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<p><b>Q.  What does BMI stand for and what is a healthy BMI for me? </b></p>
<p><b>A.</b>  BMI stands for Body Mass Index and is a ratio of weight to height, used to estimate the relationship of body composition to risk factors of certain diseases. Use our calculator to determine what your BMI is and refer to the chart below to see what category you are in.
<ul>
<li>18.5 or less is Under Weight </li>
<li>18.5 to 24.9 is Normal </li>
<li>25.0 to 29.9 is Overweight </li>
<li>30.0 to 34.9 is Level 1 Obese </li>
<li>35.0 to 39.9 is Level 2 Obese </li>
<li>40 or greater is Extreme Obese</li>
</ul>
</p><p><b>Q.  How accurate is the BMI measurement? 
</p><p>A.</b>  For the vast majority of average individuals, the BMI is a useful and accurate measurement. The drawback lies in the fact that short, muscular individuals may be falsely labeled as obese, and tall lean individuals as underweight.


</p><p><b>Q.  What is a healthy blood pressure? 
</p><p>A.</b>  According to national guidelines, normal blood pressure is below 120/80 mmHg. Blood pressure above 140/90 mmHg is diagnosed as hypertension, or high blood pressure. Someone with hypertension is at higher risk of having strokes, heart attacks and kidney failure.

</p><p><b>Q.  How can I lower blood pressure besides medication?
</p><p>A.</b>  Hypertension can be treated through increased exercise and a better diet. Many recent studies have shown that regular aerobic exercise (workouts like brisk walking that use large muscles for an extended period) over several months may modestly lower blood pressure. According to a recent National Institutes of Health conference, aerobic exercise reduces resting (nonexercise) blood pressure in people who have hypertension by an average of 11 points off the top number and 9 points off the bottom number. That could be enough to lower high blood pressure to normal. Reducing sodium(salt) in your diet can also help to lower blood pressure.

</p><p><b>Q.  Where should my cholesterol levels be?
</p><p>A. </b> Your TOTAL blood cholesterol will fall into one of these categories:
<ul>
<li>Desirable is Less than 200 mg/dL </li>
<li>Borderline high risk is 200 to 239 mg/dL </li>
<li>High risk is 240 mg/dL and over</li>
</ul>
There are two types of cholesterol in your body: LDL is bad cholesterol and contributes to artery clogging. You want Low LDL levels (below 100 is optimal). HDL is good cholesterol and helps to clear arterial blockage. You want High HDL levels. (Less than 40 is too low) To lower your LDL and raise your HDL levels you can: 
<ul>
<li>Quit Smoking </li>
<li>Lose weight (or maintain a healthy weight) </li>
<li>Be physically active for at least 30 to 60 minutes a day on most or all days of the week. </li>
</ul>


</p><p><b>Q.  How much exercise do I need to do to lose weight?
</p><p>A.</b>  This depends on how many calories you are consuming. To lose weight you need to burn more calories than you take in. It takes 3500 calories burned to lose 1 pound. That’s going into a deficit of 1,000 calories a day if you want to lose 2 lbs a week. This can be done by eating 500 calories less than you normally do and burning 500 calories per day more through exercise. That is equivalent to about a 45 minute jog.
Exercising 30 to 60 minutes 5 days a week is a good guideline to follow and will not only aid in weight loss but will also reduce your risk for several diseases including heart disease, diabetes and colon cancer.


</p><p><b>Q.  What is the best type of exercise to lose body fat?
</p><p>A.</b>  When your body is engaged in aerobic exercise, it utilizes fat as its fuel. So if your goal is to lose body fat, your main modes of exercise should be walking, jogging, biking or swimming in your target heart rate zone.


</p><p><b>Q.  How can I know what my body fat percentage is?
</p><p>A.</b>  There are several different methods used to determine body fat percentage. Hydrostatic or underwater weighing is probably the most accurate and widely used. There are other methods and devices including the DEXA machine, the Bod Pod, Tanita scales, hand held devices and Skin Calipers. The key is to use the same method consistently so that you can see the change in your body fat percentage. 

</p><p><b>Q.  What is heart disease and how does exercise and nutrition affect my risks?
</p><p>A.</b>  Heart disease occurs because of inadequate blood flow to the heart muscle. This occurs when the arteries that supply the heart muscle (the coronary arteries) become partially or completely blocked. Obese people are at increased risk of heart disease due to their higher rates of hypercholesterolemia, diabetes and hypertension. Several studies have proven the beneficial effects of exercise on heart diseases. Not only will it reduce body fat, but it will also help to lower blood cholesterol, blood pressure and regulate glucose metabolism. Eating a diet high low in saturated fat and cholesterol and high in dietary fiber will lower your risk for heart disease.

</p><p><b>Q.  What is the Target Heart Rate zone? 
</p><p>A.</b>  The Target Heart Rate zone refers to the range that you want your heart rate to be in while you are doing aerobic exercise. This is the best zone to be in to burn body fat. Calculate your target heart rate zone using our calculator.


</p><p><b>Q.  Do I really need to lift weights?
</p><p>A.</b>  There are many benefits to strength training including:
<ul>
<li>Higher metabolism</li>
<li>Stronger bones</li>
<li>Increased muscle strength and endurance</li>
<li>Increased balance, flexibility and stability</li>
<li>Decreased risk of coronary heart disease</li>
<li>Injury prevention</li>
<li>Feel and look better</li>
<li>Strength training will help you with weight loss because the more muscle you have the more calories you burn at rest.</li>
</ul>

</p><p><b>Q.  What if I just don't have time to exercise?
<p>A.</b>  We all have busy schedules and the trick with exercising is plan, plan, plan. Schedule it in before your busy week begins. Make it a priority. Set aside time one day a week to plan when, where and for how long you will exercise. It may require getting up half hour earlier, or taking a little longer lunch break. If there is absolutely no time in your schedule for a formal exercise session you can do little tricks like parking farther away at the store, not taking the elevator, etc. Every little bit helps.


</p><p><b>Q.  If I am overweight or obese, what diseases am I at risk for?
</p><p>A.</b>  Obesity places you at risk for several diseases including heart disease, diabetes, some forms of cancer, sleep apnea, abdominal hernias, varicose veins, gout, gall bladder disease, respiratory problems, and liver malfunction. Losing just 10% of your body weight will significantly lower your risk for these diseases.
</p>
