Why Walking and Aerobics Won’t Get You as Healthy as You Think
June 25, 2010
Researchers compared aerobic fitness training to a pedometer-based walking program, measuring the fitness and health outcomes of each.
The six-month study found that those in the aerobics program showed significantly greater reductions in systolic blood pressure, peak oxygen intake, and ventilatory threshold, the point at which respiration begins to become increasingly difficult during progressive exercise.
Science Daily reports: "All participants saw benefits: walking and fitness training groups saw a significant reduction in body mass, waist circumference and waist-to-hip ratio after the six months as well as resting heart rate."
We got this from our friends at Hoist Fitness Systems, had to try ths out right away, so there I was on the floor by my computer desk doing everything I could to reach the two minute mark. I have some work to do...
Build a hard CORE with The Plank, a deceptively simple exercise. To do this exercise, get into a pushup position on the floor with your elbows bent 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. Hold the position for as long as you can. Your goal should be to hold it for two minutes.
Now its your turn, and let us know how you did.
The Balance of Wellness
We've all been through it or know someone who has. The guilt and pounds increase and we give into the pressure to start our regimented exercise program and diet. We start out like gangbusters and see the weight start coming off. Boy does that feel good, it's actually working. Things go great until..... it happens. Whatever IT is happens and we find ourselves weeks or months later with the guilt that we have let ourselves go and failed again. Why does this happen? STRESS!!
No not that kind of stress but the stress that comes from adding something new to your already busy life. The common assumption is that just adding exercise to your life will automatically result in feeling better and having much more energy. Reality is adding exercise does add stress to your life and the tendency to do too much too soon leads to overtraining. Overtraining causes dreaded plateau when all the progress you've made comes to a screeching halt. The typical response..... MORE! When in actuality your body may very well be telling you to back off and recover.
So how do you avoid this quagmire and succeed in being well and fit? BALANCE! The first order of business is admitting to and recognizing overtraining, seasonal stressors, illness and any other issues that are putting excessive stress on your body. Once you have taken that step it is vitally important to allow yourself to weather that particular season in your life then adequately recover from that period of stress. Those that admit, recognize and modify can actually see improvements in physical capacity after an effective period of recovery.
Recovery entails recognizing all of the factors that are contributing to high stress levels, both physical and emotional . Once those factors have been identified it is necessary to prioritize events and responsibilities so that you can tolerate that particular season in your life. Once you have weathered that season you can safely and effectively resume your normal level of activity. That is not to say that you should avoid exercise or activity but modify them in such a way that you continue to allow your body to recover without de-condition. You will know if you are adequately recovering if the symptoms discussed above start to diminish.
As far as your exercise, one of the best ways to avoid overtraining is to choose activities and techniques that are enjoyable (or at least tolerable), timely and appropriate for your current condition. If you are normally not a "morning person" then forcing yourself to exercise at 5 o'clock in the morning may set you up for failure. We all have a favorable time of day to exercise and that should be the time of day that we shoot for to be active. Also, variety is extremely important meaning it doesn't always have to be "exercise," but any type of activity from recreation to physical labor. Progress should be gradual and controlled. And your perception cannot be that exercising is an added stress to your day. This along with nourishing your body with living foods is a sound recipe for success and the joy of being healthy and well will become a natural part of your being.
Breakfast Shake
1/2 cup low-fat vanilla yogurt
1/4 cup skim milk
2 tablespoons frozen orange juice concentrate
1 tablespoon wheat germ
2 packets Sweet ‘N Low®
1/2 teaspoon vanilla extract
3 ice cubes
Yield: 1-1/2 cups
In a blender at medium speed, blend all the ingredients until smooth and frothy.
Serving size: 1-1/2 cups, 220 calories, 10 g protein, 42 g carbohydrate, 1g total fat, <1 g saturated fat, <1 mg cholesterol, 110 mg sodium.
The Balance of Wellness
We've all been through it or know someone who has. The guilt and pounds increase and we give into the pressure to start our regimented exercise program and diet. We start out like gangbusters and see the weight start coming off. Boy does that feel good, it's actually working. Things go great until..... it happens. Whatever IT is happens and we find ourselves weeks or months later with the guilt that we have let ourselves go and failed again. Why does this happen? STRESS!!
No not that kind of stress but the stress that comes from adding something new to your already busy life. The common assumption is that just adding exercise to your life will automatically result in feeling better and having much more energy. Reality is adding exercise does add stress to your life and the tendency to do too much too soon leads to overtraining. Overtraining causes dreaded plateau when all the progress you've made comes to a screeching halt. The typical response..... MORE! When in actuality your body may very well be telling you to back off and recover.
So how do you avoid this quagmire and succeed in being well and fit? BALANCE! The first order of business is admitting to and recognizing overtraining, seasonal stressors, illness and any other issues that are putting excessive stress on your body. Once you have taken that step it is vitally important to allow yourself to weather that particular season in your life then adequately recover from that period of stress. Those that admit, recognize and modify can actually see improvements in physical capacity after an effective period of recovery.
