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Fitness Topics
(As appeared in the Winter, 2005 issue of Healthwise magazine.)
Chronological aging is inevitable. However, through healthful lifestyle choices, we are capable of slowing down, halting and even reversing the physiological aging process. With time and effort, we can transform ourselves into stronger, leaner, and healthier people.
But first, you must banish the major myths and misconceptions concerning exercise and nutrition. With a more knowledgeable outlook on fitness and nutritional guidelines, you will have taken the first step towards being able to live each day as if you were at least 10 years younger.
Myth: It's all in the genes
Truth: While genetics is a contributing factor, lifestyle choices are the greatest influence affecting how healthy we are and how we age. If genetics were the sole precursor to wellness, then the genes of our predecessors (from the pre-fast food, TV, and computerization eras) should have safeguarded us all. Health and longevity are greatly affected by the physical activities we do and the quality/quantity of nutrients we consume.
Myth: Exercise is only for young people
Truth: Exercise benefits everyone! Numerous studies have shown that inactive seniors experienced dramatic positive changes after only 12 weeks of steady, intense exercise programs. Quite literally, it is never too late to start exercising.
Myth: Strength training is only for building bulky muscles
Truth: Based on variables such as total resistance, number of repetitions, rest intervals, and frequency — strength training can help you trim down, build up, recover from an injury, or battle disease. You can dramatically lower the risk of osteoporosis by utilizing this safe, effective, and all-natural form of physical exercise.
Myth: There are no bad foods
Truth: Many authors and dieticians claim that, with moderation, all foods can be included within one's diet. This is a dangerous perspective, as there are many foods that can more easily contribute to excess fat as well as a number of other serious diseases. Don't get me wrong — I do believe in "treating" one's self to junk food occasionally. However, incorporating toxic foods (like hot dogs, French fries, bacon) on even an occasional basis is counterproductive to health and fitness. Eating the wrong types of foods can easily lead to problems such as cancer, diabetes, osteoporosis, and obesity.
Myth: To lose weight, eat only one or two meals per day
Truth: Eating only one to two meals will actually slow down your metabolism and lead to increases in fat. We should be eating four to six small meals per day. Every time we eat, our metabolism rises as our bodies begin the whole process of digestion. As digestion comes to an end, metabolism starts to drop. To burn fat, we should eat every 3 to 4 hours (without increasing the total number of daily calories).
Myth: To measure progress, weigh yourself on a scale regularly
Truth: The scale is a misleading gauge for progress. When you weigh yourself, you don't know how much is fat and how much is lean tissue. When people go on extreme diets, they tend to lose water and muscle weight. Since muscle tissue elevates metabolism, its loss will lead to higher fat levels. Consequently, although they may be lighter on the scale, they may actually be fatter and sicker. You can gauge progress through body fat percentage estimates, tape measurements, or by how your clothing fits.
Although many more myths still exist, by having cleared up these major ones, you should begin to sense excitement as you realize there is hope for a life of energy, vitality and health. It's time to start treating yourself to the healthful meals, vigorous workouts and challenging activities that will result in a more youthful lifestyle!
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