Month: August 2019

Let’s get physical.

I was born in 1963, so I was a teenage/young adult when the aerobic fitness craze was in its prime. Jane Fonda started making videos. Richard Simmons sweated to the oldies. Olivia Newton-John had us getting physical on the MTV. Back then, it was simply “aerobic exercise”. Today, we have “cardio”, “HIIT”, “Tabata”, “burst training”, “plyometric core”, “metabolic conditioning”, “Zumba”, etc. All are great forms of exercise, but, despite the growing list of labels, they are all pretty much still “aerobics”. [I would argue a case against the use or misuse of some of the labels, e.g., Tabata and metabolic conditioning (or metcon), and the term plyometric gets horribly misapplied even in strength and conditioning programming, but….]

Historically, aerobic exercise is defined as exercise that involves large amounts of muscle in a rhythmical fashion for the purpose of elevating heart rate and oxygen consumption and improving cardiorespiratory function. Aerobic essentially means “with oxygen”, as opposed to anaerobic which means “without oxygen”. Traditionally, aerobic exercise includes activities such as walking, running, swimming, cycling, stair-stepping, and, of course, aerobic dance (as it was called in the ‘80s). Today, the styles have changed (thankfully, headbands and leg warmers are gone) and the names have changed, but it is still aerobic exercise or “cardio”, as we much prefer today.

We do need to be careful with the labeling and understand what we are doing and why. Specifically (remember, we have to consider the principle of specificity—the body system makes specific adaptations to imposed demands), cardio should be intended to improve the oxidative capacity (i.e., VO2max) of the cardiorespiratory system. It should improve aerobic endurance. A secondary benefit of cardio is, of course, improve body composition via fat loss. (Don’t expect to gain muscle mass doing cardio, though it can benefit bone mass.)

Not all “cardio” is effective for improving cardiorespiratory endurance, though it may actually be better for improving body composition. It is best to consider exercise as a section of a physical activity continuum. Physical activity becomes exercise when it is done for the intended purpose of improving one’s physical health, performance, and/or body composition. Thus, some physical activity (that which we refer to as “labor”) may be physically taxing and potentially improve one’s health, performance, and/or body composition but not, technically, exercise. Exercise, then, runs a continuum from cardiorespiratory endurance to muscle endurance to muscle strength to muscle power with a range of neuromotor benefits included. Cardio may include long slow distance [LSD—or depending on intensity: low-intensity steady-state (LISS) or moderate-intensity steady-state (MISS)], interval training, moderate-intensity interval training (MIIT), and high-intensity interval training (HIIT), along with a variety of intensity modulations like tempo/pace and fartlek training. Depending on intensity and duration, all of these will improve cardiorespiratory endurance to some degree according to one’s genetic capacity. (There is evidence of low-responders to cardiorespiratory exercise, unfortunately.)

Sometimes, what is actually high-intensity interval resistance training (HIIRT) or high-intensity resistance training (HIRT) is labeled as HIIT or Tabata or some other clever name. Such exercise, however, bridges the gap between cardiorespiratory endurance exercise and strength/power exercise and should not be considered one or the other. HIIRT/HIRT are best prescribed (specifically) for body composition, as they will do less to improve VO2max and strength than promote fat loss while maintaining muscle mass. Such exercise is nonetheless important, especially if one’s goals are more specific to body composition.

I prefer a healthy balance between HIIT, HIIRT, and strength/power exercise for best overall performance. Certainly one’s goals will shift them right or left along the continuum, but for most planned variety is recommended. I emphasize “planned” because proper periodization and programming is the best route to success. Consistency and structure to training is important for progression.

The type of aerobic exercise is of less importance, as long as the cardiorespiratory system is appropriately stimulated and the principles of specificity, overload, and progression are considered. It is always best to do what you like to do and will do consistently.

Be your best today; be better tomorrow.

Carpe momento!

Image source: https://ew.com/music/2017/04/13/olivia-newton-john-physical-interview/

Meal planning v. meal prepping.

Not since I was single have I prepared meals ahead for the week, and then it was a big pot of chili or the like. I have never been one for preparing individual meals for the week. I can have a crazy schedule (probably all the more reason to prepare meals ahead of time) and a wife and kids who don’t necessarily share my training goals. (My goals are also not specific enough—e.g., I am not a competitive bodybuilder—to put the added burden on my family.) Meal prepping—preparing and measuring food portions for each daily meal ahead of time (often for the week)—is, however, a great way to control food intake, macro balance, and nutrient timing. I just takes advance planning and containers.

Just because I don’t meal prep it doesn’t mean I can’t have control over my diet. Meal planning allows control within the frame of our often-complicated lifestyles.

