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Want To Lose Weight? Exercise!

Prepared by Michael H. Bradshaw , Extension Specialist, Health and Safety

Why Not 'Just Diet'?

One of the worst assaults on our bodies has been the self-imposed low-calorie diet. This has never seemed to be a very good idea, and recent research supports the notion that such diets can be harmful as well as ineffective.

The body's survival response to low-calorie diets is to lower metabolic rate in order to burn fewer calories and minimize weight loss. One study of over-weight women on low-calorie diets found these women burned 350 fewer calories per day than when they were eating more normal amounts of food.

The slowed metabolic rate seen on very- low-calorie diets does not stop when a person begins to eat more normally. In fact, metabolism remains lower so weight maybe regained quickly. This, too, is a survival mechanism allowing rapid weight gain following starvation.

Unfortunately, all too many of us repeat this cycle of weight loss and weight gain. The long-term health effects are unknown, but animal studies suggest this yo-yo pattern makes each attempt to lose weight more difficult. With each diet cycle, weight is lost more slowly and regained more quickly.

Another problem with very-low-calorie diets is that weight loss is not all fat, but includes a substantial loss in lean mass, which includes muscle tissue. Exercise helps reduce this lean tissue loss. The combination of exercise and moderate calorie reduction is best for minimizing lean tissue loss during weight loss.

There are other health reasons to shy away from low-calorie diets if you are trying to lose weight. Recent research has linked very-low-calorie diets and the resulting overall low daily nutrient in-takes to the development of both coronary heart disease and osteoporosis in women. The reasons for this relationship are not known, but at this point it seems sensible to take a more moderate approach to cutting back on calories to lose weight.

Current recommendations for safe and effective weight loss from the American Dietetic Association suggest adults go no lower than 10 calories per pound of present body weight. For example, a 150-pound person should not eat fewer than 1,500 calories per day on a weight loss program; a 125-pound person no fewer than 1,250 calories per day. This is a change from the 1,200-calorie diet which is traditionally given to women wanting to lose weight. Using the 10-calories-per-pound guide will produce a gradual weight loss. Weight lost gradually is less likely to be gained back.

Should you lose weight?
Do you really need to? Many people agonize over a few extra pounds. Being more than 20 percent over the suggested weight for your height may be an indication you have too much body fat (see chart). The way your clothing fits or how you look in the mirror may be helpful in determining if you have too much fat. Also consider whether this is the time for you to attempt weight loss. There are stressful times in our lives when attempting to lose weight is not a good idea.

If you choose to cut back food intake to 10 calories per pound of your present weight, some planning will be needed to make sure foods chosen have adequate nutrients. One way to do this is to keep a food record to become more aware of your current eating patterns and make some changes to reduce calories (see "Scaling Down"). With this approach, you're more likely to learn a healthful way of eating that can keep excess weight off for the rest of your life. Have you tried to lose weight many, many times before? If so, be extra careful how you decide to go about a weight loss program. Choose a reputable program with a nutritionally balanced diet which will lead to permanent weight loss. If you do well in a group, find a group to help you. Consider getting professional help-a doctor or an exercise physiologist specializing in weight loss, a counselor familiar with eating disorders or a dietitian may be the route for you. For more information on weight control programs, contact your County Extension Office.

Above all, remember that you are unique. Don't compare yourself to other people. Mental health is important too. Learn to accept yourself as you are--then, if you choose to lose weight and are successful, great, If you don't lose weight you can still live a life free of an obsession with weight loss.

Don't forget to include regular exercise. Exercise is essential whether you choose to lose weight or maintain your present weight. Exercise alone can be a way to lose unwanted pounds.

Why Exercise?

The reason we exercise is not just to burn those 100-plus calories for every mile we walk. Exercise does much more--it helps to increase our metabolic rate so we burn calories faster, Also, studies show that for a few hours following exercise, we continue to burn calories at a faster rate.

