Steps to
“Super-Wellness”
“Super-Wellness”
Wellness is quite more than simply the absence of disease. Similarly, to be “well” does not
automatically mean one is fit. Rather,
there is a spectrum that improves from sickness, to wellness, to fitness. Fitness can be thought of as
“super-wellness”. Fitness keeps us at
the top of our game whether in sport or in health. But what does fitness mean? What traits make one fit?
automatically mean one is fit. Rather,
there is a spectrum that improves from sickness, to wellness, to fitness. Fitness can be thought of as
“super-wellness”. Fitness keeps us at
the top of our game whether in sport or in health. But what does fitness mean? What traits make one fit?
Many things can be correlated to determine fitness. For example, a body fat of 40% is unhealthy,
while 20% is healthy, and 10% is fit. Blood pressure of 160/90 is unhealthy, 120/70 is healthy, and 110/60
found in the fit athlete. Similar
comparisons can be made with many traits such as cholesterol, heart rate, and
so on.
while 20% is healthy, and 10% is fit. Blood pressure of 160/90 is unhealthy, 120/70 is healthy, and 110/60
found in the fit athlete. Similar
comparisons can be made with many traits such as cholesterol, heart rate, and
so on.
When I speak of fitness I’m referring to a collection of
attributes that confer the ultimate service to healthy “fit” human living. There are three main areas of focus in
determining overall fitness – cardiovascular, strength, and flexibility. Furthermore, there are three metabolic
pathways that humans use for athletic motion. The truly fit use each metabolic pathway to achieve the three elements
of overall fitness.
attributes that confer the ultimate service to healthy “fit” human living. There are three main areas of focus in
determining overall fitness – cardiovascular, strength, and flexibility. Furthermore, there are three metabolic
pathways that humans use for athletic motion. The truly fit use each metabolic pathway to achieve the three elements
of overall fitness.
The metabolic “engines” for movement are the phosphagen, glycolytic
and oxidative pathways. The phosphagen
pathway is used in high powered explosive activities lasting from 10 to 30
seconds, the glycolytic pathway in moderate-powered activities lasting a few
minutes, and the oxidative pathway takes over for low-powered activities that
last beyond several minutes. The
phosphagen and glycolytic pathways don’t require oxygen and are “anaerobic”
while the oxidative pathway relies on oxygen and is “aerobic”.
and oxidative pathways. The phosphagen
pathway is used in high powered explosive activities lasting from 10 to 30
seconds, the glycolytic pathway in moderate-powered activities lasting a few
minutes, and the oxidative pathway takes over for low-powered activities that
last beyond several minutes. The
phosphagen and glycolytic pathways don’t require oxygen and are “anaerobic”
while the oxidative pathway relies on oxygen and is “aerobic”.
Types of Fitness
Think of the marathon runner, thin and lean, and you have
the extreme example of the cardiovascular, oxidative fitness. The price of oxidative-only training is loss
of muscle mass, strength, speed and power (strength x speed). Activities such as cross-country skiing, long
distance running or swimming exemplify oxidative pathway activities of lower
power but longer duration. Aerobic
fitness alone is not total fitness.
the extreme example of the cardiovascular, oxidative fitness. The price of oxidative-only training is loss
of muscle mass, strength, speed and power (strength x speed). Activities such as cross-country skiing, long
distance running or swimming exemplify oxidative pathway activities of lower
power but longer duration. Aerobic
fitness alone is not total fitness.
Weightlifting is the basis of strength training. Particularly using the core muscles involved
in the deadlift, clean, squat and jerk, building strength, speed and power
along with flexibility. These
fundamental movements involving multiple joints simulate real-life demands on
the human body and produce hormonal and neurological changes that encourage
strength fitness far more than isolated single joint weight routines involving
curls, leg raises, etc.
in the deadlift, clean, squat and jerk, building strength, speed and power
along with flexibility. These
fundamental movements involving multiple joints simulate real-life demands on
the human body and produce hormonal and neurological changes that encourage
strength fitness far more than isolated single joint weight routines involving
curls, leg raises, etc.
Gymnastics, including the familiar Olympic routines, and activities
such as yoga, dance, and rock climbing, is especially geared toward developing
flexibility, balance and coordination of movement. These activities also encourage agile
transition from one movement to another and the ability to control the speed
and direction of movement, or accuracy.
such as yoga, dance, and rock climbing, is especially geared toward developing
flexibility, balance and coordination of movement. These activities also encourage agile
transition from one movement to another and the ability to control the speed
and direction of movement, or accuracy.
Total Fitness
Anaerobic activities can also help develop aerobic
cardiovascular health but need be structured properly. An example is “high intensity interval
training” which is basically intervals of work and rest, with work being an all
out effort. Work in the 10-30 second
time range would hit phosphagen pathways with a rest time of 30-90
seconds. Work in the 30-120 second time
range would hit glycolytic pathways with a rest of 60-240 seconds.
cardiovascular health but need be structured properly. An example is “high intensity interval
training” which is basically intervals of work and rest, with work being an all
out effort. Work in the 10-30 second
time range would hit phosphagen pathways with a rest time of 30-90
seconds. Work in the 30-120 second time
range would hit glycolytic pathways with a rest of 60-240 seconds.
One can repeat cycles of work and rest 5, 10 or 20 times,
depending on the overall intensity. My
22-minute morning bike routine has 8 cycles of 30 seconds of work with 90
seconds of rest, framed with a 3-minute warm up and a 3-minute cool down.
depending on the overall intensity. My
22-minute morning bike routine has 8 cycles of 30 seconds of work with 90
seconds of rest, framed with a 3-minute warm up and a 3-minute cool down.
