What’s In Your Fitness Toolkit?

Last week I came back to fitness blogging with a note about goals. I asked you all to write down your fitness goals, regardless of if they’re “fit back into my bikini” or “lower my cholesterol”. These goals needed to be:

• Specific – A vague goal like “be healthier”, “run more” or “eat less” is meaningless.
• Measurable – A goal you can’t measure is a goal you can’t work towards. For example “lose weight” is meaningless but “lose 20lbs by Xmas” is good
• Realistic – If you have a bad back, you probably won’t be doing deadlifts next month. Similarly, if you are severely overweight, you’re not going to be slim by next week. Goals need to be realistic or you’re just setting yourself up for failure.

I emphasize these things because these goals are not just things to dream about.  These goals are actually tools for us to use.  We will fine tune these goals, create plans based on them and use them as our motivation.  As such, they are the first tool in our fitness tool kit.

Common Goals

Now, most health related goals usually fall into the following categories:

• Lose weight – This could be stated as a simple weight goal or it could be something like “lose 3 inches from my waist”. Either way, you want to get rid of some extra fat. This is actually not the best of goals since weight loss isn’t always the healthiest of ideals but hey, it’s better than nothing.
• Improve health – This one is usually stated as “lower cholesterol”, “lower blood pressure” or “ability to go up the stairs in my house without being out of breath”. All of these are good goals since better health is a great thing to strive for.
• Performance goals – “run a mile in under 10 minutes”, “bench press 200lbs” or “run a marathon”. These are all standard ways of setting some kind of achievement based goal.

The goals for improving health are usually the best since they’re all encompassing but the other ones aren’t bad either. Actually, the best way to go about getting fit is to have multiple goals, preferably some from each category.  So if you have time, go back and try to come up with a goal or two from each of these categories.

Now let’s look at the tools we’ll be using.

• Move more – This doesn’t necessarily mean exercise. It just means getting a more active lifestyle. We’ll examine this in more detail in follow up posts but for the moment, think of this as walking up the stairs instead of taking the elevator.
• Resistance exercise – This one usually means things like pushups, lifting weights and so on. Basically, this is a workout for your muscles and bones.
• Cardio exercise – If resistance exercise is for your muscles and bones then cardio exercise is for your heart. This one includes things like running, swimming and biking.
• Eating healthier – This means both eating less and eating better. Yes, you will need to give up some of those cheeseburgers and replace a few of those lattes with water.

This is 90% of our basic tool kit.  From each one of these categories we will draw specific items that will help us achieve our goals.

The Last 10%

One last thing, I am not in the business of selling magic solutions that will make you thin and healthy in 3 weeks and allow you to go back to your old ways afterwards.  If you want to get fit with me then you will need to commit to making lifelong changes. You must be willing to commit to exercising, being active and eating healthier FOR THE REST OF YOUR LIFE. Think about that one for a second because it’s a big one. I will suggest a variety of ideas to you in the next few weeks and you need to decide if you want to adopt them as a part of your life. I urge you to try them out before ruling them out, but I also urge you to take this seriously. If you want a healthier life you need a healthier way of living life. No temporary diets, short term exercise plans and month long eating programs. If you’re not willing to commit to a life long change, you may as well stop reading now because you’ll be wasting your time.  That’s the last 10% of our tool kit, a resolve to change our lives in permanent ways.  Sounds so simple but without this 10% you’re pretty much doomed to fail in the long run.

Now, if you’re ready to make some changes, tune in next week when we start talking about some ways of adding activity to your life.

By the way, here’s my own list of goals:

• Run the Maui Marathon in September in under 6 hours.
• Get to 180lbs by February of 2011
• Do a set of 10 bench presses with 300lbs by January of 2011
• Try out (at least 10 classes) a martial art of some kind by June of next year
• Completely eliminate soft drinks from my diet by October of 2010 (for long time readers of 60 in 3, you know how I’ve struggled with getting rid of my diet coke habit).
• Have my doctor tell me she’s amazed with how healthy I am when I take my next physical in February of 2011.  (Ok, so this one isn’t very specific but it’s good for the ego and that’s not a bad thing)

60 in 3 Reboot - Step 1, What Does Being Healthy Mean To You?

