Month: January 2019

I was told recently that “functional body weight exercises are best for older adults”. I take issue with this claim. For several reasons:

“Older adults”. I am not quite sure what is meant by thus phrase—whenever it is used. Certainly, it has to be clearly defined. The comment was on an AARP thread on Facebook, so what defines “older”? Fifty-five—the age of admission into AARP? 65? 75? 85? Why not 45? “older” adult is quite subjective. In my humble opinion, other than for classification for a specific purpose (e.g., getting an AARP discount) such classifications are meaningless. There are people much older than me who are more capable, as well as many more who are much younger than me who are far less capable. Defining the efficacy of any one exercise or activity on the basis of age alone defies the principle of individuality. Frankly, I find it a bit ageist.

“Functional”. I understand what some are getting at when they refer to “functional exercise”, but, frankly, all exercise is to some degree “functional”. After all, exercise is intended to improve health and performance. Often what is labeled as “functional exercise” can be better termed “pre-habilitation” or “corrective exercise”. In other words, such so-called “functional exercise” is intended to manage imbalances and limitations that impede upon normal physical function. Such exercise is warranted before proceeding to a more progressive overload of the musculoskeletal system, but, at some point, one has to leave the “pre” behind and, at the very least, maintain this level of functionality.

“Body weight exercise”. There are some advantages to body weight exercises. Certainly, one advantage is the lack of need for (extensive) gym equipment. One glaring challenge with body weight exercise is progression. After all, “body weight” should not increase (with the exception of muscle mass—which most body weight exercise will not significantly increase). Thus, overload can only come by adjusting the load relative to gravity. This can be effectively done, but “body weight exercise” is by no means superior to free weights, machines, and other forms of resistance exercise. Muscle, after all, does not know by what means resistance is being generated. There are exercises that are more or less effective than others, and there are tools that are (situationally) better or worse than others. By no means, however, is one categorically superior to another.  My critic’s comment that “there is a reason they are called DUMB-bells and DEAD-weights” shows an unfounded bias. (Reminds me a bit of a comment made to me 30-plus years ago by a former strength and conditioning coach who referred to exercise physiologists as “160-pound weaklings who have never lifted a weight in their lives telling you to never do full squats”. Thankfully, when he learned that I had recently completed my Master’s degree in exercise physiology, he said, “You’re not like the rest of them.” I graciously accepted the compliment. Now certainly, not all exercise physiologists are or were like he described. Indeed, most of the profession has evolved.) As with any tool—including barbells and dumbbells—these are only effective (and safe) when used properly.

It is important for aging adults to maintain (or regain) as much muscle mass as possible to remain the most active and functional lifestyle. This does not mean we have to lift like powerlifters or CrossFitters. We just shouldn’t limit or defined the capabilities of “older adults”. What we do to strengthen the muscles is less important than doing something and doing our elected something safely and effectively. Older adults follow the same principles of overload, progression, specificity, individuality, and reversibility and their younger counterparts.

Be your best (at any age); be better tomorrow.

Carpe momento!

“Develop an attitude of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something bigger and better than your current situation.”

—Brian Tracy

Attitude + Gratitude = Grattitude.

Many days it takes a conscious effort—sometimes a lot of effort—but “gratitude can transform common days into thanksgivings, turn routine jobs into joy, and change ordinary opportunities into blessings” (William Arthur Ward). How we begin the day sets the tone for the day. Choose to be grateful and accept whatever may come your way as the opportunity that it is.

Carpe momento!

Let me be clear. At no time or age should exercise be considered unsafe—if you are exercising correctly. There are, of course, risks, but these risks are nearly eliminated by doing only what your body is capable of and exercise under qualified supervision.

I commented on an article that was shared on AARP’s Facebook page. The article stresses the health benefits of as little as 15 minutes of daily exercise. The emphasis seemed to be on cardiorespiratory exercise (more specifically, “physical activity”), and I commented that “As a profession, we exercise physiologists still need to emphasize weightlifting more”. A gentleman responded: “Tell that to my slipping discs and tendons that took two years to heal. Yes, my form is correct I am a retired nurse practitioner. Went to an exercise physiologist. All he was interested in was his fee!” Now, I don’t know what this “exercise physiologist” had him doing, but I am confident that he had him doing the wrong exercises and/or the wrong load. Proper weight training should not result in injury, if done correctly!

