Introduction

The Health and Fitness Profile on page 42 is intended to provide a snapshot of your current fitness level and other health-related items. The previous charts on pages 23-39 and the following information should assist you in interpreting your results.

Heart Rate

Your age, level of cardiorespiratory fitness, and certain environmental factors influence your resting heart rate.

Resting heart rate (RHR) becomes progressively lower as aerobic fitness improves, and also tends to lower with increasing age. Anxiety, sleep deprivation, overtraining, caffeine and tobacco use are some of the external factors that may cause elevation of RHR.
Resting Blood Pressure
Blood pressure is the pressure exerted by the blood against the walls of the arteries.

Systolic Blood pressure is the arterial pressure during the contraction phase of the heart cycle and is the first number recorded.

Diastolic Blood Pressure is the arterial pressure during the rest phase of the heart cycle and is the second number recorded.

Optimal resting blood pressure for adults is 120/80, measured in millimeters of mercury (mm Hg).

Hypertension is higher than normal blood pressure; or resting blood pressure greater than 140/90 mm Hg. Hypertension can only be diagnosed after three resting measurements on separate occasions.

Recommended lifestyle changes to improve resting blood pressure are:

• Maintain ideal body weight.
• Limit alcohol to <2 beers or <10 oz wine/day for men and <1 beer or <5 oz wine/day for women.
• Conduct aerobic exercise for 30-40 minutes most days of the week.
• Reduce sodium intake to <2400 milligrams per day (2400 milligrams sodium = one teaspoon of salt).
• Avoid all tobacco.
• Acquire adequate dietary potassium and calcium by following the Food Guide Pyramid.
• Reduce dietary saturated fat and cholesterol.

Blood Chemistries
Glucose

Glucose or blood sugar is supplies to the blood from carbohydrate.

Blood sugar levels below 75 mg/dL or above 110 mg/dL (males); below 65 mg/dL or above 105 mg/dL (females) may indicate glucose intolerance; follow up with a health care provider. Glucose intolerance can be an indicator of a metabolic disorder.

Cholesterol

Cholesterol is a waxy, fat-like substance produced by the body and is an essential building block for life. Sources of cholesterol include foods of animal origin (e.g. meat, milk, eggs and cheese).

Total cholesterol levels can usually be lowered with lifestyle modifications. These modifications include a low fat (<30% total caloric intake), high fiber (25-30-gm/day) diet, regular aerobic exercise and smoking cessation. Genetic factors can also cause high blood cholesterol. Failure to lower total cholesterol using lifestyle modification may indicate a need for drug therapy.

Triglycerides

Excess dietary carbohydrates (sugars and starches) not used for energy are stored as fats and transported by the blood in the form of triglycerides. When coupled with other cholesterol abnormalities, elevated triglyceride levels can indicate a risk for heart disease.

In addition to excess caloric intake, daily alcohol consumption may also elevate triglycerides.

Low Density Lipoproteins (LDL)

LDLs are the principal cholesterol carriers in blood. An elevated LDL level is strongly correlated with a higher incidence of coronary heart disease (CHD).

Reduction of saturated fats and cholesterol in the diet can lower LDL levels in most people. Also, excess caloric intake can affect both total and LDL cholesterol levels.

High Density Lipoproteins (HDL)

HDL serves to transport cholesterol from the blood to the liver where it is metabolized and later excreted from the body, helping to lower cholesterol and plaque formation. It is desirable to have high HDL concentration.

Weight reduction, aerobic exercise and tobacco avoidance are proven methods of raising HDL levels.

Total Cholesterol/HDL Ratio

The TC/HDL ratio examines the blood's ratio between total and 'good' cholesterol. A higher ratio (>4.0) may indicate an increased risk for CHD. Reducing total cholesterol, raising the HLD level, or a combination of the two will improve this ratio.

Recommended lifestyle changes to improve cholesterol values and triglyceride levels:

• High fiber 25-30 gms/day
• Appropriate caloric intake
• Fat intake less than 30%
• Minimize daily alcohol intake
• Weight reduction
• Regular aerobic exercise
• Tobacco avoidance

Body Composition

The human body can be divided into fat-free and fat mass. Fat-free mass (lean body mass) includes muscle mass, water, bones, blood and organs. It's the body mass that is not composed of fat.

Body Fat

Fat is essential to life. Men's minimum requirement is 3-5% fat mass; women's minimum require is 11-14% fat mass. A healthy range of body fat for males is between 19 and 24% and between 26-31% for females.

Safe and effective weight loss can be achieved at 1-2 lbs./wk.

• One pound of fat = 3500 calories
• 2-3 lbs. of fat = 1% body fat

Importance of Aerobic Capacity

Low aerobic capacity values can signify a potential cardiovascular or pulmonary problem. Additionally, low aerobic capacity can signify a low fitness level, which exacerbates many health problems, increases morbidity and mortality risk and lowers quality of life. See FITT Chart on page 52 for aerobic/cardiovascular exercise program.
Strength
Muscular strength is the force that a muscle group applies against a resistance.

Strength can be measured as absolute or relative to one's body weight.

As an individual ages, strength gains importance for these reasons:

• muscles pull on bones at rest and during exercise; strong, balanced muscles facilitate good posture
• weight-bearing exercise, particularly strength training assists in increasing bone density and can decrease the risk of osteoporosis
• increased muscle mass elevates the body's calorie expending capacity during exercise and rest
• lean body mass (muscle) elevates insulin sensitivity, encourages glucose uptake in cells and assists in the maintenance of normal blood glucose levels

In general, strength training is encouraged for everyone. Caution is necessary for those with certain musculoskeletal problems and those diagnosed with high blood pressure. See FITT Chart on page 52 for strength training program.
Flexibility
With age comes a progressive loss of functions/range of motion due to a decrease in flexibility. This decline is attributed to muscle shortening resulting from disuse, age-associated deterioration of joints and collagen degeneration of tendons. Flexibility loss can result in injury from excessive force and a decline in quality of life. See FITT Chart on page 52 for flexibility improvement program.

Preventive Measures for Good Health

Smoking

Cigarette, pipe and cigar smoking greatly increase the risk of cardiopulmonary disease. Additionally, smokeless tobacco is strongly associated with others cancers. Complete tobacco avoidance is strongly encouraged.
Nutrition
Diets with excess fat, cholesterol, sugar and sodium can be harmful to one's health.

The American Heart Association recommends the following dietary guidelines:

• Total Fat - no more than 30% of total calories/day; for fat loss and to improve cholesterol values, fat intake should be closer to 20-25%
• Cholesterol - 300 mg/day
• Carbohydrates - at least 55-60% of total calories, with emphasis on complex carbohydrates

Screenings

Men

Over age 40 - Maximal exercise test prior to participation in vigorous exercise

Over age 50 - PSA test and digital exam once/year; begin 45 yrs if at high risk

Women

Over age 50 - Maximal exercise test prior to participation in vigorous exercise

Age 35 and up - Monthly breast examination and yearly mammogram

All women of child-bearing age and older - Yearly pap smear and cervical examination

Over age 50 - Bone densitometry screen

Post Menopausal - See your health care provider regarding estrogen replacement therapy.

The following pages in the participant guide are to assist you in establishing your exercise and nutrition program. Please contact the Worksite Wellness Coordinator if you have any questions or require help in setting up your program.