Recovery entails recognizing all of the factors that are contributing to high stress levels, both physical and emotional . Once those factors have been identified it is necessary to prioritize events and responsibilities so that you can tolerate that particular season in your life. Once you have weathered that season you can safely and effectively resume your normal level of activity. That is not to say that you should avoid exercise or activity but modify them in such a way that you continue to allow your body to recover without de-condition. You will know if you are adequately recovering if the symptoms discussed above start to diminish.
As far as your exercise, one of the best ways to avoid overtraining is to choose activities and techniques that are enjoyable (or at least tolerable), timely and appropriate for your current condition. If you are normally not a "morning person" then forcing yourself to exercise at 5 o'clock in the morning may set you up for failure. We all have a favorable time of day to exercise and that should be the time of day that we shoot for to be active. Also, variety is extremely important meaning it doesn't always have to be "exercise," but any type of activity from recreation to physical labor. Progress should be gradual and controlled. And your perception cannot be that exercising is an added stress to your day. This along with nourishing your body with living foods is a sound recipe for success and the joy of being healthy and well will become a natural part of your being.
THE GLYCEMIC INDEX OF FOODS
There are several important factors when it comes to sound nutritional habits especially when weight loss is a primary goal. One factor that will give you a lot of bang-for-your-buck is the Glycemic Index of foods.
Carbohydrates are the primary source of fuel for your body. They are categorized as simple and complex. Simple carbohydrates include sweets, and sugar-based products. Complex carbohydrates include whole grains and their products, fruits, vegetables, legumes, pastas, potatoes and flour based products. Complex carbohydrates can also be recognized by their fiber content. High-fiber vegetable foods are the healthiest choices for human nutrition, and intake of these foods is associated with lowered incidences of hypertension, cancer, arthritis, diabetes, etc. Examples are legumes, leafy greens and broccoli. Examples of low-fiber, complex carbs are bananas, tomatoes, squash, cereals and grains (therefore bread and pasta), potatoes and rice.
The glycemic index is a more detailed way of looking at carbohydrates. The glycemic index of a food is a rating system based on how specific foods affect your blood glucose (sugar) levels. Carbohydrate foods that break down quickly during digestion have the highest glycemic indices. The body’s blood glucose response to these foods is fast and high with a rebound effect causing low blood glucose levels and the symptoms that go along with it including tiredness, irritability, headache, muscle fatigue, and intense cravings for higher glycemic foods. Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have low glycemic index values. Generally speaking, the low glycemic index foods are much more beneficial than the high glycemic index foods. They tend to prevent food cravings and carry more protein than high glycemic index foods, which if eaten throughout the day will cause you to snack more and feel unsatisfied after meals.
There are many resources available that list foods by their glycemic index. Keep in mind that most lists will include primarily carbohydrates and that most vegetables and all proteins are low glycemic by nature. It is best to stay with the low and moderate index foods while selectively eating the high glycemic foods. Also remember that if you do eat a high glycemic food you will more than likely be hungry soon after that as your blood glucose rebounds from the initial peak caused by the high glycemic response to that food and the high insulin response by your body. You can buffer that response by adding a protein or a fat to the high glycemic food or soon after.
The concept of determining what type of foods to eat based on your fuel requirements is a sound way of controlling your caloric intake and also getting the most out of your food choices. The primary time high glycemic foods are warranted is if you have a need for a quick fuel source during exercise or activity. Days when activity levels are high are occasions when you can take advantage of higher glycemic foods to fuel your activity while days where your activity level is low should be approached by limiting caloric intake with more protein and low glycemic carbohydrates.
Controlling blood glucose levels and insulin response will also help avoid weight gain. When blood glucose levels are high and insulin response is high it signals your body to prepare to store fuel. If this scenario is repeated throughout the day you will essentially “train” your body to store fuel as fat rather than burn fuel through metabolism.
So remember that understanding the glycemic index of food and controlling what you eat and when you eat can help you control blood glucose levels, insulin response and weight gain leaving you feeling better throughout the day.
Country Style Vegetable Soup with Roast Turkey Sandwich
(6 servings)
1 pound carrots, peeled
1 pound parsnips, peeled
1 large sweet potato, peeled
1 small butternut squash, peeled and seeded
2 Tablespoons olive oil
1 Tablespoon fresh thyme - chopped
2 cloves garlic - minced
3 to 4 cups chicken or vegetable stock
Pre-heat oven to 375 degrees. Cut carrots, parsnips, sweet potato and squash into 1-inch cubes. Place in a large bowl and season with salt and pepper, thyme, garlic and toss in olive oil. Place in a single layer on sheet pans and roast in oven for 25 to 30 minutes or until tender. While vegetables are roasting, heat three cups of stock in a large saucepan.