I haven’t updated this site in almost a year because I’ve been busy with quite a few other things. I tried out a fashion blog but decided I knew nothing about fashion (something my girlfriend would heartily agree with). I’m currently writing a self improvement blog and we’ll see how that goes. Still, every few weeks I think about 60 in 3 and I miss it. I miss talking to all of you about my workouts, eating plans and exercises. I miss hearing from you about your questions, your triumphs and challenges. A few weeks ago one 60 in 3 reader wrote me an email about how inspired this site had made him and the success he had in losing weight and getting in shape. That clinched it for me, I knew I had to get back to this place and to all of you.

So here’s the plan. I’m going to start posting on 60 in 3 on a regular basis. New posts will be up every Monday just in time to distract you from coming back to work. Topics will be the usual, exercise, workouts, eating, weight loss and all the rest. If you have questions or suggestions for articles, please feel free to send them my way. In the meantime, I thought I would start this reboot with a quick series of articles on how to get started. Which brings us to today’s post, getting started…

Step 1 – What Do You Want?

What does being healthy mean to you? Does it mean losing weight? Does it mean being able to run a mile in under 15 minutes? (you laugh but that was one of my original goals). Does it mean looking good in a bikini? Does it mean dropping your cholesterol levels or your blood pressure? These are all very different things and in many cases they might actually require different techniques, eating plans, training methods and life changes. So which of these matter to you?

Write Them Down

Take a moment to write down what being healthy means to you. These phrases will not just determine what sort of changes you need to make in your life, they will also serve as motivations and goals, so make them realistic, specific and measurable. For example:

• I will take two inches of my waist by May of next year
• I will lose 50lbs by next April
• I will fit into my old pants by next Easter
• I will be able to run a mile in under 10 minutes by next spring
• I will get a clean bill of health from my doctor when it comes to my blood pressure by my next physical in June of 2011

Check For Conflicts

A lot of times we write things down without really thinking about what they mean. We put down things like “I want to bench press 300lbs by next summer” right next to “I want my back to be healthy by next June”. Well, those two are probably mutually exclusive. Not necessarily so, that’s true, but most people who have back injuries should focus on those before they move on to lifting weights. Another common mistake is to make things unrealistic. For example, it’s simply not realistic to lose more than 1 to 2lbs of weight per week. Sure, you can do it, but it’s not healthy.  Still, don’t worry about this too much right now, we’ll focus these goals a bit more as we go along.

Last But Not Least

Keep your goals with you. This isn’t meant to be a one time exercise for you to get rid off as soon as you’re done. These goals will guide you for the rest of your life in some cases. So keep them with you, frame them, put them on your computer background, print them out and hang them by your bed, do whatever it takes to keep them in mind.
Next Monday we start getting our butt in shape

Should We Exercise When Sick?

I’ve always thought that exercising when sick was a bad idea.  The sickness decreased my performance and, at the same time, I thought the exercise was weakening my immune system, making me stay sick longer.  Well, it appears as though I might be wrong.

In this article from the New York Times, researchers from the Mayo Clinic discuss their findings about exercising while having a cold.  Turns out that the cold does not reduce performance, nor does the exercise prolong the cold.

There are several experiments described in the article but here are some of the interesting results:

The researchers reported that having a cold had no effect on either lung function or exercise capacity.

That’s right, having a cold does not have a real effect on your exercise ability.  You may feel sick but your body is still capable of doing what it usually does.  And:

The investigators found no difference in symptoms between the group that exercised and the one that rested. And there was no difference in the time it took to recover from the colds. But when the exercisers assessed their symptoms, Dr. Kaminsky said, “people said they felt O.K. and, in some cases, they actually felt better.”

Yep, exercise does not cause you to remain sick longer.

Now keep in mind that all of this was tested with the common cold.  Please don’t assume that this means exercise is a good thing regardless of how sick you are.  I don’t want to see people at gym killing themselves on the treadmill while sick with the flu.  However, I do think this is pretty neat information and I’m going to keep it in mind for the next time I have a cold.

###

By the way, you may need to register in order to read that article at the New York Times.  Registration is free but a bit annoying.

Guest Post: Roy Cohen on Exercise and a Long Life

Roy Cohen is the owner of Emerge Fit, a personal fitness website.  He’s a personal trainer, and when he approached me about writing a guest post on 60 in 3, I thought it would be another standard “10 ways to tone your butt” or “5 newest machines you should work out on.”  Instead, what he sent me was a beautiful and thought provoking article discussing the relationship of life and exercise.

