Week 5: Getting active, March 14, 2010

This week I will focus on the up and downs on my efforts to get more active, concluding with what is working for me now.

Back in 2006, the last time I decided to get in shape, I joined the YWCA near my work. It was great to exercise over lunch as it provided a nice break in the day and I was able to do it with some regularly when I was in town. For much of the first 5-6 months, I found my weight bouncing up and down: when I was in town, I lost weight; when I was on the road, I seemed to gain it back. So I did not make any real progress. But I enjoyed getting in better shape physically, esp. the weight training, which I had never done before, always thinking that aerobics was the chief exercise objective.

In early 2007, I got tired of the lack of progress on losing weight and decided to do some more study on the topic, and esp. to learn more about the calories in food when I was traveling.  One handy reference I found was Nutrition in the Fast Lane, which lists nutritional information on 59 fast-food and casual dinners.

During that time, I also learned more about the value of weight training. It helps with weight loss as it raise your base metabolism and is something that we need, esp. as we age.

With more attention to my diet, esp. we traveling, and more consistency in my exercise regime, I finally made some consistent progress.

Then in June 2007, I was promoted to chief engineer of the Division of Water Resources and my dedication to exercise went out the window, my travel increased, and slowly I regained some, but not all, of the weight I had lost.

Over the next two years, I have tried to re-start my trips to the YWCA but never succeeded with any consistency; there is always too much pressing on me in this challenging new work position. I finally got tired of paying for a membership that I did not used, so I dropped the membership.

Another reason for my inconsistency at the YWCA which led to a new exercise routine: our new dog, Bingley. He is an English Setter . As it turns out, this bred is one that requires regular, daily exercise.  Otherwise, he becomes bored and creates his own activity in a way we do not appreciate. So I give him a 1 mile walk in the morning and another mile walk in the evening, every day, in virtually all weather. It is good for both of us. Yes, it takes time, but the health rewards are worth it.

Lately I have been trying to figure out how to add strengthening exercise to my routine. My problem is time. Morning is the best time but it is also the most limiting. Doing it at home is the most convenient.

I have recently found an exercise video that is working for me for the moment: The FIRM’s Slim Without a Gym. It is a 45 minute routine that is broken into 4 segments (cardio, core, upper body, gluts). It came with a jump rope, toning cord, and resistance loop. I can do 2 segments on one day with my walk; and then the other two segments on the next day with my walk. On a third day, I do a longer walk (or a bit of a walk/jog). I repeat these three days once again, and then take a day of rest for all but walk with the dog.  It is working for me so far.  The nice thing about this routine, is I can do it on the road as well.

[Note: the paragraph below was amended 3/29/2010 based on advice from Mary Elizabeth, my nutritionist friend]

My original posting encouraged morning exercise with a recommendation to exercise before eating any calories and then delay breakfast a bit. My thought was that if I do not have any significant amount of blood sugar in bloodstream, when I exercise, my body will have to go to my fat stores to get its energy.

However, on reading it, Mary Elizabeth gave me the following encouragement: “I suggest you eat breakfast before you exercise in the morning.  After all night of not eating, your body is in it’s fasting or “starvation” mode.  In this mode, your body works to expend as little energy as possible to hold on to fat and calories.  So, if you’re working out before eating, you’re body isn’t expending as much energy or burning as much fat as it could if you provide it a little energy before your workout to kickstart your metabolism.  Also, people tend to overeat at the next meal if they skip meals or don’t eat when they wake up in the morning.  You don’t have to eat a large breakfast, but something that has a little carb and a little protein is a good breakfast before workout to get your metabolism going for the day.  I like to do a piece of fruit and yogurt cup.  Think of it more like a snack in the morning.  Then, after your workout when you get to work, you can have a breakfast as well.”