Exercise helps to prevent the body from moving towards the starvation or hibernation response. Many persons who go on a low-calorie diet cause their metabolism to be lowered and their body starts to conserve energy. Exercise will resist the body's attempt to move into this condition.

Those who exercise usually gain muscle mass instead of losing it. Up to 20 percent of the weight lost by those who diet without exercise can be lean tissue. Those who increase exercise and while cutting calories usually gain a few pounds of lean tissue as they lose body fat. Lean tissue is needed to help metabolize fat. Those who diet without exercise lose lean tissue and therefore have less muscle tissue to metabolize fat.
Regular exercise has a positive effect on body chemistry. Studies show that muscle tissue from trained athletes contains more fat-burning enzymes than muscle from untrained individuals. Untrained subjects who participate in endurance-type exercise for several months develop an increased amount of fat-burning enzymes.

Most fat people have excessive insulin in their body tissues. An excess of insulin in body tissues, which is not used by the cells, can actually cause an increased storage of fat. Exercise helps the body's cells to better utilize insulin, thereby reducing the need for more insulin.

All of the evidence is not in on exercise as a means of appetite control for humans. Some studies show obese people seem to experience an appetite suppression following moderate exercise, while other studies seem to contradict the findings. Appetite suppression following exercise may be psychological, but it certainly works for many.

Grant Gwinup, a researcher from the University of California campus in lrvine, studied obese men and women to see if exercise alone was effective in helping people lose weight.

Gwinup worked with a group of 34 obese men and women who were de-moralized after years of trying to lose weight. He told them to start a daily walking program and gradually work to increase their time and distance. The group accomplished nothing until they worked up to half an hour a day. Then they started losing weight and, at the end of the year, every one of the 11 patients who stuck with the program lost a significant amount of weight. The average weight loss was 22 pounds. The most successful lost 38 pounds, the least successful 10 pounds.

The 'Hibernation' Response

Scientists are discovering that people have the same ability to cope with a shortage of food as do small mammals. When there is a scarcity of food, some mammals conserve energy by slowing down their metabolism.

People, too, can adjust to less food, and chronic dieters seem best able to adjust to shortages. When the body is deprived of food, it adapts by causing the individual to conserve energy, store fat, and become tired. A person deprived of food usually becomes hungry, irritable, and even lethargic.

The process of severe calorie restriction runs counter to the dieter's attempt to lose weight. Studies have shown that people on very-low-calorie diets do not reduce their ability to store fat. It now appears that extreme calorie restriction may even increase a dieter's ability to store fat. Many persons who go on low-calorie diets stop losing weight after a few months. They stop dieting, return to normal food intake and quickly regain fat.
Richard Keesey, a psychologist at the University of Wisconsin, and his colleagues put rats on starvation diets until they reached 81 percent of their normal weight. The rats were then allowed to eat the same amount of food they and the control group ate prior to the diet. During a week of eating, the "starved" rats gained almost 20 times more weight than the control rats on a similar diet. The starvation diet had reset their metabolism rate so they burned fewer calories and stored a higher proportion of food as fat.

This may help to explain what happens to many dieters when they resume normal eating. Their body metabolism, which has changed to conserve energy, stores the excess calories as fat so it will be ready for future periods of starvation.

Exercise--Get Moving

The smart person today is not deciding whether to exercise, but is choosing an enjoyable activity and incorporating it into his or her life three to five times a week. The best news is that even moderate exercise can be an important part of a more fit lifestyle. The old idea, "No pain, no gain" is out. You can and do benefit from a sensible, painless, moderate exercise program. In fact, real pain is an indication to stop. The possibility of injury is much less with a moderate exercise plan than with very intense exercise. You also will experience fewer aching muscles and will be more likely to continue the activity over a long period of time.

