A new study from the European Society of Cardiology bursts the bubble that you can be overweight and still healthy–what some refer to as “fat but fit.” [For the record, I find this language offensive, but it is the wording used in the report].
The report says that even if one is physically active, the risks from being overweight are not greatly diminished. Over a half-million people participated in the study; they were classified by BMI into three categories: normal weight, overweight, and obese. They were additionally classified as either active, insufficiently active, and inactive.
Perhaps the most significant finding was that irrespective of activity level, higher BMIs were associated with higher levels of disease. Overweight and obese participants were at greater cardiovascular risk no matter their level of activity. In particular, obese people (compared to those at normal weight) are still twice as likely to have high cholesterol, four times as likely to have diabetes, and five times as likely to have high blood pressure.
All that being said, there is also such a thing as being thin and unfit. Obviously, this is not a good thing either; however, the extra weight carries risks independent of physical activity. This does not negate the fact that the more activity the better. Controlling one’s weight and being physically active go hand-in-hand to achieve better health outcomes.
It’s science. The way that we lose weight is by burning more calories through activity than we consume through eating.
A pound of fat is 3500 calories. In order to lose that pound, a person would have to either eat that many fewer calories or increase activity by that many calories or a combination of both. It seems fairly straightforward but many people still struggle with losing those pounds.
In many cases the problem has to do with misperceptions about how much exercise we are doing and how much we are eating. There are many apps that help with this. These fitness apps will calculate how many calories are burned in a 20-minute moderate stationary bicycle ride or 10 laps in the pool; they will also know how many calories are in a peanut butter and jelly sandwich (adjustable for the kind of bread, the type of jelly, and the amount of peanut butter) or a stalk of celery. This takes the guesswork out of it all…but it is time-consuming and tedious.
Those who are serious about getting to a healthier weight would be wise to put in that extra effort. Many times we think a snack is just a few calories when it could be well over 200. Other times we think a walk must burn 300 calories when maybe it only burned 100. The more committed a person is to tracking the meals and logging them, the greater the chances of successes. A number of factors impact this. 1. The figures are more accurate using this method; the guesswork is taken out if an app is used. 2. We become more educated about what we are eating and just how healthy or indulgent it might be. 3. We become more educated about how effective our workout/activities are in burning calories. 4. The idea of having to log every meal and snack can also serve as a kind of regulator; in other words, we might think to ourselves: “I could eat that cookie, but then I’d have to log it on the app. Too much trouble. I’ll just wait for dinner….”
Not everyone has this experience, but I have found that the most effective way for me to regulate my weight is to log every meal, every snack, and every workout. Of course, from the beginning one has to know the right number of calories allotted each day or logging makes little sense. Talk to a health or diet professional to know those numbers and plan accordingly.
One of the worries that people have when going to work out at the gym is that they may do an exercise “wrong;” in other words, the form may be off. To the casual exerciser, this may not seem like such a big deal…”so what if my foot is in the wrong place or my back isn’t straight?” Not having the correct form is not only a problem in terms of possibly not getting the full benefit of an exercise, but also it can lead to injury.
This is one of the reasons why people like to work out with a personal trainer–especially if they have injuries or are older. A trainer will ensure that exercises are done properly and help prevent injury. Of course, there are dozens of other reasons to hire a personal trainer, but this is really at the heart of it for many; no one wants to end up worse off than when they started.
It is hard enough to figure out the way to do an exercise correctly at the gym (where you might be able to ask a fitness staff member for assistance, or watch someone else’s form, or even have someone “nicely” correct you). With so many of us avoiding gyms and working out at home, the risk of performing a move incorrectly and possibly injuring ourselves increases. Here is a recent article at http://www.cnn.com that addresses this very issue: https://www.cnn.com/2021/01/22/health/proper-form-common-mistakes-online-workouts-wellness/index.html.
When we are at home, we are often less motivated to work out in the first place. Add to this that we may be watching a video or tuned into a fitness class with a bunch of other people, and it may not be the best recipe for success. The instructor–whether the workout is live or recorded–will often give instructions to help keep form the way it should be, but it is not the same as one-on-one on-line or in-person. S/he cannot see everyone all the time. Unless you are an experienced exerciser, it is important to be cautious.
I teach group fitness on-line. It is a challenge to instruct and keep an eye on participants in a gym setting–how much more so on a small screen. How to address this?
–Meet with the instructor one-on-one outside of class time. Many will do this for a fee, or if you are a regular participant in the class perhaps for free. Use that opportunity to ask questions and have your form checked.
–If you are unsure about an exercise, there are many videos available on-line by certified fitness professionals; if they are done well, they will show the move from different angles and give detailed explanations that may not be possible in a group setting.
–Watch your own screen or have a mirror nearby to check yourself. As you do an exercise, does your form match that of the instructor? I am a personal trainer and even I look at the screen to make sure my form is correct so that I am modeling properly for my participants.
–Engage the services of a personal trainer to help master the correct way to do exercises. This can be done in-person or virtually. I can do a much better job of ensuring proper form working with a client one-on-one than in the group setting. Do not think that working with a trainer in this way means that you have to be a client forever; it is not uncommon (and it is OK) to work with a trainer for a limited time.
