JeremyGentles
It's Killing Us
May 06, 2010
What is killing us?
First, let’s take a depressing look at the leading causes of death in the United States. According to the Center for Disease Control and Prevention (CDC), the top ten leading causes of death are; 1) Heart disease 2) Cancer from all causes 3) Stroke 4) Chronic lower respiratory diseases 5) Accidents 6) Diabetes 7) Alzheimer’s disease 8) Influenza and Pneumonia 9) Nephritis, nephrotic syndrome, and nephrosis, and 10) Septicemia. Notice that obesity is not on this list, but at least half of the leading causes of death, such as heart disease, cancer, stroke, diabetes and Alzheimer’s disease, share many of the same risk factors and/or contribute to one another. Furthermore, many of the leading causes of death are a direct result of or influenced by obesity. Historically speaking, obesity has not been classified as a major cause of death. It is clear, however, that obesity contributes to more deaths than any other single disease or condition alone. It is for this reason that many are labeling obesity as the new leading cause of death in the United States.
Genetics and other nice bed time stories
As obesity has become more prevalent here in the U.S., it is not surprising that increases have been seen in heart disease, diabetes, hypertension, hyperlipidemia and other obesity related diseases and conditions. It is interesting to consider some of the other changes that have also occurred at the same time. During this same time, medicine has advanced tremendously. The number of health clubs and health club memberships have increased drastically. Health food stores such as GNC and The Vitamin Shoppe, as well as the number of health food products they sell, have risen sharply. Public initiatives to walk for so long or take so many steps each day are pouring out of Washington. The list goes on and on, but what has it accomplished? Sure, a select few folks are making some serious money, but it is quite obvious that the endless list of “health products” has not made a positive impact on the rising rates of obesity and associated conditions. So, where have we gone wrong?
It’s our genetics!
As with many other diseases, there is certainly a genetic component to obesity. With that said, our genetics now do not differ greatly from our genetics 100 or 200 years ago before we had a major problem with obesity. Each time a new genetic link to obesity is discovered, it is important to remember that the human genome did not evolve overnight. Those same genetic links we are finding today have been present for quite some time, long before this obesity epidemic we are currently struggling through. For the majority of us, thin, obese, pear shaped, black or white, our genetics are just fine, but we are choosing to do things that our genetics simply do not handle or tolerate very well. If you have one container with one square hole and ten pegs of varying shapes and sizes, but the peg you are trying to fit into the container is not working, what would you do? You can’t select another container but you can choose from a variety of pegs to put into the container, until you find the one that fits. Our genetics are here to stay for a while, but how we deal with our genetics is up to us.
Make it a lifestyle...well kind of
You had to know that physical activity and food were going to come up sooner or later. Whether you are pre or post weight loss surgery, losing weight non-surgically or not concerned with weight loss at all, we always hear that a healthy lifestyle includes regular physical activity and wholesome foods. But, what does that really mean? Does an hour in the gym four days a week constitute a physically active lifestyle? Does regularly eating low-fat, high-protein, vitamin fortified protein shakes and bars constitute a wholesome diet?
Physical activity or something like it
This is how I see a typical American’s “active lifestyle” (proceed with caution, an unusually long sentence ahead). We mow the lawn with a riding mower, we hire someone to do the rest of the landscaping, we wash dishes in the dishwasher, we change the channel with the remote, we get money from the drive through ATM, we take the dogs to the groomer, we eat out more than we cook at home with our families, we find the closest parking spot we can and the elevator takes us up to the office. But three to four days a week, we drive our cars to the gym and hop on the treadmill for 30 minutes. We spend another 30 minutes on weight machines and then we get in our cars and drive home. Ah yes, a physically active lifestyle at its finest. I would like to say that I am exaggerating with the uncomfortably long sentence above, but I am not.
Something worth mentioning briefly, is the impact regular physical activity has on disease. Let’s use cardiovascular disease as an example. While an individuals body weight and numerous other factors impact one’s cardiovascular disease risk, more than 40% of the U.S. population is at higher risk of developing cardiovascular disease simply because they do not move enough. Perhaps you have achieved your goal weight after weight loss surgery, but are relatively inactive. Cardiovascular disease risk, while reduced as you lose weight, does not simply vanish with weight loss. If you are inactive, even at a healthy weight, your risk of cardiovascular and other diseases are higher than if lived a truly active lifestyle.
One hundred or more years ago, health clubs were hard to come by. Pilates was just some guy’s last name and water aerobics, well, let’s just say that in-ground pools were slightly less common. Yet, the risk of becoming obese or developing cardiovascular disease or diabetes due to physical inactivity was not nearly as prevalent as it is today. The fact of the matter is that the majority of us do not live physically active lifestyles even if we exercise four, five or six times a week for an hour. An hour of your day, several times a week, does not represent a lifestyle. Our bodies are not accustomed to moving 30 or 60 minutes a day. Our bodies are designed to do work, not depend on something else to do it for us. Food, if that’s what you call it Do you know who grows your food? Do you know how far your food has traveled? Do you know if any of the foods you eat contain genetically modified ingredients? Were your tomatoes ripened with ethylene gas? Do you know what all those ingredients are on the food labels of the foods you eat? Is the beef you eat from cattle that eat primarily grass? Is your salmon really wild? If you answered “no” or “I don’t know” to most or all of these questions, how do you know you are truly eating healthy food?
For the most part, we are disconnected from the food we eat unlike we have ever been in the past. We eat and purchase more foods in a box than raw whole foods. Calorically dense, sweet and salty foods are on every street corner. Few of us know a farmer by name (other than your great grandfather) and fewer of us grow our own vegetable gardens or have a tomato plant and a few herbs growing in the kitchen window. Many of us can rattle off facts about protein and vitamin needs, but don’t know where the local farmers market is. We depend far too much on large companies and big corporate interests to supply the foods we put in our mouths numerous times each day. There is something really wrong with this scenario and if we keep depending on others to essentially make our food choices for us, we will continue to face the same issues we are facing today.
I challenge you to investigate your food. What country are your bell peppers coming from in the winter? What pesticides are used on your fruits and vegetables? How was your chicken raised and treated before it found its way to your plate? Bell peppers, chicken, fruits and vegetables; these are healthy foods right? Well, we live in a time of industrial food and as food is mass produced, even the healthiest of foods can sometimes fall prey to unintended consequences.
