Chronic Cardio

Many people at the beginning of this year made the quest to find better health, lose weight, or possibly gain more energy. But, are they doing the right thing to attain this? I was at the gym the other night gazing among the attendees. This year and like every other year at this time, the gym is slam packed with people running, jumping, working as hard as they possibly can to reach their goals.  I applaud them for their valiant and courageous efforts.  Honestly, these hardworking individuals are going about it the wrong way.  Chronic cardio or better yet, exercsing at higher intensities for an extended amount of time is not the route you take for optimal health and continued weight loss.  You are setting yourself up for failure, stagnant weight loss, and multiple trips to the doctor with common colds and joint injuries.  Here’s why:

Humans, like all mammals, evolved with two primary energy systems that powered the skeletal muscles of our hunter-gatherer ancestors 40,000 years ago and that is what keeps us all well-powered the same way today. 

The first energy system relied heavily on the slow burning of fats, keeping us fueled while we were at rest or sleeping, yet also allowing for continuous or intermittent low levels of aerobic activity (think of our ancestors walking through the woods for hours on end looking for vegetation in the form of berries, roots, insects and the occasional small animal).  It makes sense. Fats are very efficient fuels that are stored easily in the fat cells and burn easily and cleanly when lots of oxygen is present (as when we are breathing normally). Even if there’s no food in the immediate area, a well-trained fat-burning hunter-gatherer could continue walking and foraging for days without compromising his or her health or efficiency.

The second major energy system we developed through evolution was an ATP-fueled system that allowed for intense loads of work to be done in very brief bursts (think of our hunter-gatherer ancestors sprinting to the safety of a tree to avoid being eaten by a a sabertooth cat).  ATP is always sitting right there within the muscle cells, available in a split second, and it is the highest octane fuel we have.  In fact, it’s ATP and adrenaline that allows the father of a young boy to pick up an extremely heavy object  preventing his son from being smashed to death.  Unfortunately, the muscles can only store about 20 seconds worth of this valuable fuel to complete life-or-death tasks. If our ancestors survived that quick sprint to safety away from the cat, their ATP reserves were filled again within minutes using the other energy systems.

Bottom line: Fats and ATP were the two primary energy sources for locomotion: we either moved slowly and steadily or “fight or flight” fast, and we became stronger and healthier the more we used only those energy systems.

So, what do we get from this?  We did not evolve to rely heavily on a carbodydrate-fueled energy system, and yet, carbohydrate metabolism seems to rule our lives today.  I here all the time how doctors are telling people to go on these low-fat diets.  Yes, carbohydrate (in the form of glucose) can play a major role in the production of energy in skeletal muscle, but it turns out that the heart and skeletal muscle prefer fatty acids (fat) as fuel over glucose.  We are in a carbohydrate driven world.  Take a look at the majority of all food product commercials.  I’m not telling you to go out and eat a bunch of fat.  I’ll talk about balanced eating at a later date.

Continued,

Our hunter-gatherer ancestors didn’t regularly ramp their heart rates up for over an hour a day like so many of us do now. Even when the concept of organized hunting came along, it would appear that our hunter-gatherer ancestors relied more on superior tracking ability (using our brains) and walking (using our superior fat-burning systems), rather than on actually “chasing down” their prey.  How often would our ancestors been eaten running through the woods with all the lions, tigers, and bears? Very.  In fact, wasting valuable energy reserves (and increasing carbohydrate [glucose] metabolism by a factor of ten) by running hard for long periods of time was so counterproductive it would have likely led to the demise of mankind.   Not only would they have lost tons of energy and been exhausted in the hunt,  they would have become the prey themselves.

Well, we know that this current popular high intensity aerobic pursuit is a dead-end. It requires huge amounts carbohydrate (sugar) to sustain, it promotes hyperinsulinemia (overproduction of insulin), increases oxidative damage (the production of free radicals) by a factor of 10 or 20 times normal, and generates high levels of the stress hormone cortisol in many people, leaving them susceptible to infection, injury, loss of bone density and depletion of lean muscle tissue – while encouraging their bodies to deposit fat.  Higher cortisol levels, more stress, save the organs and store the fat.  Then, more carbohydrates needed for energy.  Workout harder, eat more.  It shouldn’t be that difficult.  What, then, is the answer?

Knowing what we know about our hunter-gatherer ancestors and our energy systems, we would ideally setup an aerobics plan that would have us walking or hiking several hours a day to maximize our true fat-burning systems and then doing intermittent “life or death” sprints every few days to generate those growth spurts that create stronger, leaner muscle.  Increase your daily NEAT.  Anything that burns calories that is not structured exercise, eating, or sleeping.  Take the stairs, stand while talking on the phone, horseplay with your children, etc.  Strength train 2-3 times a week to maintain your muscle mass.  Whatever you do, don’t exercise for more than 45 minutes at a time and don’t do it everyday.  This is not the way.  If you’re goal is a marathon, then you have to do what you have to do.  If optimal health, weight loss, and reduced sickness is on your list, be active, don’t over exercsie, eat clean, and sleep well!