For those of you who think exercise is pointless, I recommend that you read this and think about all those illnesses and diseases that studies show a healthy life wards off.  For those of you who think exercise makes you immune to disease and is the defining part of you life, you should read this too.  For a personal trainer, Roy sure does have a way with words.

Longevity Is A Crap-Shoot; Each Day A Gift

by Roy Cohen

Life is but a text book; full of questions, and loaded with answers.  The questions we are confronted with are blindingly obvious, but the answers are stealthy, need be sought, discerned, and hopefully applied correctly, but there are no guarantees.  In school, the answers to questions are always in the back of the book.  The process of going through the book is how we learn, and how we confirm what we have learned.  Unfortunately, to learn these answers of life, one has to die to get to the back of the book — there is no true confirmation here, just speculation that we have done it, and are doing it right

Somewhere in the mid-west there is a man – he is 97 years old and despite his age, he is more active than the average American though he never considers this. This man wakes up daily at 4:30am and walks on his treadmill for 30 minutes, followed by another 20 minutes of stretching and bending. He eats nothing but whole foods – and he eats modestly at that. The man reads more books than he watches TV, he still drives his car, loves gardening – takes care of his own lawn, and he has a charming woman in his life whom he has adored for 60+ years. When asked about his secret to living long and living well, he refers mostly to his healthy eating habits, his daily exercise, and points the woman beside him as his primary mechanisms for his longevity.

Somewhere in the deep south there is a woman – she is nearly 102 years old, and might be the oldest person in her county though she never considers this. This woman wakes up daily at 4:30am and immediately clicks on the TV to CNN and moves from her bed to a tattered recliner chair in her livingroom. She consumes a hot buttered sticky-bun and a Dr. Pepper for breakfast followed by a small glass of whiskey, as she has each morning for nearly 50 years. She never married, doesn’t talk much, she spends 13 of her 17 waking hours stagnating in that recliner watching shows such as Jerry Springer, The View, but mostly CNN and Fox News. Her lunch? It consists of hush puppies, fried fish sticks, and a belt of Jim Beam. When asked about her secret to longevity, she refers mostly to the Dr. Pepper, the Jim Beam, as well as her hatred of the Republican party.

These of course are fictitious characters, but they likely represent somebody you know, or have known of. Jim Fixx, author of the famous book, The Complete Book Of Running, died of heart failure in his 50’s. America thought he was in great shape when he died. As a point of fact, he was in great shape.  It was not his lack of conditioning which killed him.  Tedy Bruschi, a Pro-Bowl linebacker for the New England Patriots had a stroke – in his early 30’s. America thought this was impossible – for such an athlete to have a stroke. Again, this stroke was not for a lack of physical fitness.  These are real characters who you probably do know of. You no doubt know of other “fit” people, like them, who have suffered medical traumas or early death despite their high fitness level.

My friend and workout partner Rich Thompson died in his mid-30s – of cancer. He was as active as any man I have known. He ate modestly, and well.  He exercised daily, played baseball regularly, loved life, and had many good friends around him all the time. Most of all, he was a great and engaging father. I know of nearly a two dozen people who have battled cancer and other life threatening illnesses in past couple of years – many of them under 40 years of age. Some have succumb to these afflictions while others have survived. Some of these people took good care of themselves physically, others not so much. The only thing they have in common is that they never saw it coming. Clearly there are no guarantees, despite what fitness precautions one might take in staving off a cancer-toting grim reaper.

It is a crap shoot. Genetics, environment, circumstances, as well as those all-important choices, contribute to when we go.  Many great minds dedicate their lives to finding  how to avoid disease, illness, and minimize the affects of aging.  Despite this, there are many more unknowns than there are knowns when it comes to wellness-science.  We live, and we go — on no timetable.  We go when we are told to go – be it at 43 or 101 years of age.   We confront questions, seek answers, and hope they are there — in the back of the book.

I exercise first, because I enjoy it. Daily exercise is the methadone of my consciousness. I also exercise because I do believe it will help me function at a higher level longer, but I know there are no guarantees. I think it should also be considered that should any of us face life threatening illness or events, being a better conditioned person may enable us to recover from said affliction in a more timely, more complete fashion; a stronger body will thwart resist any attack.