Once vegetables are cooked, coarsely puree in batches with the warmed stock and return to pot. Do not over-puree the vegetables, as you want a chunky, hearty consistency. Add more stock or water if too thick. Season to taste. Serve with a whole- grain turkey sandwich with low- fat dressing.
TIP: When pureeing hot liquid such as soup, be careful not to fill your blender above half way as hot liquids expand when liquidized. Also, soup is a perfect lunchtime or snack/mini-meal alternative. A good idea is to make a large batch (i.e., double this recipe) and freeze individual portions so you always have an option if you get busy and need something quick and nutritious.
Elliptical vs Treadmill vs Bike: Which is Right for You?
True Fitness knows you’re faced with many different options to try and meet your fitness goals, and sometimes it can be confusing. That’s why we’ve put together this easy-to-use reference guide that will help you choose the training method that’s right for you.
We’ve compiled an extensive comparison of elliptical trainer vs treadmill vs bike training options to show the physiological benefits of each. The information below presents an effective way to decide which is best for your individual needs, and help you get started on the path to fitness.
Treadmills - Maximum opportunity to increase cardiovascular, weight loss and bone density.
• Burn more calories than bike or elliptical
• Build maximum lower extremity bone density
• Customize workout with Decline / Incline features
• Minimal impact with SOFT deck technology
This popular form of weight-bearing exercise offers you the best opportunity to build bone density in the lower extremities and greatly improve overall muscle tone. Unsurpassed for a cardiovascular and fat-burning workout, the treadmill can help you to burn 50 to 250 more calories an hour versus a stationary bike or an elliptical machine.
While running and walking generally create more impact on your bones and joints than exercise bikes or elliptical machines, most high-end treadmills are constructed with surfaces that help to absorb impact and pounding. This provides a big advantage over outdoor workouts on asphalt or concrete.
Most treadmills also include electronic features and settings that allow you to customize your workouts to meet your specific fitness needs. Almost all models include speed and incline settings and can be programmed for individual calorie-burning, speed and mileage goals.
Besides offering all the benefits of an outdoor walk or run (without the hassles of obstacles or the environment) in the comfort of your own home, the treadmill has proven to be the clear training choice for achieving maximum fitness results in the shortest amount of time.
Elliptical Trainers - The benefits of weight-bearing exercise without the impact.
• Low impact workout that's easy on body and joints
• Arm handles allow for a full body workout
• Lower perceived rate of exertion
• Burn less calories per hour than a treadmill
Part treadmill, part stairmaster, and mimicking the pedal movement of an exercise bike, the elliptical trainer offers a unique combination of fitness benefits, without the impact on knees, back, hips or joints. This weight-bearing exercise allows you to burn calories more efficiently than non-weight-bearing workouts, plus effectively builds bone density.
More than just a lower-body exercise, arm handles combine with leg motion to provide a total body workout. In addition, the elliptical helps to create a lower "perceived rate of exertion" - you do more work and burn more calories while feeling like you're producing less effort.
This cross-training-style machine can also typically be programmed through electronic settings to meet your specific goals of calorie burning, speed and distance. One other unique advantage is that the elliptical can also be "pedaled" backwards in addition to forward, to effectively work a full range of leg muscles.
The elliptical has proven popular with those who are looking to receive the benefits of a full-body, weight-bearing workout, without the stress and pounding.
• Low-No impact workout easiest on body and joints
• Available in upright and recumbent, for virtually every performance level
• Most economically priced piece of equipment
• Lowest calorie burn / hour compared with a treadmill and elliptical
Although they have been in existence for years, exercise bikes have returned to the forefront of the workout scene. This is due in large part to advances in technology, improved designs and the immensely popular "spinning" programs that allow participants to simulate outdoor cycling in the comfort of their own homes or a group classroom setting.
Unlike other forms of "weight-bearing" exercise (such as running or walking), exercise bikes offer participants an opportunity to increase their heart rates without substantial stress on knees, ankles, feet or hips. In addition, built-in resistance features allow you to tailor your workout to your specific goals, by simulating hills, flat ground and rolling terrain. Many models even offer electronic features, which allow you to program the bike for a specific goal or workout. This is very helpful for achieving effective, measurable results.
Generally available in recumbent or upright designs, stationary bikes are designed for practically every level of performance and body design, whether you're an experienced cyclist dedicated to improving your peddle stroke or a weekend warrior simply looking to break a sweat.
Offering all the benefits of cycling, without the obstacles of traffic, bad weather, or even dogs(!), spinning cycles tend to be the most economically priced of all cardio machines. This makes them a smart, cost-efficient choice for people looking to begin an exercise program or to use the exercise bike as part of a cross-training workout regimen.
Reprinted with permission from truefitness.com
Glossary of Terms
ACSM: The American College of Sports Medicine, probably the single most-respected sports medicine and exercise physiology organization. This doesn't mean they're always right, however, even on important things, but if you don't know better, you trust the ACSM. Their Guidelines for Exercise Test and Prescription , now in it's sixth edition, is the universal reference handbook for the field. Their monthly journal, Medicine and Science in Sports , is one of the two big sports medicine journals (the other is the Journal of Exercise Physiology ).
