How I Ignored Conventional Wisdom To Achieve My Fitness Goals

Yes its the time of the year when a remarkably large number of people resolve to do something they will predictably give up within a few weeks of starting i.e. trying to get fit. And until recently I was part of this pattern — resolving countless times to get fit yet giving up within a few weeks of starting an exercise program. Something however changed the year before & for the last ~2 years I’ve actually managed to stay at it for long enough to now genuinely claim that I am indeed fit.

The biggest challenge with getting fit – as we all know – is to actually stick with it through thick & thin – rain, snow and heat – long days & sleepless nights (thanks to my 2-year old!). And to achieve this I had to completely ignore conventional wisdom on the subject (as reflected in countless articles – for example, see here & here).

1/ Find Something You Like Doing

Conventional wisdom suggests you should find an activity you like doing and do just that if you want to get fit. I LOVE cycling along the Erie Canal (which is a few minutes walk from where I live) — I can cycle for hours. Yet I managed to do this just twice in the whole of last year!

It’s not difficult to explain why — I need to dedicate a significant chunk of time for the activity, the weather needs to be decent and my kids cannot ask to join me (which they inevitably do & I find difficult to refuse and in which case all we end up doing is a short & gentle trip where my heart rate goes up only because my 8-yr old keeps trying his best to jump into the canal).

Also the reason why I like the long canal biking trips so much is their rarity .. if I was doing this daily (say this was my commute), I’m pretty sure I’m not going to like it quite that much.

So forget trying to do the thing you like … instead focus on finding something that you can actually do on a daily basis.

2/  Find a Friend 

When I was 27 (that feels like a looong time ago!), I had a friend living in the apartment below who would wake me up at 5.30 so both of us could go for a run. And on days that he was being lazy I would pay him back! Even after nights of partying until 2 am I still managed to get out for a run early the next morning, thanks to him.

Things change when you have kids — your friends don’t control your schedule, your kids do. And that’s true for your friends too. Its still possible occasionally to co-ordinate our schedules so we can all get together for activity. However its incredibly rare to be able to do this on a daily basis.

So ignore conventional wisdom & find an activity you are happy to do on your own. Think of this as your time, free of work, kids, family & social commitments.

3/ Set a Weight Loss Goal

This is the conventional wisdom that in my opinion is the most dangerous & counter-productive. Yet how could you argue against setting a weight loss goal ? The reason – weight loss does not really happen via exercise alone. Many studies have shown that the average person loses very little weight solely through exercise. And some of course even gain weight (because we want to reward ourselves for that long ‘hard’ run we just finished!).

And so if you do set a weight loss goal, you’ll probably end up giving up on exercise because you won’t see results.

The real reason why you should exercise is so that you can stay fit. Fitness, as I pointed out in an earlier post, is not about your weight. Its about how effective your body is in providing & utilizing oxygen to fuel your physical activity. And is perhaps the single best indicator of your overall health.

Ideally you should measure and track your fitness (which until now has required a visit to an exercise science lab). Or track a proxy – such as your average heart rate for the same activity level, or your average pace / finish time for a fixed distance you run or bike. And particularly if you’ve been sedentary for a while, you’ll see improvement within a few days / weeks of starting an exercise program.

So what are my personal suggestions to help you meet your fitness goals?

1/ Set a Fitness Goal

2/ Find a Short Workout Effective at Improving Fitness

3/ Integrate that into your Daily Life

My workout is indoor cycling (at home), at high intensity, for 10 minutes daily — I can do this rain or shine, sleepy or otherwise. It may not be quite as much fun as cycling on the canal but it does not require that I change my lifestyle, plus I can watch music on youtube as I bike. I track changes in my fitness each time I workout so I know how much meaningful progress I’m making. I am change the intensity as I make progress so I don’t plateau. (Full Disclosure : I’m building a smart exercise bike called Revvo that does all this).

I do this pretty much the same time everyday — its now literally like brushing my teeth or taking a shower so it doesn’t require an enormous amount of willpower to get me going. It’s just a habit and that’s how it should be.

Happy 2015!


Disclaimer: The content on this blog (and linked websites) is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or linked websites. Reliance on any information provided on this blog is solely at your own risk

Could 10 Minutes of Exercise Make You Fit ?

Study after study shows that we are in denial about a number of things – our weight and our calorie intake both of which we generally tend to under-estimate. But nothing comes close to the amount by which we over-estimate how active we are.

In a 2011 study published in the American Journal of Preventative Medicine, US adults self-reported close to 60 minutes of daily activity everyday (this includes exercise and also other casual activity such as gardening, household chores or walking to the pantry to pick up a chocolate!). However when activity levels were actually measured using an accelerometer turns out we are active for an average of just 9 minutes daily!

Guidelines provided by the American Council of Sports Medicine and endorsed by other leading health organizations suggest 150 minutes / week of moderate intensity activity (i.e. brisk walking or jogging) – which only 9% of US adults actually achieved. This level of activity is considered necessary to maintain / improve fitness.

So how do we resolve this problem ? A team of exercise physiologists from McMaster University, led by Gillen JB looked to see if we could improve our fitness by exercising for just 10 minutes, 3 times a week (Martin Gibala, a co-author to the study is a pioneer in interval training). After completing a 2-minute warm-up, study participants cycled all out for 20 seconds, followed by 2 minutes of recovery where they cycled at a gentle place. This was repeated 2 more times during that session and then finished off with a 3 minute cool down for a total time commitment of 10 minutes per session.

The results were astonishing – within 6 weeks both men & women saw a significant increase in their cardio-respiratory fitness by ~12%.

journal.pone.0111489.g005

Gillen JB, Percival ME, Skelly LE, Martin BJ, Tan RB, et al. (2014) Three Minutes of All-Out Intermittent Exercise per Week Increases Skeletal Muscle Oxidative Capacity and Improves Cardiometabolic Health. PLoS ONE 9(11): e111489. doi:10.1371/journal.pone.0111489

In addition, they also saw important health benefits – mean arterial pressure (which correlates with blood pressure) decreased by 7%. Insulin sensitivity (important for those with pre-diabetes & diabetes) also improved amongst both groups. 24-hour glucose levels however only dropped amongst men (& not amongst women, which warrants further study).

journal.pone.0111489.t002

This is not the first study to show significant benefits for interval training over continuous exercise – a meta-analysis published in the British Journal of Sports Medicine by Weston et al showed 2x improvement in fitness through interval training compared to moderate intensity continuous exercise. Another review by W Kent in the same publication indicated a 15% increase in fitness within 6 weeks of interval training.

What’s unique in this study is the relatively low time commitment required to achieve this remarkable improvement in fitness and health – a level of commitment that almost everyone should be able to make (with of course brief moments of intense effort). In other words there are no more excuses for not getting fit!


Disclaimer: The content on this blog (and linked websites) is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or linked websites. Reliance on any information provided on this blog is solely at your own risk