By utilizing interval training the body will develop both
the strength and speed associated with anaerobic conditioning while developing
aerobic capacity as well. It is best to
use as many varied activities and interval patterns as possible, not only to
avoid boredom and muscle accommodation, but to encourage a broad development of
muscles and to use the different metabolic pathways.
the strength and speed associated with anaerobic conditioning while developing
aerobic capacity as well. It is best to
use as many varied activities and interval patterns as possible, not only to
avoid boredom and muscle accommodation, but to encourage a broad development of
muscles and to use the different metabolic pathways.
Examples of interval training include alternating between
sprinting and walking, biking super fast then just easy spinning, doing fast
intense weight repetitions or circuits followed slower resting repetitions or
circuits. Variation is the key so use
your imagination and have fun.
sprinting and walking, biking super fast then just easy spinning, doing fast
intense weight repetitions or circuits followed slower resting repetitions or
circuits. Variation is the key so use
your imagination and have fun.
Sports and Workouts
All sports use varying degrees of the different metabolic
pathways, but most of them will hit one pathway to the exclusion of the other
two. It is important to mix up the
activities to keep a well rounded fitness program. Two great workout programs that exemplify the
varied approach to fitness training are P90X and CrossFit. My wife and I have done the P90X routines for
years and especially enjoy that we can do them together, quickly, with a little
inexpensive equipment, in the comfort of our home.
pathways, but most of them will hit one pathway to the exclusion of the other
two. It is important to mix up the
activities to keep a well rounded fitness program. Two great workout programs that exemplify the
varied approach to fitness training are P90X and CrossFit. My wife and I have done the P90X routines for
years and especially enjoy that we can do them together, quickly, with a little
inexpensive equipment, in the comfort of our home.
The most aerobic sports include long distance running (over
2 miles) or swimming and cross-country skiing. The strength and speed building anaerobic sports include shorter
distance sprints (100-880 yards) in running or swimming, baseball, basketball,
volleyball, and wrestling. Some of the
best all around activities that incorporate all three metabolic pathways are
intermediate length running (1-2 miles) and swimming sets, downhill skiing and
rowing.
2 miles) or swimming and cross-country skiing. The strength and speed building anaerobic sports include shorter
distance sprints (100-880 yards) in running or swimming, baseball, basketball,
volleyball, and wrestling. Some of the
best all around activities that incorporate all three metabolic pathways are
intermediate length running (1-2 miles) and swimming sets, downhill skiing and
rowing.
Whether a young athlete in training, a middle-aged doctor
trying to stay fit, or elderly hoping to hang on to mobility and function, the
concept of total fitness applies. The
only change that needs to be made is that of intensity. Adjust the degree of difficulty but still
follow the interval training and variation in workouts or activities.
trying to stay fit, or elderly hoping to hang on to mobility and function, the
concept of total fitness applies. The
only change that needs to be made is that of intensity. Adjust the degree of difficulty but still
follow the interval training and variation in workouts or activities.
If you are just starting out with fitness training or
wanting to increase you fitness, keep in mind that it may be best to work through
a progression starting with sound nutrition, then moving first through stages
of cardiovascular conditioning, flexibility, and strength, then finally
sports. While sports encourage building
all of the fitness attributes, the targeted workouts will more quickly and
completely develop total fitness.
wanting to increase you fitness, keep in mind that it may be best to work through
a progression starting with sound nutrition, then moving first through stages
of cardiovascular conditioning, flexibility, and strength, then finally
sports. While sports encourage building
all of the fitness attributes, the targeted workouts will more quickly and
completely develop total fitness.
Done properly, total fitness will support overall health and
is a critical part of aging well. It
provides a reserve of protection against illness and frailty of aging. Work to develop the fitness of an 800-meter
track athlete, weight lifter and gymnast and you’ll be more than fit – you’ll
be super fit!
is a critical part of aging well. It
provides a reserve of protection against illness and frailty of aging. Work to develop the fitness of an 800-meter
track athlete, weight lifter and gymnast and you’ll be more than fit – you’ll
be super fit!
FREE
Seminar
Seminar
“Food
Allergies and Intestinal Health”
Allergies and Intestinal Health”
Monday,
March 18th, 6pm at the IMC
March 18th, 6pm at the IMC
RSVP at
245-6911
245-6911
Bio
Scott Rollins, MD, is Board Certified with the American
Board of Family Practice and the American Board of Anti-Aging and Regenerative
Medicine. He specializes in Bioidentical Hormone Replacement for men and
women, thyroid and adrenal disorders, fibromyalgia, weight loss and other
complex medical conditions. He is
founder and medical director of the Integrative Medicine Center of Western
Colorado (www.imcwc.com)
and Bellezza Laser Aesthetics (www.bellezzalaser.com). Call 245-6911 for an appointment or more
information.
Board of Family Practice and the American Board of Anti-Aging and Regenerative
Medicine. He specializes in Bioidentical Hormone Replacement for men and
women, thyroid and adrenal disorders, fibromyalgia, weight loss and other
complex medical conditions. He is
founder and medical director of the Integrative Medicine Center of Western
Colorado (www.imcwc.com)
and Bellezza Laser Aesthetics (www.bellezzalaser.com). Call 245-6911 for an appointment or more
information.
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