Aerobic Capacity: A measurement of an individual's potential for intensity and duration of cardiovascular exercise which is primarily derived from oxygen metabolism. This distinguishes it from anaerobic , or non-oxygen metabolism exercise. The most common laboratory measurement of aerobic capacity is maximal oxygen uptake , or VO2max. The other big factor affecting aerobic capacity is the lactate threshold , which is very difficult to measure and thus seldom used. (Number three on the aerobic capacity factor list is biomechanical efficiency .) Non-laboratory measurements of aerobic capacity include submaximal fitness tests and 1.5-mile maximal runs.
Basal Metabolic Rate (BMR): A common measurement of the body's minimal energy requirements, which basically reflects the body's heat production. A more useful measurement is resting metabolic rate, or RMR , which is the rate of energy expenditure while at rest, but not sleeping.
Body Weight: Your unclothed weight, except for treadmills, where you must include your clothing weight, too (typically 3 or 4 pounds).
BPM: Beats per minute measurement of heart rate.
Calorie, Calorie Expenditure: The calorie is a unit of measure of energy quantity that is commonly used for expressing human energy expended and food energy consumed. This type of calorie is technically a kilocalorie , or 1,000 calories of the strict physics definition. Calorie expenditure is an energy rate, often expressed in calories per hour.
Chest Strap, Transmitter: Used to detect heart rate, then transmit using a 5 kHz radio signal to a receiver in fitness equipment (or wristwatch). Originally invented by the Finnish company Polar in the early 1980s, this technology is now widely available from other sources.
CHR (Contact Heart Rate) Pads: Stainless steel handgrips used to detect ECG signals. Typically the two top pads are "hot" or positive, while the two bottom pads are common. These pads are roughly equivalent to lead I and lead III in a standard 12-lead ECG system.
Constant Power: A type of workload control system, most commonly found on self-generating exercise bikes. Since power = torque x rpm, a constant power system lowers torque when pedal rpm increases, and increases torque when rpms decrease.
Constant Torque: A type of workload control system, most commonly found on ellipticals and low-end plug-in exercise bikes. Unlike constant power, torque does not change when pedal rpm does.
Contact Heart Rate (CHR): A system to acquire ECG data from handgrips, eliminating the need for a chest strap. A better name would be hand touch heart rate. CHR is less accurate than chest strap monitoring, and doesn't work well during high-intensity or strong-motion exercise, such as running or upper-body exercise. Newer digital CHR systems are greatly improved in these areas.
Crank System: Transmits the riders leg power to a rotating hub in a bike or elliptical.
CSAFE: C ommunications S pecification for F itness E quipment. This poorly-acronymed spec was created by a consortium of fitness equipment manufacturers back in early 1997. It is intended to be a general-purpose data communication protocol on top of RS232. Later additions to the spec included a small voltage supply to power an external controller, and commands to control volume and channel in entertainment systems. The original consortium was, in alphabetical order: Cardio Theater, Fitlinxx, On Base, Precor, Quinton, Schwinn, Stairmaster, Star Trac, Tectrix, and Trotter. See fitlinxx.com/csafe/ .
Display Type: The type of electronics used in a console.
Drive System: The internal mechanism used to transmit a rider's pedaling to the brake system in a bike or elliptical.
ECG: The heart's electrical signature is called an electrocardiogram (ECG). The various shapes in an ECG are a side-effect of the electrical control signals the heart generates to fire its muscles in the right sequence. The signals start in the upper-right part of the heart known as the sinoatrial node, then travel down to the lower-left part of the heart known as the Purkinje fibers. In between these two points, the electrical signals are received, paused, modified, or forwarded by three other important control nodes: Bachmann's bundle, the bundle of His, and the left & right bundle branches.
This complex electrical signal causes the atriums (small chambers) and ventricles (large chambers) to contract in a controlled rhythm to pump blood to the body and lungs. This rhythm and the repeating ECG waveform associated with it are measured as the heart rate.
Exercise: The different metabolic state during any activity greater than rest. More commonly, the voluntary activity undertaken for health and conditioning reasons.
Exercise Intensity: A measurement of the extra metabolism above basal metabolic rate (BMR). Sometimes this measurement includes BMR, but this is less desirable. This measurement usually must be estimated using standardized formulas for different exercises. Direct measurement requires oxygen uptake monitoring equipment. Typical units of measurement are watts, calories per hour, METs, and VO2. Note that this is not the same as the amount of power being applied to an external machine, due the body's efficiency of between 20% and 30%.
Exercise, Weight-bearing: Where the body's full weight must be lifted and moved. With exercise equipment, only treadmills and stairclimbers meet this requirement. (Ellipticals are not true weight-bearing exercise, although riding style does affect this somewhat.) The reason weight-bearing exercise is important to distinguish from non-weight-bearing exercise is because in the former, calorie consumption varies directly with body weight, whereas in the latter (which includes exercise bikes) body weight does not affect calorie consumption.