In dependency we trust
The fight against the obesity epidemic and a number of preventable diseases is really one of dependency. It is not a fight against genetics or laziness. We depend far too much on someone else or something else to do our work for us and to supply us with “healthy” food. It’s not a poor recommendation to get at least 60 minutes of physical activity a day. But, until we actually use our bodies, live actively and depend far less on someone or something to do our work, the problems associated with physical inactivity will persist. It’s not a poor recommendation to get at least nine servings of fruits and vegetables a day. However, if we don’t become more familiar with how our food is treated and grown, know where it comes from, purchase more locally grown foods and/or take the initiative to grow some of our own, we will continue to be inundated with bad, unhealthy, mass produced food.
Bottom line, we each need to make a conscious effort to use our bodies more, not just in gym or on our 30 minute walks, but to do basic things each day that we have otherwise just let some machine do. We also need to take responsibility for the quality of the food we are eating and demand better. Uncle Sam can regulate this food and that, but unless you pick the food from your backyard or you can go visit the local farm your food was grown on, it is difficult to ensure that you are eating quality food. We enjoy modern conveniences and the efficiencies they offer, but what good are they if we allow 5, 10 or 20 years of our lives to be taken from us?
Fitness & Food: Fact or Fiction
Apr 27, 2010
You could probably fill an entire Encyclopedia Britannica with all of the fitness and food folklore spewed from the pages of popular health and fitness magazines. Since I don't have the option of spending the rest of my life dispelling all of the myths out there, here are a few that come across my desk most often.
FICTION: Low intensity exercise is better for burning fat than high intensity exercise.
Nearly every treadmill, elliptical machine and stationary bike display a graph of the different training zones. One of those training zones listed on the graph is the "Fat Burning Zone" which corresponds to low intensity exercise such as walking or light jogging. These graphs are not actually incorrect, but the way this information is interpreted often is. When low intensity exercise such as walking is performed, the majority of the energy used to fuel that activity does indeed come from fat (this is what those graphs imply). The way this is often interpreted is that low intensity is actually better for burning fat than higher intensity exercise. This is not the case.
As exercise intensity increases, the percentage of fuel from fat decreases. With that said, just because the percentage of fat used decreases, DOES NOT mean less fat is utilized during exercise or after exercise is complete. Three things to keep in mind in regards to the fat burning zone:
- 60% percent of 200 is equal to 30% of 400. Just because the percentage of fat decreases as intensity goes up, does not mean that less fat is utilized.
- Higher intensity exercise can cause greater and longer lasting post exercise increases in metabolism than low intensity exercise.
- At the end of the day, it honestly does not matter whether the majority of energy used during exercise comes from fat or carbohydrate. Total caloric expenditure is most important when it comes to weight maintenance and weight loss.
Unless you personally know the individual growing your food or you take it upon yourself to grow your own, it is difficult to know exactly what chemicals/pesticides are used on your food. The benefit of shopping at local farmers markets is that the farms are generally close enough to visit and you can actually see how your food is grown regardless of whether it has the USDA organic stamp of approval.
FICTION: Cardiovascular exercise is best for weight loss.
There is no evidence that cardiovascular training causes greater weight loss or more beneficial body composition changes than strength training.
FACT: I can divide my exercise sessions throughout the day and get the same results. Exercise can be divided into 5, 10 or 15 minutes several times and still receive the same health benefits as one continuous session. However, if you have specific fitness goals in mind, your activity should be similar to or support the specific goals you are trying to achieve. For example, if you are trying to run a half marathon, divided sessions throughout the day is not going to prepare you properly for the event.
FICTION: Protein is the most important nutrient to fuel and recover from exercise. Especially for those who have had weight loss surgery, protein is often the macronutrient that takes precedent. When it comes to supporting a decent bit of physical activity, however, protein does very little to meet the energy demands associated with high intensity and/or long duration exercise. Carbohydrate is a must before and after exercise and the quantities of carbohydrate should be greater than that of protein. For more details on this topic, check out the article, Weight Loss Surgery, Carbohydrates and Exercise.
FICTION: High repetitions and low weight are best for "toning".
First, let me say that I can't stand it when I hear "tone" and strength or resistance training mentioned in the same sentence. High repetitions and low weight are NOT best for "toning". There are two ways to make muscle more visible. You either need to decrease body fat % or increase muscle size (generally a combination of both occurs). Heavier weight and lower repetitions are best for increasing muscular size and strength. For those of you who are concerned about "bulking up" too much if you lift heavy weight, don't be. For the most part excessive "bulking up" is not even an option after weight loss surgery. In fact, it’s all you can do to retain muscle tissue.
FACT: Low levels of physical activity can dramatically improve health.
Site Changes Coming Soon
Mar 15, 2010
In the coming weeks you will see a number of changes here at ObesityHelp. The first of those is the addition of the Meebo bar. Meebo will allow you to instant message with other members in your ObesityHelp friends list. If you choose, Meebo will also allow you to connect to other instant messaging services such as MSN Messenger, Yahoo Messenger, Google Talk, Facebook and others. There will also be an option to disable instant messaging if this is something you do not want to participate in.
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The new look and feel will include a much improved navigation and a redesigned homepage.
