by
Aaron M. Potts, ISSA CFT, YFT
Hundreds
of Thousands of Americans spend millions of
dollars each year on diet pills, "magical"
exercise devices, and misrepresented health
and fitness products, when in all actuality
a good set of dumbbells and a brisk walk may
be all you need to get in better shape than
you've ever been in.
What
can you do with nothing but a set of dumbbells,
you ask? Provide resistance to your body's
movements - also known as weight lifting.
That's all weight lifting is - resistance.
The terms "weight lifting" and "resistance
training" have become one in the same
because they are describing the same activity
- moving your body under more resistance than
it normally has to handle.
In
fact, you've just stumbled upon the basic
secret of exercise in general! Whether you
are talking about resistance training, Pilates,
Yoga, cardiovascular activities, or any other
form of exercise, all of these programs have
one thing in common - performing more activity
than you would get sitting on the couch. WHY
should you exercise, though?
How
about defying the aging process for starters?
Do you know that the primary reason why elderly
people end up in nursing homes is because
they lose the ability to think and move on
their own? Do you also know that the entire
process of thinking and moving on our own
happens because we do it every day? Until
we retire, that is. Once we don't have to
go to work anymore, or deal with scheduling
and lifestyle issues, suddenly the only thing
that we have to think about is whether to
watch game shows or soap operas all day long,
and the only exercise we get is deftly flying
our fingers over the remote control.
Mush.
That's what our brains and bodies turn into
when we stop using them. Think you are still
sharp as a tack, and at the height of your
game? Try to say the alphabet backwards in
30 seconds or less.
Yes..
sharp indeed.
What
about physically? Think that you can still
hold your own even though you don't really
exercise much? Stop reading this article and
drop down on the floor for some correct-form
push-ups. Did you do at least 30 if you are
female, or at least 40 if you are male? No?
How about 20 or 25? 15? Unless you pulled
off 30 or 40, you are probably at less than
the 50 percentile mark for your gender - health
conditions notwithstanding.
Okay,
so you've determined that you aren't exactly
Olympic athlete material. So what? You don't
even like sports, let alone being very good
at them. That's fine, and there is nothing
wrong with that. So what about fat? Do you
like bodyfat? Do you find it physically appealing?
Do you think it's healthy? If so, we're done
speaking. Go on about your business, and thanks
for reading this far.
For
everyone else, here is a newsflash: In America
today - the year 2004 - obesity related health
conditions account for more deaths in the
United States each year than all known forms
of cancer COMBINED. Heart Disease alone is
the number one killer of American adults,
and it is a PREVENTABLE CONDITION!
How
about self-esteem? 64% of Americans are overweight.
That is almost two-thirds of the population.
If you think that a figure like that and the
skyrocketing sales of prescription anti-depressants
aren't related, you now have a second opportunity
to stop reading this article and continue
on with your day.
Here
is the bottom line, folks: Exercise and a
reasonable nutrition program are necessary
for ALL people, for their ENTIRE lives. Note,
however, that I said "exercise",
and that I also said "reasonable nutrition
program".
At
no point did I say anything about spending
2 hours per day at the gym, or about eating
nothing but carrots and celery for the rest
of your life. Why?
Those
practices are just as ineffective at long-term
weight loss as diet pills and late night infomercial
products.
Here
is what DOES work:
1)
Weight/Resistance Training - Weight training
for both men and women has the same effect
- it makes your muscles more metabolically
active. In simpler terms, it means your muscles
will burn more calories - even when you are
sleeping. Muscle is the only site on your
body where bodyfat is broken down. Weak muscles
= weak metabolism. Weak metabolism = slow
calorie burning.
2)
Cardiovascular Training - Contrary to popular
belief, this type of training is meant to
help your cardio-respiratory system function
more effectively, and ultimately to last longer.
Does it burn a lot of calories? Sure it does.
However, if you don't combine it with resistance
training and supportive nutrition, you'll
likely just burn off water weight and the
muscle tissue that you worked so hard for
up in step number 1.
3)
Reasonable Nutrition Program - Quality sources
of complex and fibrous carbohydrates, essential
fatty acids, and lean sources of protein.
Eat those nutrients in reasonable proportions
frequently throughout your day, and your metabolism
(refer again to #1) will crank up to high,
and you'll be burning more calories on a day
to day basis than you ever have before in
your life.
So
far we have seen that not only can exercise
keep us out of a nursing home, but it can
also keep off excess levels of bodyfat which
will - literally - keep us alive. We haven't
even touched on sports performance, recreational
activities, improved energy levels, ability
to focus, or many of the other benefits of
a regular exercise program.
Personally,
I'd be happy with just staying out of a nursing
home, and staying alive long enough to look
good in a bathing suit. What about you?
Aaron
M. Potts ISSA
Certified Personal Trainer and Fitness Consultant.
Aaron's Personal Training
http://www.aaronspersonaltraining.com
About
the author: Aaron Potts is the owner and operator
of Aaron's Personal Training in Orange Park,
FL. Aaron's experience in the health and fitness
industry includes one on one personal training
in client's homes and local gyms, as well
as outdoor training programs. Aaron's company
also offers local and long distance fitness
consulting, as well as an online personal
training program.
