Exercise vs. Diet in Weight Loss Essay Example for Free

Exercise vs. Diet in Weight Loss Essay INTRODUCTION It is estimated that 55% of the adult population in the United States are either obese or overweight (National Institutes of Health, National Heart Lung, and Blood Institute, 1998). Obesity substantially increases an individual’s risk of suffering from chronic diseases such as hypertension, coronary artery disease, and diabetes. Those with excess fat in the abdominal area are at increased health risk (National Institutes of Health, National Heart Lung, and Blood Institute). In an attempt to define the role of exercise in the treatment and prevention of obesity, the American College of Sports Medicine (ACSM) held a scientific roundtable to address this subject. Following the meeting, several consensus statements regarding physical activity and public health were released. Two statements are of particular interest to the applied exercise professional. The first statement declares that the addition of exercise to a diet with restricted caloric intake promotes fat loss, while maintaining fat free mass. The second statement claims that physical activity, without caloric restriction, minimally if at all affects fat loss. The statements suggest that to optimize weight loss, a combination of diet and exercise is best, and that exercise alone will not suffice. Although it is well established that a regimen of diet and exercise is the best way to control body weight, a recent review by Ross, Freeman, and Janssen (2000) challenges ACSM’s statement that exercise alone is not an effective method of weight loss. This review suggests that the studies this statement was based upon do not effectively compare caloric restricting programs to increased energy expenditure programs. They conclude that if these factors were equal, exercise alone can be as effective as caloric restriction for weight loss. The purpose of this article is to present Ross et al.’s argument contrasting the ACSM consensus statement. EXERCISE VS. CALORIC RESTRICTION In their review, Ross et al. (2000) report that few randomized control trials equally compare diet only to exercise only weight loss programs. For example, in a twelve-week study, Hagan, Wong, and Whittam (1986) compared the amount of weight lost through diet only to the amount of weight lost through an exercise program. The obese women and men in the diet only group (n=24) that reduced their caloric intake lost 5.5 kg and 8.4 kg, respectively. To achieve this degree of weight loss, women decreased their average caloric intake by 945 kilocalories a day while the men decreased their average intake by 1705 kilocalories a day. The exercise only group (n = 24 obese men and women), performed a 30-minute walk/jog program 5 days/week. On average, the women expended 190 kilocalories per session while the men expended an average of 255 kilocalories per session, which resulted in a total weight loss of .6 kg and .3 kg for women and men, respectively. The women in the diet only program decreased their body fat from 35% to 29%, where as the women doing exercise only went from 35% to 33% body fat. Additionally, the men in the diet only group decreased body fat from 26% to 21% where as the exercise only group experienced no change in their body fat. This study clearly illustrates that weight loss through diet only was not equated to energy expenditure through exercise only. Therefore, equal amounts of weight loss should not be expected. In contrast, Sopko et al. (1985) in a twelve-week study, with obese men, reported that when the negative energy balance created by diet only and exercise only are equal, the two treatments produce similar results. The participants in the diet only group (n=10) experienced a weight loss of 6.1kg by restricting their caloric intake 500 kcal/day. The exercise only group (n=6) lost 6.2 kg by performing a treadmill walking program in which they expended 500 kcal/day. The men in the diet only group went from a body fat of 31.4% to 25%, where as the exercise only group went from 26.7% to 19%. These results show that equivalent amounts of weight loss can be obtained when the energy expenditure from exercise is similar to the amount of calories restricted through diet. This is contrary to the results of Hagan et. al., as well as the ACSM consensus statement that exercise without caloric restriction minimally affects weight loss. Table 1 summarizes some diet versus exercise