Improved Navigation
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Some of the tabs currently available will be removed and some new tabs will be added. This will provide easier access to some of the most important and highly used feautres on ObesityHelp. |
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The new "Smart Menus" will be easier to read and navigate. |
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The search bar will allow you to quickly search and drill down on areas you are interested in such as forums, members, photos and more. |
Redesigned Homepage
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Before and After pictures will be reintroduced to the homepage. |
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The latest blog posts from members, groups and the OH Blog will be readily accessible from the new homepage. |
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There will also be a new section, OH Pulse, that will highlight community stats such as total pounds lost, calories burned, glasses of water drank and activity minutes. |
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Metabolic Madness
Mar 15, 2010
Which weighs more, a pound of muscle or a pound of fat? Ok just kidding, a pound is a pound but you would be surprised to know how many times I have been asked that question. Generally that question or others like it, refer to the old adage about muscle weighing more than fat and muscle increasing metabolic rate. There is no doubt about it, the more muscle you have, the higher your resting metabolic rate will be. The same however can be said about weight in general; the more you weigh the higher your resting metabolic rate is. Similar to many other nuggets of knowledge that we often take as "fitness gospel", the trail of misinformation is often lined with money. So, how overstated, understated or misrepresented is the muscle-metabolism link? Buy this, build muscle and ignore the disappointment
Imagine you are watching TV and some sculpted, somewhat irritating, energizer bunny type guy or gal is riding some odd contraption doing hip thrusts while somehow speaking with perfect clarity. You know the type I am talking about. My favorite lately is the guy on the Teeter Hang Ups commercial. He is like 70 years old and swings upside down and back upright while simultaneously talking to the camera without pausing for a single second. It's crazy. Anyway, the hip thrusting energizer bunny is saying something like, "Burn fat and build muscle! For each pound of muscle you gain you will burn 50 extra calories a day!" Wow, fifty extra calories day is pretty spectacular. That means if you build a measly five pounds of muscle, you will burn 250 extra calories a day just sitting around. Sign me up!
If you browse around the internet for a little while you will see numerous articles that claim you will burn 50-60 extra calories for each additional pound of muscle you build. This does sound pretty appealing but does it add up? Let's take a look at an average male. The average 160 pound male will have about 65 pounds of skeletal muscle. So about 40% of an average male's body weight is muscle tissue. If each pound of muscle does indeed burn 50 calories per day that would mean 65 pounds of muscle will burn about 3250 calories a day. Consider for a second that this does not yet include the metabolic activities of the heart, lungs, liver, brain or additional calories expended through exercise. Needless to say, skeletal muscle does not burn 50 calories a day at rest. What can you expect from a few extra pounds of muscle?
At rest the actual caloric expenditure per pound of skeletal muscle is roughly 5-6 calories per day. Using our male subject, we can expect his resting metabolic rate to be somewhere around 1700 calories a day. As a side note, if you are interested in getting an estimate of your resting metabolic rate, click here to get an estimate using ObesityHelp's Health Tracker. Now, let's say each pound of his skeletal muscle burns 5.5 calories a day at rest. This would put total calories expended by his skeletal muscle at 357.5 calories a day. This represents about 20% of resting metabolic rate. If this same individual added five extra pounds of muscle tissue, this would expend a whopping 27.5 extra calories a day. I know this sounds a bit disappointing but there is more to the story.
After the fact
What does it take to gain considerable amounts of muscle tissue? Strength or resistance training is generally regarded as the best way to gain muscle tissue. Additionally, high intensity exercise such as interval training or strength training can impact resting metabolic rate for up to 24-48 hours after exercise has been completed. Some of these increases in resting energy expenditure can be as high as 7%. Again, considering the resting metabolic rate of the male subject mentioned previously, a 7% increase in resting metabolic rate would amount to an extra 119 calories. If intense exercise such as strength training is performed several days a week, in addition to other activities or exercise you may involved in, the temporary increases in resting metabolic rate associated with strength training can certainly add up. Steady state cardiovascular exercise, while the caloric expenditure the exercise is fairly high, any increase in resting energy expenditure is short lived.
One place people often go wrong, especially women, is the intensity and type of the strength training they participate in. In order to increase resting energy expenditure, muscular strength and to some extent muscle size, it requires more than performing a few five pound bicep curls. You need to perform exercises that involve large muscle groups such as the quadriceps, hamstrings, chest and back. It is beyond the scope of this article to discuss an actual exercise program but complex exercises such as squats, dead lifts, lungs, bench presses, lat pull downs, shoulder presses and a number of others, will engage large muscle groups and allow you to lift significant amounts of weight.
It’s always worth mentioning that women should not be concerned with "bulking" as a result of lifting too much weight. For reasons such as caloric restriction associated with bariatric surgery and the typical female hormone profile, most women simply can't "bulk up" to begin with.
Different stages = different results
I always like to touch on the fact that you can expect different results depending on the level of caloric restriction you are currently under. As caloric intake increases the further post-op you become, so will the level of exercise you can tolerate. If you are just starting, take it slow, do what you can and set yourself up for success by creating realistic goals.
Long-Term Success
Next to simply controlling caloric intake, regular physical activity is the most powerful tool at your disposal. While exercise may not be best at actually causing weight loss, its ability to help you maintain weight loss is second to none. Whether it is the calories expended during a spin on the bike, a good strength training session or those five pounds of extra muscle you have developed, together they act as a powerful set of resources to control weight and ensure long-term success.
What have you been told about exercise, muscle and metabolism?
Shoes to Lose...Save Your $$
Feb 09, 2010
This was As an exercise physiologist, I have seen many fitness fads and gadgets come and go. Unfortunately, consumers continue to spend billions on these products only to be more confused about health and fitness than they were before. This article outlines my opinion of "toning shoes", one of the latest fads in the fitness industry. It’s not every day that I get to tell a former NASA engineer that he is full of it, but thanks to Reebok I get my chance. Last year Reebok released their EasyTone shoe which they claim gives women a better looking butt, hamstrings and calves by simply wearing them while they walk. In fact, a former NASA engineer named Bill McInnis who is responsible for developing the EasyTone, in response to "research" done on EasyTone shoes said, "The results are better than anything Reebok could have expected." Is that right Mr. McInnis? You are telling us that a shoe such as the EasyTone which Reebok admits should not be worn for jogging, running, jumping or playing sports, will actually enhance a woman's figure by simply wearing them while they walk? Reebok and Mr. McInnis... you are full of it.
In some respects McInnis is right. EasyTone shoes have produced results better than anything Reebok could have expected; not in the butt department however. EasyTone shoes are now the most financially successful product Reebok has had in years. Unfortunately, this financial success has been driven by numerous ads containing half-dressed women, breasts talking to each other and celebrity endorsements instead of actual results, such as higher levels of fitness, increased strength, lower body fat percentages, increased endurance and better looking body parts. Yeah, the breasts talking to each other was not a typo.