That Time Again!

It’s that time again. You know, the New Year, the resolutions, the changes everyone is going to make for the better.  When it comes to health and fitness don’t make the mistake of going extreme and setting overly lofty goals.  You will only set yourself up for failure and make things worse.  People, who are in shape, make the commitment daily and challenge themselves to be consistent and make health and fitness an everyday habit.  Starting the New Year off on the so-called best new diet or working out 7-10 hours a week is not the right approach.  I’d suggest incorporating something small like telling yourself to eat 5 total servings fruits and veggies a day and limiting processed foods. Or, telling yourself you are going to the gym 3 times a week for the first month.  Jumping into things too often, too quickly will lead to burnout and possible injury. 

What do you do?

1)     Choose an obtainable goal. To say you are going to look like a super model is not realistic  for most of us, but promising to include more daily physical activity in our lives is very possible.

 2)     Avoid choosing a resolution that you’ve been unsuccessful at achieving year after year. This will only set you up for failure, frustration and disappointment.  If you are still tempted to make a promise that you’ve made before, then try altering it.  For example, instead of stating that you are going to lose 30 pounds, try promising to eat healthier and increase your weekly exercise.

 3)     Create a game plan.  Write a comprehensive plan.  All successful businesses start with a business plan that describes their mission and specifics on how they will achieve it.  Write your own personalized plan and you’ll be more likely to succeed as well.  Make your health your own business that you work on day to day.

 4)     Break it down and make it less intimidating.  Instead of creating one major goal, break it down into smaller pieces.  Setting several smaller achievable goals throughout the year, will help you to reach your main goal. Then, if you aren’t able to reach your final goal, you will have many smaller, but still significant, achievements along the way.  For example, if your goal is to complete a 10K race, your smaller goals could be running a 5K in less than 30 minutes and adding strength training weekly to help with your endurance.

 5)     Get Support for Motivation and Accountability.  Just be sure to set limits so that this doesn’t backfire and become more irritating than helpful.  You want people to help  you but not too pushy.  You just need a little kick in the rear on occasion.  For example, if you resolve to be more positive ask them to gently remind you when you start talking negatively.

 6)     Reward yourself with each milestone. If you’ve stuck with your resolution for 2 months, treat yourself to something special.  But, be careful of your reward type.  If you’ve lost 5 pounds, don’t give yourself a piece of cake as an award.  Instead, treat yourself to a something non-food related, like a pedicure or a massage.

 7)     Get professional assistance.  Everyone needs help and sometimes a friend just isn’t enough. Sometimes you need the help of a trained professional.  By hiring a fitness professional, the chances of injury and burnout will be diminished.  Research studies have shown that assistance from a fitness professional greatly improves peoples success rate.  Just make sure you do your homework and find the most qualified person.  Ask around, get reviews.  Training with a friend also reduces the total cost of the fee.

 8)     Limit your number of promises. You’ll spread yourself too thin trying to make multiple changes in your life.  This will just lead to failure of all of the resolutions.  Stick with what you can attain and don’t make promises you can keep.

 

Think About Today!

Don’t think about tomorrow, Think about Today! Whatever challenges, difficulties, or failures you’ve had in the past, wipe them clean, and think about your next step.  We all would like to go back in time and make some changes to our old self.  Maybe some simple things with your nutrition, workout regimen, habits you wish you never started.  Guess what? Can’t happen, so get over it and move forward.  Same applies for whatever weight loss diets you may have tried or exercise programs you started and quit.  Stop dwelling on it, as it is gone and over with.

What you do next is what matters the most, how you spend your time right now.  Being perfect is so far from reality it’s not worth fretting about.  Life is a constant, dynamic state of change.  Our schedules change, family and friends take priority, and things just get plain screwed up.  Everyone has so called “off days”, maybe weeks.  Things can throw you off course.  Your diet and exercise program may get derailed at any moment.  There is no perfect diet or fitness program, just try to do what you can to be consistent.  Everything from this point forward is a clean slate.  Forget about New Year’s resolutions and changes.  Today is today, not tomorrow, make the change now. 

The great news is I really don’t care what shape you are in right now either!  If you are already lean or carrying some extra lbs…it is still all the same to me.  How you got there doesn’t matter, only what you are going to do next does.  You can even say that about your job, finances, relationships, or lifestyle.  Where you are and how you got there is no longer worth complaining about.  Dwelling on it won’t change a thing, only what you do next will.  Set yourself free!  Past excuses are gone and done.  No one left to judge.  You are in total control.

Maybe you just went out for pizza night with the family.  Recently, at a Holiday party, you drink one too many cocktails.  That bowl of ice cream watching Modern Family went right to your gut.  Don’t sweat it.  Don’t dwell on it.  Just try to re-focus and make the change on this day.  Leave guilt at the door and take ownership of the current moment.   I don’t care what workout plan you are going to do after the holidays.  Don’t say how great it will be once you go join the gym in a week.  Or, hey, in the New Year I’m getting the new P90x.  Instead tell me what you are going to do today.  Move more, make it simple and consistent.  Grow from there.   Real fitness is a lifestyle, consistent habits, not some extreme diet (HCG) or workout routine that will not last.  Open your front door, go for a walk, do some pushups or whatever you enjoy.  Stop worrying about it having to be perfect and just be active today.

