Breaking Down Fitness Myths

ACE Healthy Living

There’s no shortage of information sources in the world today. This is both a blessing and a curse. On one hand, we literally have countless resources at our fingertips. On the flip side, the available information isn’t always credible or reliable. This is particularly true when it comes to health, nutrition and fitness “advice.”

It takes little effort to discover a “source” whose author took creative liberties with the science of exercise and offered an interpretation that ultimately sends the well-intended reader down a path of bewilderment. Fitness myths typically start with a grain of misunderstanding and spiral into “how to” guidance with wildly questionable rationales and unfounded claims. Here are a few of the most popular myths those of us in the health and fitness industry battle to bust:

The Fitness Myth: Abdominal crunches will give you a six-pack.

The Fit Truth

As a health and fitness professional, I consistently advocate for building a strong core using a variety of techniques beyond the common abdominal crunch. Core work, including abdominal crunches, is a highly effective method for increasing muscular endurance, strength, spine stabilization and posture. However, countless abdominal crunches will not necessarily reveal the “six-pack” look. Obtaining that chiseled midsection takes more than perpetual toe touches. To flatten the stomach, one must work to achieve a favorable change in body composition (reduce fat and build muscle). This is accomplished through a strategic combination of cardiovascular activity, resistance and core training (to increase resting metabolic rate and strength), which are all supported by healthy and balanced eating habits.

The Fitness Myth: If women weightlift, they will get “bulky.”

The Fit Truth

Nothing could be further from the truth. Women can and should lift weights (heavy ones) without the fear of becoming anything more than healthy, toned and strong. Note that these characteristics are not synonymous with “bulky.” One of the fundamental ingredients for muscle growth is testosterone, which is a hormone found in high concentrations in men, but not so much in women (women do have testosterone, but not in the levels present in men). While some females are predisposed to developing significant muscle tone and size, this is not the case for all. Women lack the chemical make-up required to “bulk up” without extreme training volumes, strict dieting habits and possible supplementation. Fortunately, more and more women are getting the message and dropping the light weights.

The Fitness Myth: If resistance training stops, muscle will turn to fat.  

The Fit Truth

The first thing you need to know is lean tissue (muscle) and non-lean tissue (adipose/fat) are entirely separate materials with different biochemical structures, metabolic rates and functions. If an individual (this is true for men and women) stops lifting weights and adopts a sedentary lifestyle, lean tissue will atrophy (weaken) and reduce in size. Muscle will not and cannot turn to fat. However, the resting metabolic rate will slow as a result of decreased muscle mass, because muscle tissue is more metabolically active than fat tissue.

The Fit Myth: Working out in the “fat-burning zone” helps you lose weight.

The Fit Truth

This is one I like to consider a “half-truth.” Yes, a “fat-burning zone” does exist—it’s the point at which lipids are being used as the primary source of fuel. Lipids are generally utilized at rest (including sleep) and during very low-intensity activities. While that part might be true, fewer calories are burned during lower-intensity activities. In fact, the number of calories burned in this “zone” is too low to initiate (or maintain) weight loss. If the goal is weight loss, a higher-intensity activity is desirable. The overall goal should be to increase the heart rate and burn off a significant number of calories.

Remember, successful weight loss strategies are a marriage between physical activity, sound nutrition, hormonal balance and positive changes in lifestyle habits.

The Fit Myth: Stretching before a workout is beneficial.

The Fit Truth

This is also a “yes and no” type of statement. Health and fitness professionals advocate for warm-up and cool-down periods for good reasons. First, a warm-up prepares the body to meet the demands of a workout. A warm-up does this by increasing muscle temperature and heart rate, releasing specific hormones, getting you mentally “fired up,” and improving range of motion. However, static stretching should be performed at the end of the workout during the cool-down portion. The most effective type of stretching before a workout is a dynamic series of exercises. This type of stretching involves the whole body, large muscles and multiple joints. The goal is to activate the muscles you will use during the workout. Static stretching, on the other hand, is focused on elongation and relaxation (generally). You don’t want to enter a workout in a relaxed and stretched state—chances are you will reduce force output and your workout won’t have the same quality or effectiveness as if you were to save the static hold for the end.

Fitness myths have always and will likely continue to plague the industry and confuse even the most committed fitness fans. As you search for answers to your fitness questions, visit reputable websites and authorities such as ACE. The bottom line: If it sounds too good to be true, it most likely is. Be sure the author’s credentials and scientific evidence back up the information you find before taking it as truth.

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3 Secrets to Burning Fat Effectively

Tips for Getting Your Workout Balance Correct

By Paul Rogers | Reviewed by Richard N. Fogoros, MD Updated December 31, 2017

Burning fat is key to weight loss, body shaping, and improved health or athletic performance. Whether trimming the waistline, smoothing the love handles or losing the cellulite, we all know we should do it but rarely do it right.

The solution lies largely in our understanding of human physiology and what is needed to achieve that “sweet spot” where we burn more fat than we consume.

Why Dieting Doesn’t Work

It is all about energy in and energy out.

The body is a system of which fat is a part. You need to work within that system to understand the role that fat plays and why it can sometimes accumulate excessively.

The body normally burns fat and a mixture of carbohydrates, in the form of glucose, for fuel. The level by which these fuels are consumed is based largely on your physical activity and the number of fats and carbohydrates you consume. When you are at rest, the body will store these fuels for future use. When you are active, the body will turn to these reserves for fuel.