I had a student comment in class a couple of years ago that if you squat deep you will get hurt (e.g., hurt your back or knees or something to that effect). I countered that he was incorrect. We went on to discuss the proper technique for the deep (i.e., full range of motion) squat. I stressed that, if you can move safely through a range of motion, you will not get hurt. If you get hurt squatting, you didn’t use proper technique. In other words, you were sloppy or, more likely, you were using too much weight. I suggested that this student (that anyone wanting to lift weights safely) reduce the load and squat “correctly”. He did, and he got stronger—and was injury-free. The only ones who should be considered “at risk” for injury are weightlifters and powerlifters who are potentially exceeding their maximums in competition. Still, even with lifters performing maximal lifts, injuries should be infrequent.

If you have never lifted weights—particularly if you are over 50 or 60 years—don’t shy away from heavy lifting. The potential benefits of the added strength, muscle mass, and bone mass outweigh the risks. Pursue heavy lifting with an appropriate amount of caution, though. Get proper guidance. Learn proper technique (and practice proper technique). Progress at an appropriate rate—i.e., overload the muscle without sacrificing proper technique. Check your ego at the door. (No one really cares how little you are lifting. I have yet to see a “fail video” of someone lifting a “light” weight in proper form. Such videos are always of someone lifting far too much with horrible technique.) If your trainer (“exercise physiologist”) has you lifting a weight that you are not comfortable with or that is hurting you, fire him! Hire someone who is truly qualified.

Be your best today; be better tomorrow.

Carpe momento!

The shutdown of the US government has dominated the news over the last few weeks. In my opinion it is ridiculous and completely unnecessary. Unfortunately, though, it has happened. I feel for the federal workers who are not getting paid—especially for those who will not receive backpay when the government reopens.

It struck me how there was so much reporting on how federal employees were struggling to manage financially before the first missed paycheck. Surely, this was a bit of media hyperbole, as the workers had certainly received a check on the prior payday. And as the shutdown continues the problem grows. Nevertheless, it would seem by the reports that a significant number of federal workers and Americans working in a variety of supporting jobs are living paycheck-to-paycheck. Indeed, it must be implied that a large percentage of the American population are living as such. I find this quite disheartening.

If one is concerned that his or her financial security will crumble upon missing only one paycheck, one needs to promptly address this. I understand that the cost of living in Washington, DC is unreasonably expensive. I imagine that many of the affected federal employees are not living in DC’s “finest” neighborhoods and living lavishly. I also realize that not every federal worker is living in DC. It is obvious, however, that many are living well beyond their means. Likewise, many (maybe most) Americans are living beyond their means. We cannot continue to live on such an unstable financial foundation. Essential federal workers will receive their pay when the government comes to its senses. (Okay, politicians may never come to their senses. What I mean is when the our leaders pause their stupidity and reopen the government.) For all Americans, we need to get more sensible about saving money. To quote Forrest Gump, “It happens.” We have to expect the unexpected and prepare. As hard as it is to sacrifice and delay gratification, we must avoid spending what we don’t have. This might mean living in a smaller home, driving a lesser car, wasting less, saying no to our children—and ourselves, not having the latest smartphone, cutting the cable, etc. Moreover, it means establishing a savings account for emergencies, education, and retirement. A common rule of thumb is three month’s pay in reserve. American’s must stop relying on borrowing to pay for college education. (There is a whole blog topic on preparing for college and what is necessary in this current age.) We need to stop buying things we don’t need with money we don’t have.

If you are a federal employee or affected by the government shutdown, I pray this disruption in your life is quickly resolved. Whatever your occupation and employment circumstance, I hope you will make a point of evaluating your finances and make the necessary improvements to whether any disruption. Start a savings immediately.

