Health News / September 2006
Fall Out Fit
The good news about fall is that cooler weather means escaping from high body visibility of swimsuits and tank tops and embracing the opportunity to wear cover up sweaters and coats.
But, with post-vacation blues, the coming holiday buffets, back-to-school, back to-work stress, fall is really a perfect time to start and stick to fitness goals.
Some experts say all it takes to be healthy and fit for life is the right blend of a little science and a little common sense. Forget fads and trends and concentrate on cardio training, strength training and healthy eating. It seems simple, but there’s no good reason health and fitness has to be complicated.
There’s more good news in debunking some of the myths surrounding fitness. For example, doing sit-ups or crunches won’t reduce stomach size or give six pack abs. Sit-ups or crunches have NO bearing on stomach reduction. They will help to strengthen the muscles underneath the fat to help support the lower back, but the only way to reduce stomach size is through cardio training, strength training and healthy eating.
Another myth that doesn’t hold up is that eating huge amounts of protein will build muscle and help to reduce fat. Eating huge amounts of protein not only won’t build muscle, but will cause major weight gain and can contribute to the development of osteoporosis. When the body takes in more protein than it needs, the extra protein is converted to calories which, without high-aerobic activity, will convert into fat. And, although muscle is composed of protein, the only way to build lean muscle is to lift against progressively heavier resistance.
Some women skip weight lifting because they believe it will turn them into pre-governor Swarzenegger types. However, weight lifting for women won’t produce large, manly muscles and bulk like it does for men because women do not carry or produce the levels of testosterone men do. Only women who produce slightly more testosterone than the average female, like some pro-athletes, have the ability to gain bigger muscles. In fact, weight lifting not only allows women to build lean muscle, it also strengthens bones, joints and tendons, plus reduces the risk for osteoporosis and osteopena.
Many women decide they might as well skip the exercise since they don’t plan on losing weight, but losing body fat, not weight, is the key component of being fit. Living well, longer, is the goal. Looking good is just a bonus!
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