The problem arises when you take in more energy through food than you consume through exercise. Often within a short period of time, the fat and glucose can accumulate to a point where you not only gain weight but begin to develop glucose intolerance.

When this happens, people will often make the mistake of cutting out all carbohydrates and all fats, assuming that the body will burn off the reserves on its own.

The problem with this is that, by starving yourself, your body will start breaking down its own tissues to keep the system going. This means that whenever the glucose reserves are used up, the body will start breaking down the proteins in muscles to create new glucose molecules to keep itself going.

In essence, the body will be eating itself up. And, while some fat loss will be achieved, it will mostly at the expense of lost lean muscle mass.

It is only by combining a well-balanced diet with exercise that you can burn those fat reserves while providing your muscles the proteins needed to remain strong.

Finding Your Fat Burning Zone

Once you hit upon the correct diet (consisting of quality proteins and a reasonable amount of fat and carbs), you will need to structure an exercise program with right intensity and time to achieve the ideal fat burning zone.

The fat burning zone can differ from person to person. Generally speaking, it implies a slower pace over a longer period of time (90 minutes or more). But this is not always the case.

Even at a faster pace, you will burn some fat, albeit less than you would glucose. This may be appropriate if you are a seasoned athlete who needs to shed a few pounds. If, on the other hand, you are less fit and have considerably more weight to lose, your ideal fat burning zone would involve a slow and steady approach.

To illustrate the difference:

• Walking on a treadmill for 30 minutes burns 180 overall of which 108 constitute fat (40 percent glucose and 60 percent fat).

• Running on a treadmill for 30 minutes burns 400 calories of which 120 constitute fat (60 percent glucose and 40 percent fat).

Why Weight Training Is Needed to Burn Fat

There is another maxim to remember when trying to trim those extra inches: more muscle burns more fat. What this means is that, if you are able to achieve the right intake of protein and exert the right amount of effort to build muscle, all that is really left to burn is glucose and fat.

This would require you to incorporate exercises that build muscle rather than just sweat. While step and spin classes are great ways to burn fat, they cannot do it as effectively on their own, particularly around the waist, trunk, and upper body.

For this, you would need to combine a cardio workout with a structured weight training program.

Why? Because lifting weights moves you quickly into a high-intensity zone, albeit for shorter bursts. While working on a treadmill, cycle, or row machine can burn a lot of calories, if your goal is to burn fat, you need to address your muscle-fat ratio.

What this means is that you need to build more muscle in relation to your body fat. If you don’t, you may lose weight but fail to achieve the tone needed to refine the waist, hips, buttocks, thighs, legs, and upper body.

Summing Up

The practical approach to burning fat (as opposed to shedding a few pounds) relies on three basic tenets, whether you are new to training or an experienced athlete:

• Increase muscle with weight training. Extra muscle burns more energy both during activity (the active metabolic rate) and at rest (the resting metabolic rate). Cardio alone usually can’t accomplish this, and dieting definitely won’t.
• Lift heavier weights. This means finding weights that allow you to complete eight to 12 reps with enough effort to be challenging but not too much as to lose form. If you are able to manage 15 to 20 repetitions, you won’t build muscles and would be better served doing just cardio.
• Incorporate higher intensity cardio. High-intensity exercise, even if only in short bursts, may help rev up the metabolism quickly, particularly at the start of a workout. But don’t overdo it. Keep the intensity within your recommended maximum heart rate, and remember that fat burning requires the right amount of intensity and time.

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8 Things that Slow Down Your Metabolism

Author

Tiffani Bachus

Contributor

Tiffani Bachus, RDN, is a wellness professional dedicated to helping her clients develop a healthy balanced lifestyle. An accomplished fitness competitor and dancer, Tiffani won Fitness America and Arizona Dancing With The Stars and has graced the covers of numerous fitness health magazines including Oxygen Magazine. She has been featured as a fitness expert on Channels 3 and 15 in Arizona and is a columnist for Oxygen and Clean Eating Magazines. Tiffani co-authored the book, No Excuses! 50 Ways to ROCK Breakfast featuring 50 healthy clean eating breakfast recipes. Tiffani is also a Personal Trainer and Group Fitness Instructor.

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50 Ways to Cut Calories

by Len Kravitz, PhD on Dec 13, 2017

Review research about why diets and dieters continue to fail, and learn how small changes can lead to big results.

For the first time ever, overeating is a larger problem than starvation among the world’s overall population (Buchanan & Sheffield 2017). Losing weight—and, perhaps more importantly, not regaining it—is a challenge facing millions of people worldwide. According to the World Health Organization (WHO), global obesity rates have nearly tripled since 1975. Further, 1.9 billion adults, 18 years and older, were overweight in 2016. Of these people, more than 650 million were obese (WHO 2017). In 2013, the American Medical Association House of Delegates declared obesity a “disease” requiring treatment because of the multiple medical, functional and psychological complications associated with it.

There are numerous “remedies” for being overweight or obese. People buy the newest weight loss books, cut out sugar, eat low-fat and/or low-carb diets, and try the latest quick-fix weight loss products or programs. Yet none of these “solutions” has resolved the obesity epidemic.

This article presents an energy balance update and contemporary understandings of why diets don’t work and why people are missing the mark. Fitness professionals can use the 50 easy-to-implement calorie-cutting ideas presented, along with information about the evidence-based small-steps approach, to help clients start off the New Year with a personalized, realistic and long-lasting healthy eating plan.