The idea of "toning shoes" is not a new one but I will focus on EasyTone shoes since Reebok has managed to increase the popularity of toning shoes more so than any company previously. Just for reference, a couple of other popular toning/fitness shoes include Sketchers Shape Ups, which I must say are some of the nastiest looking shoes I have seen in quite some time. There is also the FitFlop, which I hear is pretty comfortable, but more flop than fit.
The Claims and Research
First and foremost, there is no peer reviewed published studies on Reebok EasyTone shoes. Reebok frequently says that the shoes were "tested" and "studied" but the only study Reebok commonly cites is a study funded by Reebok and performed at the University of Delaware. I have searched and searched for an actual copy of the study but have not been able to find one. Reebok provides vague references and frequently uses data from the study. Mr. NASA himself in numerous interviews has cited the study as proof positive evidence that EasyTone shoes are effective. Yet, I still can't find an actual copy of the study Reebok uses to support their most financially successful products in years. This type of behavior, which is pretty common in the fitness industry, should raise red flags.
What I have been able to gather of this impossible to find study is that researchers had five women walk 500 steps on a treadmill wearing standard foam walking shoes. This same group of women also walked 500 steps on a treadmill wearing EasyTone shoes. While walking on the treadmill researchers measured various leg and buttocks muscle activity with electromyography or EMG. Once the study was completed, leg and buttocks muscle activity was compared between walking in standard foam walking shoes and walking in EasyTone shoes.
The results of the study, which Reebok constantly leverages, concluded that the gluteus maximus muscles (butt) worked 28% more and the hamstrings and calves worked 11% more while walking in EasyTone shoes vs. standard foam walking shoes. In other words, millions of pairs of shoes and millions of dollars in sales have resulted in part from evidence Reebok gathered from five women walking 500 steps.
Let's take a closer look into how absurd this is. First of all, five women is an extremely small number of subjects. Results from this number of subjects could cause researchers to investigate an issue further but there should be no sweeping conclusions based upon this small number of subjects. This is especially true when it is hard to determine the characteristics of the women used in the study. Were they athletic, obese, active, sedentary, young, old, healthy, unhealthy, without foot problems or with foot problems? It's irresponsible to imply that all women will benefit from EasyTone shoes the way Reebok is implicating.
Second, the duration of the study, presumably just 500 steps, is far too short to make any long- term conclusions. You can perform a number of new tasks for a short period of time and you could measure a difference in muscle activity. This however, does not mean there is a long-term benefit.
Third, just because there is a measurable difference in EMG or muscle activity, this does not automatically result in positive changes. If someone punches you in the thigh and gives you a big "charley horse", you are probably going to limp around for while resulting in measurable differences in muscle activity. When walking on grass vs. concrete there is a measurable difference in muscle activity. Walking barefoot, in flip flops, high heels (I don't that often), running shoes, dress shoes or house slippers will also cause a measurable difference in muscle activity.
Fourth, a measurable difference in muscle activity is just half the battle. Before I get into this point too far, let me first say that I can't stand how the word "tone" is used so often. You often hear people say, "I don't want to bulk up, I just want to tone." Sound familiar :)? What does that mean exactly? There are two ways to make muscle more visible. You either need to make muscle grow larger and/or you need to decrease your body fat percentage. Ok, back to the fourth point. So great, some researcher were able to determine there were differences in muscle activity when wearing EasyMoney, I mean EasyTone shoes vs. standard foam walking shoes. How does this translate into real visible results? It doesn't! In order to prove that EasyTone shoes make a difference, research must show some muscle growth, a decrease in body fat%, circumference measure changes, increased endurance, increased strength or better balance. My guess is that if there was long-term study done on a larger group of women or men, EasyTone shoes would NOT prove to be superior to plain old walking shoes. Ah, but long-term results is not what Reebok was after. They wanted something quick and "official" that could be used to sell a product; which leads me to my next point.
Fifth, the portion of this that bothers me the most, is that people like Bill McInnis and other smart folks at Reebok know damn well what this type of research should and should not be used for. They are well aware of the limitations of this study yet they choose to use the information in a way that implies a woman will look better if she walks around in EasyTone shoes. While digging around I found this quote from Katrin Ley, Head of Women's at Reebok. Katrin said, “We believe every woman has the right to a nice butt, even if they are too busy to go to the gym. Reebok EasyTone footwear allows women to tone as they go about their everyday business." Unfortunately there is not a shred of evidence to support that Katrin.
Balance Ball Inspired Technology I am not going to go into a detailed discussion about the ins and outs of unstable exercise or activity. However, since companies continue to release fitness products that cause instability I will probably need to continue to discuss the issue. If you have read some of my previous articles on the subject, you know that I am not a big fan of goofy gadgets such as stability balls, BOSU Balls, Balance Discs, The Bender Ball, or countless other exercise/fitness devices that cause instability.
Reebok claims that their EasyTone shoes contain "Balance Ball Inspired Technology." They obviously use the term "technology" quite loosely. The "balance pods" on the bottom of EasyTone shoes cause, and I quote from Reebok's web site, "The slight instability created by the pods forces your muscles to work a little harder, toning you up as you strut." Without a doubt research has shown that unstable exercise and devices that cause instability, such as stability balls and EasyTone shoes, do not enhance the benefits of exercise. In fact research clearly shows that regular exercise on unstable surfaces actually decrease the benefits associated with exercise. The bottom line when it comes to exercise or activity on unstable surfaces, while I know that nearly every health club and personal trainer are pushing devices that cause instability, is that there is no evidence to support this. It does not work!
If you would like more information about unstable exercise you can check out The Core Truth and Sticking to the Basics.
Keep Your Hundred Bucks
At the end of the day, Reebok's EasyTone shoes are merely one more fitness gadget that adds to the plethora of misinformation that already plagues the fitness industry. You know, it is a real shame that companies such as Reebok are more interested in making a buck instead of actually contributing something useful. For those of you who have already purchased a pair of EasyTone, I am sorry. I do hear they are comfortable though as long as you don't roll your ankle. For those of you who have been thinking about purchasing a pair, keep the $100 or more the EasyTones cost and buy me something nice! I almost forgot. For the men reading this, Reebok will soon be aiming an EasyMoney shoe at you in the near future.
Do you own a pair of these shoes or another pair like them? Good or bad, tell us about your experience below.