weight management studies, further validating when energy expenditure is matched, weight loss is similar. EXERCISE WITHOUT WEIGHT LOSS: THE HEALTH CONNECTION Excess fat in the abdominal area independently increases an individual’s risk of insulin resistance and high blood lipids. This distribution of body fat is also a strong predictor of cardiovascular disease (Grundy et al., 1999, National Institutes of Health, National Heart Lung, and Blood Institute, 1998). It has been shown that weight management programs resulting in a loss of total body fat also reduce a person’s amount of abdominal fat. This loss of abdominal fat is associated with a decreased risk of cardiovascular disease. However, it has been shown that exercising individuals, who do not experience any overall weight loss still decrease their risk of suffering from cardiovascular disease (Ross Janssen, 1999). The current research suggests that exercise without weight loss is actually linked to reductions in visceral fat (Ross Janssen 1999). In two similar studies, Ross et al. (2000) and Sopko et al. (1985) showed that exercisers who did not lose weight experienced improved insulin sensitivity and an increase in their ‘helpful’ HDL cholesterol. These findings are important because in the event that weight loss is not achieved, a person who is at increased risk of coronary artery disease (CAD), or its comorbid conditions (i.e., high blood pressure, glucose intolerance, insulin resistance), still benefits from regular aerobic exercise participation. PRACTICAL APPLICATIONS AND RECOMMENDATIONS The applications from this review article are consequential to the personal trainer and fitness professional for two important reasons. It is well established that exercise and diet modification is the best method for weight loss. However, Ross and colleagues and Sopko and associates also show the efficacy and worth of exercise only programs for promoting weight loss (in overweight and obese populations). Also, from a health perspective it is quite meaningful to emphasize that aerobic exercise independently decreases the risk of CAD and related comobidites. For health benefits, Ross et al. (2000) confirm established recommendations of regular, moderate-intensity physical activity, such as brisk walking, for 30 to 60 minutes on most days of the week. The also suggest that â€Å"substantial reductions in obesity and related comorbid conditions will result when daily exercise is performed at a moderate intensity for 45 to 60 minutes a day without deceasing caloric intake.† However, since most of this health benefits research has been done in predominantly male populations, more research is needed with overweight and obese female populations to validate these benefits in women. References: Grundy, S.M., G. Blackburn, M. Higgins, R. Lauer, M. Perri, D. Ryan. Roundtable Consensus Statement: Physical activity in the prevention and treatment of obesity and its comorbidities. Med. Sci. Sports Exerc. 31: S502-S508, 1999. Hagan, R.D., S.J. Upton, L. Wong, and J. Whittam. The effects of aerobic conditioning and/or caloric restriction in overweight men and women. Med. Sci. Sports Exerc. 18:87-94, 1986. National Institutes of Health, National Heart, Lung, and Blood Institute. Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults: The Evidence Report. Obes. Res. 6(Suppl 2), 1998. Pate, R.R., M. Pratt, S.N. Blair, W.L. Haskell, C.A. Macera, C. Bouchard, D. Buchner, W. Ettinger, G.W. Heath, A.C. King, et al. Physical activity and public health. A recommendation for the Centers for Disease Control and Prevention and the American College of Sports Medicine. JAMA. 273:402-407, 1995. Ross, R., D. Dagnone, P.J.H. Jones, H. Smith, A. Paddags, R. Hudson and I. Janssen. Reduction in obesity and related comorbid conditions after diet-induced weight loss or exercise-induced weight loss in men: A randomized controlled trial. Ann. Intern. Med. 133:92-103, 2000 Ross, R., and I. Janssen. Is abdominal fat preferentially reduced in response to exercise-induced weight loss? Med. Sci. Sports Exerc. 31: S568-S572, 1999. Ross, R., J.A. Freeman, and I. Janssen. Exercise alone is an effective strategy for reducing obesity and related comorbidities. Exerc. Sport Sci. Rev. 28: 165-170, 2000. Sopko, G., A. Leon, D. Jacobs, N. Foster, J. Moy, K. Kuba, J. Anderson, D. Casal, C. McNally, and I. Frantz. The effects of exercise and weight loss and plasma lipids in young obese men. Metabolism. 34:227-236, 1985.

