November thesis thoughts...
Been working on my thesis and some small ideas turned into this.
I am once again conflicted with how I intend to “sell” the idea of my thesis. Commitment to Physical Activity: More health or harm?! Do I say that exercise/PA is all fine and dandy and should be pushed and promoted for its overwhelmingly obvious health benefits. What is health anyway and how does PA really relate? Stupid question right? Maybe not. If being healthy means being happy and living one’s life the best they can, then exercise might not be ideal for that. Many/most people hate the ‘idea’ of having to exercise a couple times per week to be “healthy” and can you really blame them? If I was told to do something I hate (say swimming or lifting weights) for 30min per day for 5 days a week (for the rest of all time (ie FOREVER!!!)), I would be pissed too. And how is doing something you legitimately dislike good for you anyway? Certainly we know PA contributes to good physical health (think “healthy weight (again, what does this mean?!), low cholesterol, low adiposity, blood pressure, heart rate is “normal”, insulin is good, high fitness, decreased illness, etc. etc.) but what about mental and social health?! Are these not as important?! Having fun hanging out with friends vs running on a treadmill for an hour…you’re telling me the latter is the “better” option?!
So what’s my point here? It’s all RELATIVE! Health, fitness, normal, better…these are not absolutes; they are subjective and highly variable. I run 100km a week but then eat massive amounts of candy. You don’t do either. So which is the ‘better’ way to go; which is more ‘normal’? I prefer my way but wouldn’t recommend it.
Getting back to my thesis: I have spoken with a number of individuals who all value and incorporate physical activity (exercise, training, sport!) into their lives and appear all the better for it. They do so for very different reasons and with different goals in mind. But for those on the outside looking in, some of what they/we do is completely crazy! We run hundreds and thousands of miles every year (not to mention the supplemental training); we wake up before the sun rises and after it sets and spend prolonged (sometimes very long) periods in the snow, sleet, rain, and wind; we spend significant amounts of money on this; we travel to exotic locations to do it; we base our identity on it; our diet depends on it; we hurt ourselves doing it and then we have the nerve to say we enjoy it?! Of course we have a problem! It’s excessive, obsessive, compulsive and perhaps even addictive...damn straight it’s not healthy! We spend all our time doing it; we feel like shit when we don't; we have no energy for other things; our relationships with friends and family suffer from it; we’re bruised and broken from it...and yet we continue to do it!
You could say I’m just a tad conflicted here. We’re talking about a behaviour which is completely part of who I am; I love it and wouldn’t give it up for the world. In some ways, I’m just doing what I’ve been told to do. And yet it can clearly cause problems and has a dark side to it as well. So what am I to do?! Yes, I truly believe that being physically active is important, valuable and “healthy” and that everyone should be doing more of it. Yes, I think it’s our collective responsibility to ensure our own health and the health of those around us and perhaps that means telling people to behave and act in certain ways that they may not enjoy (think smoking). Yes, I think that health is about much more than a lower body weight, a better lipid profile and an increased VO2max and that mental and social health are equally important. Yes, I think that being happy, having a strong social network and doing the things that are enjoyable and pleasurable to us are fundamental to good overall health and well-being. No, I don’t think that being told to exercise for x min per day for y times per week at z heart rate/intensity is effective or useful for most people. In fact I think it’s kinda shit. But that doesn’t mean we can/should leave people to their own devices and allow them to do whatever they choose (ie we should provide guidance, options, education…and maybe even regulation). Physical activity is awesome. I love it and so do most of my friends and family. But it’s awesome because I enjoy it and it provides me with a sense of accomplishment and confidence; self-efficacy and satisfaction. It’s not because it means I will live an extra year or two, that my LDL cholesterol will be 15 points lower or because I can eat an extra 300 calories every day.
I still don’t know what kind of ‘story’ I plan to tell when I write my final dissertation. I hope it’s an honest one that can reflect my personal views and opinions yet remain objective, scientifically valid and reflective of reality/the "truth". It’s definitely an important issue and I hope you can see why. All that glitters is not gold; exercise/PA is not the panacea for poor health; it is not the magic cure. Don’t even get me started about sport, especially elite/high performance sport. My ultimate goal here is the promotion of health. I’m still trying to figure out what ‘health’ means and how we measure it, but I’m sure that it (or some variation of it) is attainable, affordable and worthwhile. Please don’t ask why being healthy is necessary, valuable or important; it just is!
Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
Wednesday, 2 November 2011
Friday, 23 September 2011
#27: From Us to You
I just spent my entire Friday morning writing this blog post; I hope it's a good one.
