Obesity is one of the largest health problems afflicting our country, and a growing concern, especially among our children. In fact, 33 percent of adults and 20 percent of children in the United States are considered obese.

Obesity is defined as having excessive amounts of body fat. Body fat (adipose tissue) is necessary for certain bodily functions, but when it accumulates to excessive amounts, it can lead to a wide array of ailments, including:

• heart disease
• high blood pressure
• increased cholesterol
• diabetes
• certain types of cancer
• orthopedic problems
• musculo-skeletal diseases
• decreased flexibility
• difficulty breathing

Your body fat amount is usually expressed as a percentage of your weight relative to your lean weight (muscles, bones, organs, etc.). For example, an individual weighing 200 pounds with a body fat percentage of 15 percent has 30 pounds of body fat and 170 pounds of lean weight.

By medical definition, a male is considered obese when he has more than 25 percent body fat, and a female is considered obese when she has more than 32 percent. It is more accurate, therefore, to describe someone who is obese as being "overly fat" rather than "overweight".

Several methods are available for determining your percentage of body fat (skin-fold calipers are the most practical). Each method does have its limitations, however, so consult with a qualified health/fitness professional for the most appropriate method for you.

Genetics plays a role in how prone someone is to obesity; however, the condition occurs as more calories are consumed than are expended. The excess calories are converted to fat and gradually an individual becomes obese over time. Without resorting to surgery, you must exercise and eat right to reduce body fat.

Exercise Benefits
Regular exercise (combined with proper nutrition) can conquer the battle against obesity as well as safeguard against the health risks associated with obesity. In fact, research has shown that regular exercise is the common denominator for formerly obese individuals who have kept the weight off for a long period of time.
A comprehensive exercise program also gives you more stamina, strength and mobility. It can even bolster a positive body image and raise self-esteem. As a result, your quality of life is improved significantly.

Starting an Exercise Program
Before beginning any exercise program, you should discuss your plans with your physician. A thorough medical examination and an exercise tolerance testing (stress test) are advised. Be sure your doctor reviews your medications to avoid drug-associated complications during exercise.

Once you have received medical clearance from your physician, it is important to get sound advice from a fitness professional who can help prescribe a safe, effective exercise program. Qualified exercise specialists can be found at health clubs, YMCAs and universities. You may also want to read books about exercise instruction; especially those aimed at overcoming obesity.

Be sure to complement your exercise program with a proper diet. Your goal should be to significantly increase your caloric expenditure while decreasing your caloric intake.

Exercise Guidelines
If you are obese, your exercise program should be based on low-intensity aerobic activity where the duration is progressively increased. Duration and frequency are more important than intensity.

In addition to aerobic activity, you should engage in a weight training routine. Weight training -– or resistance training -- not only strengthens the muscles and bones, but also raises metabolism by increasing the muscle-to-fat ratio. As a result, you will burn more calories at rest. Finally, your exercise program should include stretching exercises for enhanced flexibility and mobility.
Focus on the quantity and quality of the exercise and not on the amount of weight lost. Upon initiation of an exercise program, the body has a tendency to gain lean weight (muscle) so don't rely on the bathroom scale in the beginning to measure your progress. If exercise is regularly performed, the excess fat will definitely come off!

Endurance and Stamina Building

• Cardiovascular (aerobic) exercise should be the focus of your exercise program because it provides overall health benefits, including fat loss, an increase in daily energy levels and a reduction of health risks.
• Perform cardiovascular activity that places minimal stress on the joints and produces minimal muscle fatigue. Good choices include walking, swimming and water exercises, as well as recumbent or stationary bicycling.
• Exercise four to five times per week, 30 to 60 minutes per session at a low to moderate intensity. Be sure to stay within 40 percent to 70 percent of your target heart rate.
• Start slowly! The first five minutes should be your "warm-up" to give your body the necessary time it needs to get used to the activity.
• Continue at a comfortable pace that allows you to talk without difficulty and not perspire profusely.
• Always slow down for the last five minutes of your workout to allow blood to return from the working muscles to the heart and for your body to return to its resting state. Never skip this "cool-down." Then finish with stretching exercises.
• Focus on increasing duration first, and then increasing intensity.
• If you were previously sedentary, you may want to start with two or three 10-minute moderately-paced walks per day.
• If possible, try to exercise in the morning. This will help boost your energy level for the day and increase your metabolism, thereby burning more fat.

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