Why Do Diets Fail?

Dieting can be defined as a deliberate attempt to restrict food consumption and achieve (or maintain) a desired body weight (Buchanan & Sheffield 2017). The inherent message in many diet plans is that certain foods or food groups are making us fat, and we must largely or completely avoid them. Although numerous plans claim to be medically sound, the associated long-term, health-related benefits are incomplete, and the restrictive nature of these plans makes them difficult to follow and maintain. However, the diet industry continues to be focused on which foods we should eat. While this appears to be a successful sales and marketing approach, it doesn’t educate people about the negative effects of consuming large quantities of food and sugary drinks, a primary factor in ongoing global weight gain. The fact is, “The development of obesity by necessity requires positive energy imbalance over and above that required for normal growth and development” (Hall et al. 2012). There’s no way of getting around it—a person who eats and drinks too much is going to gain weight, and a person who seeks to lose weight must limit calorie intake.

What Do We Know About Dieters?

After decades of research investigating “the battle of the diets,” a new line of study is examining the psychosocial factors linked to successful and unsuccessful dieters (Buchanan and Sheffield 2017). Recent findings submit that a key factor in dietary success is adherence to the diet. Successful dieters have resilient adherence; how or why they develop this commanding capacity is yet to be determined.

This pioneering research also indicates that people who fail at dieting often adopt an “all-or-nothing” approach, thinking in a dichotomous way (i.e., their thoughts go in two directions) (Buchanan & Sheffield 2017). By contrast, those who are successful tend to think about dieting as a process in a continuum of changes. Personal trainers who work with dichotomous-thinking clients should acknowledge small weight management victories and openly discuss lapses in an effort to teach clients that successful weight management includes ups and downs. The research by Buchanan and Sheffield offers other insightful findings that can be helpful in client interactions (see the sidebar “Research Findings on Why Dieters Fail”).

Revisiting the Three Components of Energy Balance

Consumption of fat, protein and carbohydrate not only provides energy for daily living but also determines a person’s weight. A lean adult stores about 130,000 kilocalories of fat and may have ~35 billion adipocytes (fat cells), while an extremely obese individual can store ~1 million kcal of fat and may have ~140 billion adipocytes (Hall et al. 2012). Fat is stored primarily in the form of triglycerides.

Carbohydrate is stored as glycogen, which is bound to water, in the liver and muscle. Changes in carbohydrate storage often result in sizable shifts in fluid storage. The more carbohydrates are eaten and stored, the more fluid the body retains. Fat, by contrast, does not need any water to bind with it for storage in the body, and protein needs very little water. Therefore, a person who eats a higher percentage of carbohydrate (not necessarily more calories) will retain more water, thus increasing total body weight.

As little as 2%–10% of total food intake becomes waste and is excreted. The rest is absorbed and oxidized for energy, including growth, physical activity, cell maintenance, pregnancy and lactation, and other biological life processes. These physiological processes are fueled by the energy harnessed from fat (9 kcal/gram), carbohydrate (4 kcal/g) and protein (4 kcal/g). Some foods, depending on the type of fiber content they have, are not digestible and are thus not absorbed and used by the body (Hall et al. 2012).

Hall et al. explain that common energy balance components of interest in weight management include resting energy expenditure (REE), thermic effect of food (TEF) and activity energy expenditure (AEE). REE is the energy needed throughout the day to stay alive and does not include energy used for exercise. It represents two-thirds of the body’s energy needs and can vary widely between people, primarily according to body size (the greater the body mass area, the greater the REE needed to stay alive) and body composition (muscle versus fat). Resistance training, when performed regularly, directly affects muscle mass and may influence (i.e., increase) a person’s REE. The heart, brain, liver and kidney, which weigh relatively minor amounts, demand substantial energy for life and contribute pointedly to the body’s total REE. Interestingly, scientists believe that approximately 250 kcal/day of REE are not fully accounted for by differences or variabilities between people.

TEF is linked to food processing and digestion. Owing to its dietary composition, protein elicits the highest TEF, followed by carbohydrate and then fat. TEF varies between individuals. AEE is the fuel used by the body via structured exercise and nonexercise movement (such as moving, shopping and completing daily chores). This is the factor with the greatest observable range, as many people move a lot during their waking day and exercise regularly, while others don’t move much at all (Hall et al. 2012).

The Small-Changes Approach to Combating Obesity

The small-changes approach was originally designed to support small lifestyle changes and prevent gradual weight gain (Hill 2009). It has evolved to be a wide-ranging strategy that incorporates minor changes in diet and physical activity to combat overweight and obesity. The concept is that small changes, such as cutting calories or making food substitutions, are much easier to implement and maintain than many traditional dietary interventions.