I have shared that I am trying the RP Diet App. With this I know when to eat [timed according to the times when I wake up, workout (and number of workouts), and go to bed, and according to my meal frequency (4-6 depending on my workouts)]. I don’t have to plan well ahead, but I can, if I wish. I am a creature of habit, so most of my meals don’t deviate from day to day. Family dinner is, perhaps, the most challenging, but it gives me restraint. I know what and how much I can eat—in the proper balance. I am less likely to over- or under-eat (yes, under-eating can be as devastating to the body composition—especially when one is training regularly with specific goals in mind—as over-eating).

Certainly, the first best step toward meal planning (besides having a plan) is to control portions. When possible, weigh and measure. One can also gauge portions using the hand (e.g., palm of protein, fist of quality carbs, cupped hand of vegetables, thumb of fat, etc.). The simple key is to know what you need to eat and eat only what you have planned to eat. Avoid eating “family style”. Leave the food in the kitchen and serve plated food at the table. (And, if you have kids, don’t eat their leftovers!)

I find meal planning allows better overall control. When I don’t think about nutrient timing, I might get my calories under my limit, but my macros are rarely on track (usually too much protein and too few carbs) and, if they are on track they are not always well-timed for performance. Planning also frees me to indulge on occasion. For example, I started the RP Diet App the day before my mother arrived for a visit. Day 2 into the “cut”, we went to Salt ‘n Straw (a popular Portland ice creamery). I was able to limit myself to one scoop in a cup—something I rarely do. I shaved a few carbs here and there throughout the day to offset—but not too much as to severely damage my macro balance. I didn’t fall into the trap of compensatory eating, where I skip meals or significantly cut calories or macros from meals. Overall, it was only a minor deviation from the plan. (It could have been worse without planning.)

I have a big challenge to the plan coming as I will be visiting family and friends in Pittsburgh and southeastern Ohio. I will have a couple of cross-country flights and no planned workouts. There is also some food favorites that I will want while I am “home”—e.g., pizza and Primanti Brothers. I will have to be more diligent, but I have a plan that I just need to execute. I’ll be off-course a bit, but I have a map that will keep me from losing my way. Traveling is a challenge to any fat-loss plan, but it is manageable with a plan.

I would love to prepare my meals ahead, but it less feasible for me, in the long run. Knowing what and when I have to eat gives me control. I don’t have lofty goals. My goal is to lose a modest pound per week over 10 weeks. (I am already progressing fast than planned.) There is room for some error. Planned and controlled deviation should not hinder my progress. In the long-run, sustainable habits will be formed.

For most of us over-50 exercisers, we don’t have to be overly restrictive. Meal preparation would be great, but is less necessary. (I would encourage seniors who have difficulty with getting regular balanced meals to consider an affordable meal prep service—and likewise encourage meal prep services to cater to this untapped market.) Meal planning, however, is essential to managing a healthy body composition.

Be your best today; be better tomorrow.

Carpe momento!

Start down a road less traveled.

“There are only two mistakes one can make along the road to truth; not going all the way, and not starting.”
–Buddha

I believe we all have a Purpose. Unfortunately, most of us don’t pursue ours. Life, whatever its challenges, is worth the effort. The time to pursue our Purpose is now. Ordinary doesn’t go all the way. (Extra)ordinary is “all in”—whatever our circumstances.

Be your best today; be better tomorrow.

Carpe momento!

Planning v. Tracking.

I have written a bit here and there about dieting (i.e., affecting body composition through proper nutrition). Personally, I think it is a fairly basic concept: prioritize caloric balance, macro balance, nutrient timing, etc. The challenge is in the execution. For most of us, consistency is our problem. I have done it wrong more times than I ever did it right (mostly because I like food and beer, have a difficult schedule, and I have never been wholly committed to getting lean).

I’ve tried keto, but you can’t “kinda do keto”. You have to be all-in. I also found that my exercise performance tanked. I actually got fatter. (Not horribly so, but enough to know I need to change things.) It was less about my diet and more about accountability. I was exercising to “grow into my fat”, and, for the most part, I did; but I wasn’t keeping track. As well, keeping carbs low was impractical for me. For me, it turned into a rather poor effort at carb cycling.

I have used a tracking app, but I was inconsistent, at best. I was focused on caloric balance, but less on macros. (Protein? Yes. Carbs and fats? Not so much.) With the tracking app, I was tending to look back more than forward.

Most successful (fat) cuts include meal preparation—i.e., looking forward. Planning. The thing is, planning is hard—almost impossible, unless one sacrifices.

