Stumbling Towards a Sensible Middle
Today I am going to attempt to play the role of "pendulum stopper" or the "baby in the bathwater". In other words, I am going to take a look at a few aspects of the exercise and nutrition world that have taken some heat for being any combination of useless, counter-productive or unhealthy. I am here to offer up some context and perhaps make the argument that there is some use for said "evils".
1. Steady state cardio: This one has taken a beating - from fat loss and performance specialists, to pop diet book authors and journalists. Is all the criticism justified?
The other side: Steady state or otherwise longer slower distance cardio is vastly inferior to both higher intensity training and resistance training (from a fat loss and health perspective). That said, this kind of training can be useful in addition to the aforementioned for the purpose of burning additional calories, as well as a recovery medium from the tougher workouts.
2. Carbs: Right out of the shoot, lower carb diets can be very useful tools in shedding pounds and improving health markers. But does that mean we should keep them as low as possible?
The other side: Strict carb-controlled diets needn't be the default way of eating for all people all of the time. Lower carb diets can help people keep caloric intake in check, but activity levels, insulin sensitivity and dieting history need to be taken into consideration. Keeping protein intake adequate renders the carbohydrate intake almost irrelevant in most cases, and not everyone can stick to a strictly carb-controlled diet either.
3. Static Stretching: Literature has shown that static stretching does nothing to reduce injuries and can even impede performance. Should we avoid it altogether?
The other side: Like steady state cardio, static stretching has its place. For example it can be beneficial for someone who has noticeable tightness (mild shortening of the tissues surrounding the joint). Such a program should be targeted and complemented by mobility exercises and perhaps some soft tissue work with a foam roll, lacrosse or tennis ball. Don't bother static stretching before exercise.
4. Balance Implements (Stability ball, BOSU, etc): As someone who is outspoken on the limitations of such devices, I have noticed a trend in hard-lined trainers and coaches to "avoid them like the plague". Is there ever a benefit of using balance training devices?
The other side: While balance training certainly does not make an exercise "functional", nor does it help improve performance per se, there are some uses for balance implements such as the BOSU. Ankle rehabilitation is one example of a good, evidence-based use of the BOSU.
The take-home message here is that everything must be viewed within its proper context. I feel that by categorically endorsing or dismissing an exercise or nutritional entity, we close ourselves off to other possibilities.
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I have always taken issue with people who bash the steady state cardio. I am a fat guy with a reconstucted knee and it is all I can really do. That, and bicycling.
Sure, walking 2 hours with a litre of water in your hand sucks. I means it really sucks and it is painfully boring day after day, week after week, month after month. It is terribly time consuming. But being unhealthy sucks more.
Lots of people have lost weight just walking.
ReplyI do both steady state cardio & HIIT & often in the same workout or not.. change it up. I do feel both have their place too.
Carbs, I am not a low card person but I do keep in check the types of carbs I eat & I always get adequate protein.. probably more than post women due to my weight lifting.
Stretching... when warmed up & not before exercise... I think important. Especially as I get older & things tighten more. AND, I am one that was great at the splits & all else when younger. Still can do them, just takes me longer to get there! BUT, I so feel the tightness in my hams, glutes, legs going into the knee and/or back if I don't do my flexibility routine I, personally think this is important & more so as we age.
I really like the BOSU for a variety of plank, ab, core, push-ups & even some leg work. I do think it has something to offer & helps mix things up.
ReplyThat's a very important perspective to have, Mike - especially within the diet and fitness industry. There is value in everything, just with different applications for different people and situations.
ReplyAs someone who lost a lot of weight without joining a gym, but rather just walking and then jogging, it's important that the information people get includes a variety of options based on their level of health, age, etc.
For me, speed walking my way to a 150 pound weight loss and then maintaining the loss for twelve years works. For someone else, balance balls, nutrient specific diets and steady state cardio might work.
The main thing to avoid is any diet or fitness program that is unhealthy and temporary. Achieving victory of weight problems takes a long term approach.
ReplyWow congrats on that weight loss! What an accomplishment! You're right, different strokes for different folks, everyone needs to find what works for them because at the end of the day it's all about consistency and sticking with it!
ReplyI find that low-carb keeps my cravings under control. It also provides the world's cheapest high when you do eat carbohydrates again.
ReplyI don't get the whole steady-state cardio bashing, either. I used to run exclusively, but then I got sidelined by some major tendonitis that stopped me from running as much as I used to be able to. Now, I just do a little longer session on the elliptical machine, which seems to be a lot easier on my body than running. I still incorporate HIIT of course, but sometimes slower steady-state cardio is good too.
As far as carbs go, I've never been able to give them up completely, but I do get most of my carbs from fruits, veggies, dairy, and whole grains. I don't eat many refined carbs, but I do enjoy some candy every now and then. You have to live a little. I have lost 90 lbs and kept it off for 7 years now, so I must be doing something right in the diet/exercise department, even if the so-called experts claim that some of the stuff I do is useless.
ReplyI have done both steady state cardio and HIIT over the last 6 months. If i am honest i would say i saw equal gains, or should that be losses, from both. The thing that swings me to interval training full time over steady state is the removal of boredom. I used to dread slogging along for an hour or so when running. Now, while not jumping for joy at the thought of it, i enjoy running HIIT as it is essential a series of mini challenges trying to get to the end of the workout. A workout which also can be done in less time as well.
As for the whole carbs debate, i eat a lot and have never even considered going low-carb. But then i also exercise loads so i need them otherwise i end up hitting the wall towards the end of the week! If i was just dieting i guess it would be an option.
ReplyAs a clinical psychologist working with the general public on weight, food and eating issues, I find that it's best to focus on what the person will do rather than what is the best form of exercise or equipment. Once they are engaged in something consistent and are getting the benefits of it, they can progress and explore other avenues. For someone who doesn't move at all any kind of movement is progress and a good start.
On a personal note, I have had fibromyalgia for many years. Stretching is extremely helpful to me overall and definitely before exercising. I, too, find that stretching becomes more important the older we get.
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