Fit Rx Linda Stollings

I am a person that likes to cut to the chase, just get to the bottom line. Do not beat around the bush; just tell me what’s on your mind. I have been in some board meetings that have lasted for hours and honestly we did not come to any conclusions or resolve a single issue. There were plenty of opinions floating around the room but a conclusion was never reached. So at times I left the meetings more confused than when I walked in. Granted it does not take a lot to confuse me, but that’s beside the point.

In the world of wellness everyone has an opinion as well, but are there some foundational truths there too? Yes, of course there is. These truths provide a firm foundation to build your wellness plan upon. As with building any type of structure the foundation is the most important part, because if it is not strong then the rest of the structure will not withstand outside forces. Today let’s lay a strong foundation for your wellness. When the outside forces come your way, like life in general, then you will have a strong enough foundation (resolve) to withstand the temptation to quit and give up.

In the United States, lifestyle behaviors represent the single most controllable influence over our health. The daily choices we make with respect to diet, exercise, (activity) tobacco, stress management, alcohol use, and other safety practices are the things that can determine our wellness. Let’s look at some of the foundational truths about wellness.

» Rome was not built in a day. Did I mention Rome was not built in a day? Wellness is a marathon, not a sprint! Don’t expect to be fit and well after one workout session or one healthy meal. It takes repetition, there are no quick fixes.

» Exercise aerobically at least four to five times per week. Preferable for 30-40 minutes depending on your fitness level. This will keep the cardio vascular system in top condition.

» After 4-6 weeks of exercising you should be able to up your intensity if you are training correctly. In other words “Progression” after the body gets accustomed to the same thing every day, changes it up to get the most benefit from the time you are working out. Increase your intensity, or increase your time, or cross train with a different activity.

» Eating is like putting money in the bank. If you put more money in the bank than you take out then you end up with a big fat bank account or if you withdraw more than you deposit, your bank account shrinks. The same is true with eating, if you eat more calories than you burn you will gain excess body fat. If you burn more than you take in you will lose weight. It is a simple equation but complicated to put into practice. It may take you a while to figure out what works for you.

» Men have more muscle mass due to hormonal differences then do women so therefore they can lose weight quickly and increase muscle size and shape much more than women. Women do not let that discourage you. It is just a fact of life, but we certainly can shape our bodies with resistance training and still remain feminine (that’s a plus).

» Resistance train: If you are concerned about preventing weight gains then strength trains. On average, adults who do not engage in any strength training exercise lose about 4-6 lbs. of muscle tissue per decade, chipping away at their resting metabolic rates. Regular strength training on the major muscle groups at least twice a week (preferable 3 days per week) helps prevent loss of muscle tissue, shapes the body, can help prevent osteoporosis, stabilizes the joints, enhances balance, increases our capacity for functional activities of everyday life. You can also incorporate some aerobic training in your resistance program by using a circuit format.

As always consult your physician before beginning an exercise program.

See you in the gym.

Linda Stollings is a personal fitness trainer in Bristol, Tenn. Email her at lstollings@fitprescriptions.com.