Carole Carson

Get Fit in Six Minutes a Week?

Dr. Martin Gibala, PhD, chairman of the Department of Kinesiology at McMaster University in Ontario, Canada, is researching the astounding effect of interval training. His studies suggest that “six minutes or so a week of hard exercise (plus the time spent warming up, cooling down, and resting between the bouts of intense work) had proven to be as good as multiple hours of working out for achieving fitness.”

This research challenges the longstanding idea that hours of exercise are required to achieve fitness. Even more impressive is the theory that intense interval training helps with weight loss.

Dr. Gibala’s findings have been confirmed by other researchers who found that intense, short exercise sessions improved heart health, even among individuals with heart disease.

But to realize the benefits, the six minutes of interval training need to be intense—demandingly intense, even uncomfortably strenuous. Exercisers must exert themselves flat out for six minutes with nothing held back.

Still, the idea of achieving fitness with a minimal expenditure of time has enormous appeal. So when I read the latest research praising the benefits of interval training, I thought I’d consult John Hendrickson, a local expert. John is a certified member of the National Academy of Sports Medicine, a certified personal trainer and a certified post rehab conditioning specialist through the American Academy of Health, Fitness and Rehabilitation Professionals.

I wanted to see if John’s real-world experience made him similarly enthusiastic and also to learn how to add interval training into ongoing exercise routines.

John surprised me by reporting that long before interval training was popular, he incorporated the concept into his tennis clinics and personal training sessions because of the benefits his clients reported. (His clients, by the way, range in age from 15 to 75.)

Here are my questions and John’s answers:

Q. What is interval training?

A. Interval training refers to exercise at a very high intensity followed by exercise at a lower intensity in repeated patterns or sets.

Q. What are the benefits?

A. Interval training improves fitness and balance, increases speed and stamina and reduces recovery time.

Q. How can interval training facilitate weight loss?

A. When you follow high-intensity exercise with low-intensity exercise in repeated patterns, you increase metabolism, thereby increasing the calories that are burned during and after the exercise period.

Q. Is interval training an efficient way to exercise?

A. Structured correctly, interval training can blend strength, cardio, agility, flexibility and speed exercises into one 20- to 30-minute workout. The routines I’ve developed are both fun and challenging. Best of all, they pack a great punch in a short period.

Q. Is tennis an interval sport?

A. Yes, especially when played as a singles player. When I teach tennis, I structure the clinics as interval-training workouts. I introduce controlled, balanced drills followed by higher-intensity drills that focus on balance, cardio, agility and speed.

Q. Before we undertake interval training, are there any safety issues that we should be aware of?

A. It’s prudent to warm up before starting, set realistic goals and make sure the program matches your abilities. Start slowly and build up to the maximum intensity and duration. Monitor your heart rate during the intense drills and bring your heart rate back to normal during rest periods.

If you are pressed for time, you might want to press yourself as hard as you can for six minutes at least once a week. This way, you can achieve the same level of fitness that others take hours to achieve. Which style of exercising will you choose?

What is Your Dangerous Idea?

What do you believe but cannot prove? What is your dangerous idea? What are you optimistic about?

These intriguing questions are the subjects of books whose author, John Brockman, challenges our thinking about almost everything. Each is a collection of essays from some of the smartest people on the planet. When exposed to the innovative thinking in the essays, I remind myself that ideas once considered radical, even heretical, in one century are widely accepted in the next. If nothing else, reading the essays stretches my imagination.

So what’s my dangerously radical idea?

My idea is that just as obesity is contagious, so is getting and staying fit. Becoming fit can be a fun-filled, lifelong adventure. I cannot prove this idea, although I can offer evidence in support of it.

When I chronicled my own fitness and weight-loss efforts and told the stories of others who had undertaken similar efforts, residents in our small community took notice.

When I issued an invitation in the local newspaper to join a weight-loss program, over 1,000 people showed up. Each week attendance grew, until we had over 200 teams. We lost nearly 4 tons in 8 weeks. From my perspective, that phenomenon demonstrated the truth of my idea.

Our local experiment triggered the next question: Will this idea spread? The increasing number of community weight-loss programs springing up across the country is a good sign.

According to an article by Michael Shermer in the September 2007 issue of Scientific American, several elements are needed for a movement or an idea to gain acceptance:

1. The idea takes a stand for something, not against something, and is based on a positive assertion.

2. The idea uses an intelligent, rational approach to tackle myths and raises consciousness and awareness.

3. The idea embraces the uniqueness of self and others, and it requires us to respect each other.

4. The idea encourages exploration, experimentation and a sense of adventure.

If I look at my idea for these characteristics, I think it passes the test.

