Exercise
What is your goal?
I was out for a run with a friend, who was, to put it honestly, not necessarily nicely, sucking wind during the run.
Over the holidays, and through a family health crisis, her weekday runs became run/walks, then walks. One of her weekend runs became run/walks, then walks. Her only run is the one she does with me. As a result, that run is getting harder because, and she admits this, “I am getting de-conditioned”.
Being who I am, I ask “what is your goal?” The answer, “to be fit”.
Playing devil’s advocate, my next question was: “And how is that working for you?” Though exercising four days a week, the intensity has gone down, and the aerobic fitness has gone down. Also she said she could do fewer pushups, so we know the strength has gone down too.
The point of my question is that “being fit” is a vague goal. It helps to have a measurable goal. Being fit can be measured, but you need parameters.
I use the fun runs (and the not so fun ones as well), to measure my fitness. If I do the run under X time I am maintaining my aerobic fitness.
In the meantime my friend does not like to do these organized runs. But we do the same route most every week. So why not use that as a measure? The goal would be to finish this run in less than 35 minutes, for example.
She also expressed the loss of ability to do pushups. Again the number of pushups is a measurable goal.
What’s the point? For many of us, a vague goal is not very motivating. A measurable goal is more motivating.
I just heard a person mention that using a heart rate monitor really helped her continue her exercise, despite the fact she was only able to maintain her weight loss and was not continuing to lose weight. When she sees that her heart rate is slower while she is doing a specific walk is something she finds very motivating. Beats per minute is a measurable goal. She knows she is improving her fitness.
Goals to consider (and there are probably more):
- Distance in a set amount of time (I go further in 30 minutes)
- Time to do a set distance (I am doing 3 miles faster)
- Heart Rate
- Repetitions
- Amount of weight lifted
The number of exercise sessions a week, the intensity, the duration, these are the things that get you to your measurable goal. A more targeted exercise session is likely a more beneficial exercise session. Happy goal setting!
A birthday gift for me
It was my birthday last week and what did I do to celebrate? I did a 5K. I also dragged two of my fellow December babies with me again this year. They don’t get dragged kicking and screaming, but sometimes I sense some doubt in their demeanor when it is a cold, damp December weekend morning, a little “why are we here?” in the body language. Of course they don’t dare say anything because I fix them lunch later (turkey soup and homemade bread this year).
Why do I do a 5K for my birthday? Two reasons really. First having a December birthday means that people are quite busy, it is hard to schedule an event date that fits for folks and occasionally attendance is sparse. Thus my invitation list is two. It also is difficult to organize a party or other gathering without it turning in to a combo holiday birthday event (don’t even get me started on the combo gifts). Second, I choose to celebrate my life and my health by doing something healthy.
There are a myriad of holidays between Thanksgiving and New Year’s. Whether you’re celebrating Christmas, Hanukkah, Kwanzaa or Solstice (or a birthday), there is meanings of hope and renewal tied to these holidays. Why not apply these same meanings to your own health and wellness.
Does that mean I want to see you at Resolution Run this New Year’s Day? Or Jingle Bell, Christmas Rush, Turkey Trot, 12K’s of Christmas next year? No, you need to choose your own goal and method of celebrating your life and health. A 5K is my way, while I don’t purport to know what is right for you, I do know this is right for me. Just in case, here’s the link in case you want to do the Resolution Run: http://www.promotionevents.com/ResoRun/default.htm (by the way, for the real brave out there, there is also a polar bear dive)(if you have to ask, you may not want to participate in that part of the event)(register early, they are capping entries at 2,500).
Instead of choosing overindulgence and overeating, how about celebrating the gift of life by doing something that makes yours a little better and/or a little longer. Show appreciation to your body: give it nutritious foods, plenty of water, adequate rest and the right amount of movement to keep it in top shape.
I used to say to myself, “it doesn’t matter where I park. I am young and fit and can walk the distance, even loaded with groceries”. Well, with this last birthday, I can no longer delude myself with the young part. But I also just did a 5K, so I can still state the fit part with confidence.
Celebrate the season, celebrate life. A Happy Birthday to me and a Happy Hanukkah, Solstice, Christmas, Kwanzaa, New Years to you!
And yet another holiday invitation
The dogs of hell have been unleashed upon me in the form of holiday invitations: Dinner out this Friday, next Wednesday, brunch the following Saturday, then another brunch, then Christmas, then dinner out, then New Year’s. Who knows what I have forgotten.
Overeating opportunities abound. I all ready am up one pound, and it is still early December.
Time to incorporate the frequency versus portion continuum: my theory on managing the edible joys of the season without putting on another pound (like we all have time to exercise more).
It is common to look at each event as an individual stand alone. But the exception you make because this place has marvelous desserts and that place marvelous cocktails and the next place has marvelous entrées adds up to a lot of additional calories.
