UC Davis Sports Performance and Wellness

How do you find your maximum heart rate? 220 minus your age, of course. Except, not really. The original equation was literally a hand drawn approximation that defines a line not far from many data points. It’s an equation that has a large standard deviation (1 in 3 people are more than 12 beats different than predicted) and significantly underestimates max HR for people over 40. In fact, none of the prediction equations are very good for determining max HR. And furtherm...ore, from the same original paper, Apparently the heart rate for a given submaximal workload does not have a corresponding decline with age among those who maintain a high level of fitness Combine that with the research showing that the different thresholds do not happen a set percentages of max HR, and the idea that you should be exercising at 80% of max HR is just about meaningless. Do you want to know where you should be exercising to get the most out of your time? That’s where testing and individual zones come in. And that’s where we can help. #maxheartrate #trainingzones #fitness #lactatethreshold #lactatetesting #vo2max #zonetraining #ucdspaw See more

While obesity carries know health risks, elevated visceral adipose tissue has stronger associations, especially with cardiovascular and metabolic disease risk. While everyone responds a little different to different interventions, here is some food for thought. Search the title for the full text. Background Insulin resistance and accumulation of visceral adipose tissue (VAT) and intermuscular adipose tissue (IMAT) place aging adults with obesity at high risk of cardio-me...tabolic disease. A very low carbohydrate diet (VLCD) may be a means of promoting fat loss from the visceral cavity and skeletal muscle, without compromising lean mass, and improve insulin sensitivity in aging adults with obesity. Objective To determine if a VLCD promotes a greater loss of fat (total, visceral and intermuscular), preserves lean mass, and improves insulin sensitivity compared to a standard CHO-based/low-fat diet (LFD) in older adults with obesity. Design Thirty-four men and women aged 6075 years with obesity (body mass index [BMI] 30-40 kg/m2) were randomized to a diet prescription of either a VLCD (< 10:25:> 65% energy from CHO:protein:fat) or LFD diet (55:25:20) for 8 weeks. Body composition by dual-energy X-ray absorptiometry (DXA), fat distribution by magnetic resonance imaging (MRI), insulin sensitivity by euglycemic hyperinsulinemic clamp, and lipids by a fasting blood draw were assessed at baseline and after the intervention. Results Participants lost an average of 9.7 and 2.0% in total fat following the VLCD and LFD, respectively (p < 0.01). The VLCD group experienced ~ 3-fold greater loss in VAT compared to the LFD group ( 22.8% vs 1.0%, p < 0.001) and a greater decrease in thigh-IMAT ( 24.4% vs 1.0%, p < 0.01). The VLCD group also had significantly greater thigh skeletal muscle (SM) at 8 weeks following adjustment for change in total fat mass. Finally, the VLCD had greater increases in insulin sensitivity and HDL-C and decreases in fasting insulin and triglycerides compared to the LFD group. Conclusions Weight loss resulting from consumption of a diet lower in CHO and higher in fat may be beneficial for older adults with obesity by depleting adipose tissue dep See more

Lose fat? Gain muscle? During a pandemic with the gyms closed? After age 70? . Measure your baseline, track your progress, commit to your goals. You can find success, however you want to define it. #bodyrecomposition #strongwomen #dxabodycomposition #dxascan #weightmanagement #ucdspaw @ UC Davis Sports Performance and Wellness

Resting Metabolic Rate - it's more than just calories. While it can be very helpful to get an accurate caloric expenditure at rest, it can be even more insightful to see where those calories are coming from. Are you able to burn fat for fuel at rest, or should you make some dietary and lifestyle change to stoke that fat burning fire. A simple, relaxing 20 minute test can help you discover more about your individual metabolism. Combine this with our DXA Body Composition to really get things dialed in. #rmr #restingmetabolism #restingmetabolicrate #bodycomposition #dxabodycomposition #dxascan #healthylifestyle #ucdspaw

Strength training is getting on my nerves... https://www.nytimes.com//well/move/how-we-get-stronger.html

#safetyfirst Yes, we can eat you safely. Whether a straightforward #dxabodycomposition or a more involved exercise test, we’ve got you covered! . . #metabolicefficiency #metabolicflexibility #bodycomposition #vo2max #lactatethreshold

All kidding aside, we have all the safety measures dialed for your visit, whether for #dxabodycomposition or a more involved exercise test. UC Davis Health Infection Prevention approved, for everyone’s safety. . . #ucdspaw #vo2max #metabolicefficiency #bodycomposition #healthandwellness

And the debate rages on! It's a good read, with a balanced perspective, although you may not find the answer you are looking for.

Ready to make a change? . . #ucdspaw #healthyliving #bettereveryday

Being skeptical... https://mashable.com//lumen-metabolism-measurement-device/

It’s not the stuff under the skin you can grab, but the deep internal fat. Excess visceral adipose tissue (VAT) is linked to type 2 diabetes, insulin resistance and inflammatory diseases including cardiovascular disease. You can be carrying a few extra pounds yet be metabolically healthy, with a low VAT, and you can also be relatively lean, but with that belly fat which suggests you may not be as heathy as the scale would suggest. Fortunately, a DXA scan for body composition gives us the ability to measure it all. More information that guides you towards you healthiest self. Visit the link in bio for more information or to schedule a scan. . . #ucdspaw #visceralfat #dxa #bodycomposition #healthandwellness

According to the #ACSM, they can all be managed and /or treated with Resistance (Strength) Training. So what are you waiting for? Go move something heavy. If you are unsure how to get started, definitely consult a professional first. . . #ucdspaw #exerciseismedicine #strengthtraining #healthyucdavis