pbl1

i guess i'd just write about my PBL here.

partly for myself, for some kind of a record to be going on in my system, and perhaps it may help some others to fill themselves with something they have missed (unlikely) or some others to help me with some incomplete information (likely).

and i have nothing better to do. I'm told we're pretty free during out first semester.

today's PBL was about obesity, alcoholism, and perhaps a little of social behavioural science.

our learning issues were;

obesity and its measures (BMI, body fat rate etc)
Alcohol Metabolism
Excercise
Calories and Major nutrient measures
Vitamin B complex and its function in human body

My main issue in my group was "Excercise", and I've pretty much summed it up for myself, possibly critically lacking in some aspects and very basic in approach but maybe, by chance, hopefully someone will be kind enough to point the fragile points out to me.

Physical exercise is any bodily activity that raises the heart rate above its resting level and enhances or maintains physical fitness and overall health. It is performed for many different reasons. These include: strengthening muscles and the cardiovascular system, honing athletic skills, and weight loss or maintenance. Frequent and regular physical exercise boosts the immune system, and helps prevent the "diseases of affluence" such as heart disease, cardiovascular disease, Type 2 diabetes and obesity.[1][2] It also improves mental health and helps prevent depression.

(quoting wiki)

I'm beginning to hate quoting wikipedia. i mean, we're medical students and here we're quoting wikipedia. this sucks la. (which means I suck la) perhaps i'll go visit the library later for some... professional-sounding resourse.

exercise reduces the level of "Cortisol".
"Cortisol", usually referred to as "Stress Hormone", since it is associated with levels of stress and anxiety. it causes various health issues such as increase in blood sugar, blood pressure, reduce immune responce etc.
Cortisol counteracts insulin by increasing gluconeogenesis and promotes breakdown of lipids (lipolysis), and proteins, and mobilization of extrahepatic amino acids and ketone bodies. This leads to increased circulating glucose concentrations (in the blood) by increasing gluconeogenesis. There is an increased glycogen breakdown in the liver.

It reduces stress.
Basically we live in a stressed-out world. but do you see mentally ill sports man/woman? not as likely as depressed people locked in a room, right?
its kind of funny imagining a swimmer thinking about the meaninglessness of life and how the world is a shit-hole while he's doing laps.
the reason why it reduces stress, is because sports releases some feel-good drug called endorphins into our bloodstreams. see, so don't do drugs, kids, DO SPORTS. yeagh.

Its good for your hormones
exsercise will facilitate secretion of hormones in their right amount.

Helps reduce fat
due to higher metabolism rate, the body will burn more calories when it is undergoing excercise. with prolonged aerobic excersise, body will initially burn glycogen but after that, switches to fat metabolism.



so, HOW do you Reduce fat, to lead a healthy lifestyle?

The most important rule you have to remember when trying to lower your body fat percentage, is that you don't choose where the fat comes off from, your genetics do. If you're trying to get a killer set of abs, doing sit ups and crunches when you have a high body fat content isn't going to burn the fat that is covering your abs. To get rid of excess body fat, you need to participate in activities that burn a lot of calories. Running, biking, swimming and most sports will do this very well. In addition to cardio, you also need to have a good strength training routine. Muscle burns more calories than fat so one of your top priorities needs to be building more muscle mass.

Exercising alone can only go so far. Remember to include a healthy diet that includes calorie restriction until you reach your body fat percentage goal