One of the most common goals of an exercise program is weight control or weight loss. Moderate exercise can play an important role in a weight loss plan. The key in weight loss efforts is to move more, not necessarily faster or harder. Very intense exercise periods cannot last very long or occur very often. It is usually recommended that a person take a day off between such workouts.

Mild to moderate exercise, on the other hand, does not require the days off and can be performed more frequently. After a few weeks or months, those who exercise to lose weight can work up to an hour a day of exercise, five to six days a week.

Those over age 35 or who have a health condition should work with their physician or exercise physiologist before starting an exercise program. The physician or exercise physiologist may limit exercise to cause heart rate to be just 20 to 30 beats above resting heart rate. A few months later the person may work up to 60 to 70 percent of maximum heart rate.

The table below illustrates the calories used by performing intense exercise three times a week. It also illustrates the greater number of calories used by performing moderate exercise six times a week. The net result over time would be more weight lost with the moderate exercise plan.

Regular mild to moderate exercise can help minimize loss of muscle in a weight loss program. Those who lose weight and remain sedentary lose substantial muscle tissue, not just fat.

Regular physical exercise helps offset the declining metabolic rate normally associated with aging. This decline is 2 percent per decade after age 30, or about 100 fewer calories burned each day by age 50. If a person doesn't eat less or exercise more, this could cause a yearly weight gain of 10 pounds. Another part of aging is a change in body composition-more fat and less muscle. Those people who exercise regularly have a more favorable body composition with less fat.

People who exercise regularly have a greater bone density than those who do not exercise. To be most helpful, regular exercise should be started early in life to help maintain bone density.

Moderate exercise performed regularly improves fitness. Overall fitness includes flexibility, as well as strength of cardiovascular system and muscles. Stretches before and after exercise can help prevent sore muscles and can increase body flexibility. An exercise which uses large muscle movement performed continuously and rhythmically--such as walking, swimming or cycling--can improve the heart's function and strengthen muscles. Calisthenics can help with muscle strength.

Motivation

A 1985 Gallup poll found that 54 percent of the 1,019 adults surveyed said they exercised. With all of the excitement over exercise it seems that everyone should be fit.

However, few American adults and children exercise enough. Although many Americans are trying to become fit, 80 to 90 percent of Americans did not meet the minimum requirement for cardiovascular exercise in 1985. The Public Health Service defines the minimum as three or more times per week at 60 percent or more of target heart rate for 20 minutes.

Exercise, like most self-improvement programs, is not easy to incorporate into a lifestyle. Over half of those who start an exercise program drop out within a year. Overweight people may have even more difficulty staying with an exercise program. If you haven't been able to stick to an exercise program, you may want to consider doing a few extra things to keep motivated.

• Find someone to exercise with. Knowing someone is counting on you to show up can help on days you do not feel like exercising. Exercise is much more pleasant with a companion.
• Set goals! Set attainable goals. Frequent success helps keep the motivation level up. Specify exactly what you wish to accomplish and how. Set some short-term goals. For example, after visiting with your physician you could set an exercise goal of 15 minutes each day for four days a week. The second week may be 20 minutes exercise for five days a week, A long-range goal may be 60 minutes, five to six days a week after three months of exercising. After you decide what you want to accomplish with exercise, write down your goals. Periodically take out your goals and look at them. While writing goals, write your goal for today. Writing things down helps us make them a commitment.
• Reward yourself. Make the reward contingent upon reaching a goal. If weight loss is a goal, food is not the best reward.
• Find your best time of day for exercise and then schedule it on your daily calendar. By setting aside a specific time, exercise will eventually become a habit. Try to make it part of your routine by exercising at the same time each day.
• Think positively. Tell yourself that you enjoy exercise rather than that exercise is boring. The mind starts believing what it hears over and over. You may want to read books and magazines about exercise to keep your enthusiasm high.
• Ask for support from your family and friends. If your family and friends do not support your efforts, it will be much more difficult to keep it up.
• If you are thinking of quitting, think back to your first workout. Repeat it and see how easy that first workout is now. You should be able to see how far you have progressed.
• Add a little variety. If you always run or cycle the same old route, it may get boring after a while. Trying new routes may help keep up your interest.
• Last but not least, consider some of the health benefits you get from exercising: lower blood pressure, increased levels of high-density lipoprotein (HDL), a stronger heart, more efficient lungs, improved muscle tone, less chance of osteoporosis, weight control, more efficient gastrointestinal system, stress control and reduction of chronic tiredness.

