51A - Fit and Well Article for December 21st, 2003
TITLE: "Short Attention Span Fitness”
Things are hectic these days, and Trish and I thought that the best gift we can offer to our loyal readers is a collection of questions about health and fitness, with SHORT answers! So you can learn little bits at a time between shopping, decorating, cooking, and EATING! Relax for a minute or two, and think about your precious body, your good health, and your joyous future!
Yipes! I just ate a pound of Christmas cake! Does that mean I’ll gain a pound?
A. The actual weight of food that you consume is not an issue, it is the caloric content, WHERE the calories come from in the food (carbohydrates, fat, or protein), and your own metabolism that will determine how much of that cake you’ll wear. So relax, enjoy, and next time SHARE IT!
Q. I have never worked out before. Is it too late to start?
A. Definitely not! However, you should consult with a doctor prior to beginning any exercise program. Adults typically lose 5 pounds of muscle weight and gain 15 pounds of fat weight every decade resulting in poor body composition and reduced metabolism. To combat this effect, we need a total fitness plan that incorporates not only a sensible diet but also strengthening and endurance exercises. Both dieting and endurance exercise can reduce the fat accumulation, but only strength exercise can replace the muscle tissue. (See next week’s column!)
I have been working out for months and have not seen any tangible results. Why?
A. You have probably hit what is called a “plateau”. It happens to everyone, even yours truly! Our bodies adjust quickly to new training regimens in as little as five workouts. This is called systemic adaptation. Merely repeating the same workout cannot guarantee continued results. In order to beat this sticking point, you must surprise the muscles by increasing intensity, changing exercises, changing number of set and/or repetitions, etc.
Q: What's the scoop on the 24-48 hour type of diets?
A: They are great when you want to dehydrate your body and feel sick. When it sounds this good, it's IS too good to be true. Staying on a diet like this for more than two or three days will also cause you to lose muscle tissue. Fat loss, unfortunately, must be done at a slower and more methodical rate.
Q: You recommended in another column that we stay in the “Target zone” to maximize fat utilization during exercise. What happens if I go over my target zone?
A: Not much. You will burn glycogen (blood glucose), which is fine. The problem is that you don't have high amounts of glycogen stored in your muscles cells and other storage areas. In this case, cortisol, one of the hormones secreted with exercise begins to break down muscle tissue to transform it into glucose so you can continue to exercise/survive.
Q: I hear all about “core strength”. Why are strong abdominal muscles so important?
A: A strong mid-section will help support the lower back (lumbar spine). It also helps transfer strength and power from the upper body to the lower. In general, the abdominal muscles, lower back, and pelvic region is called the "core." What you need to strive for is "core stability." Weak abdominals and a tight lower back will create an excessive arch in the lower back known as "sway back" or "hyperlordosis." When an imbalance is present in this area, the result can be pain, bad posture, and general body discomfort.
Q: I have heard the expression, “no pain, no gain”. What is good pain, and what is bad pain?
A: Good pain should feel symmetrical; meaning that both of your arms or legs should feel about the same sensation. Pain shouldn't be deep within a joint. Good pain should go away with a day or so. Bad pain will last for several days, and may get worse. If ANY pain persists, talk to your health practitioner immediately!
Q: Should I stretch before or after I workout with weights?
A: Both. Prior to any stretching, a general warm-up should take place. A bike, rower, treadmill or stepper is fine. This is to raise the body's core temperature. Once the core is warm, perform some moderate intensity STATIC stretches. Make certain the entire body is stretched, however, spend a little extra time on the specific area you intend on training first. After you finish your lifting routine, you body will be very warm and better able to stretch more deeply. This is the time to gently increase the intensity of your stretching. But still… EASY DOES IT!
Q: I'm overweight. Should I do resistance training? I don't want to bulk up any more.
A: You need to! In most cases, weight training is not cardiovascular in nature. This means your body will not use fat as a primary source of energy while lifting weights. However, resistance training does make your body better at consuming calories throughout the day. Because a muscle requires more energy to maintain its structure as compared to fat, your body must use (burn) more calories to maintain that muscles integrity. Aside from all this, if you don't maintain or build muscle as you lose weight, you will become what is known as a "thin, fat person." This is a slightly built person who has no muscle mass.
Some people are worried about the added weight of muscle. It weights about 60% more than fat. So you may not show as many total pounds lost on the scale, but you'll be much healthier.
I’ve heard that it is more effective to exercise first thing in the morning on an empty stomach? Is this true?
A. Evidence suggests that exercising in the morning on an empty stomach favors the utilization of fat stores rather than glucose. So, if your definition of exercise effectiveness includes getting rid of fat stores, than the morning MAY be better. However, because your body favors fat burning your intensity and overall energy will probably be lower. So you may not expend as many calories. Caveat emptor!
Q. For the past few months I have been doing sit ups every day, but my stomach is getting larger, bulkier and more rounded. I don't know what to do to achieve a skinny, flat stomach. Can you give me some advice? No, silly, I'm not pregnant (though I look like I am!).
A. Sit ups are an ineffective way to work abdominal muscles. We favor a movement that is called “crunches”. This type of exercise focuses the stress on the abdominal muscles themselves, rather than sharing with the hip flexors. This will help strengthen the muscles. However, load-bearing (resistance) exercises generally build abdominal muscle bulk. You should engage in isometric and low resistance crunches (SLOW!) to maximize the toning and tightening of the abdominal wall without adding excessive muscle bulk. An appropriate balanced exercise program is most effective. Talk to an experienced Personal Trainer for more information. Don’t go it on your own!
Does the “Atkins Diet” work?
It depends on what you mean by “work”. Yes, you WILL lose pounds when you strictly follow this specificity diet. However, a large portion of that will be water and muscle loss. And, it is almost impossible to maintain this diet long-term. So it actually increases the possibility of the “yo-yo effect” that makes it more and more difficult to lose fat, and KEEP it off. The jury is still out regarding the other long term effects of this diet.
We wish all of our Friends and Neighbors a wonderful, sacred, and joyous Christmas.
-David, Trish and Angelica Oshman