Small changes, micro movements, focused control that is my new mantra for most of the people I see, work with and observe.
There is no question, our society, technology and quest for perfection has pushed us to instantaneous gratification levels so far off the mark, that we are driving ourselves crazy trying to do it all, all the time, all at once, all over and everywhere.
We are purely overdoing it.
Yes, our society has become overweight and obese, almost overnight, on the one hand.
Obesity has reached epidemic proportions globally, with more than 1 billion adults overweight - at least 300 million of them clinically obese - and is a major contributor to the global burden of chronic disease and disability. Economic growth, modernization, urbanization and globalization of food markets are just some of the forces thought to underlie the epidemic.
As incomes rise and populations become more urban, diets high in complex carbohydrates give way to more varied diets with a higher proportion of fats, saturated fats and sugars. At the same time, large shifts towards less physically demanding work have been observed worldwide. Moves towards less physical activity are also found in the increasing use of automated transport, technology in the home, and more passive leisure pursuits.1
However, at the same time, we are/have become obsessed with thin and skinny lines, looks and body re-creations.
-
Two, consecutive 60-90 minutes fitness classes taken 2-3x a week in an attempt to become healthy and lose weight is too much for a non-athlete.
-
Running 30 miles a week PLUS 4 hours of body weight training is excessive for the average person that is not
training for a tri-athelon. -
Daily dining on rice cakes and bananas for caloric reduction is purely excessive and basically a deadly combination.
Excessive dieting, obsessive fitness regimens, addictive exercise behaviors are the other side of the coin. Both issues are massive and neither will be eliminated entirely. Excess and extremes can only be shifted by slow and moderate movements toward the center. Moderation, balance, control with the small steps can be giant steps toward resolution.
Thus, I admonish clients with an eye toward a balanced lifestyle approach in the following manner:
- In building a fitness program for yourself, appreciate the fact that everyday day and every week need not be the same.
- You will not lose any strength or flexibility if you “give into” missing a session or perhaps alternating the days of the week for your favorite class.
- Do not allow "mindful will" to get in the way of your "physical reality."
- Utilize professionals (teachers, coaches, trainers, ) to assist/supplement your training. They, more than anyone else, are witnessing your form, execution, posture, balance and energy.
- Moderation is the key word. Don't exercise to the point of diminishing returns.
Finding Balance, Rest and Recovery
Time In our haste and desire to “get to the goal,” and “burn up the fat,“ we pump it hard, work it up and push it all the time; never creating the time to stop, rest, stretch and recover. Another big mistake for our body’s system.
Shocking our systems with high intensity training regimens cannot be sustained over the long term. Our bodies will adjust to the demands we place on it and in order for the system to "survive the stress,” (absent rest, recovery and relaxation) it will go into warrior "fight" mode and holding onto whatever it needs (usually stored fats) in the system to survive the fight.
The body’s nerve tissue, brain, and adrenal glands, thru catecholamines, help us respond to stress or fright and prepare the body for "fight-or-flight" reactions. Our adrenal glands make large amounts of catecholamines as a reaction to stress, which increase heart rate, blood pressure, breathing rate, muscle strength, and mental alertness. They also lower the amount of blood going to the skin and increase blood going to the major organs, such as the brain, heart, and kidneys.
Simply put, finding a balance such that we learn to relax more will help to bring down stress hormones and actually allow the body to use and burn the fat.
Meditation, visualization, deep breathing exercise programs can be useful to balance the system.< Moderating high intensity exercise with complimentary practices such as yoga, tai chi, or mediation to manage stress are clearly advisable.
Summary
I admonish taking moderate, small steps toward balancing our excesses in the work toward health and fitness. This is as true in the movement from excess contributing to overweight behaviors as it is in movement from excess contributing to underweight actions and behaviors.
1 World Health Organization, “Global Strategy on Diet, Physical Activity and Health” http://www.who.int/dietphysicalactivity/en/