Even the most tight budget can probably be trimmed some. Baby steps! Look for the little ways to cut back. For examples: cut the daily trips to the coffee shop for a latte, stop smoking, eat out less and eat leftovers more, cut the cable, cut the junk foods, etc. You will be amazed at how quickly the small savings will begin to add up.

I’d love to rant about the federal government, but that will accomplish nothing and only fuels the negativity. Instead, I will encourage those who are struggling and practice the words I am preaching.

Be your best today; be better tomorrow.

Carpe momento!

We are not here to be ordinary. Nor are we necessarily here to be extraordinary lives. Rather, we should strive to be (extra)ordinary.

Most of us are not living the life of a celebrity. Our circle of fame is rather small. Perhaps, we might even feel unnoticed. We are not, however, without purpose and influence. Indeed, our impact extends much farther than we might think. The nature of our influence and impact is up to us.

When I say we should be (extra)ordinary, I mean that we should be outstanding in whatever we are called to be doing. Professionally, we may have a rather “ordinary” job. Ninety-nine percent or more of the world falls into this category. When one lives his or her life for others, though, there is no telling what impact one ordinary person may have on the world. The impact of a word of encouragement or an act of kindness can literally change the world.

Certainly, dream big. Accept your circumstances as part of your Purpose. There is opportunity to do great things and elevate yourself from your present circumstance, but there is also opportunity to significantly affect others—to indirectly and quite literally change the world—right where you are.

(Extra)ordinary is simply being the best you can be—now, right where you are—and striving to be better tomorrow. It is a certainty that, if you adopt this approach, you will have an impact that far exceeds your vision.

As a society, we should celebrate the (extra)ordinary. We should celebrate those who do the common uncommonly well.

Carpe momento!

Sugar seems to be in everything. Even if one avoids sugared pop/soda (~40 g/ 12-ounce serving), there is still much hidden sugar. And, if you think a glass of orange juice is a “healthy” alternative—12 ounces have 31.5 g of sugar!! On average, according to the US Department of Agriculture, Americans consume between 150 and 170 pounds of refined sugar in one year! It should be a goal for all to try to reduce excess sugar as much as possible.

We are fairly careful in limiting sugar in our household, but we have not been doing as well as we should. After analyzing our ten-year-old’s blood work and weight gain, we have committed to ridding our diets of sugar.

I am not a fan of counting calories in pre-adolescents (and for adolescents and most adults for that matter). Instead, we are emphasizing the quality and content of the foods we buy and eat. We are focused on our daughter’s health—not appearance. As such, we are educating her and allowing her a voice in what she eats. Once she saw the impact of her diet on her health, she was excited to make changes. The changes have been simple:

No sugar. Of course, with any kid, this impossible, but it can significantly affect decisions. Sugar addiction is perhaps the greatest threat to my daughter’s health. Her blood sugar was normal (it was actually her cholesterols that were extremely high), but impact sugar was having on her diet and behavior was notable. High sugar foods digest quite quickly and lead to increased frequency of eating. Emphasizing healthy fats and proteins creates more satiable meals and snacks and leads to a reduced caloric intake. Natural alternatives such as Stevia and Swerve are great for baking and better than the more artificial sweeteners.

Eat proteins and fats first. This seemed obvious to me and was reinforced in what a read about ketogenic diets for (epileptic) children. These then are followed by vegetables and fruits. Processed baked goods and grains should be the last thing consumed. Unfortunately, it is quite American to begin meals with breads or rolls and include grains and pasta dishes as sides. Instead, we should be eating more vegetables.

Emphasis “keto” recipes. I am not inclined to go all-in on the ketogenic diet for adults—and certainly not children (unless a medical necessity). When the emphasis is on “keto”, though, the sugar and processed carbohydrates will be nearly eliminated. I would not want to deny a child the pleasures of desserts, ice cream, and other common treats. Within a “keto” framework, though, one can have his cake and eat it too. There are great alternatives to sugary desserts, and, when a child is aware, he/she may be more inclined to make better choices. On vacation recently, my daughter was excited to have sugar-free banana cream pie. Better quality ice cream offers higher fat/lower sugar options. Keto is a popular diet, and there is an increasing number of books and web sources for recipes.