Coral Reefs Essay -- Ecology Environment Environmental Essays

Coral Reefs   Ã‚  Ã‚  Ã‚  Ã‚  Coral reefs are one of the oldest types of living systems on earth, and certainly one of the most spectacular (Goreau, 1987). They are massive underwater structures formed by the limestone skeletons of tiny invertebrate animals. Reefs house a greater diversity of body forms, chemistry, and animal phyla (thirty-two compared to the eight that inhabit the most biodiversity ecosystems on land). Phyla comprise the second largest category of living things, after kingdoms.   Ã‚  Ã‚  Ã‚  Ã‚  Coral animals begin life as free-floating larvae, but settle on the sea floor in sedentary colonies. The term "coral" applies both to these animals and to their skeletons, particularly the skeletons of stone-like corals (Discover 1997).   Ã‚  Ã‚  Ã‚  Ã‚   Many different organisms, including mollusks, sponges, and worms, help shape reefs, but hard corals and various algae are the major architects. In effect, the corals build limestone, because their skeletons are made of Calcium Carbonate. The skeletons deposited by these corals and other organisms accumulate, along with sand and other debris, to form the backbone of the reef. Over tens of thousands of years, chemical and mechanical changes turn the reef into true rock (Alstyne and Paul, 1988).   Ã‚  Ã‚  Ã‚  Ã‚   The body of a coral animal consists of a polyp, which is the living portion of the coral. A polyp is a hollow, cylindrical structure attached at one end to a surface, the other end is a mouth surrounded by tentacles, which gather food and can sting prey to paralyze it. Polyps live in colonies, which grow from 1 to 7 inches, depending on the species. Coral polyps are classified as animals. Microscopic algae live within the animal tissues in a symbiotic relationship. The algae turn sunlight into carbon and sugars, which are then available to the polyp. In turn the polyp filters particles out of the water and excretes waste (nitrogen and phosphorus) that becomes available to the symbiotic algae. It's this very tight nutrient recycling within the coral itself that allows these corals to live in very low nutrient waters.   Ã‚  Ã‚  Ã‚  Ã‚   There are three kinds of reefs: atolls, barrier reefs, and fringing reefs. Atolls are formed out in the middle of the ocean by volcanic subsidence, while fringing and barrier reefs form near continents. Florida contains both of these kinds of reefs, not as far offshore as Australia's Great Barrier Reef, b... ...al life. Another way that corral growth is controlled is by the weather. All of these are natural occurrences. This should not be confused with human use and disruption which does major harm.   Ã‚  Ã‚  Ã‚  Ã‚  The fourth and final principle of sustainability is that biodiversity must be maintained. This is where we are playing a devastating role to the survival to the reefs. Through human waste and consumption time will only tell if they will survive. I hope that by reading this paper someday we can make a difference. Works Cited: â€Å"Coral Color.† November 1997. Discover Magazine-Current Clips. P10 Cousteau, J. Y. 1985. The Ocean World. Harry N. Abrams, Inc., New York, NY, pp. 174-175. Goreau, Thomas. August 1987. â€Å"Coral and Coral Parks.† Scientific American. V113:34-36 Luoma, Jon R. Nov. 1996. â€Å"Reef Madness† Audubon. V98: n6. P24(3). Richmond, R. H. 1993. â€Å"Coral Reefs: Present problems and Future Concerns Resulting form Anthropogenic Disturbance.† American Zoologist. V33: P524-536. Van Alstyne, K. L. and V. J. Paul. 1988. â€Å"The Role of Secondary Metabolites in Marine Ecological Interactions.† Proceedings of the 6th International Coral Reef Symposium, Australia, Vol. 1.