Four Reasons Why the Small-Changes Strategy May Work

A 17-member task force from the American Society for Nutrition, the Institute of Food Technologists and the International Food Information Council evaluated the efficacy of the small changes obesity intervention. According to Hill, there are four major reasons why this approach may succeed:

1. Small changes are more realistic to achieve and maintain than large ones. From years of research and observation, the committee concurred that large behavioral and lifestyle changes are the most difficult to sustain. However, small changes—such as simple food substitutions (i.e., replacing a 12-ounce regular soda with a glass of water with lime)—are quite doable and maintainable.
2. Even small changes influence body weight regulation. Hill contends that most people in the United States gradually gain weight over time. He explains that a slight increase in energy intake (diet) combined with a slight reduction in energy output (exercise and physical activity) can be enough to create an “energy gap” of 100 kcal/day, with a stored body fat efficiency of about 50 kcal/day. Thus, as a mean average, countless people are gaining about 2 pounds (or more) of fat per year (Hill 2009).
3. Small, successful lifestyle changes improve self-efficacy. Self-efficacy is a person’s own sense of being capable of performing in a certain manner (in this case, making small lifestyle changes) to attain certain goals (in this case, losing weight and preventing weight regain) (see Figure 2). The task force suggests that positive changes in self-efficacy may motivate people to greater weight loss progress.
4. The small-changes approach may be applied to environmental forces. Through triumphant marketing campaigns, business entities such as restaurants, food industries and fast-food establishments have created environmental cues that encourage excessive food intake. It is hoped that the small-changes approach can successfully restrain these environmental forces (see the sidebar “The Balance Calories Initiative” for one example).

The NEAT Approach: More Moving, Less Dieting

In 2005, James Levine and colleagues introduced the concept of nonexercise activity thermogenesis (NEAT), initiating a new line of research that has investigated the role of daily posture changes—standing, walking and moving—in combating weight gain and obesity. Levine and his team explained that NEAT comprises the energy expenditure of all nonplanned physical activities/exercises. They determined that in men and women who don’t exercise but who actively move during the day, NEAT contributes an additional 350 kcal of energy expenditure per day. Since the introduction of NEAT in 2005, scientists have sought to identify an optimal dose to recommend. (See “A Smart Way to Move” in the September 2017 issue of IDEA Fitness Journal to learn more about NEAT.)

Positive Lifestyle Changes

“Obesity is preventable” (WHO 2017). This is a crucial message for fitness professionals to convey to clients, along with the mindset that healthy eating is a habit, not a diet. With diligence and dedication, fitness professionals are leading the way to creating a healthier society. Encourage small changes to pave the way for big winning moments, one client at a time.

50 Ways to Cut Calories

The following 50 tips to cut calories fall into eight categories:

Control Over Tempting Sensation Habits

1. Control triggers. For some people, certain foods trigger overeating. Be aware of these foods and find ways to avoid them by substituting satisfying, nontriggering foods.

2. Plan for parties. Before attending social events, dinner parties or catered occasions where there will be rich, high-calorie foods, eat a light protein-based snack (i.e., bean salad or yogurt).

3. Find a balance with favorite foods. It’s common to overindulge on favorite foods. Identify yours and commit to enjoying them, but don’t overindulge.

4. Be aware of breakfast starch overload. Many people treat themselves to a special bagel for breakfast, along with cream cheese, coffee and juice. Since a bagel today is equivalent to about five slices of bread, try a breakfast of egg whites, fruit and a quarter bagel instead.

5. Combat protein overload at dinner. Restaurants regularly entice customers with irresistible steak, seafood and chicken specials. Split a meal with a friend to cut the colossal protein calorie overload. Perhaps start the meal with a low-fat salad, and eat plenty of vegetables.

Simple Substitutions

6. Switch from a 3-ounce serving of meat to the equivalent of a meat alternative, such as lentils.

7. Switch from a serving of bread to a serving of rice cakes (about five rice cakes).

8. Switch from a 6-ounce glass of orange juice to a cup of cantaloupe.

9. Switch from a 1.5-ounce serving of cheese to an 8-ounce yogurt.

10. Switch from a half-cup of dried fruit to a cup of berries.

Wise Choices

11. Choose olive oil–based dressings instead of the creamy types.

12. Choose the grilled fish or chicken over fried options.

13. Choose whole-wheat or rye instead of white bread.

14. Order mixed berries for dessert rather than a slice of cheesecake, or ask for just a small serving.

15. Choose mustard over mayonnaise on sandwiches.

Surviving the All-You-Can-Eat Buffet

16. Choose only the foods you really enjoy.

17. Fill up on veggies, fruits and salads, and put the dressing on the side.

18. Skip foods with a lot of sauce.

19. Commit in advance to eating just one decent-sized plate, and avoid wearing loose-fitting clothes.

20. Eat slowly, savoring each bite as you (hopefully) engage in conversation with a friend or companion. Enjoy your meal with water rather than soda.

Clever Calorie-Cutting Ideas for Home Dining

21. When preparing and cooking multiple meals, freeze what you’re not immediately eating in single-serving containers. Bake casseroles in individual-size dishes.

22. To minimize overeating, serve the main dish on a salad or bread plate. Don’t leave food sitting on the counter.

23. Do not eat anything out of a bag or container. Place the food on a plate or in a bowl so you see precisely how much you’re eating.

24. Follow the “rule of one”: Have only one helping of each food group. The exception to this is vegetables.

25. Look out for added sugars (and their extra calories) in many packaged foods, including frozen dinners, salad dressings, breads and pasta sauce. Buy unsweetened oatmeal, cereal and yogurt, and sweeten them yourself with a tad of sugar or honey.

Smart Swaps

26. Make special requests when you go out to eat. For instance, swap out fries for vegetables or, when ordering a burrito, smart-swap cheese for extra tomato and lettuce.

27. Break the mayonnaise habit. Just one tablespoon of mayonnaise can have over 50 calories (depending on the brand).

28. Spice your tea or coffee with cinnamon, which helps stabilize blood sugar and is a good source of vitamin K and iron.