So, I’ve been trying to come up with interesting ideas for blog posts and went from having nothing a few days ago to being overwhelmed with ideas and topics. I began by composing my personal thoughts and feelings on the topics of euthanasia and physician assisted suicide which I’ll argue (in support of) should be as much about compassion and respect as about ethics and economics. I become instantly overwhelmed in the discourse and literature so have put that off for another day (stay tuned). I then read a Globe and Mail article about fertility treatments for the obese and of course had a few things to say about that (I think they should be banned on the grounds that being biologically infertile due to obesity is a clear sign that one should not be having children as well as that I worry about the environment the resulting child will be raised in). There was also an article about another (very unoriginal) women raising money for charity by “running” a marathon and eating nothing but McDonald’s for a month (if you missed it I think this is ridiculous, foolish and doesn’t even deserve a comment). Then yesterday during my second lecture in public health policy, I (and the whole class) was challenged by the professor to actually do something to contribute to our collective understanding of the topic which is what I will attempt do today...
So I’m taking (another) course called ‘ An Intro to Public Health Policy’, which is an area I am entirely new too. I was accepted to a special program called the CIHR (Canadian Institute of Health Research) Strategic Training Program in Public Health Policy and thus am required to take some additional courses, attend ‘policy rounds’, ‘lunch and learns’ (can’t argue with free food), ‘institutes’ and ‘training pods.’
Essentially what this means is that we (40 or so students) get a comprehensive overview of the public health system here in Canada as well as what are current topics and issues being addressed. My ‘expertise’ in this area or what I bring to the table is my passion for physical activity and our dire need to get people active. I am thus going to briefly give an overview of public health and more specifically the relevance and implication of physical activity/exercise for the topic. So here it goes...
A good definition of Public Health taken straight from Wikipedia is: "the science and art of preventing disease, prolonging life and promoting health through the organized efforts and informed choices of society, organizations, public and private, communities and individuals" (1920, C.E.A. Winslow).
Another one is: “Many, but not all, of its activities deal with the health of populations. Much, but not all, of the focus is on prevention. Some, but not all, of the activities are carried out by organizations designated as ‘public health” (Deber).
Public health ‘outcomes’ or goals include, but are not restricted to, the “health protection and promotion” functions such as disease surveillance, disease and injury prevention, health protection, health emergency preparedness and response, health promotion and relevant research undertakings (Kirby and LeBreton). I won’t talk at all about policy (since I still know nothing about it) but just know that public health policy is essentially concerned with the rules, laws, regulations and legislation that is concerned with any public health issue.
Confused? Relevant public health topics might include community/city water treatment and fluoridation; pesticide and chemical use; immunization for the flu, and other infectious diseases; tobacco use and second hand smoke; obesity; healthy eating and nutrition (labels on food); alcohol and drug regulation; physical activity and exercise and there are many many more.
Remember that health is multidimensional and includes physical, emotional and social components. It is not merely the absence of disease or illness. While Western cultures and societies routinely attribute ‘health’ to mean physical/physiological health, it is far more complex than this. Each individual ‘aspect’ of health is known to affect (both good and bad) the others: good physical health is known to contribute to positive emotional and social health outcomes; poor social health can compromise physical and emotional health; good social health can enhance emotional health but compromise physical health; and so on and so forth. It’s complicated!
The point I want to make is that physical activity is, should or at least can be a major component of positive health and wellbeing. It certainly contributes to good physical health (fitness) but can also benefit one’s emotional and social health as well. It is thus an important topic and aspect of public health. One’s individual health is thus not only a personal responsibility but also a social responsibly. “Personal responsibilities are social responsibilities” (MDF Doyle). Our health attitudes and behaviours both directly and indirectly impact others and society as a whole.
Currently very few Canadians are physically active. In fact only about 15% of Canadian adults meet the recommendations for daily and weekly physical activity (Colley et al., 2011). The recommendations endorsed by Health Canada (through ParticipACTION and the Canadian Society of Exercise Physiologists (CSEP)) as well as by the World Health Organization (WHO) and the American College of Sports Medicine (ACSM) are as follows:
“For adults:
To achieve health benefits, adults aged 18-64 years should accumulate at least 150 minutes of moderate- to vigorous-intensity (think brisk walking, cycling, jogging, cross-country skiing) aerobic physical activity per week, in bouts of 10 minutes of more. It is preferred that activity be achieved as at least 30 minutes on 5 days of the week.
It is also beneficial to add muscle and bone strengthening activities using major muscle groups, at least 2 days per week.
More physical activity provides greater health benefits.”
The recommendation for older adults (65 years and older) are essentially the same as for adults, while children and youth are suggested to accumulate at least 60 minutes of exercise EVERY day and vigorous and strength training activities at least 3 times per week. See the following link for more detailed info: http://www.csep.ca/english/view.asp?x=804
Now I’ve said it before and I’ll say it again: telling people to go out and exercise for 30 minutes a day, 5 times a week at so and so intensity (heart rate) is NOT going to work. Exercise sucks; it’s terrible! No one wants to be told they have/need to do something and certainly not told that they need to do it continuously and indefinitely, especially if it’s actually kinda hard and demanding (physically, mentally and perhaps socially). I understand why I (and we) need to do it (to become healthier and more fit), and luckily I’ve found a way to actually want to do it and to enjoy it; but I acknowledge that it’s not going to work for everyone. The idea of physical activity is far more important than exercise. It has to become enjoyable, pleasurable, and fun. It has to become routine and normalized; a lifestyle. It should become something we/you want to do, not something you need to do it. And let’s face it; you don’t need to do it! Choosing to be physically active is a personal choice; no one is going to force you to do it.
