Advanced Fitness Newsletter
Information for a Healthy Life
http://www.advancedfitness.com

February 8, 2000 Issue 7

IN THIS ISSUE:

- Walk Yourself Thin!
- Purchasing a Treadmill

WALKING VS. DIETING

By David Rives

So, you've finally decided to "blow off" those 20, 30, 50 extra pounds you've spent the last millennium "cultivating." Now the only question is:

How?

Well, obviously, in one of two ways: "Dieting" or "Exercise."

Which one?

Well, why don't we see where each one leads to and THEN make our choice:

DIETER'S LOG/DAY ONE

Well, decided to go one one of THESE again. Not sure why, since all they ever seem to do is leave me fatter, but don't see that I have any choice.

Besides, I think this one will be different: looks like it combines the very best from the Atkins Diet and the Stillman Diet and the Cambridge Diet and the Scarsdale Diet and the Pritikin Diet and the Mayo Clinic Diet and at least 42 other diets from the last 30 years, so this might be just the one I've been looking for!

I'll let you know.

DIETER'S LOG/DAY TWO

Well, got through the first day O. K.

Not sure how long I can hold out on steamed artichoke stems and black coffee five times a day, but I'm absolutely committed to making this one work, so please don't confuse me with all that mumbo-jumbo about "nutrition" and "vitamins" and "protein" and "scurvy" and stuff like that, because I don't want to hear it.

Besides, the guy who came up with this diet is obviously a lot smarter than I am, so who the heck am I to be questioning him?!

Anyway, gotta run: tomorrow starts the ground-peanut-shell phase of the program and I've gotta hit the feed store before they close.

Oh, almost forgot: lost 15 pounds yesterday, so my original analysis was right: this IS the Diet from Heaven, thank you very much messrs. Atkins, Stillman, Pritikin, Mayo and company!

DIETER'S LOG/DAY TWENTY-ONE

Not sure how much more of this I can take! Started the Atkins/Stillman phase of this thing a few days ago, and if I have to force one more 6-egg, bacon-and-cheese omelet down my throat, well...I wouldn't want to be "downwind" of me at that particular moment in time!

Also, had a terrible time of it with my shopping cart yesterday: damn thing kept wanting to stop in front of all the bad stuff -- apples and oranges and cherries and tomatoes and plums and peaches and the like -- when all I wanted it to do was fill itself up with good stuff: bacon and sausage and tri-tips and pork and...well, you know: DIET foods.

Remind me to give that cart the old what's-what tomorrow.

Oh: haven't lost a single pound since those first 15 "big ones." Not sure what I'm doing wrong here -- maybe not within the exact right bacon-and-sausage Zone. Probably just have to double up on each of them; should do the trick!

DIETER'S LOG/DAY 101

Well, as you know by now, Mr. Log, have thrown my latest Miracle Diet out with the bathwater.

Am truly sorry -- know it shows incredible weakness on my part -- but I just couldn't take it any more, especially the part about weighing every drop of food before I ate it (funny: now that I think of it, can't ever remember a SKINNY person weighing out all his food. And yet, he stays skinny, while all the food-weighers keep getting fatter and fatter. Wonder if someone's trying to tell me something there!)

Anyway, not sure where I'll be going from here, diet-wise, but do know one thing: that's the last "lunatic" diet I'll ever go on, believe you me!

Except:

There was this one I was reading about in the checkout line last night -- promised you could lose about 20 pounds a day on it and still be able to lift most of your smaller automobiles right over your head. Might just want to give that one a REAL good look. Had something to do with "sawdust souffles," if memory serves........

Mm-hm.

And now, from where the "other half" lives:

WALKER'S LOG/DAY ONE

Well, think I'll be giving this "walking thing" a try (Judy bought me this book....)

Not sure what good it'll do me, but nothing else has ever worked, long-haul, so what the heck...

WALKER'S LOG/DAY TWO

Walked to the mailbox and back yesterday; had to be a good 20 yards, there and back.

Talk about "sore!" Didn't realize how far "south" the old leg muscles had gone till I tried to use them!

Well, no matter: book says to at least give it a shot every day, so, soreness or no, out I go again.

Wish me luck with this stupid thing.

WALKER'S LOG/DAY TWENTY-ONE

Not sure what's going on here, but today I did THREE MILES! Kind of hard to believe, when I couldn't go "three feet" the first day, but there it is!

Haven't actually lost any WEIGHT yet, but, for some reason, my clothes all seem to fit a lot better, so that's something at least.

WALKER'S LOG/DAY 101

Couldn't wait to tell you, Mr. Log:

Finished my first 10-miler today!!

Didn't think I had it in me, but went out with Judy and, before you could say "Jack Robinson," there it was: 10 miles!

Hard to describe the feeling of accomplishment here, but, suffice it to say: I can't wait for tomorrow! (Funny: can't remember ever saying that on any DIET I ever went on!)

Still haven't lost all that much weight, of course, but who cares: am slipping into pants and shirts I thought I'd NEVER get into again, so who cares what I WEIGH: it's what I can WEAR that's important!

