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In today’s world of vending machines and fast food, we often just look at the calories on the labels to monitor what we are consuming. However, other details on labels are just as significant to our health.

The Recommended Daily Intake is 40 grams of added sugar a day. The average American consumes 180 pounds of sugar a year. This places an extraordinary demand on our bodily systems. Our bodies try to compensate by releasing excess insulin in response to high doses of sugar. This can lead to metabolic diseases, most specifically Type II diabetes.

Twenty million Americans suffer with Type 2 diabetes which can lead to heart attacks, stroke, peripheral arterial disease, blindness, and many more. The following display includes commonly consumed beverages and the quantity of sugar they contain.

Image credit to Live Well Omaha, Partners for a Healthy City

I want to lose the fat around my midsection; can we target it with abdominal exercises?

It is not possible to spot reduce the fat deposits on our body with exercise. Our bodies have a set number of fat cells that only changes during three stages of our life- development, puberty, and pregnancy. If we are not experiencing one of those events, we have control over changing the size of the cells, not the number, through diet and exercise. To lose a pound of fat, one must expend 3,500 more calories than they take in which is equivalent to running 3.5 miles! This is why nutrition is just as important as exercise in the journey to weight loss success.

Here at Peak, we often get asked questions that we believe many others must be curious about. If you have any questions, always feel free to ask or leave a note in one of our mailboxes… you may find the answer right here!

My heart rate increases when I lift weights, why isn’t this considered aerobic exercise?

During aerobic activities, the body’s demand for oxygen increases resulting in an increase in our heart rate in an attempt to meet the requirement. This increases the blood circulation throughout the body and results in more blood being returned to the heart. This extra “load” causes adaptations in our cardiovascular system that is beneficial for our overall health.

During resistance activities, there is an increase in our sympathetic activity which causes our heart rate to increase and our blood vessels to constrict as a result. This decreases the blood circulation throughout the body and some becomes trapped in our extremities. Therefore, in resistance training, our heart rate increases as a result of the circulating catecholamines our body releases due to the intensity of the exercise. The increase in heart rate does not load the heart with a larger return of blood to the heart, thus lacks the ability for cardiovascular adaptations.

I am losing weight very slowly but my friend loss 5 pounds last weekend, what’s going on?

The weight did not go on overnight, so neither will it come off. The first step is to look at what period of time you put on the weight and understand it will take that plus some to lose. Fat loss is a slow and gradual process that allows our body to adapt as we progress to ensure that we maintain our ability to function at an optimal level. For your friend to lose 5 pounds over the weekend, he would have had to expend 17,500 more calories than he consumed. Instead, your friend properly deprived themselves of key nutrients like carbohydrates and fats resulting in water loss. When your body does not have enough nutrients to function, it uses the body’s carbohydrate store which releases water in the process showing a decrease on the scale. However, once we are properly nourished again, we replenish those stores and the scale creeps right back up to where it started.

Here at Peak, we often get asked questions that we believe many others must be curious about. If you have any questions, always feel free to ask or leave a note in one of our mailboxes… you may find the answer right here!

Blood pressure is the measure of forces pushing outwards on your arterial walls during both the contraction and relaxation of the heart. The top number called your systolic blood pressure is the force as blood pumps out of the heart and into the arteries. The bottom number called your diastolic blood pressure is the force while the heart rests between heart beats.

Your arteries are made up of muscle and semi flexible tissues that stretch like elastic. The more force exerted on the walls, the more of a stretch results. If the tissue is stretched beyond the healthy limit repeatedly, this results in arterial dysfunction. This increase in workload and the poor contraction-relaxation coupling results in high forces on the walls, referred to as hypertension. Untreated hypertension can lead to vascular weakness and scarring which can increase your risk for stroke, aneurysms, and blood clots.

Over 76 million Americans have high blood pressure; this means one in three adults will be diagnosed with it at some point. These are some of the best ways to manage your blood pressure:

• Manage Stress
• Stay Physically Active
• Eat a Healthy Diet
• Maintain a Healthy Weight
• Refrain from Smoking
• Limit Alcohol
• Reduce Sodium Intake

Below is a chart from the American Heart Association that defines the cutoff points for healthy levels of both the systolic and diastolic values. It is a great idea to have your blood pressure measured on a regular basis because the earlier a problem is detected, the sooner you can make lifestyle adaptations.