Physical activity: It can be fun too!
I’ve rambled on much longer than I should so I’m going to stop. I hope by now you a) better understand what public health is and why it’s important; b) understand that physical activity (and dare I say exercise) is an important aspect of personal AND public health; and c) what the physical activity recommendations are for you and your loved ones. I didn’t say why physical activity is important or why recommendations for it are necessary but I hope you can begin to see why they are.
So, I’ve been trying to come up with interesting ideas for blog posts and went from having nothing a few days ago to being overwhelmed with ideas and topics. I began by composing my personal thoughts and feelings on the topics of euthanasia and physician assisted suicide which I’ll argue (in support of) should be as much about compassion and respect as about ethics and economics. I become instantly overwhelmed in the discourse and literature so have put that off for another day (stay tuned). I then read a Globe and Mail article about fertility treatments for the obese and of course had a few things to say about that (I think they should be banned on the grounds that being biologically infertile due to obesity is a clear sign that one should not be having children as well as that I worry about the environment the resulting child will be raised in). There was also an article about another (very unoriginal) women raising money for charity by “running” a marathon and eating nothing but McDonald’s for a month (if you missed it I think this is ridiculous, foolish and doesn’t even deserve a comment). Then yesterday during my second lecture in public health policy, I (and the whole class) was challenged by the professor to actually do something to contribute to our collective understanding of the topic which is what I will attempt do today...
So I’m taking (another) course called ‘ An Intro to Public Health Policy’, which is an area I am entirely new too. I was accepted to a special program called the CIHR (Canadian Institute of Health Research) Strategic Training Program in Public Health Policy and thus am required to take some additional courses, attend ‘policy rounds’, ‘lunch and learns’ (can’t argue with free food), ‘institutes’ and ‘training pods.’
Essentially what this means is that we (40 or so students) get a comprehensive overview of the public health system here in Canada as well as what are current topics and issues being addressed. My ‘expertise’ in this area or what I bring to the table is my passion for physical activity and our dire need to get people active. I am thus going to briefly give an overview of public health and more specifically the relevance and implication of physical activity/exercise for the topic. So here it goes...
A good definition of Public Health taken straight from Wikipedia is: "the science and art of preventing disease, prolonging life and promoting health through the organized efforts and informed choices of society, organizations, public and private, communities and individuals" (1920, C.E.A. Winslow).
Another one is: “Many, but not all, of its activities deal with the health of populations. Much, but not all, of the focus is on prevention. Some, but not all, of the activities are carried out by organizations designated as ‘public health” (Deber).
Public health ‘outcomes’ or goals include, but are not restricted to, the “health protection and promotion” functions such as disease surveillance, disease and injury prevention, health protection, health emergency preparedness and response, health promotion and relevant research undertakings (Kirby and LeBreton). I won’t talk at all about policy (since I still know nothing about it) but just know that public health policy is essentially concerned with the rules, laws, regulations and legislation that is concerned with any public health issue.
Confused? Relevant public health topics might include community/city water treatment and fluoridation; pesticide and chemical use; immunization for the flu, and other infectious diseases; tobacco use and second hand smoke; obesity; healthy eating and nutrition (labels on food); alcohol and drug regulation; physical activity and exercise and there are many many more.
Remember that health is multidimensional and includes physical, emotional and social components. It is not merely the absence of disease or illness. While Western cultures and societies routinely attribute ‘health’ to mean physical/physiological health, it is far more complex than this. Each individual ‘aspect’ of health is known to affect (both good and bad) the others: good physical health is known to contribute to positive emotional and social health outcomes; poor social health can compromise physical and emotional health; good social health can enhance emotional health but compromise physical health; and so on and so forth. It’s complicated!
The point I want to make is that physical activity is, should or at least can be a major component of positive health and wellbeing. It certainly contributes to good physical health (fitness) but can also benefit one’s emotional and social health as well. It is thus an important topic and aspect of public health. One’s individual health is thus not only a personal responsibility but also a social responsibly. “Personal responsibilities are social responsibilities” (MDF Doyle). Our health attitudes and behaviours both directly and indirectly impact others and society as a whole.
Currently very few Canadians are physically active. In fact only about 15% of Canadian adults meet the recommendations for daily and weekly physical activity (Colley et al., 2011). The recommendations endorsed by Health Canada (through ParticipACTION and the Canadian Society of Exercise Physiologists (CSEP)) as well as by the World Health Organization (WHO) and the American College of Sports Medicine (ACSM) are as follows:
“For adults:
To achieve health benefits, adults aged 18-64 years should accumulate at least 150 minutes of moderate- to vigorous-intensity (think brisk walking, cycling, jogging, cross-country skiing) aerobic physical activity per week, in bouts of 10 minutes of more. It is preferred that activity be achieved as at least 30 minutes on 5 days of the week.
