Excuses for not being active, Some forms of exercise

In Dr. Weil's book on Healthy Aging(I recommend this book to be on every one's shelf or by your bed side), he makes some points about the excuses he hears from sedentary folks when he asks them why they are not active. Here are some of them and his reply: 1. I don't have time for it. His reply-Physical activity is one of the most important investments you can make in a long-term health and healthy aging. It has to be a priority. The actual time you need to spend is not that great. Thirty to forty five minutes a day or 3-4 times per week is sufficient. 2. I am too old to start. His reply-At whatever age you commit to regular physical activity, the benefits will accrue. It is never too late to start. Just start sensibly. 3. I don't know how. His reply-Read books, watch videos, work with trainers, take classes. You already know how to walk and stretch. All of the forms of activity described above are easy to learn. 4. I just don't like it. His reply-Most people who are not in the habit of exercising have to fight initial inertia. The inactive body can be lax and sluggish. Most people who stick with routines of physical activity soon find them rewarding. They make you feel better physically and emotionally, in part perhaps, because of endorphin release and changes in metabolism. You really do not have to like it, just remember at all times that you will benefit from it and possibly even learn to like it.

While I have talked about the same formula as mentioned above, I would also like to add the following forms of exercise that will make it easy to reach the aerobic capacity we mentioned:
1. Walking/jog/run-while I feel walking is one of the best means of getting the heart rate up there it is just not practical for some. If it is please walk at a brisk pace, and be sure to get some good shoes before going out. If you progress to a jog or run then take particular care not to increase any of your activity beyond a 10% increase, i.e. you are doing 20 minutes but want to increase, don't increase over 10%. 2. Swimming-great impact resistant exercise, but sometimes hard to find facilities to swim in. If you don't have your own pool you can join fitness clubs, the local Y, or swim in the ocean or lake. Swimming is good for the joints and gives you a good aerobic work out. As you age you will find that swimming is very easy on the joints. So, try it you may really like it. 3. Cycling-this could be done on indoor trainers, outdoor mountain or road bikes, and offer a great aerobic workout. The comfort on the bike is the most urgent concern, especially in the seat area as to cushion and height setting. Too little or too much of either can cause a problem. But, you did get a great work out with out impacting the joints. 4. Exercise machines-again any form of aerobic activity that gets the heart rate up there is good. It may be the treadmill, rowing machine, or eliptical trainer. Regardless of which machine you chose they are all good forms of aerobic exercise. 5. Strength training-to compliment this aerobic activity you should do some form of strength training with very light weights, no more than 5 lbs to start with, then maybe increase to 10 lbs when you feel like it.

In conclusion for today I would like to encourage everyone to accept the challenge of making your life healthier and more enjoyable by making exercise part of your life style.

For today,

Mike Greer

Some other great information on this thing called "fitness"

Hey fellow maturefitness readers, we are honored to have an outstanding fitness guru and motivational speaker join our editorial staff. In the future Michael Giudicissi will be offering tidbits to this site, plus you can contact his web site directly for more detailed information. Listed below are some interesting and useful tidbits on this thing called fitness, I really like the answer to Question # 2:


Question 1 - Is being on a diet the same as being fit?

Giudicissi - NO! In fact, I'm of the mindset that people shouldn't "diet" as that term is pretty restrictive and generally leads to failure. I'm much more inclined to help people learn better ways of eating rather than putting on a plan with specific foods. Take me for instance. I travel quite a bit for business and if I was on a diet, I'd have a difficult time finding the foods that fit my "plan" when I am forced to eat out. Instead, I know what "good" choices are and what "bad" choices are. If I'm making more good choices than bad ones I'm doing well! Also, fitness is a physiological condition of your body.......and has only part to do with your eating habits. I know many people (especially in triathlon) that are considered overweight but are VERY fit. On the other hand, I see lots of people walking around with thin bodies that are far from fit and far from healthy. As Greer has written, eat well (and often), get some exercise and do things that feed your body and mind......that's the secret to long lasting fitness.


Question 2 - Isn't gaining weight inevitable when people age?

