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The Fitness and Health Report
Information for a Healthy Life
February 8, Issue 7
IN THIS ISSUE:
- Walk Yourself Thin!
- Purchasing a Treadmill
WALKING VS. DIETING
By David Rives
So, you've finally decided to "blow off" those 20, 30, 50 extra
pounds you've spent the last millennium "cultivating." Now the
only question is:
How?
Well, obviously, in one of two ways: "Dieting" or "Exercise."
Which one?
Well, why don't we see where each one leads to and THEN make our choice:
DIETER'S LOG/DAY ONE
Well, decided to go one one of THESE again. Not sure why, since all they
ever seem to do is leave me fatter, but don't see that I have any choice.
Besides, I think this one will be different: looks like it combines the
very best from the Atkins Diet and the Stillman Diet and the Cambridge
Diet and the Scarsdale Diet and the Pritikin Diet and the Mayo Clinic
Diet and at least 42 other diets from the last 30 years, so this might
be just the one I've been looking for!
I'll let you know.
DIETER'S LOG/DAY TWO
Well, got through the first day O. K.
Not sure how long I can hold out on steamed artichoke stems and black
coffee five times a day, but I'm absolutely committed to making this one
work, so please don't confuse me with all that mumbo-jumbo about "nutrition"
and "vitamins" and "protein" and "scurvy"
and stuff like that, because I don't want to hear it.
Besides, the guy who came up with this diet is obviously a lot smarter
than I am, so who the heck am I to be questioning him?!
Anyway, gotta run: tomorrow starts the ground-peanut-shell phase of the
program and I've gotta hit the feed store before they close.
Oh, almost forgot: lost 15 pounds yesterday, so my original analysis
was right: this IS the Diet from Heaven, thank you very much messrs. Atkins,
Stillman, Pritikin, Mayo and company!
DIETER'S LOG/DAY TWENTY-ONE
Not sure how much more of this I can take! Started the Atkins/Stillman
phase of this thing a few days ago, and if I have to force one more 6-egg,
bacon-and-cheese omelet down my throat, well...I wouldn't want to be "downwind"
of me at that particular moment in time!
Also, had a terrible time of it with my shopping cart yesterday: damn
thing kept wanting to stop in front of all the bad stuff -- apples and
oranges and cherries and tomatoes and plums and peaches and the like --
when all I wanted it to do was fill itself up with good stuff: bacon and
sausage and tri-tips and pork and...well, you know: DIET foods.
Remind me to give that cart the old what's-what tomorrow.
Oh: haven't lost a single pound since those first 15 "big ones."
Not sure what I'm doing wrong here -- maybe not within the exact right
bacon-and-sausage Zone. Probably just have to double up on each of them;
should do the trick!
DIETER'S LOG/DAY 101
Well, as you know by now, Mr. Log, have thrown my latest Miracle Diet
out with the bathwater.
Am truly sorry -- know it shows incredible weakness on my part -- but
I just couldn't take it any more, especially the part about weighing every
drop of food before I ate it (funny: now that I think of it, can't ever
remember a SKINNY person weighing out all his food. And yet, he stays
skinny, while all the food-weighers keep getting fatter and fatter. Wonder
if someone's trying to tell me something there!)
Anyway, not sure where I'll be going from here, diet-wise, but do know
one thing: that's the last "lunatic" diet I'll ever go on, believe
you me!
Except:
There was this one I was reading about in the checkout line last night
-- promised you could lose about 20 pounds a day on it and still be able
to lift most of your smaller automobiles right over your head. Might just
want to give that one a REAL good look. Had something to do with "sawdust
souffles," if memory serves........
Mm-hm.
And now, from where the "other half" lives:
WALKER'S LOG/DAY ONE
Well, think I'll be giving this "walking thing" a try (Judy
bought me this book....)
Not sure what good it'll do me, but nothing else has ever worked, long-haul,
so what the heck...
WALKER'S LOG/DAY TWO
Walked to the mailbox and back yesterday; had to be a good 20 yards,
there and back.
Talk about "sore!" Didn't realize how far "south"
the old leg muscles had gone till I tried to use them!
Well, no matter: book says to at least give it a shot every day, so,
soreness or no, out I go again.
Wish me luck with this stupid thing.
WALKER'S LOG/DAY TWENTY-ONE
Not sure what's going on here, but today I did THREE MILES! Kind of hard
to believe, when I couldn't go "three feet" the first day, but
there it is!
Haven't actually lost any WEIGHT yet, but, for some reason, my clothes
all seem to fit a lot better, so that's something at least.
WALKER'S LOG/DAY 101
Couldn't wait to tell you, Mr. Log:
Finished my first 10-miler today!!
Didn't think I had it in me, but went out with Judy and, before you could
say "Jack Robinson," there it was: 10 miles!
Hard to describe the feeling of accomplishment here, but, suffice it
to say: I can't wait for tomorrow! (Funny: can't remember ever saying
that on any DIET I ever went on!)
Still haven't lost all that much weight, of course, but who cares: am
slipping into pants and shirts I thought I'd NEVER get into again, so
who cares what I WEIGH: it's what I can WEAR that's important!
