TITLE: "Fitness – An Inside Job!"

Dear David and Trish:

We've been reading your column in the Capital for a few months and finally got the courage to email you. We're a Crofton couple that has an interesting fitness dilemma: She wants to lose weight, I want to gain weight. She loves to cook, I love to eat. Yet she gains the pounds and I
drop them if I skip a meal. We both love our foods and wines, and our only form of exercise is the occasional walking of the dog, or relaxing in the hot tub. What would you suggest for fitness plan where both of our goals could be met in the same environment?

Thank you for your time.

-Confused Couple in Crofton

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Dear C.C.C.,

It’s interesting that we typically look at the OUTSIDE to determine the level of a person’s fitness level. If they are slim, and trim, we assume they are healthy and fit. Probably watching their diets, and exercising on a regular basis. Well, those indicators may be right, but they just as well may be wrong. Because it is one’s INTERNAL fitness that is most critical!

There have been many studies recently to determine the elements most vital in prolonging life, avoiding disease, and enhancing the overall quality of life. Interestingly, it was discovered that "overweight" people who ate balanced meals and engaged in even moderate exercise on a regular basis were generally "healthier" and more disease resistant than those were had poor diets and were sedentary.

What’s this got to do with developing a fitness program that is effective for each of you? Everything!

You BOTH need to engage in a program of aerobic activity to increase the strength and endurance of your heart, respiration, and increase VO2 exchange. You BOTH need to eat to provide the basic nutrients for health… balanced, and complete. You BOTH need to develop and program of skeletal muscle training and strengthening that will enable you to continue to get up and go! And look good, too!

Generally, males burn more calories than females, and subsequently can consume more before storing fat. Also, males and females tend to store fat in different areas of their bodies… you know… women in the "rear", men in the "middle". Also, it is more difficult for women to gain lean muscle because of hormonal differences. Now let’s see how we can use these basic "truths" to a program appropriate for both of you. It’s a matter of priorities….

One of the major objectives of any fitness program that you develop is to create balance… in strength, composition, flexibility, and function. In other words, you need to make exercise and diet choices based on what you need more of (usually muscle) and what you need less of (usually body fat).

As we have presented in our column, aerobic exercise AND resistance training is the best way to increase strength, endurance, and flexibility while decreasing excess fat stores. So BOTH of you need to commence a program that will challenge your HEART and internal organs to get stronger and more efficient… at least three times a week! Modern non-impact aerobic machines (elliptical trainers), recumbent bikes, or fast walking is usually best. Add some Yoga, Palates, and ball-room dancing and you’ve got a great program.

For resistance exercise… reps and sets! Body weight exercises are great. Machines work. Even elastic bands or boulders (look at how fit the Flintstones were!). It’s the muscles that need to be used, and challenged to grow and stretch! How you do it is up to you!

As for the proper diet… this requires knowing oneself. There are basic rules to follow, but there are many options. Best to consult a professional to get some direction, and guidance.

Trish and I can tell you first hand that, although your needs are different, and your bodies have different needs, your quest for health and wellness can be an experience shared by both. Additionally, this experience actually increases the intimacy and respect that you both have for each other. Working out together, planning healthy meals, seeing and feeling the benefits of an improved lifestyle… what wonderful things to share!

Do this together, as much as you can. We would suggest "couples training", an innovative approach to exercise that promotes mutual trust, and provides support and instruction on working out together.

Talk honestly to each other. Share your fears, weaknesses, successes, triumphs, and progress. By your attitude and commitment, give each other the joy of fitness.