Fitness and Healthy Body Image

Fitness and Body Image

Christine Foster, M.A., LLPC, NCCMind Clearing

Focus on Self Image, Fitness and Personal Responsibility

Obesity in America

Fitness in a Nutshell Physical fitness: the ability of the body

to respond to the physical demands placed upon it.

Two Categories Skill-related Health-related

Physical Fitness Physical Fitness for Optimal Health: has three

components Cardiorespiratory fitness Musculoskeletal fitness Body composition

Moderate vs. Vigorous Exercise ME: 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 training Muscular strength Muscular endurance

To develop strength, you need to train at a higher intensity for a shorter duration

To develop endurance, you need to train at a lower intensity for a longer duration

Flexibility STRETCH!!!

Before and after workouts Listen to your body Benefits?

Benefits to Fitness What benefits do you experience from

physical fitness?

Goals for Physical Fitness Increasing your Target Heart Rate (THR)

cause increased strength and ability in your cardiovascular system.

One’s 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 Fat Body 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 Influences Gender and Age Obesogenic Environments Lifestyle Influences Dieting and Obesity Stress Response Others?

How to drop and maintain weight Stress-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 Weight Individuals

SMART plan Balanced lifestyle Balanced diet Support

Society Promote healthy choices Obesity Prevention Programs

Tips for Fitness Planning Evaluate body type and fitness needs Challenge cultural norms Assess motivation level and obstacles to exercise Create a plan (times/dates/activities) Create strategies to motivate Incorporate activity into everyday activities Have a physical first! Flexibility, be willing to try new things and also work

on stretches and your bodies ability to move! Don’t 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 Beauty What is considered beautiful?

Who makes these decisions How do definitions of beauty change?

Are there gender differences?

Culture Impacts Perspective

From an early age…Unrealistic expectationsPressures on men & women Creation of perfect bodies

Youth and Media

The Female Body Standards of beauty have changed

over time

Evolution of Beauty

Media Pressures-Music 1992

Sir Mix A Lot 2014

All About That Bass

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

What’s Average??The average Woman today:

• Stands 5’4”

• Weighs 145 pounds

• Wears size 11-14

• Measures 36”/30”/41”

The Male BodyWhat’s hot and what’s not?Pressures to be cutPressures to be thin

Evolution of Beauty

Steroid Use One million

American men have tried steroids

6% have tried them before the age of 18

Women use steroids also, but it is less common

Numerous Dangers: Stunted growth Liver toxicity Increased risk of HIV and

Hepatitis Hair loss Shrinking of the testicles Bodily hair growth High blood pressure Increase of LDL (bad cholesterol) Increased aggression Heart attack/stroke

Disordered Relationships to Body Prolonged exposure to:

Inaccurate beliefs Media Prejudice Peer Influence

Disordered Eating Body Dysmorphic Disorder Exercise Disorders

Anorexia Nervosa

Obsessive control of food intake

Strictly limiting caloriesSignificant weight lossPhysiological Damage

Bulimia Nervosa & Binge Eating Bulimia Nervosa:

Excessive Food Intake Purging (Vomiting, Laxatives, and Exercise) Relatively “normal” weight

Binge Eating: Excessive Food Intake Emotion Management Any type of weight (under, “normal”, over,

etc.)

Body Dysmorphic Disorder Preoccupation with a defect in

appearance Excessive concern Significant distress Not better accounted by an eating

disorder Muscle Dysmorphia

Bigorexia or reverse anorexia Real Life Ken