The Best Way to Lose Weight

A university study has shed some light on three approaches to losing weight. William Zuti, an exercise physiologist, worked with three groups of overweight subjects in programs designed to take off one pound of fat per week for 16 weeks.

Those in Group 1 were to reduce their food intake by 500 calories per day. Subjects in Group 2 had their diets restricted by 250 calories per day and they were asked to participate in an exercise program to help them burn off 250 calories per day. Persons in Group 3 were asked to participate in an exercise program designed to help them burn off 500 calories per day. At the end of the experiment, the average weight loss for Group 1 was 11.7 pounds; Group 2, 12.0 pounds; and Group 3, 10.6 pounds. At first glance this appears to show only a slight difference among the three approaches.

However, before the study, Dr. Zuti had measured percent of body fat for each subject. At the end of the 16 weeks, this test was repeated and showed that Group 1, while restricting calories, had not only lost fat but 2.5 pounds of muscle tissue. When one subtracts 2.5 pounds of muscle tissue from the 11.7 pounds of weight lost, the result is that the average member of the calorie-cutting group lost only 9.2 pounds of fat during the 16-week study.

Group 2 subjects who reduced calories and increased exercise, gained one pound of muscle with their 12-pound weight loss. The one pound of muscle tissue gained, which replaced one pound of fat, means they lost a total of 13 pounds of fat during the 16 weeks. The all-exercise group gained almost 2 pounds of muscle tissue, which, when added to the 10.6 pound average weight loss, brought their group average to 12.6 pounds of fat loss.

Dr. Zuti recommended the second approach, combining calorie restriction and exercise, for preventing muscle tissue loss and reducing body fat.

Home Equipment

Thinking of investing in home fitness equipment to keep up your aerobic workouts during inclement weather? Here is a look at four of the most popular items.

Rowing machines provide a whole-body aerobic workout. The arms, shoulders, back, abdomen, legs, heart and lungs are all worked while rowing.

One of the advantages of rowing is that it does not cause the pounding on the legs and knees that running does. Rowing also builds muscle strength and endurance in addition to the aerobic benefits.

There are two types of rowing machines. A hydraulic machine uses a piston to provide the resistance. With a cable-driven machine, your pull spins a flywheel which produces a smooth action similar to rowing on water. The smoothness of the flywheel creates little strain on the back. If handles are not adjusted properly for height differences, hydraulic rowers can create back strain.

The stationary bicycle is another popular means of exercise. Like the rowing machine, the bicycle works the hearts, lungs and legs. Some bicycles have moveable handlebars that can be used in a rowing-like motion to work the arms. Nearly all bicycles have an adjustable braking force and pedal resistance.

To make your cycling more comfortable, find a bicycle with well-positioned handlebars; a comfortable seat; smooth pedaling; quiet brake mechanism; a speedometer and odometer. Many people find that reading, watching TV or listening to music while cycling can alleviate the boredom that is often associated with indoor cycling.

Cycling, like rowing, has the advantage of less stress on the legs and knees than running since your weight is supported by the seat and not your legs.

Treadmills are becoming more popular. Treadmills benefit the heart, lungs and leg muscles. If looking at treadmills, find one that is motor-driven with controls for speed and elevation. It should also have a sturdy safety rail. Non-motorized treadmills are not recommended for running due to foot irritation. The treadmill can be set at a speed and pace, so be sure it will go as fast or slow as you will be walking or running. If boredom becomes a problem, a radio or TV may help pass the time.

