal heart rate.

How do I encourage my kids to exercise?

Be a good role model. Let the kids see you exercise. Go out and play with your kids and encourage activity. Limit TV and computer time. Encourage adequate sleep and healthy meals, so kids have enough energy for exercise and play.

Who should not exercise without getting a doctor’s OK?

Anyone with an unstable medical condition should seek an exercise prescription from his or her doctor. Certain injuries may also require an individual to wait for the healing to be complete prior to beginning exercise. If you have cardiac, pulmonary, or metabolic disease (such as diabetes), you should begin your exercise in a medically supervised environment.

How does exercise help you lose weight and body fat?

When you exercise you burn calories (calorie expenditure). REMEMBER: To lose 1 pound of body fat, you need to burn 3500 calories.

Exercise can cause an elevated metabolic rate. A higher metabolic rate causes your body to burn more calories during daily activities, as compared to a lower metabolic rate in the absence of exercise.

Exercise, versus only dieting, can cause you to keep your muscle mass and, thus, strength. If you only diet, you will lose muscle mass before you lose body fat. You do not want to lose muscle mass! The more muscle mass you have, the higher your metabolism and the more calories you burn.

Exercise is a mild appetite suppressant so you will be less likely to eat extra calories.

What do I do when my weight plateaus and I have difficulty losing weight? First, be proud of the weight you have lost!
Second, carefully review your diet and exercise routine. (I suggest keeping a diet and exercise log.)

If your diet and exercise routine are adequate to lose 3500 calories every week or two, but the weight is not coming off, I suggest the following. Vary your exercise routine, such as add weight lifting, or perform different aerobic activities. I suggest this because research has shown that our bodies are adaptable. As a survival mechanism, our bodies try to conserve energy. One way to “trick” the body into burning more calories is to alter your exercise pattern.