It is also beneficial to add muscle and bone strengthening activities using major muscle groups, at least 2 days per week.
More physical activity provides greater health benefits.”
The recommendation for older adults (65 years and older) are essentially the same as for adults, while children and youth are suggested to accumulate at least 60 minutes of exercise EVERY day and vigorous and strength training activities at least 3 times per week. See the following link for more detailed info: http://www.csep.ca/english/view.asp?x=804
Now I’ve said it before and I’ll say it again: telling people to go out and exercise for 30 minutes a day, 5 times a week at so and so intensity (heart rate) is NOT going to work. Exercise sucks; it’s terrible! No one wants to be told they have/need to do something and certainly not told that they need to do it continuously and indefinitely, especially if it’s actually kinda hard and demanding (physically, mentally and perhaps socially). I understand why I (and we) need to do it (to become healthier and more fit), and luckily I’ve found a way to actually want to do it and to enjoy it; but I acknowledge that it’s not going to work for everyone. The idea of physical activity is far more important than exercise. It has to become enjoyable, pleasurable, and fun. It has to become routine and normalized; a lifestyle. It should become something we/you want to do, not something you need to do it. And let’s face it; you don’t need to do it! Choosing to be physically active is a personal choice; no one is going to force you to do it.
Physical activity: It can be fun too!
I’ve rambled on much longer than I should so I’m going to stop. I hope by now you a) better understand what public health is and why it’s important; b) understand that physical activity (and dare I say exercise) is an important aspect of personal AND public health; and c) what the physical activity recommendations are for you and your loved ones. I didn’t say why physical activity is important or why recommendations for it are necessary but I hope you can begin to see why they are.
Wednesday, 10 August 2011
#20: Being for the Benefit of Mr Kite!
A confession.
My true thoughts on exercise and the relentless pursuit of health.
I will begin my saying that what I do as a runner, I do not classify as exercise. I am an athlete who trains and competes. Thus running to me is a sport, a way of life, and something from which I gain considerable rewards both personal (self-actualization, -expression, -gratification, -conception, -enrichment) and social (social attraction and group accomplishment).
Exercise is defined as any planned, purposeful, structured and repetitive engagement of physical activity with the aim of improving or maintaining physical fitness which encompasses a number of components such as body composition, cardiovascular fitness, muscular strength and endurance (Caspersen, Powell & Christenson 1985).
When I think about this definition I see people exercising for the sole purpose of getting in better 'shape' or attaining improved health and fitness. While this purpose is surely important to me and is definitely used to motivate my continued (exercise) behaviours; it is NOT the primary reason that I run. Rather I run for the pure enjoyment of the activity, the pursuit of athletic achievement and success (which is highly personal), the competition, and the continuous goal to always improve myself upon past performance. I would continue to run even if I knew it would decrease my lifespan, even if it meant I would compromise my health, even if it led to financial ruin, perhaps even if it led to personal self-destruction and death!
But I am not like most people. Most people who run, or walk, or work out, or whatever are doing it for a very specific reason (albeit far from the only one). They do it because 'we' (government, media, the industry) tell them it is good for them: that exercise will increase their fitness, decrease their weight and improve their overall well-being. That it will make them live longer and have a better life. We tell them that it will make them happier and 'healthier!' And perhaps it will... in fact, I would argue that it often will!
But why is this so important? That is the fundamental question. Why are we telling people to be healthier. Moreover what does health even mean? Can it be defined? Certainly not in simple terms.
Health is a multidimensional phenomenon. It involves physical, mental and social determinants which all play a unique role in establishing an individual’s well-being (Lox, Martin Ginis & Petruzzello, 2006). Health is "a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity." (World Health organization, 1946). I have no interest in defining health or arguing over what it means. For me, health is a highly personal concept that above all else means being physically functional and capable, socially fulfilled and emotionally happy and content with the person you are each and every day.
I'm sure that I've shocked many people at this point. I mean, aren't I the guy who goes around pushing physical activity on everyone and shaming and blaming those who are fat and lazy. Well yes, I am.
For me, physical activity, exercise, sport...whatever you want to call it, has brought me a plethora of benefits and rewards and has enhanced my life in numerous ways. Therefore, I personally have nothing but wonderful things to say about it and highly recommend it. But I also know that this isn't likely to be the case for many, perhaps most, others. Exercise is physically exerting, it's time-consuming, and it's even becoming expensive...
So going back to the big question: Why is physical activity, exercise, sport (and ultimately health) so important and why do we feel we need to force it on everyone?
Well here are some possibilities:
1. We have too! As a semi-socialist and democratic country, we have to at least pretend to care about our citizens and thus there is an obligation to take care of our people. Elected officials must appear to look out for the best interests of their voters, and thus make it seem as they are doing good for all people.