Many people refer to rebounders as mini-tramps. The difference is that the mini-tramp is designed to be a springboard to give you height while the rebound exerciser is designed to absorb the stress of low bouncing while you exercise. The rebounder does not produce the stress on the joints that running does. It also is portable and easily stored.

One problem with the rebounder is that it does much of the work and you do not get as much aerobic benefit as you would from jogging, As with the treadmill and bicycle, you can watch TV or listen to the radio while bouncing along.

Check with your physician if over 35 or have a health condition. Be sure you know how to use the equipment properly to prevent injury.

Cutting Excess Calories

What's Best for YOU?

• What's the best way to change "what" and "how much" you eat? It depends on your eating habits. If rich desserts are a problem, you can opt for no dessert, a very small portion, or fresh fruit instead.
• If topping on your baked potato is a source of extra calories, what's best for you--no topping, less topping, or plain yogurt instead of sour cream?
• If you're used to the flavor of whole milk but want less fat and fewer calories, what's best for you--directly switching from whole milk to skim or trying lowfat milk first?
• You can see that it's up to you. The important thing is to make some changes that will make a difference over the long run. Following are some calorie-cutting tips from the Dietary Guidlines:
• Avoid seconds of higher-calorie foods and gradually cut back on serving size.
• Use low-calorie versions of foods you like.
• Go easy on foods that are high in fat or sugar.
• Limit alcoholic beverages.
• Roast, broil, boil, steam or poach foods rather than fry them.
• Select lean cuts of meat and trim visible fat.
• Eat poultry and fish without skin.
• Use spices and herbs instead of sauces, butter, or margarine.
• Use lowfat dairy products.
• Drink coffee or tea without cream or sugar or use lowfat milk instead of cream.

Putting More Exercise in Everyday Life

If you are serious about losing weight and keeping it off, you'll want to make a permanent change in your lifestyle. Think of ways to add more physical activities to help you burn more calories. If you can burn an extra 200 to 300 calories each day, weight may cease to be a problem. Consider these activities to complement your regular exercise program:

• On family outings, allow time for activities that require walking or some other physical effort.
• While watching TV, make a point of doing something during commercials. Try calisthenics, stretching or just getting up to do something around the house.
• Replace coffee breaks with exercise breaks. A brisk walk outdoors or to another part of the building will burn a few extra calories.
• Take the stairs instead of the elevator at work. Walk to a drinking fountain or restroom on another floor of the building to get in a few minutes of exercise going up and down stairs.
• When driving to work or shopping, choose a distant parking space.
• Save money by doing your own physical work--mow the lawn, wash and wax the car, take out the garbage, wash the windows, or paint the house.
• Think of exercise as cumulative. Take a few minutes to analyze the ways you can add more exercise to everyday life.

Exercise Q & A

What is the best type of exercise for losing weight?

Aerobic exercise is the best type of exercise for weight loss. The activity chosen should use large muscle groups, be rhythmic and be continuous. Some examples of aerobic exercise are swimming, running, walking, bicycling, aerobic dancing, and hiking. For some obese individuals their physicians may recommend that they participate in non-weight bearing exercise, such as bicycling or swimming.

How often does a person need to exercise to lose weight?

A person should start slowly--three to four times per week for a few months, working up to five to six times per week. Working out three times a week will improve cardiovascular fitness but it is not frequent enough for the ideal weight loss program.

How hard does a person have to work when working out?

You should not be working so hard that you cannot carry on a conversation. The "talk test" is an easy way to tell if you are working too hard. Your physician or exercise physiologist should start you out at 45 percent to 65 percent of your maximum heart rate. To find your exercise heart rate: 220 - age x 45 percent to get the lower end for your exercise heart rate, and repeat the process using 65 percent to get the upper end.

How long must a person exercise?

