Exercise and the Basic Rule of Biology

How would you define exercise?  If I asked a room of 300 people, I wouldn’t likely hear the same answer twice.  However, exercise has a very simple definition and can be described in one word: stress.  Simply, exercise = stress.

I am going to take you back to your 6^th grade biology class.  You are probably quite familiar with scientist Hans Selye and his discovery of the General Adaptation Syndrome model (huh?).  If not, here is a small refresher.  Selye is often called,  “the father of stress research” and it is important to apply his theory to your exercise regime.  As a health and fitness professional, I’ve spent a considerable amount of time in health clubs and take notice of people’s workout habits.  I observe the same people doing the same workout for years!  They never seem to change physically, the only thing that seems to change is their repetitions get shorter and rest periods get longer.  I bet you have noticed too, just walk in any gym across America and try to get a spot on the bench press on a Monday (aka “National Bench Press Day”).  The reason people reach the infamous “plateau” is because they do not apply the General Adaptation Syndrome model.  Simply put, this model states that the body adapts to whatever stresses that are placed on it.

When starting a new workout program, people generally get some positive results.  They tend to become sore and we attribute this to the Alarm Stage.  The external stressor (exercise) is something that the body is not accustomed to, so the response is soreness.  During this initial period, the body changes to meet the new demands of your exercise program.  This is where your body improves and you get stronger.  This is classified as the Response Stage.  Finally, we have the Exhaustion Stage.  This is where a person continues to do the same workout routine over and over again without getting the results they are looking for.  This is where people fall into a rut.  The body is accustomed to the demands you are placing on it and the exercises do not stress your body enough to continue to improve.  You either stay the same, or gradually get worse.

I get asked all the time if a certain exercise program or equipment works.  “Does P90x work?...What about Insanity?...What do you think of the Shake Weight?”  My answer continues to be the same.  Everything works… for about 2 to 6 weeks.  There is no secret to the P90x program.  Their “Muscle Confusion” is simply a marketing strategy developed from your 6^th grade biology class and the brilliant Hans Selye.  Also, try anything for 90 days and you will get better results, most people do not last 30 days! 

The reason you are not getting the results you are looking for is because you did not change your workouts.  Additionally, people do not stress their bodies enough to achieve a transformation.  Exercise will be uncomfortable.  The last few repetitions or miles are the most difficult because this is the point where the stress begins.  Your results come in the last 15% of your sets (last 3 or 4 repetitions).  I continue to see people who use 5 lb dumbbells for every exercise in their routine.  I simply ask, “How much does a jug of milk weigh?”  The answer is 8 lbs.  It does not make sense to use a weight less than a jug of milk, or, sorry ladies, the average weight of a woman’s purse.  The weights you choose need to be difficult and produce stress!  I also see people who walk faster to their cars after the gym than the pace they use on a treadmill, while catching up on their gossip magazines or TV reruns!  If you aren’t uncomfortable, you aren’t changing.  To truly change and continue to improve you must keep your exercise program fresh!  If you struggle in this area, I would recommend working with a health and fitness professional to assist in your pursuit of health, energy, and vitality!  Humans are creatures of habit.  It is easy to be sucked into routine.  Embrace a change and push yourself for outstanding results!  

Goal Setting: Why you fail before you even begin and what you can do about it!

I stumbled upon a quote a few days ago that inspired me to write this article.  The quote reads “A goal without a date is just a dream.”

Today is December 31^st, the day that I claim is the most optimistic day of the year.  Likely, you’ve enjoyed the festivities of the holidays.  Perhaps you ate too many sweets, had a little too much wine, and skipped a few days at the gym.  The holidays can be very difficult on your health and New Years Eve is the time you swear up and down you will be healthier this year or finally earn that big promotion.  However, most will never achieve the goals they had set out for at the beginning of the year and here is why.

As a health and fitness professional, I hear all about the goals of my clients and fellow gym patrons.  They sound a little bit like this “I would like to lose weight this year and start a healthy diet.”  Sounds reasonable, however it lacks the detail for the person to actually achieve the goal.  What if you only lose a pound?  Would that be considered a success?  Now is the time to be honest with your self, have you achieved every goal that you set for yourself last year at this time?  If you are like most of us (myself included) you may have some unfinished business in the New Year.  Albert Einstein once said “The definition of insanity is doing the same thing over and over again, but expecting different results.”  Incorporate these five elements to your New Year’s resolution and truly achieve the success you desire.

It is time for you to set a SMART goal.  SMART is an acronym for Specific, Measurable, Action-Oriented, Realistic, and Timely.  First, a goal needs to be Specific.  The more detailed and specific your goal is, the better your success will be.  If your goal is to lose weight, how many pounds would you like to lose?  What will your body fat percentage be reduced to?  Perhaps you want to lower your blood pressure?  An example of a specific goal would be to “lower my blood pressure from 140/90 to >120/80.”  This provides you the specifics to measure your progress along the way. 

Having a Measureable goal means that you can gather constant feedback on your path to successfully achieving a goal.  “To be healthier” isn’t a measurable goal by itself.  The definition of “healthy” is highly variable depending on who you are talking to.  Instead, create your goal around measure of health, such as blood pressure, cholesterol levels, circumference measurements, body fat percentage, or BMI. 

Your goal cannot be achieved without Action.  Many of us are excellent at planning, yet we wait for the perfect time to start working towards our goals.  However, the traffic lights to success are not all green at the same time.  To achieve anything, you have to take action! 

Goals also need to be Realistic. This requires you to be honest with yourself.  If you aren’t sure whether your goal is realistic or not, perhaps you can consult an entrusted professional in the area of your goals.  If you are looking to lose weight, perhaps you can speak with your doctor or a certified health and fitness professional.  Setting a goal of “winning the lottery” is not a very realistic goal (no matter how many tickets you buy)! 

Finally, a goal needs to be Timely.  When would you like to achieve your goal?  Having a deadline will give you the “push” to take action.

I conclude this post with a final question: “What could you achieve in 2013 if you stretched your limits?”  Happy New Years and I wish you the best of luck in achieving your SMART goals!