Fitness Test, Maximal: The only valid way to accurately determine maximal oxygen uptake , using VO2 monitoring. Several protocols exist, but in general a treadmill is used and the exercise intensity is gradually increased over a five to eight minute period. The subject is strongly encouraged to run to absolute exhaustion which, given the psychological and safety difficulties of this, creates inevitable variations in test results. This maximal effort is supposed to contain within it some point where the subject is consuming the maximum amount of oxygen.
Fitness Test, Submaximal: A safer, easier, and more convenient way to estimate maximal oxygen uptake, at the expense of a great deal of accuracy. The best results from such tests is typically +/- 15% compared with "true" VO2max. These tests are usually staged extrapolation protocols, such as the YMCA bike protocol and some treadmill protocols. Non-extrapolation protocols include the Astrand-Ryhming bike protocol and the Gerkin treadmill protocol.
Footprint: The dimensions of floor space taken up by a piece of equipment.
Heart Rate Control: Exercise software which varies workload in order to keep the user's heart rate at a specified target. This kind of software takes the guesswork out of working out at a consistent level of exertion.
heart rate monitoring: An electrical system used to measure ECG signals to calculate a heart rate.
Heart Rate, Maximum (HRmax): The heart rate at which the body will allow no further increase. For healthy people, reaching maximum heart rate is not unsafe. HRmax is usually an estimate based on age, as it decreases with age.
Heart Rate Reserve (HRR): The range of heart rate values between maximum and resting heart rates. This is useful because it corresponds very closely to the VO2 range from resting to maximum. %HRR reserve thus is a very good estimate of % VO2max.
Heart Rate, Resting: Most accurately measured when laying down in the morning, with no food or caffeine ingestion for at least the previous three hours.
Interval Workout: Consists of alternating periods of widely different exercise intensities, usually called the work and rest intervals. (In the origin of the phrase, interval referred only to the rest interval.) Interval workouts are popular because they are superior training for sports activities, which almost always involve highly varying exercise intensities. Interval workouts are not optimal for weight loss or weight control, since steady-state exercise is most efficient for maximal total energy expended for a given effort.
METs: Unit of energy expenditure used for exercise prescriptions, defined as the current energy expenditure rate divided by the basal metabolic rate (BMR). In the case of METs, BMR is defined as a VO2 of 3.5, meaning it varies directly with body weight. This is incorrect, as BMR varies with the 2/3-root of body weight. See T-MET.
Orthopedic Belt: An extra-thick treadbelt with extra cushioning.
Oxygen Uptake Usually expressed as a rate per unit of body weight, or milliliters per kilogram per minute, or ml/kg/min, or ml/kg*min -1 . This is the best way to accurately measure energy expenditure during aerobic exercise.
Power Requirements: The amount and type of power required by a piece of equipment.
Resistance Levels: Different workloads controllable by a bike or elliptical.
RJ-45: An 8-conductor locking connector used for the CSAFE system, also commonly used for Ethernet cables (where only four wires are used). The RJ-45 is typically wired using the EIA/TIA-568 twisted-pair wiring standard.
RPM: Revolutions per minute, the most common unit of measure of angular motion in the non-scientific world. The International System (SI) unit that is more useful is radians per second, which is equal to 0.1047 rpm.
Segment, Work and Rest: Same as work and rest interval. See interval training.
Speed Range: Essentially describes the maximum treadbelt speed of a treadmill.
T-MET: A replacement for METs that properly takes body weight into account. A T-MET = watts / kg 2/3 , where watts is power applied to an external machine by the exerciser, and kg is the exerciser's body weight in kilograms. True's marketing name for the T-MET concept is Personal Power.
VO2: see oxygen uptake.
VO2max: Maximal oxygen uptake, the single best way to measure aerobic capacity (see).
Watts: The International System unit of power measurement, defined as Joules per second. One watt is roughly equal to 4.2 calories per hour. Watts are commonly used to report workload on exercise bikes, less so on ellipticals, and virtually never on treadmills.
Workload: The amount of power being demanded of an exerciser, manifesting itself in the exerciser as exercise intensity. Common workloads are treadmill running belt speed, bike torque and pedal rpm, or stairclimber vertical climbing speed.
Workload Range: The lowest and highest workloads controllable by a bike or elliptical.