2. Our health care system. Isn't it great that we don't have to pay for health care?! Well no actually, because we do pay for it...and we pay a lot, with our taxes. Health care spending is becoming hugely expensive and will continue to do so. The demand for health care is also increasing and this is directly related to the deteriorating 'health' of our population. Heart disease, diabetes and cancer continue to become more prevalent. These conditions also just happen to be closely correlated with obesity...which can be prevented (in part) by physical activity. In theory, getting people more fit and less fat will reduce health care costs...in theory.
3. Capitalism. Isn't it funny how almost every problem with current society comes down to this little gem. Not only has the health and fitness industry become hugely commercialized within the past decades (think sports equipment, gyms and fitness centres, do it yourself exercise machinery, fitness apparel, books, videos, websites, personal trainers, coaching, etc. etc.), but the whole concept of being fit and healthy is inherently tied to increased productivity and thus financial gain. Paradoxically, by stressing personal health and fitness within this commercial environment, the industries actually make more profit due to failure than to success. The diet and food industries rack up billions each year and yet we continue to get more fat and less fit.
4. Social norms/ideals. How many people do you know that look like the guys and girls on the covers of Men's and Women's Health (magazine)?! Probably no one! And yet, these images are the ones we continuously consider to be the most ideal and strive toward (thin and slender females, muscular and mesomorphic males). Not only are these images entirely fake and unrealistic, but they also happen to be physically unattainable for the average person consuming them. It is no wonder that we as a society have failed to attain this ideal, and yet we continue to use it as a something to aim towards.
5. Human nature. The human body is a mortal and vulnerable object and everyone has a personal responsibility to themselves to care of it. We are told that exercise is a way in which to do this as evolutionary it has enabled the survival and success of our species. Moreover, it is natural that we want to take care of each other and look out for one another.
6. Elitism. We feel better about ourselves when we are able to do what others can not. Exercise has become an activity of the upper classes who feel a need to educate and improve the less fortunate social groups.
7. The betterment of society?! I often have a hard time believing this one although some people do consider it a realistic goal. Some people believe that an all-round 'healthier' society is also a better one.
To summarize:
Physical activity, exercise and sport can and should be used to enhance and add value to one's life. They have numerous physical, psychological and social benefits that are generally available to those who consume them. These benefits might contribute to overall 'health' which is a term that epitomizes ambiguity. For these and a number of other reasons, exercise and PA are considered valuable and important. But why do we push physical activity and exercise on our entire population? Why is it so important? Is being 'healthy' important? Is living a long time important? Would the world be a better place if everyone was fit and healthy?
If you think 'yes,' then I must ask: "why?"
My true thoughts on exercise and the relentless pursuit of health.
I will begin my saying that what I do as a runner, I do not classify as exercise. I am an athlete who trains and competes. Thus running to me is a sport, a way of life, and something from which I gain considerable rewards both personal (self-actualization, -expression, -gratification, -conception, -enrichment) and social (social attraction and group accomplishment).
Exercise is defined as any planned, purposeful, structured and repetitive engagement of physical activity with the aim of improving or maintaining physical fitness which encompasses a number of components such as body composition, cardiovascular fitness, muscular strength and endurance (Caspersen, Powell & Christenson 1985).
When I think about this definition I see people exercising for the sole purpose of getting in better 'shape' or attaining improved health and fitness. While this purpose is surely important to me and is definitely used to motivate my continued (exercise) behaviours; it is NOT the primary reason that I run. Rather I run for the pure enjoyment of the activity, the pursuit of athletic achievement and success (which is highly personal), the competition, and the continuous goal to always improve myself upon past performance. I would continue to run even if I knew it would decrease my lifespan, even if it meant I would compromise my health, even if it led to financial ruin, perhaps even if it led to personal self-destruction and death!
But I am not like most people. Most people who run, or walk, or work out, or whatever are doing it for a very specific reason (albeit far from the only one). They do it because 'we' (government, media, the industry) tell them it is good for them: that exercise will increase their fitness, decrease their weight and improve their overall well-being. That it will make them live longer and have a better life. We tell them that it will make them happier and 'healthier!' And perhaps it will... in fact, I would argue that it often will!
But why is this so important? That is the fundamental question. Why are we telling people to be healthier. Moreover what does health even mean? Can it be defined? Certainly not in simple terms.
Health is a multidimensional phenomenon. It involves physical, mental and social determinants which all play a unique role in establishing an individual’s well-being (Lox, Martin Ginis & Petruzzello, 2006). Health is "a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity." (World Health organization, 1946). I have no interest in defining health or arguing over what it means. For me, health is a highly personal concept that above all else means being physically functional and capable, socially fulfilled and emotionally happy and content with the person you are each and every day.
I'm sure that I've shocked many people at this point. I mean, aren't I the guy who goes around pushing physical activity on everyone and shaming and blaming those who are fat and lazy. Well yes, I am.