Trying the Renaissance Periodization Diet App, I am asked to plan meals ahead of time. Meal timing and macro balance is pre-determined based on my goals and daily training. I can’t overdo a macro (e.g., eat too many carbs) without lying to myself. So, I eat only as much as is prescribed—more when I have to. I bought a food scale and am using measuring cups. My whey protein comes with a scoop that measures 24 g of protein. Typically, I have used two scoops (48 g of protein) per shake. The RP Diet App suggest 35 g. So, I am learning to use 1.5 scoops. I am also learning to balance my carbs. When I plan my carbs. I actually find myself feeling like I am eating more. I am also being more judicious with my fats (5-15 g per meal; 70 g per day)—mostly olive oil and almonds for added fat.

I am enjoying the careful timing of my meals (4-5 full meals and 1-2 post-workout meals, depending on my workout schedule). Not only does the app tell me when to eat (an alarm goes off and I have to check in), but, more importantly, it tells me when not to eat. This makes it easier to avoid ill-timed snacking or extra calories. Knowing that I have a specific time until my next meal, it is easier to delay gratification.

It is too early to tell whether the app is going to work for me. In five days, my weight has dropped more than I expected. Rapid initial weight loss is not uncommon on any diet. It is usually water weight—which I am sure most on this weight is, but it is a bit unusual to see a significant water loss after increasing carbohydrates (in my case, doubling carbs). My confidence in the app, however, is high.

Habits don’t form from happenstance. They require consistent effort. The require conscious practice. So, planning and committing to the plan is the best path to success.

Be your best today; be better tomorrow.

Carpe momento!

Divisive Cancer.

“The best way to get your audience larger and more consistent is to be more divisive and more radical and criticize those who cater to or kowtow to other forces.”
–Norman Ornstein

For some reason, the topic of divisiveness came to mind as I sat to write this morning. Perhaps, because I took a quick scan of Facebook? So, I did a search for quotes for inspiration and, as expected, the quotes on divisiveness were themselves divisive.

I am no fan of labels. I find them increasingly divisive—creating a divide between “us” and “them”. I am a researcher, so, of course, I understand the need to group for the purpose of categorizing. Other than for these reasons, labels serve very little purpose than to fracture society. In reality, humanity runs more of a continuum. Each person is more a Venn diagram of traits than a distinct label. The more we think otherwise, the more divided we become.

Religion is one of these divisive labels. Religion calls for people to be more spiritual. Of course, what is “spiritual” depends on your religious label. When I consider this, I always go to Matthew 7:21-23 in the bible:

“Not everyone who says to me, ‘Lord, Lord,’ will enter the kingdom of heaven, but only the one who does the will of my Father who is in heaven. Many will say to me on that day, ‘Lord, Lord, did we not prophesy in your name and in your name drive out demons and in your name perform many miracles?’ Then I will tell them plainly, ‘I never knew you. Away from me, you evildoers!’”

These verses remind me that it matters little whether I call myself a “Christian”. It is my actions who define who and what I am. My actions run a continuum of “Christ-like”. Most days, I feel in danger of being among those to whom the Christ will say, “I never knew you”.

As a physiologist, I am likewise confronted with the impact of labeling. Gender, I believe, is essentially a dichotomous categorization—male and female—however, it impossible to define precisely what is “male” and “female” other than “Boys have a penis, and girls have a vagina” (Kindergarten Cop). There is no more or less male/female. It is more like countless shades of male/female. Race, too, comes in countless shades.

Let’s face the fact that diversity goes beyond labels. Let’s focus on the humanity that we share. Consider what it means that in the Kingdom of Heaven, “there is neither Jew nor Gentile, neither slave nor free, nor is there male and female, for (we) are all one in Christ Jesus” (Galatians 3:26, NIV).

Be your best today; be better tomorrow.

Carpe momento!

Diet app.

Dieting is not a short-term weight loss solution. Diet is a lifestyle. From time to time it might be necessary to adjust the diet (calorically) to lose body or gain muscle. The most important component of diet (for weight management) is caloric balance, followed by macro balance (protein, fat, and carbohydrate composition). For most of us, managing these is challenging, especially without help.

Some might choose to hire a nutrition coach. Others rely on their own tracking.

There are numerous tracking apps available for no or little cost. Some are better than others. The challenge with tracking apps, though, is that they don’t offer guidance—or minimal guidance. They are great for recording, but the user is still required to make decisions—decisions that are hard. Tracking also doesn’t consider the individual’s specific training needs.