Cut the breads and pastas. This might not be entirely possible, but trying is better than not. I have been impressed by my daughter’s selections for school lunches. She prefers to buy the school lunch rather than carry. The options aren’t always great. In the last week, though, she has shared that she has opted for the corndog (removing the corn) instead of pizza and the hamburger (ordered with no bun). She is no longer asking for ravioli and pasta for dinner. Friday night we tried a recipe for a chicken-crust pizza—yes, chicken! No bread. No added sugar. It was surprisingly good. I would never deny my kids (or myself) pizza, but with alternatives it can be a welcomed occasional treat. No one has to feel deprived. As for sandwiches, there are delicious low carb, thin-sliced options available. (Who could deny a child an occasional peanut butter and low-sugar fruit preserve sandwich?)

Make it a positive activity. Shopping and meal planning can be a family activity. Involving the kids makes these health changes more positive and creates lifelong habits. I enjoy allowing my daughter to choose my meal when we eat out. Asking what should you eat is much better than saying “no”.

Clean house. Avoid buying unhealthy snacks. Period. If they are out of sight, they are out of mind. They are no temptation for anyone. I don’t find myself yelling or getting upset that the kids are eating crap every time I turn my back. Instead, I find myself affirming them with “That was a great choice.”

Weight management at any age is a health issue and not an appearance issue. Never make it a body image issue. With a healthy approach to food, the healthy appearance will certainly follow—and be manageable over the long-term.

Be your best today; be better tomorrow.

Carpe momento!

Popular on Facebook is a “how hard did aging hit you(?)” challenge. The idea is to post your first-ever and most recent profile picture for comparison. Frankly, I find it quite negative—as though 10 years is supposed to have beaten us up. I defy the notion that aging is supposed to be thing to feared. Rather, we might welcome the opportunities that the years afford us.

Let’s take the advice of Coach Andy Lausier and The Grateful Athlete* and experience life through a prism of gratitude—what I like to call “grattitude” (gratitude + attitude). Rather than look on our outward appearance, look at how the years are affecting us positively. Ask yourself: “How well has aging benefited me?” If aging has “hit” you, consider the lessons learned. Be grateful.

Proverbs tell us that gray hair is a “crown of glory” (Proverbs 16:31, ISV) found by living a righteous life. In another proverb, we are told that “the glory of young men is their strength; and the splendor of elders is their gray hair” (Proverbs 20:29, ISV). Thus, we should worry less about the gray and the wrinkle and more about the quality of the years.

Ask yourself: “How has my aging impacted others?” Ask: “How have I changed for the better?”

Don’t judge yourself or others by the outward appearance. Perhaps, you could have taken better care of your physical self over the past ten years. If so, start today. It is never too late to…

Be your best today; be better tomorrow.

Carpe momento!

*www.thegratefulathlete.com

We are certainly affected by our genetics. (“If you want to be an elite athlete, choose your parents wisely”—Per Olof Åstrand.) For better or for worse, we get what we get. Some of us have to work harder than others to be fit—and accept that we might never look like the fitness models.

Accepting who we are should not mean we don’t try. Always: Be your best today; be better tomorrow—whatever your best is.

There are some who are “naturally fit”. Perhaps 6 in 1900 according to research (see The Sports Gene). These, however, are the rare lucky few. Fitness is also quite specific. In other words, fewer yet have the “whole package”. Most of us are lacking across the various components of fitness, so there is need to diversify our training. Our goals might be specific—e.g., to run a marathon—but we should not neglect other fitness requirements—e.g., muscle strength. Thus, we must plan wisely. We must prioritize our training and consider that “opportunity costs”.

One thing that excites me about the field of exercise science is the challenge of overcoming weaknesses. It is natural to capitalize on our strengths. In our athletic glory days, this is our focus. As our sporting days end, we are open to explore our unnatural talents—to pursue other fitness goals. And explore we should. There is no reason to not pursue a well-rounded fitness.