Coca Cola Company Case Study

Date: 22/10/2012 The Coca-Cola Company is a multinational business organisation founded in the late 1890’s in Georgia, USA. Its main focus is selling soft drinks and is especially famous for its first soft drink, after which is named, Coca-Cola. The first product was patented in 1887 and registered as a trademark in 1893. By 1895 it was sold in the whole USA and since then has been expanding around the world (The Coca-Cola Company, Product Descriptions). Throughout its history it has been subject to a lot of criticism for its various practices and has enjoyed incredible success.The organisations main strength it’s the fact that it is the most recognised product worldwide. Part of that recognition can be attributed to the fact that The Coca-Cola Company localizes its products and advertising campaigns, which has been highly successful. Coca-Cola has been credited with forming the modern image of Father Christmas as a jolly, old bearded man, dressed in red. (Coca-Cola at home) The main goal of all the campaigns has been that people choose the soft drink as their favoured beverage, a mission that has been greatly accomplished in many areas.Another advantage of the company is that it also has different headquarters in each country, giving it the ability to dictate all campaigns and give ideas on products. (The Times, Creating an effective organisational structure, Page 2:Â  A global and local strategy). Also the company is always trying to expand its range of products, focusing on beverages, but not only soft drinks as it sells juice, water, energy drinks and squashes as well. (The Times, Creating an effective organisational structure, Page 4:Â  The corporate segment -Head Office).Coca-Cola is normally associated with the United States of America, mainly because of its patriotic advertisements that were then exported to other countries. It has a dominant role in modern popular culture, with mass media references and even films containing the company ’s name in the title. Coca-Cola has such an effect on culture, that it is sometimes considered a sign that someone is richer or higher class if they drink more Coca-Cola than others.The company has proven very popular, despite the facts that most of the company’s products are unhealthy. Coca-Cola’s main ingredient is sugar. As a lot of the marketing is aimed at young people, the fact that products are unhealthy has sparked a bit of controversy, seeing as there is a lot of aggressive marketing towards young people. This is usually in the form of sponsorships to high school in the form of sports facilities or funds. In return the company is allowed to sell its products in the schools, thus attracting people from an early age.Also there are accusations of children working for the company in sweat shops and not giving adequate healthcare, whilst not complying to workers right and destroying trade unions through rough ways (The Globalization of Coca-Cola) One of Coca -colas main external features that keep it favoured is that it maintains a very good relationship with its bottlers. In contradiction to common knowledge, it is not the company that actually bottles and distributes its products. Instead they only make the basic syrup and ingredients in concentrate and then sell them to bottlers and from there they end up with distributors..This is a example of how the business adhere to its ‘culture’ as it tries to promote teamwork, by allying itself with other companies. (The Times, Creating an effective organisational structure, Page 5:Â  Structure and culture). This is helpful in many ways as it creates good connections with many businesses, making the Coca-Cola products much more sought after and popular with vendors, shops, supermarkets. There are some external problems though. After endorsing Israel, the company lost its popularity in the Middle East and was heavily boycotted. This gave competitors a chance to swoop in and they a re now dominating those markets.Also, another problem with the company is that its products, however big role they play in popular culture, aren't considered essential. So if a country’s economy is weak, it is inevitable that the beverages market is going to fall quite steeply. Another factor is that there are many cheap substitutes for their products, which, while not international, can prove to be strong competition in local markets, as many of them promote the fact that they are local, while Coca-Cola retains its American image and the majority of them are cheaper. REFERENCES * Coca-Cola at home, http://xroads. virginia. du/~CLASS/coke/coke1. html, retrieved on 21/10/2012 at 19:00 * The Coca-Cola Company, Product Descriptions, http://www. virtualvender. coca-cola. com/ft/index. jsp, retrieved on 21/10/2012 at 18:10 * The Globalization of Coca-Cola, https://segue. atlas. uiuc. edu/index. php? action=site;site=estensl2;section=4052;page=13292, retrieved on 21/10/2012 at 19:0 5 * The Times, Creating an effective organisational structure, Page 2:Â  A global and local strategy, http://businesscasestudies. co. uk/coca-cola-great-britain/creating-an-effective-organisational-structure/a-global-and-local-strategy. tml, retrieved on 21/10/2012 at 19:10 * The Times, Creating an effective organisational structure, Page 4:Â  The corporate segment -Head Office, http://businesscasestudies. co. uk/coca-cola-great-britain/creating-an-effective-organisational-structure/the-corporate-segment-head-office. html, retrieved on 21/10/2012 at 19:13 * The Times, Creating an effective organisational structure, Page 5:Â  Structure and culture, http://businesscasestudies. co. uk/coca-cola-great-britain/creating-an-effective-organisational-structure/structure-and-culture. html, retrieved on 21/10/2012 at 19:15

Columbus first voyage, 1493 Free Essay Example, 1000 words

Another island discovered by Columbus was Hispana (Columbus 2). Hispana was an island with fertile soils that rendered it valuable for exploration of wealth. In addition, Hispana had valuable gold and metals including iron. Columbus requested for ships from Lord Gabriel Sanchis to engage in further discovery in the sea and explore the full potential of the benefits of trading in the valuable minerals. His request for funding initiated the era of discovery that culminated to trade among European countries. It was victory to the world to discover the islands and their economic potential for trade. Columbus sent a letter to Luis De Santangel to express the victory achieved during the first voyage that explored the Indies. In the letter, Columbus illustrated the discovery of extensive islands, one of which he named San Salvador (Columbus and Felipe 104). Letter to Luis De Santangel was among the great leaders who advanced the contribution to support the voyage mission. Columbus, through the letter, intended to negotiate for funding to undertake other voyages. Addressing Luis De Santangel was a strategy by Columbus to prompt the need to enhance trade. We will write a custom essay sample on Columbus first voyage, 1493 or any topic specifically for you Only $17.96 $11.86/pageorder now He shared the discovery of valuable minerals that demanded further exploration. This increased efforts to engage in trade and demarcation of boundaries. Columbus noted the fertile lands of Juana to warrant extensive discovery. Essentially, the letter represented expression of interest to engage in trade. It, therefore, is useful for the research on the first journey that marked the beginning of discoveries (Ayers 20). According to Berne, Columbus was discovered a new continent that he named Otro Mundo, meaning â€Å"another world† (Berne 102). The discovery affirmed his conviction that he was nearing the coast of Indies. Columbus’ discovery initiated Vasco de Gama to embark on similar missions. Vasco de Gama had sailed south the Horn of Africa and had reached the shores of India (Berne 103). Columbus explored an extensive land mass in the Indies. He claimed to discover the Garden of Eden. In his journey, some of the colonists rebelled against the leadership of the Columbus. In his first voyage, Columbus embarked on a pursuit of search for a western strait on the Indies (Berne 110). Columbus experiences a series of problems as he navigates across Atlantic. On his return to Spain, he spends his final years working on a book of privileges. Other explorers followed his we stward routes and found the civilization that existed there.