Now that summers on the way and youre heading to Rehoboth for sun-n-fun, youve no doubt thought about what kind of shape youre in. To look good out-and-about is a top priority these days. After all, a shapely body comes with health benefits, as well as a lot of head turning. You dont want to look like that guy in a thong you saw last summer on Poodle Beach!
In my columns this year, Ill be writing about health, fitness, and diet issues that affect all of us. Ill try to give a few pointers and help keep you motivated to take care of your body. You need to look great for all those fashionable engagements youll be attending this season.
And taking care of your body couldnt be more important right now. The Centers for Disease Control and Prevention (CDC) announced this month that 35 percent of American adults weigh dangerously more than they should. That figure is up 6% over the past 14 years. So despite all the hype youve been hearing about exercise, reality doesnt seem to be sinking in for a lot of people Gay, straight, or otherwise.
In my mind, the culprits seem to be heavily advertised fatty foods, sitting in front of the TV and computer too much, and driving everywhere instead of walking or biking. Of course, theres plain-old overindulgence, which seems to be everywhere these days. Vast numbers of Americans 59% of women and 49% of men engage in little or no physical exercise. Do you fall among those groups?
To keep from becoming the next statistic (or just a lump), your long term health depends on some changes in habits, namely exercise and diet. Theres no single "best" plan to follow. What you do, and how soon before you see results, will depend on your personal goals and current condition. Bulging biceps take time!
A word of warning, however: fad diets and exercise programs dont work and can be harmful. If you saw it on an "infomercial," or if theyre hyping it on the daytime talk shows, forget about it and save your money. Heres what works, beach goers: a regular program of aerobic and resistance exercise, coupled with a common-sense approach to cutting-down on fat and eating less in general.
Its not as hard as you think. A few changes here and there will really add up to big improvements for your body. You can easily keep up your new exercise routine during your weekends at the resort. And besides, a new, fit body is a great excuse to head out to the Rehoboth stores for a new wardrobe. Spandex never felt so good.
Heres where to start. Compared to what you are eating now, you should try to eat 30% fewer calories from fats, 45% fewer calories from refined sugars, and 70% more calories from complex carbohydrates. You should reduce cholesterol intake by half, cut salt intake by two-thirds, and drink copious amounts of water. But drink alcohol in moderation, if at all. FYI: it is very high in calories and provides absolutely no nutritional value to your body.
Concentrate on fresh fruits and vegetables (plentiful during Delawares growing season), grains, cereals, beans, pasta, rice, and lean cuts of meat. Avoid deep fried foods, oils, and obvious fats. Also stay away from "hidden fat" foods such as salad dressings, ready-made soups and sauces, and processed foods in cans and boxes. Get into the habit of reading the label on the foods you buy. It lists the fat, carbohydrates, sodium, calories, etc.
Next comes exercise. You should get a check-up and an OK from your doctor before beginning any exercise program.
Aerobic exercises increase cardiovascular fitness by improving the bodys use of oxygen and allowing the heart to work less strenuously. Activities include walking, running, cycling, swimming, stair machines, dancing, etc. Plan about 20 minutes of vigorous, continuous aerobic work, 3 to 5 times per week.
You should also do some resistance training with weights. Lifting weights will not make you muscle-bound, and you wont get big muscles unless thats what you want. It takes a lot of effort, time, and dedication to "get big," but youll quickly get strength and flexibility benefits from less strenuous work, too. Weight training even helps to build stronger bones and prevent osteoporosis for women and yes, men too.
If youre just starting out, get some instruction in how to do the exercises. If you dont know what youre doing, you can hurt yourself, and youll look really funny to the "regulars." Come into the gym 2 to 3 times a week. Remember to increase the weights gradually to keep making progress. After several weeks, you will begin to notice fabulous changes in your body, and youll be looking for that tank top to wear.
Keep a daily record of your exercise and diet programs so you can track what works for you, and what doesnt. Be sure to chart your weight and body measurements so you can monitor the changes. If youre really into it, buy a fat caliper and figure your body fat percentage. There are even some useful computer programs and Internet sites you can use (like mine) for plenty of fitness and weight training advice. Good luck and good training.
Rick Moore is a personal trainer certified by the American Fitness Professionals and Associates organization. He believes in drug-free, common-sense training and a healthy lifestyle. Visit him on the Internet at http://www.enrapt.com/ricksfitness, or call him at Rick's Fitness & Health, (302) 684-3669.
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3/28/97 Issue. Copyright 1997 by CAMP Rehoboth, Inc. All rights reserved.