Be your best today; be better tomorrow.

Carpe momento!

A friend shared an article that suggested that wine, coffee, and being overweight can add to one’s life-expectancy (more on the research at the heart of this at a later time). Certainly, there is evidence of wine and coffee having limited health benefits, but the idea that being “overweight” can be healthy is a bit nebulous. First, what exactly is “overweight”?

Some of us grew up in the era of insurance company height-weight charts. More recently, we hear of body-mass index (BMI). “Overweight” can also be determined using various body composition measurements like skinfolds, hydrostatic weighing, or plethysmography (e.g., the Bod Pod). These direct measurements are quite accurate for determining how much fat is stored relative to lean tissue (i.e., bone and muscle). If one wants to really go all-out, dual-energy x-ray absorptiometry (DXA or DEXA) will provide a three-compartment model of body composition (fat, muscle, and bone). By body composition classifications, overfat is usually considered to be a percent body fat above the “healthy” range or >20-25% (males) and >30-35% (females) [charts vary, particularly with regards to age]. Increasingly, BMI tends to be applied (quite erroneously, in my humble opinion) as a standard. BMI (calculated as the body weight in kilograms divided by the square of the height in meters) from 25 to 29.9 kg/m² is classified as “overweight”. “Obese” is a BMI of 30 kg/m² or more. There is no distinction between male or female.

So, given the variety of ways that “overweight” might be defined, it is important to clarify what we mean by the classification before concluding that our current weight is good, bad, or indifference. Ideally, we will want to classify the health of our weight using some body composition measure. To some extent, our body fat percentage should be a matter of personal comfort and preference. Six-pack abs may look great, but for most attaining and sustaining them may not be practical. As well, being overly lean can come with some health issues. Essential fat (that which is required for adequate physiological function) is about 4% for males and 10% for females. Thus, the “healthy” range for body fat is about 6-20% for males and 14-30% for females. If one is satisfied with his or her body at a fat percentage within these ranges, there is certainly no need for alarm. Greater than “healthy” is, well, “unhealthy”.

So, about the claims that being “overweight” contributes to longevity? Is this true? My best answer is “yes and no”. It really depends on how “overweight” is being defined. If one is using body composition measures, i.e., percent body fat, to classify “overweight”, then, no. If one is using BMI, then, yes. Why? Because BMI, in my opinion, is a poor tool for labeling one as healthy or unhealthy. My BMI is usually somewhere between 26 and 27 kg/m²—i.e., overweight. Personally, I might like my BMI to be a little higher. I don’t, however, want to be more fat. At this BMI, I can be anywhere from 12-22% body fat (more or less). That is, I can be healthy or less healthy (I refuse to let my fat climb to unhealthy levels!).

The problem with BMI is that it fails to detect changes in body composition. Someone can be classified as “healthy” or “lean” while being what I call “skinny fat”. Conversely, a lean and heavily muscled athlete may be classified as “overweight” or even “obese. One’s body weight might remain stable for decades, giving the deception that one’s health is not changing when, in fact, he or she is losing muscle and gaining fat. (Ever have someone tell you that they “weigh the same as they did in high school”?)

It is important to monitor body fat and muscle mass as we age. The longevity benefit from being “overweight” does not come from being overfat. Rather, the benefit is in maintaining muscle mass. As such, I recommend that the aging adult strive to be “overweight”. That is, as we age, we should be focused to some greater extent on heavy resistance training with less emphasis on moderate intensity cardiorespiratory exercise training. We should emphasize muscle and deemphasize fat—this is not to say, however, that we should be permissive of fat gain.

Feel free to gain some weight—as long as it is muscle. Sure, your BMI will go up. Perhaps, you will lose fat in the process and your BMI will not change or might even go down. It all doesn’t matter. Weight is meaningless without understanding what composes it. Lift weights—heavy weights. Get stronger. Add muscle. This will positively affect your health and longevity.

Be your best today; be better tomorrow.

Carpe momento!