First, my idea does not argue against obesity, poor eating habits and sedentary lifestyles; rather, it asserts that getting fit can be fun, educational and enjoyable.

Second, my idea challenges the myth that losing weight involves dieting, deprivation and boring exercise—all requiring heroic amounts of willpower and discipline. It also challenges the myth that weight is inevitably regained. Instead, my idea is based on rational decisions about what and how much healthy, satisfying food to eat each day and how many hours to devote each week to fun-filled exercise.

Third, my idea acknowledges that the path to fitness is unique for every person, depending upon his or her age, size and time of life. Given that “one size does not fit all,” my idea requires respect for others’ choices.

And fourth, my idea asserts that the pursuit of fitness involves exploring new foods, experimenting with different exercises and learning new, healthful habits. The journey to fitness is a personal adventure.

Is my idea taking hold? I don’t know. But what I do know is that I’m having lots of fun promoting fitness and hope that more people will adopt the radical idea that getting fit is contagious and fun! (539)

# # #

Dubbed “An Apostle for Fitness” by the Wall Street Journal, Carole Carson is the author of From Fat to Fit: Turn Yourself into a Weapon of Mass Reduction, which chronicles her own 62-pound weight loss and the Nevada County Meltdown. Visit www.fromfat2fit.com for more information.

Waitingitis—Five Symptoms of a Potentially Fatal Syndrome

I tore the meniscus in my left knee playing tennis. I felt the tear as it occurred. Arthroscopic surgery easily fixed the problem but recovery forced me to examine my views on the use of time.

Once home and with the worst of the pain dissipating, I immediately became an impatient patient. How long, I whined, would I have to wait before I could resume my life?

When I opened my eyes each morning, I asked: “Is today the day I return to normal?” Then I tried to walk. My stiffened knee reminded me I must wait a little longer!

In this vulnerable condition, I started thinking about all the other periods in my life where I felt suspended between the “before” and the “yet to come.” Limbo periods seem to be a regular feature of my life. In high school, I waited impatiently until I could leave home and start college. I waited through my first pregnancy by marking off each long day. I waited in the hospital to see if my daughter would survive cardiac arrest. The list goes on.

When I tally up the time, I realize how much of my life I’ve spent in one spot, idling my engine, waiting for the next stage or the next event. Waitingitis reminds me of driving a car with the emergency brake on—very hard to gain momentum and disastrous on the running parts of the vehicle.

In my medically imposed leisure, I’ve had time to identify five symptoms of this malady that could easily be confused with excusitis or blamingitis. Although waitingitis isn’t life-threatening, like obesity, it can lead to other conditions that are, such as heart disease, cancer, stroke and even dementia. Immunized with information, maybe I can avoid the damage of waitingitis by recognizing its symptoms:

1. Downward Spiral: A sense of decay and deterioration is present. If depression doesn’t cause passivity, it certainly takes over if I feel helpless long enough.

2. Excuses: Life is filled with remarkably plausible excuses that I try to convince myself, and others, to believe.

3. Powerlessness: The cause of my waiting always seems beyond my control. And since I have no control over what is going to happen next, my only alternative is to wait.

4. Myths: If I repeatedly tell stories about how real the obstacles are, I convince not only myself but others as well.

5. Self-Pity: It is easier to talk myself into accepting my situation rather than to seek the unique opportunities in each particular circumstance.

Recognizing the dark role of waitingitis and noticing when I am in that state freed me to handle my recovery more positively. While I couldn’t do everything, I could still do floor exercises in the morning with my good leg and upper body. As part of the healing process I noticed both improvements and setbacks. By keeping track of progress in my diary, I took charge of my outlook.

Going further, in a real turnaround, I began to realize the huge opportunity I had to use this time constructively. I became rested, I read broadly, and I had time to reflect and replenish my emotional bank. Best of all, I had a ready-made excuse to enjoy the upcoming holidays without all the fuss and work!

Shortly before the knee surgery, I finished teaching a workshop—From Fat to Fit—offered at the local hospital. Like me, they’ve finally realized the destructive power of delaying their intent to get fit. They are having fun getting fit, they are designing their own individual programs, and they are participating together—surrounded by a support team of their own creation.

We don’t have to wait for the perfect time to begin adopting healthful habits. Now is not only the best time to begin but it is the only time we have. The rest is obstacle illusions.