For me, physical activity, exercise, sport...whatever you want to call it, has brought me a plethora of benefits and rewards and has enhanced my life in numerous ways. Therefore, I personally have nothing but wonderful things to say about it and highly recommend it. But I also know that this isn't likely to be the case for many, perhaps most, others. Exercise is physically exerting, it's time-consuming, and it's even becoming expensive...
So going back to the big question: Why is physical activity, exercise, sport (and ultimately health) so important and why do we feel we need to force it on everyone?
Well here are some possibilities:
1. We have too! As a semi-socialist and democratic country, we have to at least pretend to care about our citizens and thus there is an obligation to take care of our people. Elected officials must appear to look out for the best interests of their voters, and thus make it seem as they are doing good for all people.
2. Our health care system. Isn't it great that we don't have to pay for health care?! Well no actually, because we do pay for it...and we pay a lot, with our taxes. Health care spending is becoming hugely expensive and will continue to do so. The demand for health care is also increasing and this is directly related to the deteriorating 'health' of our population. Heart disease, diabetes and cancer continue to become more prevalent. These conditions also just happen to be closely correlated with obesity...which can be prevented (in part) by physical activity. In theory, getting people more fit and less fat will reduce health care costs...in theory.
3. Capitalism. Isn't it funny how almost every problem with current society comes down to this little gem. Not only has the health and fitness industry become hugely commercialized within the past decades (think sports equipment, gyms and fitness centres, do it yourself exercise machinery, fitness apparel, books, videos, websites, personal trainers, coaching, etc. etc.), but the whole concept of being fit and healthy is inherently tied to increased productivity and thus financial gain. Paradoxically, by stressing personal health and fitness within this commercial environment, the industries actually make more profit due to failure than to success. The diet and food industries rack up billions each year and yet we continue to get more fat and less fit.
4. Social norms/ideals. How many people do you know that look like the guys and girls on the covers of Men's and Women's Health (magazine)?! Probably no one! And yet, these images are the ones we continuously consider to be the most ideal and strive toward (thin and slender females, muscular and mesomorphic males). Not only are these images entirely fake and unrealistic, but they also happen to be physically unattainable for the average person consuming them. It is no wonder that we as a society have failed to attain this ideal, and yet we continue to use it as a something to aim towards.
5. Human nature. The human body is a mortal and vulnerable object and everyone has a personal responsibility to themselves to care of it. We are told that exercise is a way in which to do this as evolutionary it has enabled the survival and success of our species. Moreover, it is natural that we want to take care of each other and look out for one another.
6. Elitism. We feel better about ourselves when we are able to do what others can not. Exercise has become an activity of the upper classes who feel a need to educate and improve the less fortunate social groups.
7. The betterment of society?! I often have a hard time believing this one although some people do consider it a realistic goal. Some people believe that an all-round 'healthier' society is also a better one.
To summarize:
Physical activity, exercise and sport can and should be used to enhance and add value to one's life. They have numerous physical, psychological and social benefits that are generally available to those who consume them. These benefits might contribute to overall 'health' which is a term that epitomizes ambiguity. For these and a number of other reasons, exercise and PA are considered valuable and important. But why do we push physical activity and exercise on our entire population? Why is it so important? Is being 'healthy' important? Is living a long time important? Would the world be a better place if everyone was fit and healthy?
If you think 'yes,' then I must ask: "why?"
Sunday, 26 June 2011
#2: Run for your Life
This post is much different from the one I wrote earlier today. Ie...it has a point! It began as a response to a blog called 'Healthy Habits' (which BTW is a terrific, informative and accessible health and fitness blog) and more specifically to an entry/post called "HIIT Kicks Cardio's Butt." See the link here: http://www.healthhabits.ca/2010/03/16/hiit-kicks-cardios-butt/ It has since turned into a much lengthier and complete reaction to not only the blog post, but HIIT in general which I have been following with great interest for some time.
For those who don't know, HIIT stands for high-intensity interval training and is a hugely popular and more recent 'trend' within the exercise physiology and training circles. Essentially, it suggests (and good research has been done to back it up!) that rather than long duration continuous aerobic exercise (which is currently recommended); individuals should perform between 6-12 short intervals lasting 30-60 seconds of extremely high-intensity exercise ("all-out" running/sprinting, or on a bike) with short (60-90sec) bouts of rest/recovery in between. This extremely time-efficient method of exercise has been shown to be just as effective, if not more effective, at improving performance, metabolic functioning, biochemical and physiological adaptations to exercise and may even expediate weight loss. So just imagine that instead of doing 5 days a week of 60min or more of running or cycling, you can do a workout of less than 30min (including warm-up and cool-down), only 3 times a weeks, equating to as little as 1.5hrs a week...and get the exact same results. Sounds too good to be true doesn't it?!
That's probably because it is!