Despite these warnings, virtual training can be an excellent option–especially for those who are more concerned about the spread of infection, as well as for older adults for whom getting in the car and going to a class might be more challenging. It is important, however, not to be lulled into thinking that form does not matter because “no one can really see me.” No one wants to be involved in an exercise regimen that will ultimately do more harm than good.
A couple of week’s ago at a local supermarket, Heinen’s, I was on my way to look for Beyond burgers (a meatless alternative) that I have had several times in burger form. When I went over to the “Plant-based” section of the meat department, I was pleased and excited to see that they carried Impossible products, which in my humble opinion, are better than beyond burgers when it comes to taste. Not only did they have the pre-made burger patties, there was also burger in a package that could be used in the same way as ground beef in any recipe. I bought one package and used it in a spaghetti sauce recipe and it was good…but kind of hard to tell how close it was to “real meat,” which I haven’t eaten in about 15 years.
This last trip to the supermarket I bought another couple of packages for a meatloaf recipe that called for one pound of ground beef. (Impossible sells in 12 oz packages, so I had to buy 2 and have a 1/2 pound left over). I followed a recipe that I found on-line: https://www.thewholesomedish.com/the-best-classic-meatloaf/. Friday afternoon, the house smelled amazing as I was making this for Shabbat dinner; in large part, I suppose, due to the sweet sauce on top. Even so, the proof is in the taste, and it was AMAZING! The texture and taste closely reseble that of real ground meatloaf (at least from what I remember). Today I had leftovers on a challah roll with some Sweet Baby Ray’s BBQ sauce. Sublime.
I am already thinking of other ways to use the Impossible burgers: tacos, stuffed cabbage, sloppy joe’s, etc. A whole new world has opened up since the product doesn’t require any modifications in recipes. It can be used exactly as ground beef.
As for the nutrition, here is a good article from Harvard Health Publishing: https://www.health.harvard.edu/blog/impossible-and-beyond-how-healthy-are-these-meatless-burgers-2019081517448. The article compares Impossible, Beyond, turkey, ground beef, and black bean burgers. There are trade-offs with each product–although ground turkey followed by black bean burgers seem to be the healthiest choices. Strictly comparing Impossible with ground beef, Impossible has less cholesterol but more sodium, more carbs but also more fiber. The calorie and fat counts are similar, but Impossible has higher saturated fats.
While Impossible may not be a healthier alternative, it is a meatless alternative. For those of us who do not eat meat, Impossible is an excellent substitute. I cannot wait to try some more recipes!
Hardly seems possible, but with the snow falling outside I realized that tomorrow marks 6 months since my bicep tenodesis surgery. Here is a short update on where I am.
I had the surgery after more than a year of physical therapy that provided little relief to the pain and limited mobility I was experiencing in my right arm. I am not sure how I injured it in the first place but I am willing to guess that there was a dumbbell bench press somewhere along the way that did not go right. I reached the point early last summer where I knew it was not going to get better and, in fact, I was finding it harder to use my right arm and having difficulty sleeping from the pain at night.
The surgery was done by Dr. James Rosneck of the sports medicine department at the Cleveland Clinic; it was done outpatient at the sports medicine facility. Previous posts talk about my progress during the first week, two weeks, month, etc. My main complaint after the surgery was the continuing discomfort. It was not until about a month ago that I really began to sense that the surgery was worth it. I am almost pain-free; every once in a while, I get a twinge when turning my arm a certain way. I have returned to lifting heavier weights. I am no longer feeling like the injury and subsequent repair are in any way impairing my ability to do my work–especially teaching my fitness classes. I am still careful, and in the coming months I expect the improvements to continue.
My words of advice to those considering this bicep repair surgery: recovery will take longer than you think. The timeline given to me before surgery was not so accurate (is it ever?); I was able to get back to work in a week (although limited) and was back in the gym a week later. In terms of feeling “back to normal,” however, it was more like 5 months. Consider the risks and the benefits and make the decision that fits for you and your doctor.
Most of us know that eating fried foods is not the healthiest choice. A study published in the journal, Heart, on 1/18/2021, looked at existing research and concluded that even small amounts of fried foods can have a negative effect on our health.
According to an article on http://www.cnn.com: “Compared to those who ate the least, people who ate the most fried food per week had a 28% higher risk of major cardiovascular events, a 22% greater risk of coronary heart disease and a 37% heightened risk of heart failure….” Additionally, the article explained that: “Each additional weekly serving of 114 grams or 4 ounces (½ cup) of fried foods increased the risk for heart attack and stroke by 3%, heart disease by 2% and heart failure by 12%, the study found. A medium McDonald’s french fry serving, for example, is 117 grams.”
The risk is further increased because many fried foods contain trans fats–fats that have been hydrogenated in order to improve taste and increase shelf life–which is bad for cholesterol. The FDA has banned trans fats, but the ban is not fully in place and there are loopholes. Frying allows the food to absorb the fats thereby adding calories and increasing health risks.