Breaking Out of Our Spiritual Jail: Weight Loss Lightens Our Spirits as Well as Our Bodies

When we make changes toward a healthier lifestyle—losing weight and exercising regularly—not only do our bodies respond positively in measurable ways (reduced blood pressure, lowered cholesterol, greater strength and increased flexibility) but our spirits soar as well. We break out of a spiritual jail. These feelings are the little "proofs" that we are headed in the right direction when we focus on becoming FIT:

F = Free: We are able to fly through life because we are free from the dead weight of remorse. When we feel bad about excess weight or about being a slug, our spirits are grounded. When we lose weight and become fit, we sprout wings and become more creative, energetic and positive. Unencumbered by guilt about not taking care of our bodies, we give up swimming in peanut butter. We have a lot more fun and feel fortunate that we found the key to our personal jail.

I = Inspired: We are inspired to become our unique selves—more centered and more confident of who we are and of what our purpose is. We become more intuitive and, at the same time, more informed as research on the impact of healthful eating and exercise confirms our decision to lead a healthier lifestyle. Our enthusiasm inspires others.

T = Transformed: Those of us who have lost weight commonly become unrecognizable. That is, we have transformed ourselves or reinvented ourselves as different people. We have triumphed over earlier limitations; our joy is apparent in our walk, talk and manner. Like an addict who has broken free of a destructive habit, we have escaped spiritual slavery and rejoined the productive members of our society.

Having been blessed with a second chance at life, we eagerly share that opportunity with others. Instead of dying with our potential untouched, we allow our lives to take off in the direction they were always intended to go.

Are Your Friends Helping You Stay Fit?

If you’ve read many of my articles, you’ve no doubt noticed that I repeat myself on the importance of surrounding yourself with like-minded fitness friends and family. I have done so out of a conviction based on my own experience that our success is mightily dependent on the team we assemble around us.

Let me explain. I tried and failed to get fit and lose weight for 40 years. I succeeded only when I went public and surrounded myself with support. Armed with this insight, I support weight-loss challenges across the nation: these programs encourage individuals to work together as communities to get fit. I also serve as the coach for the AARP Fat 2 Fit online community.

This concept—that we need each other to succeed--is being confirmed by results of the Framingham Heart Study, a longitudinal study beginning in 1948 of more than 15,000 Framingham residents and their descendants. The purpose of the study is to analyze behavior and health habits to understand their impact on heart disease.

The most recent insights were published in an article in the New York Times titled, “Are Your Friends Making You Fat?” The researchers confirmed that the people who stayed fittest were part of a group whose members stayed fit. Although the mechanism isn’t entirely understood, researchers suspect that we pick up social cues from each other and reinforce positive behaviors.

So here’s my question to you: how can you increase the support you have around you in your day-to-day world? Knowing how critical support can be to your success, how can you strengthen this element in your fitness program?

How to Know If You’re Ready to Lose Weight and Get Fit

Seven years ago, I stepped on the bathroom scale—and it broke. In that instant, I made an irrevocable decision to get fit and remodel my body by losing weight. I remember the moment as if it were yesterday. The incident was a decisive turning point: I took the fork out of my mouth, and I took a fork in the road instead.

In retrospect, the internal discussion (or should I say argument) I’d been having with myself during the prior months was coming to a head. I liked my self-indulgences and didn’t want to give them up. At the same time, I knew I needed to make positive changes because my appearance was making me miserable. The broken scale didn’t trigger my transformation; rather, it crystallized my need to change in such a way that I couldn’t return to my old habits.

If I could bottle the process by which a person irrevocably commits to make positive changes (such as lose weight, stop smoking or give up alcohol), I would indeed be a rich person. Although I can’t patent the formula, I can tell you what the ingredients are so you can tell if you are ready to get fit and remodel your body.

First, your current habits and lifestyle are hurting and distressing you. Maybe you feel bad when you have to move up a size because your clothes no longer fit or when you accidentally catch a glance of yourself in the mirror. Maybe your extra girth is causing medical problems that threaten the quality of your life or require drugs that stretch the family budget. Maybe you feel sad when you can’t take your grandchild for a walk because your joints hurt from carrying a spare tire around your middle. Maybe you’ve lost self-respect because you are unable to manage your impulses and say no to yourself. Whatever the reason, you are unhappy with the status quo.

Second, the pleasure you derive from your current habits is greatly outweighed by the pain and suffering you experience by being out of shape and overweight. The nightly raiding of the refrigerator, while satisfying in the moment, is causing you to suffer when you step on the bathroom scale or the waistband on your pants feels like a vise around your middle every time you sit down. The second and third helpings of food at the supper table make you feel lethargic, bloated and out of control. You have begun to realize that the price you pay for your indulgences is too high for the pleasure you derive from them.