Sticking to the BASICS
Dec 31, 2009
I am not a big fan of the typical New Years Resolution fitness articles. While many of these articles are intended to be motivational, they generally do little to encourage long-term success and the advice provided is often downright ignorant or mediocre at best. Like many other aspects of a healthy lifestyle, success with exercise requires consistency, proper goal setting, and having some basic knowledge of how your actions impact your life. You don’t need some hyperactive “fitness expert” pitching you the latest exercise gadgets and routines in order to succeed during any time of the year, much less New Years. When it comes to exercise, getting back to the basics is one key to success that is frequently ignored. With this said, ask yourself a simple uestion. Does my exercise program better prepare me for situations I may face in everyday life?
Health vs. Fitness
Before we address the question posed above, we need to lay some basic ground work about the difference between Health and Fitness. While being fit is often associated with better health, fitness is not defined by health. You can be fit for a number of different tasks, activities and sports that really have
nothing to do with health.
When your primary goal for exercise is to achieve a higher level of health, you can essentially do anything that involves becoming more active. You can regularly walk, hike, go bike riding, mow the lawn with a push mower, take the stairs instead of the elevator or numerous other activities to achieve better health.
Fitness on other hand is more specific. If you have specific long-term goals such as increasing strength, increasing cardiovascular endurance, increasing lean body mass or training for a half marathon, you must exercise in a specific way to achieve these goals. Another way to think of this is the difference between long distance runners and sprinters. They are both fit but they are fit for the sport they participate in. A sprinter does not make a good long distance runner and vice-versa.
Now, let me clarify something. When you first start an exercise program, you are going to become more fit regardless of the type of exercise you perform. If you use resistance bands you will get a little stronger. If you start walking the dog, your cardiovascular endurance will improve. Even though improvements are made, this does not mean that resistance bands are the best way to develop strength and it does not mean that walking the dog is the best way to develop cardiovascular endurance.
While this is slightly beyond the scope of this article, it is interesting to consider that there are actually instances where being fit is unhealthy. Take NFL linemen for example. Linemen in the NFL routinely get above 300 pounds and though they may be strong and fast, many are also obese. In today’s day and age, NFL linemen must be large individuals in order to be competitive as an NFL lineman. They are fit for the position of lineman, but it would be hard to argue that being over 300 pounds is in any way healthy.
This discussion about the difference between Health and Fitness is relevant for several reasons.
1) If your goal is only to increase health, finding a physical activity that you enjoy doing on a regular basis is sufficient. Don’t stress over the details about the forever changing recommendations from one professional to another; just live an active lifestyle.
2) Many individuals tend to set specific fitness related goals but due to the ridiculous amount of misinformation out there, they are confused about how to achieve those goals.
3) Similar to being fit for a specific task such as running a half marathon, you should be able to look at your exercise program and determine whether it will better prepare you for specific tasks that you may face in everyday life.
Exercise is Specific
I recently wrote an article which covered 10 different exercises that someone should focus on if their time is limited. In this article I suggested exercises such as squats, deadlifts, bench presses and several other free weight exercises. A couple of people had ridiculous comments like, “These exercises are not for the obese”, but one comment really represented the fundamental issue of this article. One individual commented with, “Right....these exercises are NOT for obese people or women!” So, since free weight exercises such as squats and exercises are not for women, I guess exercises such as bicep curls, tricep kickbacks and other “toning exercises” are more appropriate for women right?
Let me ask you something. Do women ever have the need to bend over and pic up one end of a piece of furniture to move it? Do women ever need to bend over and pic up a baby out of a crib or off the floor? Do women ever need to be able to press some weighted object over their head to place it on a shelf? My guess would be yes to all three of these and squats, deadlifts, bench presses, shoulder presses and number of other free weight exercises would better prepare someone, not just women, to perform these tasks. Are these exercises for women? Absolutely!
For so long now, many people have been conditioned to think that achieving the best results requires using the latest exercise equipment, gadgets and routines or performing exercises that are “specific to their body type”. This could not be further from the truth. In fact, basic free weight exercises such as squats, deadlifts, lunges, bench presses and rows, which have been done for years, provide a host of benefits that can’t be achieved with any resistance band, machine or the latest “fitness breakthrough”. When was the last time you picked something up off the floor that did not require any balance and slid up and down on a pole or was attached to a big rubber band? I would dare to say never. The free weight exercises listed above require balance, they not only use more than one muscle group, but they require coordinated movement amongst muscle groups and very little equipment is required. These specific movements also mimic many everyday actions such as picking up heavy objects, starting the lawn mower, lifting objects over your head and numerous other situations. Exercises performed using machines and “gadgets” do not mimic what you do on a daily basis.
To further stress the point about about exercise causing specific results, we can look at squats and leg extensions. The primary muscle group used for both of these exercises is the quadriceps. As you expect, if you perform squats on a regular basis you become stronger in the squat. However, even though squats and leg extensions utilize the quadriceps, increasing squat strength does very little to increase leg extension strength. Why is this? Well, because you coordinate the movement of a squat differently than you coordinate the movement of a leg extension. When you compare these two exercise to activities you perform in everyday life, which one would you benefit more from? The leg extension does not resemble any home, sport or recreational activity that I can think of. The squat on the other hand is performed during a number of different home, sport and recreational activities.
The bottom line is this. When you exercise you are going to get better and stronger at the specific exercises and activities you perform. The free weight exercises discussed previously are very similar to movements that you perform everyday. These types of exercises are also very functional since they improve upon how you perform activities you do on a daily basis. Compare this to many supposed “core” and “functional” exercises that use stability balls, BOSU balls, inflatable balance discs and foam rollers. If you exercise using these devices on a regular basis, you will become better at them but does this transfer to your daily life? If you do crunches or chest presses on a stability ball you will get better at doing crunches and chest presses on the stability ball. If you do squats on inflatable balance discs, you will get better at doing squats on inflatable balance discs. The problem here is that in “real life” we don’t lay on big inflatable balls or stand on inflatable discs to pick things or move things around. This type of exercise does very little to make us more functional people. In real life we stand on solid surfaces and pick up or move objects that require us to balance and coordinate our movements and this is how we should exercise.
