What Kind of Exercise?

Believe it or not, we were designed to work hard. We come into the world with the potential to be incredibly strong, fast, agile and adaptable, but with modern civilization have come many influences that prevent us from ever reaching that potential. When humans are allowed to be physically active, to do manual labor, to walk long distances and to lift heavy objects, they are less likely to develop many diseases, and are likely to live longer. We were made to exercise.

Two weeks ago I wrote about getting started with fitness. I suggested that people who are just starting out begin with walking, that they increase the pace and distance walked to the point that walking for a half-hour makes them moderately tired. What's next?

Well, you could keep walking. It has a lot to offer. But at some point, you get used to a certain level of walking, and it becomes hard to get any additional benefit from it. If you enjoy walking, certainly keep doing it, but consider adding something more.

How about running? Well, that's a popular option. It's a lot more strenuous than walking, and can take you to a new level of fitness, especially as you lose weight. Some people come to love running passionately. Running, of course, develops endurance, the ability to continue an activity for a long time. It burns calories, helping with weight loss. Although it develops cardiovascular health, it probably doesn't add too much beyond what walking does.

And it has some disadvantages. It can be hard on joints, especially for the older person, particularly if there is some excess weight on board. It can be very uncomfortable. It doesn't really increase strength much, and it doesn't "increase your metabolism." Unlike resistance exercise, the increase in calorie burning doesn't continue much beyond the exercise time itself.

So what about swimming? Great suggestion for lots of people. It also helps cardiovascular health and endurance. It is a lot easier on the joints, since the buoyant body is supported by the water. The same objections regarding strength and metabolism apply here.

How about aerobics (a.k.a. aerobic dance), spinning, Latin dance, or other forms of "aerobic exercise"? Well, they are all great. If there is one of these things that you enjoy, do it regularly. They will increase your calorie consumption, improve your cardiovascular health and build endurance, but none will add much to your strength or improve your metabolic activity after the exercise is over.

All of which leads us to resistance exercise. This is any activity in which there is "resistance" to movement. This resistance can come from gravity either through moving weights, or moving your own body, allowing it's weight to provide the resistance. It can also be provided by various kinds of springs, elastic bands or even other parts of your body.

I believe that this is the most valuable type of exercise for most people. Next week I'll outline a simple program that uses a minimum of equipment, and helps you get started building strength, "fires up your metabolism" to help burn calories even after the work out is over, helps correct posture problems, can correct painful conditions and cures male-pattern baldness.

No, I lied about the baldness part, but the other stuff is true.

See you on the road!
Doc