29. Choose the miniature versions of desserts.

30. Order appetizers as your meal.

31. Avoid the oversized food and drink portions that most restaurants serve; stick to regular-sized portions or try the kiddie size if there is one.

32. Smart-swap tomato-based sauces for creamy ones.

33. Choose thin pizza crust instead of deep-dish.

34. Avoid monster 18-ounce margaritas, which add more than 400 calories to a meal.

35. De-fat your café latte. A medium 18-ounce latte made with whole milk has 265 calories. A small 12-ounce latte made with fat-free milk has 125 calories.

Guiltless Fast Food

36. Pay attention to your personal hunger meter. Stop eating when you feel comfortable, not full.

37. Order small sizes of all food options and enjoy the meal with a seltzer, sparkling water, iced green tea, or water with lemon. Sweet drinks—a go-to with fast-food meals—are a major source of added sugars. The verdict is still out on the health consequences of diet beverages. There is emerging evidence that some sugar substitutes may upset metabolic processes, possibly leading to weight gain.

38. Stay away from anything that says “double” or “triple.”

39. Steer clear of any meals that say “supersize,” “mega,” “biggie” or “jumbo.”

40. Be aware that some no-fat and low-fat meals have a fair number of calories.

Winning Ways to Live

41. Do not keep sugary drinks in the house.

42. Choose a low-calorie meal starter, such as salad or soup, to help prevent overeating later in the meal.

43. Order salad dressings on the side. Often even healthy, “low-calorie” salad dressings can be deceptively high in calories owing to the amount used.

44. Beware of the breadbasket. The bread-and-butter habit can add hundreds of calories to your meal. In fact, one slice of white bread with butter is 116 calories—and the bread may make you hungrier. The carbohydrate in it may trigger insulin production, which increases hunger. Send the breadbasket back, or ask your server not to bring bread to the table in the first place.

45. Be judicious with the chips and salsa when you go out for Mexican food. Practice moderation.

46. Prune your meal. Literally trim the meal you have chosen to eat. For example, if you’re eating a burger, take off the bun to save around 160 calories.

47. Be mindful of your alcohol consumption. There’s nothing wrong with appreciating a drink something but be aware of the calories you’re consuming.

48. Eat more whole fruits, which contain lots of fiber, vitamins, minerals and antioxidants.

49. Eat a little lean protein at most meals. This goes a long way toward making you feel satisfied.

50. Final reminder: If you truly want to lose weight and prevent weight regain, find sustainable ways to cut back on calories. In addition, keep progressing your cardiovascular and resistance training workouts.

Research Findings on Why Dieters Fail

In a research summary, Buchanan & Sheffield (2017) declare that their findings make it clear that professionals working with weight management clients need to design individual interventions that can be tailored to the changing needs of each client. Following are some additional take-home messages:

Media messages confuse dieters. Many dieters feel conflicted and torn between foods they are motivated to eat and foods they are told to restrict. Some consensus might alleviate their confusion. Reflect for a moment on this: For the past 10 years, there has been an ongoing vigorous debate about the efficacy of low-carbohydrate versus low-fat interventions for optimal weight loss. How bewildering this must be for a lot of people!

Many dieters experience high levels of body dissatisfaction and poor self- esteem. Repeated diet failure becomes a negative predictor for weight loss success. See Figure 1 for the mental health consequences of repeated diet failure.

The goal of health improvement does not motivate people to lose weight. Achieving changes in appearance is the principal motivation for many dieters.

Dieters tend to return to their previous eating habits. Regardless of whether a diet is successful or not, regression is common. This suggests that people see a diet as a phase, not a lifestyle change.

Many dieters grapple with food cravings. The restrictive nature of some diets leads many people to crave or intensely focus on certain “forbidden” foods. This can lead some dieters to periodically lose control and eat until full, a behavior called disinhibited eating.

Some dieters experience changes in self-perception. If these people deviate from their diets, they may describe themselves negatively (e.g., “I have no willpower; I’m weak”). They base their self-worth on their dietary success, which can contribute to feelings of low self-esteem.

The Balance Calories Initiative

Here’s an example of the small-changes approach in action. The Balance Calories Initiative is a landmark effort to decrease beverage calories in the American diet, and some major beverage companies have signed on (Alliance for a Healthier Generation 2016). These companies have committed to

1. introducing no-, low- and mid-calorie beverages;
2. reformulating full-calorie beverages to contain fewer calories per ounce; and
3. engaging in marketing efforts to help retailers change shelf layouts so that consumers’ attention is drawn to reduced-calorie options and smaller package sizes.

The reported changes in beverage-drinking habits from the program’s launch in 2014 to 2015 were slight. However, officials remark that driving change of this magnitude takes time, and beverage companies are committed to providing consumers with smaller sizes and information about consuming less sugar. The small-changes approach shows that concerned public health organizations can successfully collaborate with private sectors to combat obesity.

IDEA Fitness Journal, Volume 15, Issue 1

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How Many Steps Are in a Mile?

Your steps per mile depend on your stride length

By Wendy Bumgardner

Updated November 03, 2017

The average person takes between 2,000 and 2,500 walking steps per mile as counted by a pedometer or fitness band. Running steps have a longer stride length and you may take between 1,400 and 1,700 steps per mile. A total of 10,000 steps equals 4 to 5 miles. But the number of steps per mile varies from person to person and depends on your stride length.