Coaching apps are much better—if you can find a good one. I have long been a fan of Renaissance Periodization for nutritional lifestyle information. Recently, they released a mobile diet app developed by a team of nutrition and sport physiology PhDs and Registered1 Dietitians with years of experience coaching and training. Unlike tracking apps, the RP Diet App lets you enter your goals and training habits and determines a plan that is best for you. The app tells you how much (caloric and macro balance) and when to eat (nutrient timing). It reminds you when it is time to eat your meals and when to weigh in to track your progress. It helps you plan meals on a weekly, daily, and by meal basis (there is even a shopping list feature). Most importantly, the app learns your metabolism and makes necessary weekly adjustments to your diet to ensure your success.

I’ve started using the app. (This is not a paid endorsement.) So far, I like it. There are some challenges, but it is a lifestyle change, so this is not unexpected. The biggest challenge for me is that there is no flexibility in macro balance. For example, I can’t transfer carbs or proteins from one meal to another, but this is a key to the template’s success. I am finding that I am quickly learning to adjust my meals accordingly. The app tells me precisely what to eat—a little less protein, a little more fruit or vegetable to complete my carbs. It also tells be I can eat four almonds to balance my fats. Personally, I am finding it much more satisfying (and I expect more effective) than using my tracking app.

Slide1

The app is free for a 2-week trial and less than $15 a month thereafter ($149/year, if you opt not to go month-to-month). You can cancel at any time. It is definitely worth a try.

I have followed RP and have seen real successes. (One thing I appreciate about their transformations is that, on top of getting incredibly lean, their client appear to have added muscle—something I don’t notice with most other “diets”. I will follow-up with my own progress in weeks to come.

Be your best today; be better tomorrow.

Carpe momento!

1 https://renaissanceperiodization.com/rp-diet-app

To the aging exerciser.

A video of 72-year-old woman exercising has gone viral and has been shared by several of my social media friends. In the video, the exerciser is loaded with a weighted vest, is pulling a weighted sled, and carrying weights (“farmer’s carry”). First, let me say, I applaud the woman’s efforts. You will find very few 70-somethings doing what she is doing. (I would, however, take exception to the characterization that what she is doing is anything extraordinary. After all, there are few reasons for people 72 or older to be as fit—if not exceed her fitness.) It is awesome to see her challenging herself. I am, nevertheless, bothered by the nature of the exercise that she is performing.

Exercise should improve performance in everyday activities. It is not a mere show of strength or determination. As such, technique must be emphasized in every action. The tendency, however, is to look at the effort and not the action. (I have the same complaint when I see social media posts celebrating a teenage athlete’s “PR” without noting that the squat didn’t come even close to parallel or that the deadlift took 10 shaking seconds of poor form to perform or the bench press that….) When training athletes—old or young—I want to see proper movement patterns that will translate into a functional benefit for the exerciser/athlete.

In the video, the woman is putting tremendous effort into moving the excessive load (which is impressive on her part). I say “excessive load” because it in no way benefitted the woman’s gait pattern, which looked more like the festinating gait associated with Parkinson’s disease–the load was not posturally balanced and there was no pelvic rotation in the walking mechanics. In my professional opinion, her trainer should have just picked an overload. Of the loads used, the farmer’s carry would be preferable to vest and the sled. The vest is just redundant. The sled appears to cause her to bend at the waist and does little to benefit her hip drive. It also seems to limit her pelvic rotation causing her movement to come from limited hip and knee flexion. Personally, I might add resistance cords attached to the thighs and shanks (lower leg) to better target the gait muscles.

A properly weighted farmer’s carry is great at any age. The exercise uses a tremendous amount of muscle and is great for the core and spinal-pelvic alignment. A better variation (or progression) of this might be a suitcase carry (i.e., one arm is weighted). This can be done with the cords mentioned above, but I still prefer to simplify the exercises and do these separately.

I don’t believe in age-appropriate exercise, per se. More appropriately, I would label exercise as skill-appropriate. It is great to see older exercisers. It is never too late to start and there are rarely reasons to stop exercising. If, however, one is going to exercise, he/she should get the most out of the effort.

Gait declines as we age because we move slower. This may be due to vision loss, but, more specifically, it is the result of inactivity and the loss of muscle mass. Along with strength, we lose power—we lose the hip-drive that propels the leg forward. To preserve this, we have to use the muscles. Strengthening exercises and exercises like the farmer’s carry or the suitcase carry are certainly beneficial. Hip and core strength are essential for keeping active.

I would include multi-directional hip exercise (flexion, extension, abduction and adduction) performed at a fast pace—a faster than normal gait. I am assuming this is not happening in the shared video.

By all means, continue exercising as you get older (or start, if you are not currently exercising). When you exercise, however, emphasize technique over load—or, better, technique and load. No need to impress others. Focus on improving (or, minimally, maintaining) function.

Be your best today; be better tomorrow.

Carpe momento!