Summing it up
In this new year, if you have not already, take this time to get back to the basics. There is no reason to use the latest and greatest machines and gadgets to make your exercise program a success. In fact, these devices make things more confusing than they should be and at the end of the day they simply do not work as well basic free weight alternatives. The free weight exercises mentioned previously, while not an exhaustive list by any means, are basic exercises that have been around for years and still result in a higher level of success. The next time someone suggests a new exercise or new piece of equipment, ask yourself, “Will this exercise better prepare me for situations I may face in everyday life?”
Check out ObesityHelp’s new Activity Tracker at obesityhelp.com/myoh/healthtracker/. Using ObesityHelp’s Activity Tracker allows you to track your exercise program in detail and includes, cardiovascular and general activities, individual strength training exercises, combined caloric expenditure, resting metabolic rate and more!
All Exercise Professionals Are Not Created Equal
Dec 14, 2009
Originally published in the Decmeber Member Newsletter. Not a subscriber yet? Click here to subscribe to the ObesityHelp Member Newsletter.
Far too many unqualified individuals offer “professional advice” and “professional guidance” in the field of exercise and fitness. You can pose a single exercise question to the local “gym rat”, personal trainer, yoga instructor or ten other self-proclaimed fitness gurus, and you will receive a number of different and often misinformed answers. These individuals are supposed to be the professionals; they should know what they are talking about. Whether you are trying to find an answer to a simple fitness question or looking for a personal trainer to guide you through an exercise program, how do you wade through the ocean of misinformation and find someone who is truly an exercise professional?
It’s a Big Industry Out There
Fitness is an industry. Ok, so that is a bit of a no-brainer but it never ceases to amaze me how these TV fitness evangelists are able to convince the public that they have somehow come up with the latest and greatest breakthrough in exercise and fitness. I honestly can’t remember the last time I heard a good piece of fitness advice offered by someone who was simultaneously trying to sell some exercise gadget. Find someone who treats exercise and fitness as a field of study instead of an industry focused on helping you to lighten your wallet. Of course, in order to find a true exercise professional, you need to know what you are looking for.
Paper, Paper On The Wall…
Perhaps the most important aspect of finding a true exercise professional is education. Much like nutrition or medicine, exercise is a science and a formal education in this field helps to ensure that the exercise professional has at least a basic working knowledge of exercise physiology. It is very difficult to receive the training, experience and education in exercise program design, exercise testing, contraindications to exercise, and many other aspects of exercise physiology without a formal education in this area.
This is especially true when considering special populations. If you are obese, have arthritis, cardiovascular diseases or countless other conditions, it is highly probable the average “gym rat” trainer is not going to know what needs to be done, or not done, to meet your needs. If an exercise professional does not know and understand your needs, how can they help you reach your goals?
In the case of obesity and bariatric surgery more specifically, there are particular concerns and guidelines to follow when designing an exercise program. There are many comorbidities, health complications and physical limitations that may result from obesity. Bariatric surgery can further complicate the issue of exercise since significant caloric restriction will impact exercise performance and adaptions/progress made with exercise. These issues must be addressed, and the exercise professional, perhaps a personal trainer, must be educated in a field related to exercise physiology in order to tackle these issues properly and safely.
There are several areas of study to look for in an exercise professional including exercise physiology or exercise science, kinesiology and biomechanics. Associates, bachelor’s, master’s, and doctorate degrees can be obtained in all of these areas of study. It is safe to assume you will not find a PhD at your local gym doing personal training but personals trainers with at least a four-year degree in one of the above mentioned fields, should be able to address most needs and questions you may have. Some of you may be fortunate enough to have access to a wellness center or medical weight loss center that employs an exercise professional with a graduate or post graduate education such as an exercise physiologist, kinesiologist, biomechanist or physical therapist. Choosing an exercise professional with an education through an accredited university will make certain the professional has been schooled in areas of health, exercise and program design that are vital to meet your needs. Do not hesitate to ask the exercise professional to provide proof of degree completion.
Certifications
There are numerous organizations, some legitimate but many not, which claim to certify “fitness professionals.” Take personal trainers for instance. Personal trainers can sit in the comfort of their own homes and order a certification online or by mail order; no education needed. There are no laws, rules or regulations controlling the education required to call oneself a personal trainer. In fact, by law no education or certification is required at all. At the end of the day there are only a couple of organizations in the United States who demonstrate rigorous quality controls and commitment to excellence for exercise professionals.
While these organizations certify more than just personal trainers, the following two organizations have long-standing commitments to health, exercise science and sport science and are the “gold standard” of certifying organizations in the United States.
· American College of Sports Medicine (ACSM)
· National Strength and Conditioning Association (NSCA)
These organizations produce certified exercise and strength and conditioning professionals that are well rounded in many aspects of exercise training and are responsible for developing and researching many of the exercise guidelines used in the full spectrum of clinical and non-clinical populations. Each of these organizations requires a valid CPR license for all certifications and a number of their certifications actually require someone to have a formal education in one of the areas of study mentioned previously. The following tables illustrate the certifications and educational requirements for both the ACSM and NSCA.
| ACSM Certifications | Minimum Education Requirements |
| Certified Personal Trainer | High School Diploma |
| Certified Health Fitness Specialist | Associate’s or Bachelor’s Degree in a Health Related Field |
| Certified Clinical Exercise Specialist | Bachelor’s Degree in Allied Health Field/Minimum of 600 Hours of Practical-Clinical Experience |
| Registered Clinical Exercise Physiologist | Master’s Degree/Extensive Clinical Experience |
| The ACSM also offers Certified Cancer Exercise Trainer, ACSM/NCPAD Certified Inclusive Fitness Trainer and ACSM/NSPAPPH Physical Activity in Public Health Specialist (PAPHS) |
For more information about the American College of Sports Medicine, visit http://www.acsm.org/. If you are interested in locating an ACSM certified personal trainer or other professional, you can access the ACSM Professional Finder at http://forms.acsm.org/_frm/crt/online_locator.asp.
| NSCA Certifications | Minimum Education Requirements |
| Certified Personal Trainer | Experience Encouraged |
| Certified Strength and Conditioning Specialist (CSCS) | Bachelor’s Degree in a Related Field of Study |
For more information about the National Strength and Conditioning Association, visit http://www.nsca-lift.org. If you are in locating an NSCA certified personal trainer or other professional, you can access the NSCA Professional Finder at http://www.nsca-lift.org/trainers/traineragree.asp.