Fat Phobia
You see it everywhere you look. Fat-Free, Low-Fat, Lite, Diet…………………………all of these tags lure us into thinking that anything that has little or no fat is healthy and will prevent weight gain. Just look around at the growing number of people, both children and adults, who are battling weight gain and then consider that there are more products now than ever before that are categorized as healthy and/or “diet”. This observation alone may give us a good idea as to the benefits or not of these types of products
So is it beneficial to eat a fat-free or low-fat diet? Some basic information may help you answer that question for yourself. First, what are the benefits of fat in our diet? Good quality animal and vegetable fats are nutrient dense and provide a concentrated source of fuel in our diet which activates the fat burning pathways through the liver. These pathways are dormant when we restrict fat in our diets. They also provide the building blocks for cell membranes. This is very important since the integrity of the cell membrane, or wall, greatly determines the health of the cell itself which affects the health of the tissue the cells make up which affects the health of the organ the tissues make up which affects the health of the organism. Sound important? And there’s a lot more. Dietary fats are vital in bone health, immune system function and support the production of hormones. They carry important fat-soluble vitamins (A, D, E, and K) and aid in mineral absorption. As part of a meal dietary fat slows down the digestive process and delays hunger making us feel satisfied for a longer period of time.
So what types of fats are good and what types should we avoid? The primary types of dietary fats are Saturated, Monounsaturated and Polyunsaturated. Saturated fats include all animal fats and tropical oils such as coconut and palm oil. They are solid at room temperature and are very stable meaning they are very resistant to breakdown or spoilage. Monounsaturated fats include olive oil, and the oils found in nuts and avocados. They are liquid at room temperature and are also stable. Lastly, polyunsaturated fats include essential fatty acids which the body needs and gets by way of the food we eat. Included in this category are Omega-3 and Omega-6 fatty acids. Sources of Omega-3, an extremely important dietary fat, include fish and some seeds. Omega-6 are extremely plentiful in our diets through common industrialized oils such as corn, canola, safflower and vegetable oils found in the ingredients of many products. Polyunsaturated oils are liquid at room temperature and are very unstable. This instability allows them to become oxygenated and rancid forming free radicals in our bodies. They are chemically very reactive and may attack cell membranes.
Another type of dietary fat that needs to be mentioned is trans fat also known as hydrogenated or partially hydrogenated oils. These oils are manufactured from liquid industrialized oils that are bombarded with hydrogen molecules to “transform” them into solid fats that are used in many processed food items. Their purpose is to give processed foods the pleasurable “mouth feel” of fat and at the same time allow almost unlimited shelf life to the products they are used in. And more than anything for the manufacturer…………………They are CHEAP!!
Trans fats have been linked to many health problems and are being recognized as a significant risk factor for cardiovascular disease.
Based on this summary you can see that the oils you want to avoid are the industrialized polyunsaturated oils and trans fats that may lead to a variety of health concerns.
There is overwhelming evidence that good quality fats are certainly beneficial to our overall health. Consider the following myths:
Myth: Consumption of saturated fats results in heart disease.
Fact: During the period of rapid increase in heart disease (1920-70) consumption of animal fats declined as consumption of hydrogenated and processed fats (i.e. margarine) increased dramatically.
Myth: Saturated fat clogs arteries.
Fact: The fatty acids found in artery plaque material are mostly unsaturated of which most are polyunsaturated.
Myth: Low fat diets are beneficial.
Fact: Low fat diets are associated with increased rates of depression, psychological problems and fatigue. Children on low fat diets suffer from growth problems, failure to thrive and learning disabilities.
Low fat diets DO NOT prevent disease.
So it appears that the benefits of nutrient dense, high quality fats do outweigh the negative affects that have been publicized over the last 30 years. It’s at least worth consideration for those who may have struggled over the years with a low-fat diet.
Body Mass Index
What is Body Mass Index (BMI)?
Forget the magazines with pictures of skinny female models (or buff male ones). You need a "real world" way of deciding if your weight is right for you. BMI is an objective measure that can help you do just that!
BMI is calculated from your height and weight. Doctors often use BMI as an objective indicator to tell if a person is overweight, underweight or at a healthy weight. BMI is recommended by the National Institutes of Health.
References:
Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults
National Heart, Lung, and Blood Institute (NHLBI), in cooperation with the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).
Note: This BMI calculation is intended for adults, not children. In particular, for individuals less than 5 feet tall, the calculation is likely to overestimate body fat. Please see the disclaimer below.
The BMI calculator is provided for your information only. It is not a substitute for professional medical advice, and may not represent your true individual medical situation. It does not take all possible factors into account in its assessment of your healthy weight. For example, it tends to overestimate body fat in very muscular individuals or in people who are less than 5 feet tall, and may underestimate body fat in people who have lost muscle mass, such as the elderly. Do not use this information to make significant changes in your diet, exercise regimen, or other aspects of your lifestyle without consulting your personal physician or other qualified health care provider as recommended by your physician. Please contact your physician if you have any questions or concerns.
Water Loss and Performance
Symptoms that have been observed when a percentage of body water weight is lost:
0% Normal heat regulation and performance.
1% Thirst is stimulated, heat regulation during exercise is altered, signs of performance decline.
2% Further decrease in heat regulation, increased thirst, further decline in performance.
In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.
Even MILD dehydration will slow down one’s metabolism as much as 3%.
One glass of water shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.
Lack of water is the #1 trigger for daytime fatigue.
Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
Drinking 5 glasses of water daily can decrease the risk of colon cancer by 45%, plus it may slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.
ARE YOU DRINKING THE AMOUNT OF WATER YOU SHOULD EVERY DAY?
How to use Exercise to Lower Cholesterol
Do housechores, cleaning, taking out the trash even folding the laundry can provide exercise.
Yard work; Mowing the lawn, raking leaves or working in the garden.
Go for short walks, 30 minutes in the morning or 30 minutes after dinner.
When possible subsitute a walk or a bike ride instead of hopping in the car.
If you have exercise equipment, use it. Walk on your treadmill while watching tv.
Park farther away from the store, and avoid elevators at the mall.
Walk an extra lap or two at the mall before doing your shopping.
Join a gym, get lots of varity of exercise equipment all in one place.
Schedule exercise on your appointment calendar just like any other meeting or event.
Take a walk around your office on your lunch break.
Stay at hotels that offer free fitness centers or pools.
Explore new cities when traveling, walk around shopping districts or nature centers.
Pack a jump rope in your suitcase.
Get together with friends who enjoy the same physical activities as you.
Take some dance lessons.
Join a club that revolves around getting exercise. Canoe Clubs, Hiking or Boxing.
On the golf course walk, and carry your own clubs instead of using a cart.
The Benefits of Daily Exercise
Reduces the risk of heart disease by improving circulation in the body.
Helps manage weight.
Helps improve blood cholesterol levels.
helps prevent high blood pressure.
Helps prevent bone loss.
Improves energy levels.
Helps manage stress and relieves tension.
Improves sleep.
Counters anxiety and depression. Increases enthusiasm and optimism.
Improves self-image
Improves muscle tone and strength.
Helps counteract conditions like abesity, high blood pressure and poor cholesterol levels which can lead to heart attack and stroke later in life.
Helps delay aging.
Just how fit are you?
One way to determine your overall fitness is to take a Gerkin Fitness Test. Named after the Arizona researcher who designed this test, this submaximal treadmill test (submaximal means the athlete works below maximum effort) is used to predict VO2 max - the volume of oxygen you can consume while exercising at your maximum capacity. The particular test has gained great popularity in the firefighter community. Like most fitness tests, it is classified as a graded exercise test (GXT). The test is stopped at the point the subject's heart rate reaches 85% of their age-predicted maximum.
The Gerkin Protocol ExplainedThe Gerkin protocol (procedure) starts at 4.5 miles per hour at a 0% incline. It will then increase in speed or incline every 60 seconds. For example, at the seven-minute mark, the speed will increase to 6 miles per hour while the incline is raised to 8%. Other treadmill fitness test protocols are usually based on maximal tests (maximal is when the subject must run or walk to the maximum effort and exhaustion). This type of fitness test is considered unsafe without proper supervision. Two fitness tests based on maximal exertion are Bruce and modified Bruce. Both of these tests require inclines far in excess of 15%. Balke is another maximal fitness test but uses normal treadmill inclines.
The version of the Gerkin Protocol that True Fitness uses in its exercise machines is the new equation of 205.8 - 0.685*age. To better understand why we selected this method over the outdated "220 - age" maximal heart rate equation, you can review the scientific paper in Journal of Exercise Physiology, a PDF document located at http://www.asep.org/Documents/Robergs2.pdf.
The Accuracy of the Gerkin Protocol The scientific journal Occupational Medicine published a study on the accuracy of the Gerkin test in 2004. The conclusion:
"The Gerkin treadmill protocol overpredicts VO2max in healthy men and women and, therefore, should not be used for predicting VO2max in individual firefighters, particularly if VO2max is a criterion for inclusion or exclusion from duty. At this time, a valid treadmill running test is needed for predicting the VO2max value of individual firefighters."
However, for the fitness enthusiast who is interested in monitoring their fitness level, this program can be used to see how long they can go before the session stops and measure progress over time.
Reprinted with permission from www.truefitness.com
5 Tips to Exercise Success
1. Wear comfortable clothes and shoes that fit correctly and snugly.
2. Start off slowly. build up to 30 minutes of activity, 3 to 4 times per week. If 30 minutes is too long, break it up into two 15-minute sessions.
3. Exercise at the same time of day. For Example, take a walk every other day at lunchtime so it bucomes a habit.
4. Vary your activities to stay interested. Walk one day, swim the next, go dancing the folowing day.
5. Ask friends or family memebers to join in your activity. havign someoen with you can increase your chances of sticking with it.
Calories Equal Energy
When you eat, you fuel your body and when you exercise, you burn that fuel at a faster rate. To maintain weight, your ultimate goal is to balance calories in with calories burned. To lose weight, the obvious goal is boost the burn beyond calorie intake.
True Fitness exercise equipment gives you the tools you need to measure the calories you burn while you work out. Our heart rate control program and varied workouts allow you to monitor your workout intensity to help reach your workout goals. It also allows you to better compare workout results on different exercise pieces.