Oh, and one other thing: the more I walk -- the farther and the faster
-- the less important FOOD becomes to me. Don't know why that is, but
I'm sure happy it's happened.
So, adios calories and adios bodysize!
Wow, what a great feeling! And what a great LIFE!
And there you have it, good friends: "Dieting" versus "Exercise."
As they say: "Ball's in your court!"
David Rives is the author of the popular walking book, "Walk
Yourself Thin."
PURCHASING A TREADMILL
by Vicki Pierson, Personal Trainer
Regardless of the new gadgets and gizmos hitting the home exercise equipment
market these days, the treadmill continues to hold onto its popularity.
Why? Simply put, the treadmill is one of the most superior pieces of equipment
for a cardiovascular workout.
The treadmill ranked number one in burning calories at a perceived exertion
intensity level of somewhat hard and hard in a study at the Medical College
of Wisconsin and the Zablocki VA Medical Center in Milwaukee. Calories
burned on the treadmill for 60 minutes, on average, was 865-705. What
other machines did it compete against and how did they rank? The stair
machine (746-637), rowing machine (739-606), stationary cycle with levers
(709-509), cross-country ski machine (678-595) and the stationary cycle
(604-498). This is only one of many studies that puts the treadmill at
the head of the pack in the race for superiority.
For the average consumer and fitness enthusiast, the treadmill scores
high from a common sense viewpoint as well. Here are just a few reasons
why the treadmill is a good investment.
The treadmill can be used by people of any age. Depending on your requirements,
you can have a low or high impact workout. For those who don't have good
balance, hand rails provide you with support while walking.
The treadmill spans the spectrum of speed for versatility. It'll take
you on a leisurely walk, get your heart going with a power walk and turn
up the heat with a heart pumping jog or run.
Most treadmills adjust for incline. Increasing the incline allows you
to add intensity to your workout without increasing speed.
The treadmill doesn't require you to be too terribly coordinated. You've
already mastered the required movement, nothing fancy, just one foot in
front of the other.
The treadmill works the large muscles in your body for an excellent cardiovascular
workout. Done for 30+ minutes, 4-5 times per week, at a moderate intensity
and you're on your way to a healthier lifestyle.
Once you've decided to purchase a treadmill, now what? First and foremost,
get educated about treadmills! Then shop around, test them out, and compare
various models. Here are some things to look at:
Frame: High alloy steel is usually more durable than aluminum, however
they are heavier and must be coated to protect the treadmill from rust.
Get on the treadmill, if it feels wobbly and flimsy, then it is. Selected
a welded frame over a bolted one and avoid all plastic frames.
Hand Rails: The location of the hand rails is a matter of preference.
Whether you desire a handlebar in front or two side rails, be sure they
are sturdy and don't get in the way of your arm swings.
AC or DC Motor: Most home units are DC, but commercial treadmills may
have either AC or DC. AC motors tend to be noisier and generally require
a dedicated power line.
Horsepower: Check for the continuous-duty rating for the motor's true
horsepower. Anything less than 1.5 continuous-duty horsepower can quickly
be worn out.
Speed: Most treadmills run from 0 to 10 mph. A good treadmill will match
the pace you feel comfortable walking or running. A safe starting speed
of 0.5 mph or less is also very important for safety reasons.
Belt: Be sure the length of the walking/running surface is long enough
for your longest stride. The width of the belt should be no less than
16" from a wear and tear standpoint as well as comfortable striding.
Be sure you can comfortably reach the treadmill controls without stepping
on the motor housing as well.
Deck: This is one of the critical quality elements of the treadmill.
Quality decks shouldn't need much maintenance and they operate at a low
temperature.
Impact Resilience: This is the treadmill's ability to absorb the force
from the impact of your feet. The lower the impact on your body, the better.
Incline Adjustment: There's a variety of ways to adjust the incline of
a treadmill, from the automatic incline which changes depending upon your
heart rate, to pushing a bottom on the console, to the less sophisticated
methods of a manual hand crank or manually setting pins. Quality electronic
incline adjustment shouldn't be noisy or cause the treadmill to shake
at any grade.
Control Panel: Generally computerized panels are standard on most treadmills.
They range from basic and simple to the complex and fully programmable.
It all depends on what bell and whistles you want. Price is influenced
by the control panel options, so purchase only what you will regularly
use.
Heart Rate Monitors: This is generally an optional feature. Accuracy
varies widely with the ear and finger clips being less accurate than the
chest strap monitors.
Warranty: A good treadmill will have a lifetime warranty on the frame
and get a guarantee of 2 or more years on moving parts. Don't pay extra
for manufacturer "extended warranty plans."
Price: Keep in mind, you get what you pay for. You're going to invest
$1,000 and up in a good quality motorized treadmill. Spending this kind
of money ought to motivate you to do your homework and purchase wisely.
If you're in the market to seriously educate yourself about treadmills,
visit the web sites listed in my references, they'll provide you with
more detailed information. Take your time shopping around, know what you're
looking for and remember, prices on these higher ticket items are usually
negotiable!
By Vicki R. Pierson, ACE Certified Personal Trainer The Fitness Jumpsite http://www.primusweb.com/fitnesspartner
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