Third, you realize that adopting healthier habits will lead not to a grim life of deprivation but rather to a life that is richer, more meaningful, more productive and more satisfying. You will enjoy the food you carefully choose more than you ever enjoyed your mindless eating. You will add far more joy and satisfaction to your daily life than you give up. Instead of being ashamed of how you look, you will enjoy the experience of being in your body. And you will appreciate the simple gift of life your body represents.

There you have them. Insofar as I can tell, these three conditions, when present, can propel you into beginning your own fitness remodeling project. Are you ready? If the answer is yes, start making the positive changes today.

Are You NEAT Enough to Stay Trim?

If you think I am talking about tidiness, you’re wrong. NEAT refers to Non-exercise Activity Thermogenesis.

That’s a mouthful. To understand the concept, think about it this way. You’re sitting in a chair, watching television—a sedentary state. The effort of sitting upright burns about five extra calories an hour compared to the calories you would burn if you were sleeping. Or you walk briskly for one mile and burn 100 calories. This activity is exercise. Everything else is NEAT.

NEAT is important because it significantly influences whether we gain weight or stay trim and fit, according to research conducted by James Levine, an endocrinologist and professor of medicine at the Mayo Clinic in Rochester, Minnesota. Dr. Levine confirmed that people who spend their waking hours sitting weigh more than people who move around. His conclusion? Living in a chair-based environment can result in obesity.

Unfortunately, the chair-based environment is everywhere. We may sit at a table to eat breakfast, sit in a car or bus on our way to work and sit during our workday. We may sit during lunch and sit driving home, only to sit before the television with a remote control in hand. On the weekend, we may sit through a movie, ride a lawn mower or snow blower or sit in a car as we pick up fast food at a drive-through. For some people, 23 out of 24 waking hours are spent sitting or sleeping.

Dr. Levine has a visionary plan to create more opportunities for NEAT that will get us moving and keep us fit and trim. He’s designing dynamic environments for offices where work stations are mounted on treadmills. Instead of meeting in rooms with tables and chairs, employees conduct meetings while walking on specially designed parallel tracks. Walking side by side, the employees conduct business while engaging in exercise.

Dr. Levine is also continuing an educational drive to make people aware of how much they sit and suggest ways they can introduce more movement into their lives. Walking, shopping and moving around for any reason shouldn’t be underestimated, according to Dr. Levine.

After thinking about the implications of his research, I appreciate the layout of my home even more. I live in a two-story house, so I am constantly running up and down stairs. In addition, my office is located outside the house over the garage. If I’m working in my office and want to throw in a load of laundry, I have to walk down a flight of stairs, walk upstairs to get the laundry, back downstairs to the washing machine and then back upstairs to my office. To accomplish my task, I am forced to move by the different levels.

Besides appreciating the layout of my home, I welcome Dr. Levine’s development of the NEAT concept for a distinctly female reason. His research gives me another excuse, in addition to retail therapy, to go shopping.

The Truth about Aging

Which of the following statements about aging are true?

1. Older persons inevitably grow more confused and child like, lose contact with reality and become senile and forgetful.

2. Old people are indistinguishable. As older persons age, they lose their individual differences and become progressively more alike.

3. Old age is associated with misery. Older persons are abandoned by their families and forced to live out their lives in isolation, loneliness and despondency.

4. Elderly people become helpless and cannot take care of themselves.

5. As age increases, elderly persons withdraw, become inactive and cease being productive.

6. Older persons are incapable of learning and unwilling to adapt to new ways.

All of the statements are false and represent the commonest myths about aging. Senility is not inevitable. Over time, individual differences are enhanced, not diminished—an old person is simply a young person who has lived longer. Most seniors (94 percent) take care of themselves and enjoy living independently, and only 4 to 5 percent require custodial care. Some seniors stay engaged; others withdraw and become more introspective. Age does not destroy the ability to learn: old dogs can and do learn new tricks.

Age is relative. No matter what your age, you are always young or old to someone. The person reaching his or her 100th birthday thinks an 80-year-old is young. Teenagers consider their parents ancient. The big brother feels all grown up when viewing his little sister. In a very real sense, the perception of age is in the eye of the beholder.

Now that you’ve been tested with false statements, here are three true statements about aging:

1. Aging is universal—everyone ages.

2. Aging is inevitable—we cannot escape the process.

3. Aging is irreversible—we cannot get any younger.

Although we can’t turn back the clock or avoid aging, we can maximize our sense of well-being by adopting a healthful lifestyle.

New Rx for Fitness—Diet, Exercise and Prayer?

Is faith a factor in promoting good health? Is prayer good medicine? Research scientists are confirming the formerly radical notion that prayer positively affects health, although the reason why remains a mystery. Researchers are not seeking to verify a deity. Instead, they are measuring the impact of prayer on patients in controlled studies.