Don’t procrastinate.  “I’ll start tomorrow” is a disease too many suffer from day after day.  Move forward.  Enjoy being imperfect. Those who are called a “success” are just the ones who keep going forward and Don’t Give Up!

 

 

 

Proper Gym Etiquette

I thought I’d start the day off and write about some common courtesies and proper gym etiquette.  Being a trainer and a fitness studio owner, I believe I have some knowledge on the subject.  Last night, while I was working out at one of the Urban Active fitness clubs here in the Cincy/Nky area I came really close to blowing out my knee.  Here I am doing step ups on a bench with a fair amount of weight.  Behold, as I begin to step down I feel was what clearly not the ground but a big stability ball below me.  Fortunately, I have enough core strength and balance to overcome this situation and safely step to side without injury.  So, Mr Moron who left the ball to roll over my way, I thought I’d give some tips and standard procedures to use at the club.  For others, take note and use these to better your gym experience for yourself and other co-members as well.  Not only will your workout be more effective but the chances of injury will be limited.

1) Please return your weights and/or equipment to the proper location when finished.  This will allow others to find them appropriately and reduce the clutter on the floor and limit the chance for injury.

2) Don’t hog the machines, benches, and/or equipment.  First of all, the majority of you shouldn’t be using machines.  Unless you’re elderly, in a knee brace, or recently out of surgery you shouldn’t be using machines.  The body was designed to be functional with muscles working in a movement pattern.  If you’re trying to lose weight, get stronger, and better your fitness level, get away from the machines and starting using dumbbells, bodyweight exercises, and other functional types of equipment.

3) Wipe down equipment after usage.  With the cold season approaching there are many germs looking for a  place to hang out and invade.  Sanitizing your equipment will reduce the risk for spreading and will keep everyone healthy allowing them to continue their consistency going to the gym.   Can you imagine walking to a machine and finding it covered with the previous guy’s sweat?  You want to avoid being that guy.  If you happen to drip all over a piece of equipment, wipe it down using the disinfectant provided by the gym. Also, use a towel to separate yourself from the machine while you make use of it.

4) Talk sparingly.  Leave your cell phone in the car.  Not only are you taking up space and time for others, how hard of a workout can you perform if your texting every 2-3 minutes.  If you want to socialize, go to a bar or join a coffee group.  A gym isn’t a social club; you’re not there to shoot the breeze with its members.  Conversations should be kept brief and limited to resting periods in between sets.  These short discussions must be held out of the way so people can train without interruption. In addition, don’t initiate conversations with people wearing headphones; they obviously don’t feel chatty.  Finally, while you’re taking a break, don’t sit on a machine — others may want to use it.

5) Smell good. No body odor.  Exercising makes you sweat and perspiration causes body odor. Can you see in your mind’s eye how badly it would stink if no one at the gym did something about it?  Arm yourself with an effective deodorant and use it adequately. However, don’t douse yourself with cologne or perfume; overcompensation can be just as unpleasant for fellow members.

6) Dress appropriately.  Don’t wear torn clothing, but don’t wear a tuxedo either.  Go for a T-shirt instead of a tank top as to circumvent sweat overtly running onto the machine.  Stay away from jeans; shorts or sweat pants are a much better choice.  And please cover yourself.  If you have a big tire around your waistline, do not wear a cutoff shirt with your belly protruding out for everyone to see.

7) Be considerate at the water fountain.  Bring in a big water bottle filled beforehand.  If you run out, be courteous at the fountain and let others have a drink before refilling. 

8) Limit yourself on the cardio machines.  People are expected to use about 20-30 minutes.  If the gym isn’t very crowded and you want to go longer, make sure no one is waiting.  Honestly, unless you are training for a marathon, you shouldn’t be doing more than 30 minutes of cardio anyway.  Excessive cardio and why I can’t lose my belly fat is a whole other topic we can discuss in a later post.

So, hopefully these tips were helpful.  Use them to better everyone’s experience and be courteous to all those around you.

RIP John!

It’s been a sad week for us here at Fitness For Function. One of our clients passed away on Friday. John Sinclair worked with me for over 5 years after he had a stroke back in 2005-06.  He lost total motor function of his right arm, his right leg was about 60%, a G-tube for feeding, and wheelchair bound for most of the day. But, this didn’t stop John from giving it all he had to try to better himself.  At times the past few years, I had him up walking around with his cane.  And, for awhile there one of his favorite exercises were squats. Not too bad for a person with his limitations and in his late 70′s. He will truly be missed as he was a big inspiration in my life and to many others.  The determination and commitment he showed was unprecendented.  So, when you are having a bad day and don’t feel like getting up and going to the gym, think about John’s struggles and limitations, then make your choice.  You only have one body and one life to live, take care of it as it will not last forever. RIP John Sinclair!