Fitness Topics

The Healthy Male
(As appeared in the Summer/Fall, 2006 issue of Healthwise magazine.)

More than ever before, men are concerned about their health, appearance and hygiene. One problem, however, is that with the vast volumes of information readily available, it's difficult to separate fact from fiction. So, here are some basic pointers to help you live more healthfully.

Abdominals

Although you want 6-pack abs, doing 5,000 crunches per week seems to make little or no difference. First of all, every human has a 6-pack. The problem is that for most people, they are hidden under layers of fat. Three tips to make them visible are:

1. Burn the excess fat. This means lots of cardio and strength training. Of all exercise modalities, cardio exercising burns the most calories per minute. Strength training is most effective for elevating metabolism, round the clock.
2. When working abs, maintain proper form. Avoid over-arching your back and maintain proper tempo - avoid quick, jerking movements. Also, discard that old notion that abs can be trained every day. Like any other muscle, abs need 1 or 2 days of rest between sessions.
3. Eat a clean, healthful diet. Avoid or minimize chips and booze (including beer); they are the worst sources for empty calories (those with minimal or no nutrients). Anytime you decide to treat yourself, remember that each chip and each sip of alcohol is detracting from your efforts.

1. Always begin and end workouts with a warm-up and cool-down, respectively. A brief bout (6-10 minutes) of aerobic activity, performed briskly, is ideal. Going straight to the weights is risky in that the heart and connective tissue (ligaments and tendons) may not yet be prepared for the stresses of exercise. Gear up your body by gradually raising your core temperature and warming up your joints, first. Doing so will minimize chances for injury and will allow you to train harder.
2. Avoid eating meals too close before your workout. Plan your meals so that you allow enough time for digestion. Ideally, a pre-workout meal should be consumed 3 hours prior to activity; it takes about that much time for foods (meat-free) to be digested and broken down to the fuel needed for activity.

1. The standard recommendation of 6-8 cups of water is for days when you don't perspire. On days when you do perspire, bump it up to more than 8 cups.
2. On hot days, minimize - or eliminate - caffeinated beverages (coffees, teas and sodas). Acting as a diuretic, caffeine causes rapid water loss.
3. When performing strenuous activities for extended periods of time, water alone becomes insufficient. Excess water, under such conditions, may cause hyponatremia - a diluting of your sodium levels. Consider using a supplement that replenishes electrolytes. The only healthful product I recommend is "Ultima." (This is a professional opinion - no remuneration involved.)