Measuring your stride length will give you a much more accurate number for your personal steps per mile.

Your stride length is the distance is from the heel print of one foot to the heel print of the other foot. This is the distance traveled forward by a single leg. Your stride length varies depending on whether you are walking or running, and whether you are on hills or rough trails, or crossing streets with starts and stops.

If you know your stride length, your steps per mile will be:

• 5,280 divided by your stride length in feet.
• 63,360 divided by your stride length in inches.

See more rules of thumb and ways to estimate your typical steps per mile.

Typical Steps per Mile Walking and Running

For a quick rule of thumb, a research study found these average steps per mile at walking and running speeds:

• Walking 20 minutes per mile (3 miles per hour): 2,250 steps per mile
• Walking 15 minutes per mile (4 miles per hour): 1,950 steps per mile
• Running 12 minutes per mile (5 miles per hour): 1,950 steps per mile

Small Steps for Lasting Health

When it comes to new year’s health resolutions, focus on the small things that can be easily maintained year round. Follow this month-long guide for daily tips.

Get Started Now

• Running 10 minutes per mile (6 miles per hour): 1,700 steps per mile
• Running 8 minutes per mile (7.5 miles per hour): 1,400 steps per mile

Using these averages, here is how far you might go using various step totals.

Steps	Walk (Shorter Stride)	Brisk Walk/Jog (Moderate Stride)	Run (Long Stride)	Fast Run (Very Long Stride)
1,000	0.4 miles	0.5 miles	0.6 miles	0.7 miles
2,000	0.9	1.0	1.2	1.4
3,000	1.3	1.5	1.8	2.1
4,000	1.8	2.1	2.4	2.9
5,000	2.2	2.6	2.9	3.6
6,000	2.7	3.1	3.5	4.3
7,000	3.1	3.6	4.1	5.0
8,000	3.6	4.1	4.7	5.7
9,000	4.0	4.6	5.3	6.4
10,000	4.4	5.1	5.9	7.1
12,000	5.3	6.2	7.1	8.6
15,000	6.7	7.7	8.8	10.7
20,000	8.9	10.3	11.8	14.3
25,000	11.1	12.8	14.7	17.9
30,000	13.3	15.4	17.6	21.4
40,000	17.8	20.5	23.5	28.6

Steps per Mile Estimated by Height

A widely quoted estimate of stride length is 42 percent of height, although further research shows that ratio is only moderately accurate. Many pedometers use these estimates and ask for your height during setup. Rough estimates of steps per mile based on a stride to height ratio are:

Height	Steps per Mile
4 feet 10 inches	2,601 steps
4 feet 11 inches	2,557 steps
5 feet even	2,514 steps
5 feet 1 inch	2,473 steps
5 feet 2 inches	2,433 steps
5 feet 3 inches	2,395 steps
5 feet 4 inches	2,357 steps
5 feet 5 inches	2,321 steps
5 feet 6 inches	2,286 steps
5 feet 7 inches	2,252 steps
5 feet 8 inches	2,218 steps
5 feet 9 inches	2,186 steps
5 feet 10 inches	2,155 steps
5 feet 11 inches	2,125 steps
6 feet even	2,095 steps
6 feet 1 inch	2,067 steps
6 feet 2 inches	2,039 steps
6 feet 3 inches	2,011 steps
6 feet 4 inches	1,985 steps

How to Measure Your Steps per Mile

The best way to find your average steps per mile is to count them over a course of a known distance, several times, and find your own average. You can use a step-counting pedometer or the pedometer function of your mobile phone to count your steps, or you can count them in your head.

• Track: To find a measured mile, you can use a regulation quarter-mile track at a local school. You may have to ask the coach to ensure it is a quarter-mile track (1,320 feet) rather than a 400-meter track (1,308 feet). Walk in the inside lane only. Count your steps. It’s best to go around four times to get a full mile on a quarter-mile track, so you won’t need to do any math. For a 400 meter track, go around four times and multiply your steps by 1.009.

• Football Field: A football field is 300 feet from goal line to goal line. Count your steps as you walk or run at your usual pace from goal line to goal line. Multiply your steps by 17.6 to get your steps per mile.
• App: You can use a mobile app such as MapMyWalk that will count your steps and measure a mile with your phone’s GPS at the same time. However, the mile distance can be off by 10 percent using GPS. For better accuracy, choose a place to walk that is in an open area with a clear view of the sky and no twists or turns. GPS signals travel between your phone and multiple satellites in orbit. They can get confused by buildings, trees, and hillsides, resulting in a less accurate distance measurement.

• Measured Mile: Another method is to use an online mapping site to map you a mile course in your local area, then walk it with a pedometer or pedometer app. It’s wise to choose a straight course without turn and curves for the best accuracy.

Steps per Mile From Stride Length

Most pedometers request that you enter your stride length during setup in order to calculate distance based on your step count. An average that you will see listed in many places is 2.2 feet (0.67 meters) for women and 2.5 feet (0.762 meters) for men, but it depends very much on height. Steps per mile would be 5,280 feet divided by your stride length in feet. A pedometer takes the number you have entered as stride length and divides a mile by that number to calculate the distance you have walked.

To measure your stride length, you can use various methods such as walking a football field (300 feet) and using these equations:

• 300/step count = stride length in feet
• 3600/step count = stride length in inches

Correcting Your Pedometer and Fitness Band Distance

If you find that your pedometer is telling you that you have gone farther than a mile in a measured mile, then increase the stride length programmed in the pedometer.