Don’t Settle
If you are looking for information regarding exercise or fitness, do not settle for the advice you get from the salesman at the gym, some magazine on the news rack or one of the thousands of infomercials that play on late night TV. If you are looking for a personal trainer, do not settle for someone without proper certification. When you seek clinical advice about your pre or post weight loss surgery care, there are specific clinicians to meet various needs. Participating in regular physical activity is one of the best predictors of long-term success after weight loss surgery. Unfortunately, many bariatric surgical practices to date do not employ properly qualified exercise professionals. If you need exercise questions answered or if you need hands on guidance, use the information presented above to find a well-qualified professional that can meet your needs safely and assist you in achieving long-term success.
Super Slow Resistance Training
Nov 11, 2009
When was the last time you took ten seconds to pull the cord on the mower to get it started? When was the last time you took ten seconds to pick up a loaded box and another ten seconds to set it back down? Has it ever taken you ten seconds to pick up anything in your life? I am guessing probably not.
SuperSlow resistance training was first used in 1982 by a fella named Ken Hutchinson while doing osteoporosis research at the University of Florida. According to superslowzone.com, the current recommendations for SuperSlow resistance training are as follows:
- 20 minutes per session- Total body 1-2 times per week
- Each repetition consists of a 10 second concentric contraction and a 10 second eccentric contraction (if you do an internet search for SuperSlow you will find that many sources quote a 4-5 second eccentric contraction). Concentric contractions are the portion of the repetition when the muscle is shortening and the eccentric portion of the repetition being when the muscle lengthens. For instance, in bicep curl, when curling the weight up, the bicep muscles are shortening (concentric) and when you are lowering the weight back down the muscles are lengthening (eccentric).
OK, those are the basics and proponents of SuperSlow claim that this type of resistance training is superior to traditional resistance training where the speed of the movement has more to do with the amount of weight being lifted. Heavy weight simply can't be lifted quickly and lighter weights are often lifted quite rapidly. The claim is that SuperSlow produces superior cardiovascular benefits, greater muscular growth (hypertrophy), greater strength increases and more fat loss amongst other things. Proponents also claim that this form of resistance training is an appropriate form of physical therapy for many conditions. How does it produce better results over traditional resistance training? I really don’t know because the literature that exists right now does not support these claims and actually supports the exact opposite.
Where do the proponents of SuperSlow training get off saying that it is superior for muscular hypertrophy? It is well established that to cause significant muscular growth, the intensity of resistance training needs to be AT LEAST 50% of 1RM (1RM is the amount of weight you can lift one time, so at least 50% percent of that for any particular exercise). With SuperSlow resistance training it is extremely difficult to even use 30% of your 1RM vs. more traditional resistance training recommendations of 8-12 repetitions which is approximately 70% of 1RM. The same applies for each of the supposed advantages of the SuperSlow technique; higher intensity (heavier) exercise is needed to produce most of the benefits we often associate with weight training. Think about it for a second. Imagine performing 8-12 repetitions of a fairly heavy squat at a normal or comfortable speed. Now imagine trying to use that same weight while taking 20 second to perform one repetition, 10 seconds up and 10 seconds down. There is no way you can use heavy resistance.
One must completely ignore the vast amounts of research that exists pertaining to resistance training, muscular growth and body composition changes.
Is there research to support the use of SuperSlow Resistance training? Yeah there is, but it was very poorly done and many of the studies have not been published in peer reviewed scientific literature (which makes a person wonder about the credibility and validity of the research). If you are unfit or untrained and you start participating in a SuperSlow resistance training program, you are going to make gains do to the fact that you are now doing something and before you were doing nothing. That in no way, shape or form implies that SuperSlow is superior to traditional resistance training. This simply means that if you are sedentary and you start moving, you will become more fit. No brainer!
I was browsing through SuperSlowZone.com and it says “Maximum Results in Minimum Time.” Anytime you see the words “Maximum Results in Minimum Time,” it is a good clue that you are dealing with a nonsense product. Hint, hint Mr. Hutchinson, if you want your “product” to be respected by public consumers and the exercise science/physiology community, you may want to tighten up your marketing verbiage. Ken Hutchinson’s SuperSlow product ranks right up there with Chuck Norris’s Total Gym, The Bean, Coral Calcium and Carmen Electra’s Aerobic Striptease. Wait, I take that back…I am actually a fan of Aerobic Striptease for purely scientific reasons I swear….quite frankly it makes more sense than any of the others and is far more entertaining. While I will not divulge any names, I am aware of one ObesityHelp employee who jams to Aerobic Striptease on a regular basis (it's not me). Honestly though, it seems that the more some of these individuals can confuse the general public about how to address exercise and fitness, the better off they are and the more money they will make. Sad, Sad, Sad.
Getting back to my opening statements; these are all daily activities you do on a regular basis. Many of the activities or functions that we perform on a day-to-day basis involve relatively rapid movements, not long methodically painful movements that last 20 seconds. The resistance training that you perform should enhance what you do in everyday life. This means that it would be helpful to perform resistance training exercises or movements at a speed similar to what you will be doing on a daily basis. If you participate in sporting activities this is even more important. SuperSlow resistance training mimics very little, if anything, that you do day-to-day so why would you do it? In other word, the adaptations or changes you make with resistance training are specific to how you exercise. If you exercise "super slow" you will be good at moving "super slow". If you resistance traing at speeds more similar to situations you do or may face in everday life, you will be better prepared for these activities.
The following two studies were well done and address both untrained individuals and somewhat well trained individuals. I won’t go into great detail but these studies clearly show that SuperSlow resistance training is not superior to traditional weight training.
- Early-Phase Adaptations of Traditional-Speed vs. Superslow Resistance Training on Strength and Aerobic Capacity in Sedentary Individuals- Comparison of Metabolic and Heart Rate Responses to Super Slow Vs. Traditional Resistance Training
This is one of many products and/or concepts that does not deserve the time I spend to talk about them in this blog. They don’t deserve your financial contributions either. Don’t get me wrong, it is great that research is done on various methods of training, but to sell/suggest a product or method of training when an enormous amount of research points in another direction, is dishonest and contributes to the already overabundant amount of misinformation regarding anything “healthy.”