In studies at numerous medical centers, prayer and faith have been shown to speed recovery from depression, alcoholism, surgery, drug addiction, stroke, rheumatoid arthritis, heart attacks and bypass surgery. Studies have also shown that persons who pray have lower blood pressure and healthier immune systems than those who don’t pray.

In one study at Dartmouth Medical Center, one of the best predictors of survival among 232 heart-surgery patients was the degree to which the patient drew comfort and strength from religious faith and prayer.

In another six-year study of 4,000 men and women at Duke University, researchers found the risk of dying for persons who frequently attended religious services was 46 percent lower than for those who did not. Taking care of our physical selves by eating carefully and exercising combined with caring for our spiritual selves by praying regularly seems to be the current prescription for good health.

Maybe Reverend Paul S. Deever of Kansas was right when he said: “Prayer may be the Internet of the soul reaching around the world.” (198)

Sources: Dr. Larry Dossey, author of Prayer is Good Medicine; Dr. Dale Matthews, author of The Faith Factor; and Dianne Hales, “Can Prayer Really Heal?” Parade magazine, March 23, 2003

Exercising the Gratitude Muscle

Being the optimist that I am, I’m drawn to anything that promotes happiness. So I read with particular interest an article entitled “Cultivating Happiness: Will Positive Psychology and Gratitude Intervention Teach Our Kids How to Be Happy?” The article reported research results on the effect of gratitude intervention—for example, keeping an appreciation journal or writing letters expressing thankfulness—on the happiness of individuals, including families with children.

The impetus for studying what makes people happy is fairly recent. Nearly 10 years ago, Martin Seligman, now director of the University of Pennsylvania’s Positive Psychology Center, wrote several books, including Authentic Happiness and Learned Optimism, on what brings satisfaction and fulfillment. Later, as head of the American Psychological Association, Dr. Seligman was in a position to steer interest and research to the subject of happiness.

Today, teaching happiness has spread to universities, and some of the classes are the most popular ones on campus. The trend doesn’t stop there.

Emotional literacy is cited as a valuable skill parents can teach children. A leading group researching and promoting parental intervention to teach gratitude and optimism is the Greater Good Science Center in Berkeley, California.

You may be wondering why I am writing about positive psychology in a space normally reserved for conversations about fitness.

First, I am convinced that when some of us have pesky feelings that we don’t manage well, such as boredom, anxiety, worry and despair, we tend to stuff ourselves with food. If we eat our fill from the bowl of happiness, we may find it easier to resist other bowls, such as ones filled with chocolate sundaes. Moreover, if we teach the skill of managing mind-sets to our children, they will be less likely to medicate unpleasant feelings with food.

Second, practices that improve our emotional health also improve our physical health. Christine Carter, a researcher at the Greater Good Science Center, strongly believes that “families should have dinner together,” notwithstanding conflicting schedules, differences of opinion about what to eat and teenagers’ moodiness. Her studies, she says, have shown the benefits of this ritual in improving the emotional health of children.

Despite the demands of her own career and the complications of her husband’s schedule, Christine tries to practice what she preaches. Not only does her family try to eat together, but before each meal, family members say a prayer of gratitude. They also take the time to review the day’s events by savoring the good moments and extracting lessons from the more difficult ones.

The same practices can be used for those of us seeking to get fit and lose weight. As part of each day’s ritual, we can take time during our evening meal to express appreciation for the gifts we’ve received and to draw lessons from any difficulties. In practicing this ritual, we finish the day—whatever the events—in a state of appreciation.

Third, if I were to pick one factor that predicted whether someone could succeed at losing weight and becoming fit, I would pick outlook. Pessimistic, self-doubting persons have inadvertently stacked the odds against themselves. But confirms what I intuitively feel—that whatever our age, a positive, appreciative mind-set can be learned and must be sustained if we are to succeed in getting and staying fit.

According to Carol Dweck, a psychologist at Stanford University, almost all children start out positive and optimistic. Sadly, about half of them inadvertently lose that mind-set as they get older because of either feedback from others or self-criticism. To succeed in our fitness efforts as adults, we have to recover that youthful optimism and remember to take childlike delight in the gifts we receive.

Mike Carville, a friend of mine and owner of the South Yuba Fitness Center, begins his fitness classes by reminding students that the muscle they must exercise most consistently is the one between their ears. The best way to exercise it is to take lessons from whatever difficulties we encounter and give thanks for the good that comes our way.

     Plus, it takes 11 muscles to frown and 12 to smile. Given a choice, we might as well make the effort and use one more muscle. Every little bit of extra exercise helps, right?