Giudicissi - Nope....not even close. What DOES happen as you age is that your body naturally loses muscle mass....about a pound a year...and that is generally replaced by fat if our weight is consistent. The key to remaining strong and vital is to reverse that trend with weight bearing exercises and resistance training. There is no need to join a gym to workout with weights if you don't want to (but go for it if you do!), you can use regular items around the house like soup or juice cans, gallons of water or buy some inexpensive resistance bands. If you're working your muscles against some resistance you ARE weight training and building your muscles.

Question 3 - It's easy for you...you've always been in shape...right?

Giudicissi - Well, you're going to get a different answer from Greer....but for me the answer is no. I was always active as a kid and young adult....but after I got married I started to slow down. I went from the kid who loved to play to the adult that loved to lay (on the couch that is). I woke up one day in April of 1998 and looked at my 240 pound self in the mirror and decided I needed to do something about it. I began running and making small changes to my diet and got some good results. I continued (to this day) making small changes and now I'm about 180 pounds, fit enough to do Ironman Triathlons (rather slowly of course) and at 44 years old, I'm in the best overall health of my life. When I started...I literally couldn't run to the end of the block...and now....I can do things that most people only dream about. I have no special physical talents or gifts...just stubborn I guess!

Question 4 - I'm overweight....I should lose some weight before I start working out...right?

Giudicissi - I'm not a doctor....so I'm sure there are a few people that might need to medical guidance before starting an exercise program. For the rest of us, we need to use our bodies every day for things they were designed for. If you want to weight because you are intimidated to go to a gym.....I can understand that. As I mentioned above, you don't even need to go to a gym to workout....you can walk, jog, swim, workout at home...etc. If you are healthy enough for moderate exercise...please don't wait another day....get to it! You'll find a lot of people rooting for you......just like I do. When I see someone who doesn't have a "perfect body" working out (and Lord knows, I don't) I'm always thinking...."You Go! You're one of us...and we're all out here doing it rather than sitting home!"

Question 5 - The more I workout the quicker I can lose weight....so I should exercise as much as possible...right?

Giudicissi - No way. You didn't get to your current level of fitness (or lack of it) in a few months...right? Give yourself permission right from the start to only be a tiny bit better tomorrow than today. It might take you months or years to lose the weight you want and get as fit as you'd like.........but who cares? If you are a TINY bit stronger, fitter and more healthy tomorrow than you are today..won't that feel good? Ride that wave of good feelings for years and you've developed a lifestyle rather than simply going on a diet and exercising. I have lost an average of 5-7 pounds per year for about the last 9 years.....and yes, I gain some weight back in the winter, but I lose it (and a bit more) come the Spring time. Take it slow, take it easy...but keep moving.


For more updates from Michael Giudicissi please view his web site at:


www.powerofgoals.com

It's here--2008, go for it!!

Recently I read a very good book by one of my favorite "leaders", Lee Iacocca, titled, "Where Have All The Leaders Gone?" While this book was not about physical fitness, it was more about fiscal fitness and just outright leadership or lack thereof, in our great country. One of the chapters was devoted to his nine(9) C's of leadership. While I will encourage everyone to buy his book and read these nine C's, since I will not go into them on this site; however, I will simply say his 9 C's prompted me to come up with my own 14 tips to read prior to embarking on any fitness program.

Now that the new year is here and you want to establish a new you, let's explore my 14 tips with an open mind and enthusiastic spirit:

1. Please note my previous recommendation of getting a thorough medical checkup. Even if you are not over weight and appear to be somewhat fit, remember the heart muscle may have been sitting idle for some time. So, find a good doctor and one that is open to exercise and fitness. Also, if you meet resistence from one of these characters, change doctors!! Unless of course it is a true medical problem that can be substantiated.

2. Make a committement of at least 12 months to my fitness program, since I feel that you really will not get the results you want from anything less. Remember the ole saying I mentioned earlier about the building of Rome. This 12 months will also give you the time to make this a healthy lifestyle decision and will integrate it into your daily life. It will become a matter of habit that will benefit your health for the rest of your life.

3. If you happen to battling obesity, it is very imperative that you consult with a dietitian, and possibly a coach(beyond me). When I say obesity I am not saying just a few pounds over your recommended weight, but when the scales go way over, like 40 lbs or more. In the case of obesity you are talking some serious problems that your body would go through, including the stress on joints, your heart, etc.