It's important to know that while True Fitness offers state-of-the-art programming, fitness equipment can only give an estimate of calories burned. It can measure things such as treadbelt speed or bike pedal resistance and then calculate calorie burn from those factors. Even using the best methods, calorie read outs can be off by as much as 10% over or 10% under the displayed number. This is due mainly to the different efficiency-levels of those who exercise.
Certain types of fitness equipment can offer more accurate calorie counts than others. For example, top-of-the-line exercise bikes are often the most accurate calorie counters since it is easier to measure the exact amount of energy the rider applies. Treadmills are also quite accurate but lose some points because it can't tell if the user is walking or running. The elliptical, the newest entry in the fitness market, is probably the most difficult to gauge with real accuracy.
"Real calorie consumption" can only be measured precisely with special medical equipment. You may have seen pictures of this process where a runner uses a mouthpiece hooked to a machine while exercising. While very accurate, this process is not the most enjoyable workout experience.
True Fitness exercise equipment offers you the tools you need to burn calories effectively and achieve your fitness goals. Here are just a few examples of the True difference:
Heart Rate Control (not available on Non models). Control your heart rate with our state-of-the-art programming. This feature allows you to monitor your workout intensity so you can get the maximum workout while maintaining a safe heart rate level.
Cruise Control (not available on certain models). Top-of-the-line heart rate control program that allows you to set your target heart rate with the touch of a single key.
Work out variety. Stay motivated and interested with our wide selection of pre-set program options. You can also program your own personal workout set ups to maximize workout intensity and calorie burn.
Reprinted with permission from www.truefitness.com
Heart Rate Control™
HRC (Heart Rate Control™) Made Simple Your heart rate is the best measure of how much effort your body exerts, both physically and mentally. It ranges from a resting heart rate (RHR), which is your heart beat while you are totally still and in a flat position, to your maximum heart rate (HRmax), which is the highest rate at top physical effort after several minutes.
A good way to think of your heart rate is as a percent of your estimated maximum (see sidebar). For example, if your maximum estimated heart rate is 180, 80% would be 144 beats per minute (0.80 x 180 = 144).
Your heart rate is such a good measure of training effort that sports experts often use it to set up workout programs. For example, the American College of Sports Medicine (ACSM) suggests that people who do not currently exercise should keep their heart rate between 55% and 64% when they begin a workout routine.
The Magic of True’s HRC (Heart Rate Control™) True’s HRC feature makes it simple to program your workout intensity. Once you pick the best target heart rate for your workout, (see For Your Safety), your True Fitness equipment will adjust your workout to keep you at that heart rate level.
This advanced feature allows your equipment to automatically adjust to your physical condition at the time of your workout. If you are very tired one day, your cardio machine will choose an easier workout level. If you are well rested and feel great, your machine will push you to work harder. As your fitness level improves, True’s HRC feature will boost your workout strength so each exercise session delivers the best return on your training investment.
Since you choose your target heart rate, you can change it at any time to work toward new training goals. For example, the ACSM suggests that healthy people begin their workout routine with a target heart rate of 65% HRmax and then slowly increase to 85% after a 24 week training program.
True’s HRC feature gives you the best possible workout every time with the added bonus safety and comfort designed into every machine. True Fitness exercise equipment offers you the tools you need to burn calories effectively and achieve your fitness goals.
For Your Safety: Before you begin any exercise program, please talk to your medical doctor. He will look at your current health and physical condition and help you to select the best target heart rate to start with.
Heart Rate Monitoring: For best results, we suggest you use a transmitter chest strap. This device will deliver the most accurate read out and allow you to release the heart rate grips on your exercise machine. While the best hand-touch heart rate monitoring methods (also known as contact heart rate [CHR] systems) can be very accurate at lower levels, they may lose accuracy as you go to higher levels of exertion.
Before You Begin Heart Rate Control Training: We suggest that you monitor your heart rate through several workouts before you begin to use the HRC programs. This will allow you to find the best target heart rate based on how you feel during and after your workout.
Examples of Heart Rates Found in Everyday Life: An average 40 year old might have a resting heart rate of 65 beats per minute (bpm). After 10 to 15 minutes of brisk exercise, it may climb to 140 bpm. A maximum heart rate for this person could be at 185 bpm.
A 35 year old in top physical shape might have a resting heart rate near 55, and maintain a heart rate of 160 bpm for 20 minutes during exercise.
Some world-class runners or cyclists have been known to have resting hearts rates as low as 45 bpm.
Maximum Heart Rate: Your maximum heart rate can be estimated by using this simple equation:
HRmax = 220 – your age
True Fitness has now begun to use a new equation developed in 1994 and determined to be the most accurate in 2002. That method is:
HRmax = 205.8 – (0.685 * your age)
Please keep in mind that these are only estimates. Even the best formulas have a range of error of plus or minus 10 beats per minute.
Reprinted with permission from www.truefitness.com