Saying no all the time is not the best strategy. Deprivation here leads to more overeating there. Thus the continuum: say yes, but take half or a third or a quarter of your usual portion. I still am a stickler for quality so if the food is not 5 star, do say no. But when it is 5 star, bon appétit, but in a smaller portion. Also, be sure to thoroughly enjoy it, now is not the time to be eating mindlessly.
Remember a good defense beats a good offense. Going to event meals starving is a guarantee to over eat. Being in routine during the day with your food and exercise, means you are less likely to be over hungry.
The steps:
- Get your calendar out.
- You need to look long and hard at the number of events where eating is involved.
- You need to judge the quality of food at these events.
- You need to make a decision about where you will say no, where you will say yes but a smaller portion and where you will put the feed bag on.
- When the frequency of event meals goes up, the portion needs to go down.
- This is for all the food
i. Restaurant foods often are more caloric and definitely higher in salt than if you made the equivalent at home.
- Don’t forget the liquid calories add up too.
Also, remember the purpose of these events is to gather with friends and family, not to gain weight, so while you are enjoying the food, enjoy the company.
Why I do what I do
My infamous friend, always good for talking me into something. Sound to Narrows? Sure! Ocean Shores Triathon? Why not! And now…Tacoma Half Marathon…
The Sound to Narrows almost ended our friendship, 12K, no problem, the 1000 feet of elevation gains and losses over that 12K, big problem. Took a full year for her to live that one down.
Now a half marathon, her first, my third. I am not concerned about doing it, after all I have done it before, but it has been 17 years since I did my last half marathon. The question I pose to myself is can I finish this half marathon in about the same time as the last one.
Test case, the 10K of the Triathlon (we did it as a team, infamous friend swam, non-infamous friend biked, I ran). It has been so long since I did a 10K, I don’t even recall what decade of life I was in. But I do recall times of 48 to 52 minutes. So my goal was 56 minutes, and I finished in an hour flat. Disappointed? Yes, but not too, it was so windy (Ocean Shores remember) that the first 5K was done in 23 minutes (um, that is a 46 minute 10K, but with a tail wind) and the last 5K was done in 37 minutes (the head wind was a killer).
What’s the point? I am wired in such a manner, that without a goal, I don’t exercise very hard. I will do enough to manage my weight, but not really affect my health. I will walk instead of run, I will run a minimal distance so as to be able to survive a 5K (versus finishing in a time I can be proud of).
But with a goal, I will work out hard. Why? I am an achiever, I like being challenged. I also have this curiosity about what I can do as I age, where have the years taken their toll and where is it lame excuse not to workout hard. And I get to do this with my friend.
But this is because this is what is important to me. What is important to you? It is helpful when goal setting to have some meaning, whether it is to better walk the steps of the Parthenon (there is a lot of them and they are uneven after a few millennia of use), or hike in the Berkshire’s when the leaves are changing, or live a long and healthy life so you can torture your children by spoiling your grandchildren.
A meaningful goal has more motivation behind it. You are more motivated, you are more willing to do all the things it takes to get there.
Live long and prosper!
Vacations: Treat or Threat
I am recently back from vacation, down about 2#. Why? I know I am more active, not just the routine exercise, but more movement all the waking hours. I also tend to eat more, but the basics of the diet are not too much different than my home life. Probably the extra rest is helpful too.
I also know other people that come back from vacation weighing less than before they left. It is usually due to being more active, but some find they have more time to devote to food and are able to have tasty, healthy meals, more fresh foods than when they are working.
I also know other people that come back from vacation up an extraordinary amount of weight. While they too may be more active than when working, they tend to regard the vacation as a vacation from all healthy behaviors.
So, the vacation is not just from their job but from their diet. Now there are no “NO” foods, everything is a “YES”. Portion size? Pile it on! Dessert? I’ll have my own, no need to share! Prime rib? Lobster with butter? Linguini with Alfredo sauce? YES! YES! YES!
I have even heard of people not taking their medications or blood sugar meters on vacation. I cannot think of a more dangerous behavior.
Now I do not vacation in the monastery or nunnery, and I do have some foods that I do not eat at home. They are exclusive to vacation, I do not eat them at home, never buy them for my home. A few vacation habits I will confess to:
- I love chips and free feed on them on vacation
- I will have the nearly nightly S’more
- I drink a ton more caffeine (coffee, tea, diet soda)
But in light of the fact that I take at least 2 walks a day, take a swim or a row, get wood for the fire, go on a bike ride, or do it all, I am not worried about the chips or S’more calories (the caffeine is a different fight for a different day).
I really enjoy my vacations, but I don’t need to eat the highest fat, calorie foods to have a good vacation. Yes, a few treat foods, but not a threat to my health.