If fat loss is the goal, you need 30 to 60 minutes of aerobic activity per workout. Sixty minutes will produce results faster than 30 minutes. The workout should consist of a warm-up of 5 to 10 minutes, the aerobic activity for 30 to 60 minutes, and the cool-down phase lasting 5 to 10 minutes. If you have not been exercising, you should start out at a lesser amount of time (15 to 30 minutes), and GRADUALLY work up to longer periods. If you have been inactive for more than a few months, you may need to start out with 10 minutes of walking, swimming, or cycling and slowly work up to 60 minutes over a period of months.

Are there some people who should not exercise?

Before starting an exercise program, you should consult with your physician first. If you are over-weight or over age 35, have been inactive for several months, have a family history of cardiovascular or respiratory disease, have high blood pressure or elevated total cholesterol/HDL ratio, smoke cigarettes, have diabetes mellitus or other chronic illness--then you need to see a physician before starting an exercise program. Your physician can evaluate your fitness level and your needs. If you are under age 35 and have been active regularly, it may be safe to start a low intensity exercise program. However it is recommended that everyone see a physician first.

Why should I exercise?

Exercise will provide many benefits: it will maintain muscle mass, it will increase your metabolic rate and lower your body's set point; it will help lower the amount of storage fat your body has; increase production of enzymes needed to burn fat; increase the cells' responsiveness to insulin; and help the body cope with stress, to name a few.

When should I exercise?

Try to find a time of day that you can exercise daily. lf you can exercise at the same time each day it will become part of your routine. Most people are creatures of habit. Some people find that working out in the morning works best. Others prefer evenings to help reduce the stress of the day. The most important thing is to find a time that you can work out each day and make it a habit.

What is a maximum heart rate?

Maximum heart rate is an average of the fastest your heart can beat. This varies from person to person. Generally it is estimated that 220 is the average maximum. Maximum heart rate is age-related--as your age goes up, your maximum heart rate goes down. To find your maximum heart rate, take 220 minus your age.

How do I monitor my heart rate while exercising?

To monitor heart rate, you need to find your pulse in either your wrist or your neck. Count the number of times you feel your heart beat in 15 seconds and multiply by 4. This will give you how many times the heart is beating in one minute.

Your physician or exercise physiologist may start you out at a low rate Of 45 to 65 percent of your maximum heart rate. These lower rates may still be too high for you; be sure to follow your physician's or exercise physiologist's exercise prescription.

Let's say you are 30 years old and overweight by 20 pounds. You maybe asked to exercise at a target heart rate of 86 beats per minute for two or three weeks before moving up towards the 124 beats per minute. If your age is not listed in this chart you can figure your exercise heart rate by this formula: 220 - age x 45 percent for the lower rate and 220 - age x 65 percent for the upper rate.

Walking for Physical Fitness

What makes a walk a workout? It's largely a matter of pace and distance. When you are walking to exercise, you don't stroll, stop to window shop or visit. You move out at a steady clip that is brisk enough to make your heart beat faster and to cause you to breathe more deeply.

Here are some tips to help you to develop a good walking style:

• Keep your head erect and back straight and let your arms swing loosely at your sides.
• Stay relaxed, breathe deeply and take comfortable steps.
• Always land on your HEEL and roll forward, finally pushing off the ball of your foot. Walking flat-footed or on the balls of your feet may cause fatigue or soreness.
• Your toes should point straight ahead. "Toeing-in" and "toeing-out" are inefficient ways of walking and may aggravate or contribute to leg/hip joint problems.

Questions about how far, how fast and how often you should walk can be answered by listening to your body. No one can tell you exactly how far or how fast to walk at the start, but you can determine the proper pace and distance by experimenting. If you've been inactive for a long time, it will take time to get into shape. Build up slowly. Try to set goals-otherwise you will be tempted to push yourself too far too quickly and exercise will cease to be enjoyable.

