After
watching “The Truth About Exercise” I wanted to find out more about Michael
Mosley. He is a writer, doctor, and
producer and presenter of TV programs and he has been interested in getting
into better shape for several years.
About five years ago, after turning fifty and assessing his situation,
he tried a restricted calorie diet and human growth hormone shots. Neither
approach was a success. “The Truth About
Exercise” chronicled more recent efforts and this year there is a book, The
Fast Diet, that recommends eating your typical diet five days per week and
one-quarter that number of calories (about 500 or 600) two days per week. Apparently this worked for Mosley, as we will
be able to see on an upcoming three part series on PBS.
In “The
Truth About Exercise” Mosley applied new ideas about exercise to his own
situation. While watching the show, I mentally compared his experience with what has happened to me as I have tried
to lose weight and improve my fitness over the years. Michael Mosley and I have some things in
common: we both like wine, chocolate, and good food. Neither of us is especially fond of
exercise. In other ways, though, we are opposites. Mosley is a toffee. He looks lean but he has visceral fat around
his internal organs. I have never looked
lean (and probably never will because I’m so muscular) but my visceral fat is
not high, 9 or 10 on the Tanita Ironman’s scale of 1-60.
When Mosley
visits Dr. Emma Ross he learns that his brain is actually keeping him from
exercising as much as he is physically capable of doing. Something like this happened to me about four
years ago. I had been doing interval
training and working up to faster speeds on the cross trainer but I was
starting to feel that it was too much, getting a little tired and light-headed,
especially on hot days during the summer.
What got me past this obstacle was the metabolic training program I did
with Greg and Susan Simmons.
I exercised
with a mask over my face that allowed Greg and Susan to monitor how my body was
burning carbs and fat. Based on my (very
slow) metabolism, they designed an exercise program that would increase my
aerobic base so that my body would become better at burning fat. After that, we worked to increase my anaerobic
threshold so that I could exercise at a higher intensity. The workouts for this program were long and
boring at first but I ended up being able to do a shorter, harder workout
without feeling overstressed. These days
the aerobic part of my workout consists of a 33-minute series of intervals
with heart rate averaging in the low 130’s, about 85% of maximum heart rate for
me. I do this routine twice a week. As part of the program Greg and
Susan tested my VO2max, a measure of cardiovascular fitness. It was a not-bad 39 and got up to 42.9 the
last time they tested it. Mosley’s was a
not-bad 37 but didn’t change at all as a result of the HIT training he did.
Michael
Mosley seems especially interested in reaching the 80% of people who never go
to the gym. The segment with Dr. James
Levine emphasizes the importance of non-exercise activity thermogenesis (NEAT)
and encourages people to walk, ride a bike, and take the stairs in order to
burn more calories during the day. For
people who rarely get up and move around during the day this approach may
really help, but for people who are already somewhat active it may not make
enough of a difference. At our house we
doing our own cooking, cleaning, laundry, and most of the yard work but we
still have to watch what we eat and go to the Y in order to keep from putting
on weight!
Interval
training has been the subject of a lot of research lately. It seems to be pretty well established that
interval workouts are more efficient and effective that long, steady cardio
sessions. What is less clear is exactly how the intervals should be done and
whether this is the same for everyone.
HIT, per Professor Jamie Timmons, involves very short intervals of 20-30
seconds. I tried short-interval workouts
for a while and saw no improvement at all; I didn’t lose weight and my fitness
didn’t improve. I was in decent shape so
my resting heart rate was low (50 bpm or so).
To raise my heart rate to the point where I was actually working (at
least 120) took more than 20 seconds – the interval was over before it had even
started. When I did the resting part my
heart rate would go right back down to 70 or so and still not get much above
120 on the next round. For my present
regimen, I warm up for five minutes to get my heart rate to the mid-120’s, which
is a good starting point. I then alternate intervals of four and three minutes at 125-130 bpm and 135-140 bpm, respectively, for an overall average of about 132 bpm. The 33-minute
workout I do burns 300 calories or less, according to my Polar heart rate
monitor. For my body, a 12-minute
workout would probably have no effect at all.
It’s great
that HIT improved Mosley’s insulin sensitivity but I sometimes felt that both
he and Timmons verged on saying that the 12-minute routine might be all the
exercise a person needs. Leaving aside
the issue of what cardio is right for each person, there are many types of
exercise that can improve the body in many different areas, including strength,
agility, quickness, flexibility, and balance.
While encouraging non-exercisers to exercise is a thoroughly admirable
goal, it is also important to encourage those who do a little to try to expand
the range of what they can do and improve their condition even more.
I wish the
segments about HIT had included information about Mosley’s resting heart rate
and whether that changed as a result of the HIT training. Resting heart rate is an important index of
fitness. I try to keep mine in the 45-50
bpm range and I do the cardio intervals mostly for that purpose. If I go on a trip and don’t work out for a
couple of weeks it tends to creep back up but after a few workouts it comes
right back down. A recent Danish study
showing that healthy men with a resting heart rate of 51-80 bpm had a 40-50%
greater risk of death than those at or below 50 bpm. At 81-90 bpm the risk was doubled and above
90 bpm it was tripled!
That was really great and thank for giving me some ideas.
ReplyDeleteThanks and God Bless!
barbell curl-bar