First things first. I am a huge fan of HIIT and honeslty believe that based on the research and even anecdotal accounts, that it does indeed "work." However the caveat is that it only works if one is willing to push themselves past a high level of pain and discomfort and do the workout at a high enough intensity. For those new to exercise, that might not seem like much but it can be extremely discomforting and perhaps even dangerous! But hey, for those wishing to get fit fast, and don't mind pushing themselves to the limit, it will probably get you results. Thus I will agree that HIIT is practical in the sense that it saves times! Maybe even a lot of time. I mean who can afford running an hour or more 5 days a week (besides those of us who are committed and actually enjoy what we are doing!). However, a lot of HIIT proponents will also say that this is the solution to our current sedentary lifestyles and high rates of inactivity. Anybody can do it right? Wrong! HIIT in NOT practical in the sense that anyone and everyone can get up and do it! Most people have such a low level of fitness that telling them to sprint: run, bike, swim, whatever! all-out, even once, is probably not going to turn out well. It takes time and practice to learn proper form which most people will not have and this could easily result in injury. How did we go from telling people to walk briskly for 20min a day to now saying that they should sprint multiple times? Certainly people like being told that they can get by, by doing less, but in this case, less equals time not effort. You're going to need to give a lot more effort than you ever thought possible (and which may in fact be IMpossible). It's also not practical in the sense that not everyone has equal access to a stationary bike, a track or fancy gadgets which can tell them the proper intensity/HR/power (okay, this is a pretty weak argument but I've heard it before and for some it could be relevant). The point I'm making is that HIIT is not as practical than it's touted to be and certainly not for everyone.
Next, suggesting that improved athletic performance will result from HIIT does not seem convincing to me. What exactly does this mean? To me, performance is highly specific to the sport/activity one is doing. You want to do the 100m? HIIT is probably pretty effective for that; maybe other shorter track running as well. Training for a marathon, a half or even a 10k (and whatever the cycling equivalents of these are) on the other hand is probably not ideal for a HIIT style workout and may even be a big (little) waste of time. Show me a study where marathon runners trained using HIIT do better than matched controls doing traditional high mileage and you'll have me convinced. There's a reason that ALL the elite endurance athletes do long endurance training...and that's because we know it works. Intervals, even very hard ones, have also been around for a long time (ie HIIT is not really that new) and it has it's place in training. But it's never been able to replace traditional endurance training as the single most effective staple of training for endurance sport...and perhaps it never will! As far as metabolic and physiological adaptations are concerned, I admit that the research has shown that HIIT can mimic the changes common in traditional endurance training. But the research has also used small sample sizes, short follow-up periods and often trained (or at least marginally healthy) participants. Will one get fit(ter) doing HIIT? Absolutely. Will one save time? Most likely. Will one enjoy it and continue to do it? Umm, maybe!? Thus my final point.
Finally and perhaps most importantly: I love to run and I loving running long. Telling me to run for only 20min is not what I want to hear and I just won't do it (I'll do more)! Endurance exercise is, for many, a way to spend time away from the world, alone, or perhaps with friends and family. What exactly are we trying to acheive here? Do we want everyone to be fit to run a 400m as fast as possible? Who wants to do that? Probably not many people! A lot of people say that doing HIIT is more enjoyable and fun than traditional endurance exercise. I won't argue with them. But I've done it, and it isn't! It hurts, it's painful and hugely discomforting! My bet is that most people will agree with me. I've already admitted that it probably does work quite effectively and incorporating it into your exercise/training program probably isn't a bad idea at all. However, I doubt it is going to become the new way to train nor will it solve our problems of inactivity and poor fitness. Why not let people decide for themselves which mode of exercise is best suited to them and which is most enjoyable. That produces adherence and compliance. Not hyped and exaggerated promises of total fitness with little time or effort. HIIT might work for some people, but let's not get carried away and suggest it's for everyone. Why must we always pit one form of exercise or one training program against the other? Exercise is effective when it is done by a large number of people; it is done safely; it is enjoyable; it is maintained over time; and it gets the results that the individuals desire (not the results we desire for them!) You do your 30min, 3x per week on a stationary bike or treadmill. I'll do my 60, 90 or even 120min runs everyday and anywhere I wish!
Useful references:
Gibala MJ, McGee SL. 2008. Metabolic Adaptations to Short-term High-Intensity Interval Training: A Little Pain for a Lot of Gain? Exerc. Sport Sci. Rev. 36(2): 58-63.
Little JP, Safdar AS, Wilkin GP, Tarnpolsky MA, Gibala MJ. 2010. A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms. Journal of Physiology 588: 1011-1022.
For those who don't know, HIIT stands for high-intensity interval training and is a hugely popular and more recent 'trend' within the exercise physiology and training circles. Essentially, it suggests (and good research has been done to back it up!) that rather than long duration continuous aerobic exercise (which is currently recommended); individuals should perform between 6-12 short intervals lasting 30-60 seconds of extremely high-intensity exercise ("all-out" running/sprinting, or on a bike) with short (60-90sec) bouts of rest/recovery in between. This extremely time-efficient method of exercise has been shown to be just as effective, if not more effective, at improving performance, metabolic functioning, biochemical and physiological adaptations to exercise and may even expediate weight loss. So just imagine that instead of doing 5 days a week of 60min or more of running or cycling, you can do a workout of less than 30min (including warm-up and cool-down), only 3 times a weeks, equating to as little as 1.5hrs a week...and get the exact same results. Sounds too good to be true doesn't it?!