Oh, and one other thing: the more I walk -- the farther and the faster -- the less important FOOD becomes to me. Don't know why that is, but I'm sure happy it's happened.

So, adios calories and adios bodysize!

Wow, what a great feeling! And what a great LIFE!

And there you have it, good friends: "Dieting" versus "Exercise."

As they say: "Ball's in your court!"

David Rives is the author of the popular walking book, "Walk Yourself Thin."

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PURCHASING A TREADMILL

by Vicki Pierson, Personal Trainer

Regardless of the new gadgets and gizmos hitting the home exercise equipment market these days, the treadmill continues to hold onto its popularity. Why? Simply put, the treadmill is one of the most superior pieces of equipment for a cardiovascular workout.

The treadmill ranked number one in burning calories at a perceived exertion intensity level of somewhat hard and hard in a study at the Medical College of Wisconsin and the Zablocki VA Medical Center in Milwaukee. Calories burned on the treadmill for 60 minutes, on average, was 865-705. What other machines did it compete against and how did they rank? The stair machine (746-637), rowing machine (739-606), stationary cycle with levers (709-509), cross-country ski machine (678-595) and the stationary cycle (604-498). This is only one of many studies that puts the treadmill at the head of the pack in the race for superiority.

For the average consumer and fitness enthusiast, the treadmill scores high from a common sense viewpoint as well. Here are just a few reasons why the treadmill is a good investment.

The treadmill can be used by people of any age. Depending on your requirements, you can have a low or high impact workout. For those who don't have good balance, hand rails provide you with support while walking.

The treadmill spans the spectrum of speed for versatility. It'll take you on a leisurely walk, get your heart going with a power walk and turn up the heat with a heart pumping jog or run.

Most treadmills adjust for incline. Increasing the incline allows you to add intensity to your workout without increasing speed.

The treadmill doesn't require you to be too terribly coordinated. You've already mastered the required movement, nothing fancy, just one foot in front of the other.

The treadmill works the large muscles in your body for an excellent cardiovascular workout. Done for 30+ minutes, 4-5 times per week, at a moderate intensity and you're on your way to a healthier lifestyle.

Once you've decided to purchase a treadmill, now what? First and foremost, get educated about treadmills! Then shop around, test them out, and compare various models. Here are some things to look at:

Frame: High alloy steel is usually more durable than aluminum, however they are heavier and must be coated to protect the treadmill from rust. Get on the treadmill, if it feels wobbly and flimsy, then it is. Selected a welded frame over a bolted one and avoid all plastic frames.

Hand Rails: The location of the hand rails is a matter of preference. Whether you desire a handlebar in front or two side rails, be sure they are sturdy and don't get in the way of your arm swings.

AC or DC Motor: Most home units are DC, but commercial treadmills may have either AC or DC. AC motors tend to be noisier and generally require a dedicated power line.

Horsepower: Check for the continuous-duty rating for the motor's true horsepower. Anything less than 1.5 continuous-duty horsepower can quickly be worn out.

Speed: Most treadmills run from 0 to 10 mph. A good treadmill will match the pace you feel comfortable walking or running. A safe starting speed of 0.5 mph or less is also very important for safety reasons.

Belt: Be sure the length of the walking/running surface is long enough for your longest stride. The width of the belt should be no less than 16" from a wear and tear standpoint as well as comfortable striding. Be sure you can comfortably reach the treadmill controls without stepping on the motor housing as well.

Deck: This is one of the critical quality elements of the treadmill. Quality decks shouldn't need much maintenance and they operate at a low temperature.

Impact Resilience: This is the treadmill's ability to absorb the force from the impact of your feet. The lower the impact on your body, the better.

Incline Adjustment: There's a variety of ways to adjust the incline of a treadmill, from the automatic incline which changes depending upon your heart rate, to pushing a bottom on the console, to the less sophisticated methods of a manual hand crank or manually setting pins. Quality electronic incline adjustment shouldn't be noisy or cause the treadmill to shake at any grade.

Control Panel: Generally computerized panels are standard on most treadmills. They range from basic and simple to the complex and fully programmable. It all depends on what bell and whistles you want. Price is influenced by the control panel options, so purchase only what you will regularly use.

Heart Rate Monitors: This is generally an optional feature. Accuracy varies widely with the ear and finger clips being less accurate than the chest strap monitors.

Warranty: A good treadmill will have a lifetime warranty on the frame and get a guarantee of 2 or more years on moving parts. Don't pay extra for manufacturer "extended warranty plans."

Price: Keep in mind, you get what you pay for. You're going to invest $1,000 and up in a good quality motorized treadmill. Spending this kind of money ought to motivate you to do your homework and purchase wisely.

If you're in the market to seriously educate yourself about treadmills, visit the web sites listed in my references, they'll provide you with more detailed information. Take your time shopping around, know what you're looking for and remember, prices on these higher ticket items are usually negotiable!

By Vicki R. Pierson, ACE Certified Personal Trainer The Fitness Jumpsite http://www.primusweb.com/fitnesspartner

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