There are increasing medical studies which relate regular exercise to a higher level of brain activity, memory, and reaction time. Also there is evidence that suggests daily exercise can help stave off certain diseases such as cancer, heart disease, and other potential aliments. Not eliminate them – just minimize the risk. I say so often that exercise really does matter in life; that to fulfill our time as the bipedal stewards of this Earth, we must be in control of our hominid machines. I say nearly as often that exercise really doesn’t matter in life; that in the end we are judged by who we are and what we give, not by the shape of our abs, the speed of our run, or the ability to tie our own shoes. It’s a crap shoot – exercising with the expectations of longevity and a higher quality of life.

Yes, I believe my daily workout does put me in a much better field position than most to live a longer, more active life. Still, I know not were my cancer hides, for it has not exposed itself — yet. I feel no tiny holes in my heart, but they could be there.  Aneurysm?  Aneur-maybe, and when I am least expecting it I’m sure.  If a stroke is right around the corner in my day today, I am no more aware of it that I am of that little piece of space junk aiming for my forehead right now. Each day is a gift. And yes, I believe my daily workout will help keep me from being just another wagging tongue of drool, seated in a wheel chair and haphazardly shoveling Salisbury steak into my trembling mouth at Shady Acres when I’m 83 years old.  But I know each day is just a throw of the dice; and these answers, to these questions of fitness, will not be confirmed until after I’m gone.  Be well.  rc

When Good Intentions Go Bad

I was driving around Berkeley yesterday, on my way home from school, when I spotted a man jogging in the street. Normally, this wouldn’t really draw my attention. After all, there are almost always people jogging in the streets of Berkeley. However, yesterday was not a normal day. Yesterday was cold and rainy. In fact, it was freezing cold and pouring down rain in Berkeley and here’s this guy running around in his shorts and running shirt. I guess some people would think “wow, that’s impressive dedication” but all I could think was “wow, that’s pretty dumb.”

Running is great exercise, but it does take a toll on the body. At the end of a solid run, you’re tired and your body is exhausted. Yes, many of us experience what’s called a runner’s high, a state in which the endorphins released by running cause us to feel great. However, that’s a trick your brain plays on you so you can keep running without noticing all the bad stuff, likes being tired or being in pain.

That guy out there, running in the rain, he’s not tough and he’s not dedicated, he’s just being silly. He’s putting himself in danger by exposing himself to bad weather while at the same time exhausting his body so it can’t fight things off. He’s also putting himself in danger of accidents which are a lot more likely when the streets are wet. That’s not healthy for anyone.

###

So here’s my piece of advice for all of you out there. Yes, dedication to fitness is great and not letting minor obstacles stop you is also great, but use some common sense.

How To Choose A Healthy Place To Live

My wife and I are looking for a new place to live these days. Our lease on our apt is about to expire at the end of June, which means we want to find a new place to move into by the end of May. I’ve been talking to a number of friends about their housing options and they all seem to have made their decisions based on the following aspects:

• Schools for their kids
• Price
• Commute time

Price and schools seem to be the most important items for most people with commute time coming in a close third. However, I have to ask, where is health in all of this?

Healthy Living In The News

There have been a number of recent articles that have discussed the impact of home location on health. From Science Daily is an article about how tree lines streets can help childhood asthma. From the Dallas News come this article about the connection between obesity and easy access to fast food. Along the same topic is this article from the LA Times which discusses the link between poor health and poor eating options in a neighborhood. Finally, From Reuters, comes this article about how walkable towns reduce health problems and pollution.

With all of this evidence, plus numerous other articles that discuss the benefit of walkable streets, quality food sources and non car commutes, I find it difficult to believe that health should not be part of a housing decision.

Our Criteria

My wife and I are looking at housing with a number of different criteria.

Money - Yes, money is a factor in a housing decision, but money doesn’t just mean the rent.  For example, our current housing complex has a nice gym which I use on occasion.  Losing that would cost us an extra $50 a month in gym fees.  So that factor goes into the cost of a new house.  At the same time, we’re looking for a house with hardwood floors that would be easier on my wife’s allergies, so that’s another health factor that changes cost.

Commute - Commute is important.  That’s why we’re looking for a home within biking range of the train station.  That would allow me to continue my bike / train commute which is healthy, cheap and good for the environment.