That's probably because it is!
First things first. I am a huge fan of HIIT and honeslty believe that based on the research and even anecdotal accounts, that it does indeed "work." However the caveat is that it only works if one is willing to push themselves past a high level of pain and discomfort and do the workout at a high enough intensity. For those new to exercise, that might not seem like much but it can be extremely discomforting and perhaps even dangerous! But hey, for those wishing to get fit fast, and don't mind pushing themselves to the limit, it will probably get you results. Thus I will agree that HIIT is practical in the sense that it saves times! Maybe even a lot of time. I mean who can afford running an hour or more 5 days a week (besides those of us who are committed and actually enjoy what we are doing!). However, a lot of HIIT proponents will also say that this is the solution to our current sedentary lifestyles and high rates of inactivity. Anybody can do it right? Wrong! HIIT in NOT practical in the sense that anyone and everyone can get up and do it! Most people have such a low level of fitness that telling them to sprint: run, bike, swim, whatever! all-out, even once, is probably not going to turn out well. It takes time and practice to learn proper form which most people will not have and this could easily result in injury. How did we go from telling people to walk briskly for 20min a day to now saying that they should sprint multiple times? Certainly people like being told that they can get by, by doing less, but in this case, less equals time not effort. You're going to need to give a lot more effort than you ever thought possible (and which may in fact be IMpossible). It's also not practical in the sense that not everyone has equal access to a stationary bike, a track or fancy gadgets which can tell them the proper intensity/HR/power (okay, this is a pretty weak argument but I've heard it before and for some it could be relevant). The point I'm making is that HIIT is not as practical than it's touted to be and certainly not for everyone.
Next, suggesting that improved athletic performance will result from HIIT does not seem convincing to me. What exactly does this mean? To me, performance is highly specific to the sport/activity one is doing. You want to do the 100m? HIIT is probably pretty effective for that; maybe other shorter track running as well. Training for a marathon, a half or even a 10k (and whatever the cycling equivalents of these are) on the other hand is probably not ideal for a HIIT style workout and may even be a big (little) waste of time. Show me a study where marathon runners trained using HIIT do better than matched controls doing traditional high mileage and you'll have me convinced. There's a reason that ALL the elite endurance athletes do long endurance training...and that's because we know it works. Intervals, even very hard ones, have also been around for a long time (ie HIIT is not really that new) and it has it's place in training. But it's never been able to replace traditional endurance training as the single most effective staple of training for endurance sport...and perhaps it never will! As far as metabolic and physiological adaptations are concerned, I admit that the research has shown that HIIT can mimic the changes common in traditional endurance training. But the research has also used small sample sizes, short follow-up periods and often trained (or at least marginally healthy) participants. Will one get fit(ter) doing HIIT? Absolutely. Will one save time? Most likely. Will one enjoy it and continue to do it? Umm, maybe!? Thus my final point.
Finally and perhaps most importantly: I love to run and I loving running long. Telling me to run for only 20min is not what I want to hear and I just won't do it (I'll do more)! Endurance exercise is, for many, a way to spend time away from the world, alone, or perhaps with friends and family. What exactly are we trying to acheive here? Do we want everyone to be fit to run a 400m as fast as possible? Who wants to do that? Probably not many people! A lot of people say that doing HIIT is more enjoyable and fun than traditional endurance exercise. I won't argue with them. But I've done it, and it isn't! It hurts, it's painful and hugely discomforting! My bet is that most people will agree with me. I've already admitted that it probably does work quite effectively and incorporating it into your exercise/training program probably isn't a bad idea at all. However, I doubt it is going to become the new way to train nor will it solve our problems of inactivity and poor fitness. Why not let people decide for themselves which mode of exercise is best suited to them and which is most enjoyable. That produces adherence and compliance. Not hyped and exaggerated promises of total fitness with little time or effort. HIIT might work for some people, but let's not get carried away and suggest it's for everyone. Why must we always pit one form of exercise or one training program against the other? Exercise is effective when it is done by a large number of people; it is done safely; it is enjoyable; it is maintained over time; and it gets the results that the individuals desire (not the results we desire for them!) You do your 30min, 3x per week on a stationary bike or treadmill. I'll do my 60, 90 or even 120min runs everyday and anywhere I wish!
Useful references:
Gibala MJ, McGee SL. 2008. Metabolic Adaptations to Short-term High-Intensity Interval Training: A Little Pain for a Lot of Gain? Exerc. Sport Sci. Rev. 36(2): 58-63.
Little JP, Safdar AS, Wilkin GP, Tarnpolsky MA, Gibala MJ. 2010. A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms. Journal of Physiology 588: 1011-1022.
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