If it is telling you that you have gone less than a mile in a measured mile, then reduce your stride length programmed into the pedometer.

For Fitbit fitness bands and pedometers, you can adjust your stride length via the Edit Profile function on the online Dashboard. In the Fitbit app, it can be set in the Account, Advanced Settings, Stride Length menu. You can set different lengths for walking and running strides.

Fitness trackers you wear on your wrist may be counting arm motion rather than steps. Read the instructions to see how to set its sensitivity, so it isn’t over-counting steps. Research says that wearing it on your non-dominate wrist is better for accuracy. For example, if you are right-handed, wear it on your left wrist.

Your steps per mile will be inaccurate when wearing a wrist-based fitness tracker if you don’t use arm motion, such as when you are holding onto the handrails of a treadmill or pushing a baby stroller. They may also be inaccurate when you are using trekking poles and not moving the poles every step.

A Word From Verywell

Knowing how many steps are typical for a mile, you can begin to envision how much you need to walk to log 10,000 steps per day on a pedometer. It also works in reverse. The miles might not seem so long if you realize how many you manage to log during your daily activities. Keep moving and you will make it to your daily goal.

Sources:

Barreira TV, Rowe DA, Kang M. “Parameters of Walking and Jogging in Healthy Young Adults,” International Journal of Exercise Science. Vol. 3 (2010) Iss. 1.

Bassett DR, Toth LP, Lamunion SR, Crouter SE. Step Counting: A Review of Measurement Considerations and Health-Related Applications. Sports Medicine. 2016;47(7):1303-1315.

Hoeger WK, Bond L, Ransdell L, Shimon JM, Merugu S. “One-Mile Step Count at Walking and Running Speeds” ACSM’s Health & Fitness Journal, January/February 2008, Vol. 12, No. 1.

Mark Mayes
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What Really Causes Muscle Spasms and Cramps?

Research helps explain the cause and best treatment of muscle spasms and cramps

By Elizabeth Quinn | Reviewed by Richard N. Fogoros, MD

Updated June 28, 2017

If you’ve ever had muscle spasms or muscle cramps, you know they can be extremely painful. In some cases, a muscle may spasm so forcefully that it results in a bruise on the skin. Most muscle spasms and cramps are involuntary contractions of a muscle. A serious muscle spasm doesn’t release on its own and requires manual stretching to help relax and lengthen the shortened muscle. Spasms and cramps can be mild or extremely painful.

While they can happen to any skeletal muscle, they are most common in the legs and feet and muscles that cross two joints (the calf muscle, for example). Cramps can involve part of a muscle or all the muscles in a group. The most commonly affected muscle groups are:

• Back of lower leg/calf (gastrocnemius).
• Back of thigh (hamstrings).
• Front of thigh (quadriceps).
• Feet, hands, arms, abdomen

Muscle cramps range in intensity from a slight twitch or tic to severe pain. A cramped muscle can feel rock-hard and last a few seconds to several minutes or longer. It is not uncommon for cramps to ease up and then return several times before they go away entirely.

What Causes Muscle Cramps

The exact cause of muscle cramps is still unknown, but the theories most commonly cited include:

• Altered neuromuscular control
• Dehydration
• Electrolyte depletion
• Poor conditioning
• Muscle fatigue
• Doing a new activity

Other factors that have been associated with muscle cramps include exercising in extreme heat.

Push-ups fitness woman doing pushups outside on beach. Fit female sport model girl training crossfit outdoors. Mixed race Asian Caucasian athlete in her 20s.

The belief is that muscle cramps are more common during exercise in the heat because sweat contains fluids as well as electrolyte (salt, potassium, magnesium and calcium). When these nutrients fall to certain levels, the incidence of muscle spasms increases. Because athletes are more likely to get cramps in the preseason, near the end of (or the night after) intense or prolonged exercise, some feel that a lack of conditioning results in cramps.

Research Supports Altered Neuromuscular Control as the Cause of Cramps

While all these theories are being studied, researchers are finding more evidence that the “altered neuromuscular control” hypothesis is the principal pathophysiological mechanism the leads to exercise-associated muscle cramping (EAMC). Altered neuromuscular control is often related to muscle fatigue and results in a disruption of muscle coordination and control.

According to a review of the literature conducted by Martin Schwellnus from the University of Cape Town, the evidence supporting both the “electrolyte depletion” and “dehydration” hypotheses as the cause of muscle cramps is not convincing. He reviewed the available literature supporting these theories and found mostly anecdotal clinical observations and one small case-control study with only 10 subjects. He also found another four clinical prospective cohort studies that clearly did not support the “electrolyte depletion” and “dehydration” hypotheses as the cause of muscle cramps. In his review, Schwellnus concludes that the “electrolyte depletion” and “dehydration” hypotheses do not offer plausible pathophysiological mechanisms with supporting scientific evidence that could adequately explain the clinical presentation and management of exercise-associated muscle cramping.

He goes on to write:

“Scientific evidence for the “altered neuromuscular control” hypothesis is based on evidence from research studies in human models of muscle cramping, epidemiological studies in cramping athletes, and animal experimental data. Whilst it is clear that further evidence to support the “altered neuromuscular control” hypothesis is also required, research data are accumulating that support this as the principal pathophysiological mechanism for the aetiology of exercise-associated muscle cramping (EAMC).”