Every once in a while, a little fried food would not be the end of the world. A plate of fries will not kill a person, but the research does indicate that over time there is a marked difference between the health outcomes of those who eat fried foods on a regular basis and in higher quantities than those who do not.
As we make our way into 2021 and many of us work on New Year’s Resolutions to be healthier, this research helps us to understand just how important our choices can be.
What this study adds to what we already know is that there is no such thing as “too much of a good thing” when it comes to exercise and cardiovascular health. The more we exercise the more health benefit there is. Of course, this is not to say that too much exercise or doing it incorrectly will not adversely affect other systems in the body. The research was conducted with over 90,000 participants and showed that the more exercise a person did, the less likely they were to be diagnosed with cardiovascular disease; the less they exercised, the more likely disease would present itself.
This information is particular important since we know that many of us are not exercising as much since the pandemic arrived. Gyms are closed or operating with limitations. Many of us don’t feel comfortable going to the gym even if it is open. Since many of us are working from home, we don’t have as much walking around the office. As a rabbi, I used to do regular hospital visits to sick congregants; depending on the hospital, it was possible to walk a mile from my car to the hospital to the patient’s room and back. That does not happen any more. There are many examples of the ways in which our staying at home has lessened our physical activity.
This is an important message. We need to find ways to make up for that lost activity. There are many good options: going for a brisk walk or bike ride (if the weather permits), getting on a treadmill or other piece of equipment at home, joining an on-line exercise class, etc. The more we do this, the more benefit we receive.
And now for a shameless plug: I teach an on-line class 3 times each week at 1-2 pm EST on Mondays, Tuesdays, and Thursdays. It is fun, easy to join, accessible to nearly all levels of fitness, and affordable. For more info, go to: http://www.athomeseniorfitness.net. Not only will you thank me, your heart will too!
Late last week, I got on-line with one of my virtual clients. It was a couple of days after the riot in Washington and she told me that she was so distraught that she did not think she could work out. We spent a few minutes talking through things and then went on to have a productive (although shortened) workout.
For many people, this is a natural reaction to stress or trauma. They hunker down on the couch or under the covers and stress-eat. The stress saps their energy and they feel like they cannot even think about exercise. While this is understandable, we have to find strategies to overcome these obstacles. For some, it is contacting someone else who will workout with them (even remotely); for others, it is some kind of reward like “if get on the elliptical for 30 minutes I will treat myself to the next episode of whatever it is I’m binging on Netflix right now.” This is another reason why many folks use the services of a Personal Trainer; they know that s/he will hold them accountable and get them motivated. Whatever the strategy, have it in the toolbox so that when the time comes it is readily available.
One of the best ways to combat stress is to exercise. Physical activity–aside from the benefits to heart health, calories burned, etc.–can release endorphins in our bodies. These hormones are produced in the pituitary gland and create a natural “high.” At the very least, they can help lift our mood.
There will always be stress in our lives. God-willing, it will not be as traumatic as the events of this past week. There are many ways to manage stress, but often the stress itself talks us out of them. Plan ahead. Know what triggers stress behaviors. Understand what can get you through it. Follow that strategy.
Wishing everyone a better week ahead. Stay healthy. Stay fit. Plan for ways to manage that stress.
There is more research out that overturns the idea that exercise for older adults needs to be gentle and not very challenging (kind of like the picture above?).
The most recent issue of IDEA Fitness Journal discusses two recent studies.
One, conducted by the Norwegian University of Science and Technology, was a longitudinal study that compared the effects of 5 years of supervised exercise training among those over 70 years of age (men and women). The results showed that all types of physical activity were beneficial, but that those who participated in HIIT (High Intensity Interval Training) had a slightly lower risk of dying during those 5 years. In other words, there is a likelihood that HIIT exercises can increase longevity. The study was published in the The BMJ of the British Medical Association, and recommended that HIIT exercise be incorporated in the physical activity that seniors do.
For those unfamiliar, HIIT means that there are intervals (timed periods) of more intense exercise interspersed in more moderate exercises. For instance, someone going on walk for five minutes could walk for one minute at a regular pace followed by 20 seconds of more intense effort (faster or on an incline) then go back to regular pace, etc., until the 5 minutes are up. This elevates the heart rate and keeps it elevated throughout the workout; it is less intense that 5 minutes of straight running or speed-walking (which many people cannot sustain) but more challenging than simply walking for that time (which may provided more limited benefits).
The second study by University of Colorado researchers, published in Physical Therapy, showed that HIIT exercises can be applied to resistance (weight) training in a PT setting. It is safe and effective and can even double physical function in older adults in rehab after hospitalization; this can result in increased care and reduced costs.
All in all, this is nothing new. It only adds to the research out there that shows that there are many different approaches to training older adults. Of course, each individual is different; some older adults are frail while others are active. A good personal trainer will understand the complexities and create an appropriate plan for his/her client. This research, however, is important for the client and the trainer to take into account; going harder can have verifiable positive results.
Kosher Fitness 