Yard - We want to raise our own vegetables because it’s cheaper and healthier, so we’re looking for a place with a backyard as opposed to a small balcony.

Walkable - We want somewhere that is walkable so we don’t have to take the car everytime we want to go shopping for groceries or out to a restaurant.  That lowers our fuel costs while also adding a healthy walk to our daily routines.

The Health Factors

Notice how health subtly changes each one of the criteria for housing.  For example, health tends to go hand in hand with reducing cost.  A healthy home ends up costing you less in terms of groceries (raise your own vegetables), fuel (walk to store, bike to work) and overall medical care (less allergy medication, lower weight).  However, if you looked at rent or buying price alone, you might not notice this.

It’s also good for your kids.  Numerous studies have shown a connection between health and school performance.  So that park close by or the daily walk to school isn’t just about health, it’s also about their education and mental development.

Even the commute factor is changed by health.  It’s no longer about how close you are to work but how close you are to public transportation, and that gives you a much larger range of housing areas to look at.

###

When you look for a home you worry about your commute, your wallet and your kids education.  Shouldn’t you also be worried about your and your kids’ health?

How To Measure Your Heart Rate

A week or so ago I mentioned that you should be measuring more than just your weight. One of the measures I mentioned was resting heart rate. Well, I got a couple of emails from people asking how to measure heart rates and what do the measurements mean.

Please note that all of the numbers mentioned below are averages. They vary by age, weight, gender and a number of other factors. Please don’t try to apply these numbers to yourself without consulting with a doctor. They are intended only as a guideline, not absolute recommendation.

How To

Let’s begin with how to. There are a variety of places you can measure heart rate but the easiest I found is along the wrist. Place both your hands palms up in front of you. Now take one of your hands and place the index and middle finger of that hand on the outside of the wrist of the opposite hand. The fingers should lie together on the opposite wrist about 1/2 inch on the inside of the joint, in line with the index finger.

Feel for a pulse. When you find a pulse, count the number of beats in a ten second section of time and then multiply by 6. If you want to be more accurate, count heart beats for 15 seconds and multiply by 4, count for 30 seconds and multiply by 2 or count for 60 seconds. The more time you count for, the more accurate your measure.

Resting Heartrate

For resting heart rate, you should measure in the morning, a minute or two after you wake up. Don’t measure your heart rate if you just woke up from some horrible nightmare or especially exciting dream. Those tend to elevate heart rate and will make for an inaccurate measure. Try to measure on three or four separate days and then average the number for more accuracy.

Normal resting heart rate is about 60 to 80 beats per minute. It will be lower for people who are in good shape and it increases as you age.

Maximum Heart Rate

Maximum heart rate is the level above which your heart is in danger. You really shouldn’t cause your heart to go up this high. Maximum heart rate is roughly calculated as 220 minus age. There are more accurate formulas out there but this one will do for now. Note that maximum heart rate doesn’t really change except with age. It does not go up if you’re in shape. However, people who are in shape can take a lot more physical strain before their heart is pumping this hard. For example, a person who is in shape can run for miles and never even come close to this number while someone who is badly out of shape may be close to their maximum heart rate after climbing one flight of stairs. For most exercise, you should aim for 60 to 80% of your maximum heart rate.

So for me, being 34 years old, my maximum heart rate 220 - 34 or 186. My target heart rate for exercise is between 111 and 149 beats per minute. If it goes a bit over 149 that’s probably ok but I shouldn’t be close or over 186 for a sustained period of time.

Recovery Rate

Recovery rate is another important factor when it comes to heart rate. It measures how quickly your heart rate goes back to normal after exercise. To measure it, simply check your heart rate right after your peak exercise point. Now rest for two minutes and measure your heart rate again. The more in shape you are, the quicker your heart rate will return to normal.

So I measure my heart rate at my peak exercise point and find it to be about 140. Now I wait two minutes and measure my heart rate again. This time I find a heart rate of about 100. I subtract 100 from 140 and divide by 2 to come up with a recovery rate of 20 beats per minute. If your recovery rate is below 12 beats per minute, then you’re in trouble. It means your heart doesn’t recover very well from the stress you put on it.

###

Heart rate is one of the most important measures of health and fitness that we have. It’s relatively easy to measure at home and is a far better indicator of progress and general well being than weight. Go ahead and give it a try, and don’t forget to consult with your doctor during your yearly physical.

Next Page »