Treating Muscle Cramps

Cramps usually go away on their own without treatment, but these tips appear to help speed the healing process:

Preventing Muscle Cramps

Until we learn the exact cause of muscle cramps, it will be difficult to say with any confidence how to prevent them. However, these tips are most recommended by experts and athletes alike:

Most muscle cramps are not serious. If your muscle cramps are severe, frequent, constant or of concern, see your doctor.

_Sources:

_{Cause of Exercise Associated Muscle Cramps (EAMC) – altered neuromuscular control, dehydration or electrolyte depletion? M. P. Schwellnus. British Journal of Sports Medicine 2009; 43:401-408.}

_{Muscle Cramp. The American Orthopaedic Society for Sports Medicine. http://orthoinfo.aaos.org/topic.cfm?topic=A00200.}

• Stop the activity that caused the cramp.
• Gently stretch and massage the cramping muscle.
• Hold the joint in a stretched position until the cramp stops.
• Improve fitness and avoid muscle fatigue
• Stretch regularly after exercise
• Warm up before exercise
• Stretch the calf muscle: In a standing lunge with both feet pointed forward, straighten the rear leg.
• Stretch the hamstring muscle: Sit with one leg folded in and the other straight out, foot upright and toes and ankle relaxed. Lean forward slightly, touch foot of straightened leg. (Repeat with opposite leg.)
• Stretch the quadriceps muscle: While standing, hold top of foot with opposite hand and gently pull heel toward buttocks. (Repeat with opposite leg.)

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Should I Count Calories or Carbs to Lose Weight?

What matters most when weight loss is your goal.

What is the best way to lose weight? Dieters often get confused about whether they should count calories or carbs to slim down. Much of confusion is the result of the calories vs. sugar debate. Does calorie count matter more or should you reduce sugary carbs for weight loss? And what about fat? To get the answer, it’s important to sort through the nutrition facts.

Counting Calories or Carbs to Lose Weight

To lose weight, you must create a calorie deficit.That means you need to burn more calories than you consume. In very simple terms, it means that most of us need to eat less and move more. We can burn more calories through exercise or increased daily activity (for example, by boosting your step count) You can also create a deficit if you consume fewer calories each day.  So calories do count.

But your intake of fat, sugar, and carbohydrates can affect the total number of calories you consume each day. That means you should pay attention to those numbers as well.

How Each Affects Your Diet

Here is a brief explanation of how consuming calories in the form of  fat, sugar, and carbohydrates can affect your total caloric intake:

• Fat.  A single gram of fat provides nine calories of energy. A single gram of carbohydrate or protein only provides four calories. If you eat foods high in fat, your total caloric intake can increase quickly because the calorie cost is so high. But eating a reasonable amount of healthy fat can be smart for your diet.
  Fat helps you to feel full and satiated. If you eat a small amount of fatty food, you may feel satisfied sooner and eat less overall. For that reason, foods that contain healthy fats like certain types of fish, nuts or avocado can be a smart addition to your weight loss diet.

• Sugar.  Sugar itself isn’t necessarily bad for you. But many of us consume way too much sugar without even knowing it. Sugar is added to many of the processed foods we eat.  Foods like ketchup, salsa or canned soups may contain added sugar even though they aren’t sweet.  And many of the drinks we consume are loaded with sugar. Increased sugar consumption has been linked to serious health consequences such as an increased risk for type 2 diabetes, metabolic syndrome, and obesity.
  Aside from the health consequences of consuming too much added sugar, there are diet drawbacks as well. Many experts feel that the more sugar we eat, the more sugar we crave.  So if you can reduce your sugar intake, you may be able to reduce your total caloric intake and lose weight.

• Carbohydrates.  At four calories per gram, carbohydrates are a good source of energy for your body.  But overeating refined carbohydrates like white rice and white bread is very easy to do and that habit can drive your calorie count through the roof.  In addition, when you eat low nutrient carbs, those items displace healthier foods—including a protein that can help you feel full and eat less.  If you choose to count carbohydrates to lose weight, make sure that the carbs you keep in your diet are full of important vitamins and minerals like fruits, vegetables, and whole grains.

The Bottom Line 

To create a calorie deficit and lose weight, most people find it easiest to count calories. The calorie count is easy to find for most foods and easy to tally with a weight loss app or tracker. Also, your calorie count is what matters in the end if you want to lose weight.

However, as you count calories, it is helpful to look at your balance of carbohydrates, protein, and fat. If you keep your carb intake within recommended guidelines (50-65% of your total calorie intake) that leaves enough room to eat a healthy amount of protein and fat. By consuming a healthy, balanced diet, you are more likely to provide your body with the fuel it needs to stay active.

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7 Worst Foods for Your Heart

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DE-STRESS EATING WITH GOOD MOOD FOODS

Author

Dr. Erin Nitschke

Contributor

Dr. Erin Nitschke, ACE Health Coach, Fitness Nutrition Specialist & NSCA-CPT, is a Health & Human Performance college educator and fitness blogger. She has over 14 years of experience in personal training, education, and instructional design. To Erin, being fit means finding an equilibrium between all dimensions of wellness. Erin is personally and professionally dedicated to teaching students and clients how to achieve such balance through learning and focused skill development.

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Are you Nutty if You Eat Nuts?

Written by
Steve Farrell, PhD, FACSM

Posted in
Eat better

Tuesday, Nov 28, 2017

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