The next time you see a new theory
on fitness or some new gimmick, consider
this ... if is seems too good to be true,
it probably is!
by
Dave Lige, BHK
The next time you see a new theory on fitness or some new
gimmick, consider this ... if it seems too good to be true, it
probably is!
Let's face it: most of us have been confused at one time or
another about what we need to do to live a healthy, active
lifestyle. It seems that every time we start something new, we
hear about a much more effective way to exercise. Frankly, this
can be both confusing and frustrating. It can also leave us a
little sceptical about the latest ideas it the fitness world.
As a health professional. I hear about many new fads and
theories that claim to meet everyone's needs. I also speak with a
lot of people who have been misinformed or misled by the latest
marketing gimmick.
Here is a breakdown of three common fitness myths that will
help eliminate some of that confusion.
MYTH #1:
"Abdominal exercises will reduce my waistline."
Strengthening your abdominal muscles is something I highly
recommend. The truth is, however, if you want to reduce your
waistline, then you need to reduce your percentage of body fat
and resistance training alone will not help you attain your
goals. When you strengthen abdominal muscles through resistance
exercises, you increase muscle mass, but you will not directly
reduce fat in your abdominal region. The same may be said for
women who want to firm up the backs of their arms and are looking
for that magic exercise to take the flab away.
If you want to reduce fat in specific areas, you need to
reduce your overall percentage of body fat. Regardless of
whichever new theory is out there, the greatest method of
burning fat is still AEROBIC exercise. To enter the aerobic zone,
which is optimal for burning fat, get your heart rate going for
at least 20 minutes doing activities such as running, jogging,
hiking - even gardening. Yes, you still want to participate in
resistance training, such as lifting weights or doing sit-ups,
but this should be performed in conjunction with aerobic
activities.
(Let me add here that no one ever needs to weight lift - Charles
Atlas developed his smooth strong muscular body without ever
lifting weights. He called his method "Dynamic Tension" - putting
one muscle against another and stretching tension exercises -
great stuff, I still have his lessons on Health and Strength -
Keith Hunt).
In addition, if you're looking for a quick fix or quick
results with the latest topical fitness device, I have some bad
news for you. There is no scientific support for devices that
manufacturers claim can be placed on fatty areas of your body to
reduce fat. All these devices do is increase blood flow in that
area. This may be a good tool if you are rehabilitating an injury
or suffering from joint pain, but if you are trying to reduce
fat, then you need to consider other choices. Decreasing your
percentage of body fat or increasing muscle mass can only be
attained the old fashioned way, and that's through exercise and a
healthy, balanced diet.
MYTH #2: "I do not have time to get in shape."
Yes, you do. Research indicates that you will enjoy all the
health benefits of exercise by simply walking for 40 minutes a
day, four days a week. That equates to a little more than two and
a half hours weekly - the equivalent of watching one movie, or
maybe your daily commute to work.
Regardless, you can't AFFORD NOT to make time for this. By
walking four days a week, you will reduce your risk of health
concerns, feel more energized, increase strength and endurance,
and potentially reduce your percentage of body fat. However,
enjoying the health benefits of exercise and changing your body's
composition are two different things. Unfortunately, you are not
going to look like a finely chiselled athlete through walking. If
you are looking to increase your lean muscle mass, you also need
to incorporate resistance training into your routine.
(And the Charles Atlas way is by far the less expensive, such as
when walking up stairs, tense your feet and legs for a split
second as you go. This can also be done when walking, and they
say a BRISK walk is what is needed, again "reaching" and
"stretching" exercises with some effort of tension - dynamic
tension, Charles Atlas called it, makes the difference - Keith
Hunt)
MYTH #3: "I have a physical job, so I am in good shape."
Just because your job is physically demanding does not mean
you are fit and healthy. I have worked with many patients who've
made this claim. They have jobs that require a lot of movement
and lifting, but they are often the very people who require
physiotherapy the most.
Repetition and overuse do not equate to a balanced approach
to fitness. Physical jobs often wear our bodies down. If you are
doing a lot of lifting at work, you may be increasing upper body
strength, but have you considered abdominal and lower back
muscles? What about flexibility and cardiovascular fitness? Some
of my patients have tremendous upper body strength, but cannot
get out of bed because of lower back pain. Remember, if you are
doing a lot of lifting without stretching, then your muscles are
becoming more and more rigid. This can lead to a decrease in
mobility, which will lead to poor mechanics and, ultimately,
injury. Therefore, if your activity at work is limited, you need
to consider consulting a professional to assist you in a more
balanced approach.
(Once more the Dynamic Tension stretching exercises of Charles
Atlas were the best - I know from having and doing his course on
Health and Strength for nearly 50 years now - Keith Hunt).
The next time you hear someone talking about a new theory on
fitness or some new gimmick, consider what we have discussed. If
it seems too good to be true, it probably is. If it does not
require movement on your part, be leery., And if it does not
involve a balanced approach to heath and fitness, consult a
professional for an opinion. There really is no great mystery on
how to stay fit. The only mystery is why we continually allow
ourselves to buy into new methods to avoid the work.
..................
Dave Lige has a bachelor's degree inhuman kinetics from the
University of British Columbia. He currently works as a fitness
consultant and motivational coach. E-mail: davelige@telus.net.
Trying to lose weight or get fit? You may benefit from the advice
and encouragement of an alive health coach. To find out more
about this exciting program, visit alive.com/home/healthcoach
and register for a free introductory coaching session.
AUGUST 2003 "ALIVE" health magazine