Weight Loss Surgery, Carbohydrates and Exercise
Oct 19, 2009
For good reasons, such as wound healing and maintenance of muscle tissue to name a couple, protein becomes the priority macronutrient after weight loss surgery. Unfortunately, protein does very little to fuel exercise and is only part of the equation when it comes to exercise recovery. With protein being the focus in addition to significant caloric restriction after weight loss surgery, this combination places limits on an individual’s ability to exercise intensely and/or for long durations. Even though protein is not the primary source of energy during exercise, the most common answers I hear to the questions presented above always include protein and more protein. Rarely is carbohydrate ever given a mention.
Fueling Exercise
Glycogen, the body’s storage form of carbohydrate, is the primary source of fuel during most forms of exercise. Glycogen is stored in muscle and in the liver. Exercise and periods of caloric restriction can deplete glycogen stores quite rapidly. As glycogen is depleted, fatigue often results and muscles depend more on blood glucose (blood sugar) to fuel exercise. Ingesting carbohydrates prior to exercise and perhaps during exercise, if the exercise bout is long enough, will assist in stabilizing blood sugar levels and wards off fatigue.
Those who have not had weight loss surgery and consume a normal diet, but can generally head out for a run or go to the gym for an hour and not experience too many issues with nausea, dizziness or fatigue. Why? Because a normal diet at approximately 2,000 calories per day generally includes a significant amount of carbohydrate. Therefore, glycogen stores are sufficient and will support an hour of moderately intense activity without “refueling.” This is one of the reasons you often hear that if your exercise sessions are not more than 60-90 minutes long, there is no need to consume carbohydrate during exercise. This may be true for those who consume a normal diet but keep in mind that the caloric restriction imposed by weight loss surgery has a tremendous impact on glycogen stores. If you are consuming 500-1,200 calories a day and participating in regular exercise, your glycogen stores are and will remain low. It is most likely not going to require more than 60-90 minutes of exercise to deplete glycogen levels when calorically restricted. It may only require 15-30 minutes to deplete glycogen, perhaps less, before you start depending more on blood glucose. In this case, if you have not eaten any form of carbohydrate prior to exercise or you are not consuming carbohydrate during exercise, you may be unable to maintain appropriate blood glucose levels which often results in nausea, dizziness and fatigue.
This does not mean that you should put aside protein and focus entirely on carbohydrates throughout the day. For the purposes of pre-exercise nutrition however, due to the restrictive nature of weight loss surgery, your pre-exercise nutrition should focus on carbohydrates. Since the amount of food you can consume at one sitting is restricted, you want the majority of your pre-exercise food to contain fuel for the exercise you will perform. This concept applies to nearly everyone, regardless of whether they have had weight loss surgery or not. So, instead of chugging down that protein shake before you hit the gym, 60-120 minutes prior to exercise, try foods like oatmeal, bananas, apples, or whole grain bread. These are high quality carbohydrates that will maintain blood glucose levels and should not upset your stomach. Prior to exercise, avoid foods such as legumes which are very high in fiber and may cause gastrointestinal distress. Additionally, if you still find yourself struggling to get through an hour of exercise, do not hesitate to try a sports drink or carbohydrate gel pack. Keep in mind that for those who do experience dumping syndrome, most sport drinks and gels do contain some carbohydrate with a high glycemic index, so start slow and find one that suits your needs.
Recovery
While there are a number of things that could be discussed in regard to exercise recovery, protein synthesis and glycogen replenishment are two issues that will briefly be discussed here (are you getting tired of hearing about glycogen yet?).
Similar to the answers of “protein and more protein” I often hear as solutions to the questions asked in the beginning of this article, you see the same suggestions in magazine ads, TV ads or just about anything related to “health and fitness.” Someone or some supplement company is always suggesting that you consume this massive protein shake to recover after exercise. While protein is important for recovery, it seems that most people are confused about the quantity of protein necessary to stimulate protein synthesis (muscle growth and repair). As usual, carbohydrate often seems to be left out of the post workout recovery equation. So what do you really need?
In order to clearly illustrate what is important after an exercise session, let’s first look at what is suggested for someone consuming a normal diet without weight loss surgery. For optimal recovery from an exercise session that is fairly intense or of long duration, the suggested carbohydrate to protein ratio is 4:1 or 5:1. That’s right! Four to five times more carbohydrate is needed than protein for optimal recovery. To elaborate further, the quantity of carbohydrate should be from 50-75 grams. That means that for someone consuming a normal diet, their post workout recovery nutrition should consist of at least 50 grams of carbohydrate and approximately 15 grams of protein.
I am in no way, shape or form suggesting that someone who has had weight loss surgery try to consume this quantity of carbohydrate and protein after exercise. I am simply using this example to demonstrate that in order to stimulate protein synthesis and replenish glycogen, more carbohydrate than protein is needed. Again, due to the restrictive nature of weight loss surgery, smaller quantities of carbohydrate and protein must be consumed. Post exercise sources of carbohydrate can be similar to those consumed prior to or during exercise while simply adding a small glass of milk, part of a protein bar, or a small protein shake will help meet your protein needs after exercise.
Summing it up
Whether it be by the media, friends, message boards or medical professionals, to some extent many people have been conditioned to think that protein is the end all, be all nutrient to fuel and recover from exercise. This simply is not the case regardless of whether you are strength training, endurance training or both.
The suggestions above in no way offer a perfect solution. The amount of caloric restriction associated with weight loss surgery, most notably during the first 12 months after surgery, make it impossible to completely replenish glycogen and maximally stimulate protein synthesis. The goal after weight loss surgery however, is not to become a world class athlete, so a perfect solution is not necessary.
Exercise is an extremely important component and often a predictor of long-term weight loss maintenance. For the sake of long-term adherence to an exercise program, it helps to actually enjoy the exercise you are participating in. Imagine that! You should be able to exercise intensely for an hour without getting overly fatigued or nauseous and simple adjustments to your diet will allow you to do this. Carbohydrate is an important fuel for exercise and sufficient quantities of carbohydrate will prevent some of the issues discussed here and will help you reach your fitness goals.
