69A - Fit and Well Column for April 25th, 2004

69A - TITLE: "Misconceptions About Fitness"

Here is the third part of our "Misconceptions" series. We’ve discussed nutrition and exercise. This week we will focus on over all fitness. What is it, and how does one get and KEEP it?

Despite much popular opinion and media hype, one’s level of fitness cannot be determined by weight, or even percentage of body fat. It is typical to make the generalization that thin is healthy, and "fat" is unfit.

Though it IS true that excess fat stored in the body is often detrimental to one’s health and overall functioning, it is NOT by any means a benchmark. Through the years, we have met many people who carried extra weight, either by genetic disposition or through lack of sound nutritional choices (too many cheeseburgers!), but were very healthy, and fully enjoyed physical activity.

Similarly, we have met (and trained) many who had the "proper" BMI, but were seriously deficient in many of the critical elements of good health and fitness.

If you are only focusing on losing weight to become "fit and well", you are missing the mark!

• Fitness is NOT how strong you are!

Increasing muscle mass and strength is a wonderful pursuit! It will help you function better, burn more calories at rest, and look attractive on the beach at Ocean City (if you don’t get stuck in traffic on the way!). However, strength by itself does not denote good health. We have seen many bodybuilders who are often sick, and actually unable to participate in certain activities because of the mass of muscle that they carry. Additionally, many people focus ONLY on the skeletal muscles (the ones you see). They completely ignore the more critical internal muscles…. Such as the heart, and other vital organs. We often need to remind people that fitness starts from inside… both physically and spiritually!

• Fitness is NOT depriving yourself!

It is amazing how very much many people are willing to "give up" for the apparent sake of fitness. We hear people often boast about their absolute control in their diet, exercise routines, and daily lifestyle. Self-denial is their creed.

The fact is that diversity and balance are the most critical elements of health and fitness. Continuous deprivation, though apparently positive, will actually lead to imbalance, and ill-health. Engaging in a daily routine that doesn’t allow for change, flexibility, and even moderate short-term "excesses" (there he goes with the "life is short, eat dessert first philosophy again!") will severely limit your progress and will likely result in depression, both physically and emotionally.

So DO eat some dessert, skip a workout once in a while, partake of your "passion foods", and enjoy! Ask Trish and I, we do that regularly, and still stay fit and trim!

• Fitness is NOT going to the gym every day!

You DO NOT need to exercise in the gym every day in order to get and stay fit. As a matter of fact, doing that will actually DECREASE your level of overall fitness. This is because your body needs to recover between moderate to intense activities. Without proper recovery, the muscles break down, without rebuilding. You work harder and harder, and get weaker and weaker. YIPES!

The other issue is that you need to explore and engage in activities OUTSIDE of the gym that sufficiently challenges your mind and body. Numerous sports, dancing, mountain climbing, gardening, and aerobic submarine watching are ways that you can enjoy the use of your body, and promote gains in strength and endurance. We call this "functional fitness", and this is critical in formulating your fitness program and shaping your overall positive lifestyle.

• Fitness is NOT limited to any specific goal!

We all want tangible ways to measure our progress, and overall fitness. Just about all the equipment in the gym has scales and markings so we can feel we are progressing in our fitness journey. We see people coming in the gym with pads and papers just marking away to track their apparent progress.

Though they are a valuable tool, these quantitative indicators are incomplete. Going from a 100 pound chest press to a 150 pound doesn’t necessarily make you more fit, it just makes you more capable of pushing a heavy bar over your chest! Fitness is much broader than this!

This is also true in the realm of aerobic fitness. Running or other intense exercise practiced for longer and longer periods doesn’t necessarily signal increased health. Endurance is but one element of physical ability. We have seen many people who have actually fostered an imbalance in their overall fitness in order to promote higher duration exercises. Bad choice!

• Your Personal Fitness

Your fitness is a purely personal pursuit, and is uniquely yours. It is counterproductive to try to emulate someone else in this realm. "Know thyself" is a vital principle. What makes you happy? What activities do you and your body enjoy? At what weight do you feel the best? What are YOUR priorities?

Ask these questions, and honor your answers! Do this, and you are well on your way to becoming, and staying, fit and well!

BOX ONE:

1. Cardiorespiratory Efficiency. This is measured by how capable and efficient your body is at supplying fuel for activity and eliminating those products which cause fatigue.

2. Muscular Endurance - The is the measure of the body’s ability to repeatedly perform exercise without fatigue. This is either a single muscle, or group of muscles, or entire muscular system.

3. Strength - This is the body’s ability to exert maximum force in a fixed period of time. Power is the ability to exert that force in the shortest period of time.

4. Flexibility - Often overlooked, but vitally important, this is an indication of the range of movement which you possess at your joints.

BOX TWO:

• Eat right. Eat often. Moderate portions. Broad menu.
• Exercise regularly, at least three times a week.
• Engage in fun activities that challenge and engage the body.
• Don’t smoke
• Don’t consume alcohol to excess.
• Minimize medications when possible
• Avoid over-exposure to the sun
• Get sufficient rest.
• Don’t overwork! Take frequent breaks!
• Take vacations regularly.
• Try to make ALL of your tasks fun
• Maintain an attitude of playfulness in all that you do, even work!
• Diversify!
• Hang out with kids, dogs, and friends whenever possible!
• Read our column weekly (and then spend the rest of the day celebrating life!)

Have fun!

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