4. My training plan of 2-3-20 will get you started and then you can vary from that, add to it, or consult with more sophisticated plans. When I first started with triathlons(triathletes are made not born) I used the do each discipline 3 times per week for 30 minutes, to start with. But as I progressed I needed more in depth training. I then consulted a triathlon coach and he gave me some very detailed workouts. So detailed that I had trouble understanding what I was doing and it took all the fun out of it. Since I wanted both aspects of triathloning, to be fit for the sport and compete I also wanted to enjoy it. Consequently I took the complications out of training and adopted the programs to fit me and still gain in the sport.

5. Making yourself accountable in your fitness program is very important. Make the committement for the 12 month program, write it down and make a contract with your self to do this for whatever reason that will motivate you to start and stick with it. Remember it is your life you will be enhancing. The new year is the time, do not procrastinate.

6. Good nutrition should be part of this new fitness program. You say, "well I don't know what is good for me and what is not!" I think that is a bunch of bull and real good common sense will tell you not to eat fried foods all the time, and the elimination of fruits and vegetables is not a good thing. The most common diet among endurance athletes is the 40-30-30(40 carbohydrates, 30 fat, 30 protein) with some variances to that. Remember that your body has to have fuel and it gets the fuel from what you eat and drink. Water consumption is very important since our body is 70% water and must be replenished. It is also felt by many experts that water is great brain supplement and by taking one half of your weight will give you the total number of ounces of water you should have a day, i.e. 160 lb person needs 80 oz. of water. It should be noted that you should be taking in this water while on your walk, run, treadmill, bicycle, etc.

7. When going out for the 20 minute exercise always check your heart rate and keep it below the suggested 75% of maximum. This is called pacing and should be taken seriously. As you gain more experience at this and have the feeling of your body it will become more second nature. The main thing I would like to emphasize is that you don't go out too fast and get discouraged. Take it easy, then as you gain physical strength you can increase the pace.

8. While I feel that you must rely on yourself to get this fitness program done, some will find that training with a friend or even in a group is more fun and will make you committ. If that is the case then do it by all means. Go to a fitness club, a social club or maybe you play bridge and your bridge partners might want to get started in something. Sometimes the numbers game of more the merrier is a sound program. But, the down side is that others can discourage you and maybe not show up when you have something scheduled and it encourages you not to do the workout. So, beware and be comfortable with how you embark on this with others. Rember it is your life style we are concerned about.

9. At some time I would like to see some cross training in your program. While building the heart muscle is the most important part of training I would also like to see some cross training, i.e. light weight training for the muscular and skeletal systems and thereby providing harmony to the whole body. Possibly some Yoga could be added, but this will all be added at a later date and no earlier than after the 6 month of your 12 month program.

10. One of the most important tips I think in any program of life is to write down what you have just physically accomplished, i.e. after your first 20 minute exercise please write it down in a daytimer or note book. This will be the beginning of your healthy fitness lifestyle and must be reccorded. Do this everytime you exercise. No big long dissertation, just, something like, "20 minute walk, felft great, weather wonderful, noticed things in the neighborhood I have never noticed before, etc."

11. While you are doing your fitness workouts you are establishing self discipline. This self discipline can have application all through your life. Remember the biology guy who I helped lose all of his weight to retain his military commission, well he established some new self disciplines in his life that helped him to finish his advanced degree. Congratulation you are on your way.

12. Alternate your area of exercise if you go outside, i.e. if you chose to walk/run instead of going out of the house to the East each day, change and go West just for a change of scenery. If you go to a gymn and use the stairmaster, change side of the room if possible. Go for some variety if possible.

13. Always listen to your body, if you have some kind of pain in the ball of your foot take particular note of it. Don't just ignore it and gut it out. There is a difference between pain and injury. Generally pain will stop after your body gets warm, but injury will persist during the exercise. If the pain persists it might be necessary to consult your exercise friendly physician. First aide for any painful area could be treated with ice, heat, massage, chiropractor, etc. Just stay tuned!!

14. The proof in the pudding will be how you feel during this transformation and how you look after the initial 12 months. Yes, please note this is the first 12 months of the rest of your life. I will want to know how you feel about yourself, how you feel physically, how you are approaching life, and has this new 12 months of exercise made a difference?

Go for it!!! It is your body!!!

Mike Greer