How far? You may want to start walking for just a few minutes and then gradually increase the time. (Note the sample walking program.) Walking needs to be done for at least 30 minutes if your body is to achieve any "training effect."

How fast? The speed at which you walk is less important than the time you devote to it, although it is recommended that you walk as briskly as your condition permits. The "talk test" can help you find the right pace. You should be able to carry on a conversation while walking. If you are too breathless to talk, you're going too fast. When walking, should you develop dizziness, pain, nausea or other unusual symptoms, slow down or stop. If your problem persists, see your physician before walking again.

How often? Regularity is the key. To be effective, most authorities agree that you should walk five to six times a week to lose weight.

Warm-up and cool-down: Begin each session with five to ten minutes of stretching exercises for the head, arms, shoulders, legs and ankles. These exercises will give your body a chance to limber up, get your circulation going and loosen up muscles and joints. All stretching should be done slowly without bouncy, jerky motions.

After exercising, slow down gradually by walking slowly. If you have been walking briskly or jogging, repeat your stretching and limbering exercises to loosen up your muscles.

Footnote: A good pair of shoes is the only special equipment required for walking. Choose a shoe that is comfortable and provides good support. Cushioned shoes with a slightly elevated heel and arch supports are preferable. Good running shoes are good walking shoes.

Select loose, comfortable clothes for your walks. In cold weather, it's better to wear several layers of light clothing than one or two heavy layers. The extra layers help to trap heat, and they are easy to shed if you get too warm. To maintain the proper body heat, always wear a cap during cold weather.

Guidelines

Here are a few hints to help you develop a walking program:

1. Warm up before you begin, paying special attention to stretching the backs of the legs and thighs. Also, be sure to cool down slowly.
2. Don't push yourself. If you get tired, slow down. Try the "talk test." If you are too breathless to carry on a conversation, you're going too fast!
3. Walk regularly. If you don't exercise at least three times a week, you won't experience as many of the benefits of regular physical activity as you could, or make as much progress.
4. Watch out for dogs and cars. Wear light-colored clothes or a reflecting band during darkness so that drivers can see you. Face oncoming traffic and do not assume that drivers will notice you on the roadway.

References

American College of Sports Medicine, Guidelines for Exercise Testing and Prescription. 3^rd Edition, Lea and Febiger, Philadelphia, 1986.

Bailey, Covert, Fit or Fat. Houghton Mifflin, Boston, 1977.

Bennell, William and Joel Gurin, The Dieter's Dilemma. Basic Books, Inc., New York, 1982.

Dietary Guidelines for Americans: Maintain Desirable Weight, USDA Bulletin No. HGB-232-2. Available in Kansas as Publication No. MF-865.

Feeling Great: Exercise for all, K.S.U. Extension Publication No. C-616.

Food and Fitness: An Everyday Event, Publication No. HE-425, by Karen Heller, North Dakota State University Extension Service.

McArdle, William D., Frank I. Katch and Victor L. Katch, Exercise Physiology. 2nd Edition, Lea and Febiger, Philadelphia, 1986.

Pollock, Michael L., Jack H. Wilmore and Samuel M. Fox Ill, Exercise in Health and Disease. W.B. Saunders Company, Philadelphia, 1984.

Remington, Dennis, Garth Fisher and Edward Parent, How to Lower Your Fat Thermostat. Vitality House International, Inc., Provo, 1986.

Stone, William J., Adult Fitness Programs. Scott, Foresman and Company, Glenview, 1987.

Walking Your Way to Fitness, North Central Regional Publication No. 262, adapted from a publication by Gaynelle Hogan, Virginia Extension Service.

Kansas State University Cooperative Extension

Contributor: Karen Loeffler, student, Nutrition and Exercise Science program

Reviewers : Robert Rinehardt and Karl Kraemer, professors of exercise physiology ; Mary Clarke, Extension specialist, nutrition education

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