Back on the routine

Sometimes you need to reconfirm your commitments and redouble your efforts. Yesterday I noticed in the mirror that I might've gained a little weight, with a little extra padding around the mid-section. Lately I've been cheating here and there on my diet and missing a few workouts due to illness. I'm energized, though, in starting again. What was gained is not that much and can easily be taken off.

The role of exercise in losing weight

I'm still trying to digest this article on exercise and weight-loss in the New York Times. It confirms my own experience in losing weight, namely that diet is far more crucial in losing weight than exercise. Also according with my experience is the role exercise can play in maintaining a reduced weight. Something new for me, however, was the advice that exercise be somewhat leisurely if weight-loss is the goal.

Difficulties diagnosing injuries of the shoulder

It must be difficult to diagnose shoulder injuries. At first I was diagnosed with having rotary cuff tendinitis. Then, after a more in-depth evaluation, the verdict was deltoid tendinitis, a less severe injury than those associated with the rotary cuff. Now, after yet another evaluation, my therapist says that the deltoid tendinitis judgment was mistaken. It's rotary cuff. Whatever it is, I have to say that it's feeling better today, after two weeks of treatment and laying off the weights.

Car-free living diary

I'm believe very fervently that the automobile has degraded our lives, and our health, and that the more we can divorce ourselves from its use, the better our lives will become. The car not only pollutes the environment, directly impacting the health of our lungs, it also makes us lazy, reducing the amount of exercise we get in a day. Also, driving cars is aesthetically unappealing. By walking or riding bicycles, we are much more likely to enjoy our surroundings, take notice of the beauty around us or complain if it is unattractive (I'm thinking here of the terrible monotony of strip-mall, highways underpasses, the concrete jungle that largely gets ignored speeding down the street with the stereo cranked up). For me, it a quality of life issue, for which reason I'm going to record the number of car miles driven per month with the goal of decreasing my car usage. Eventually I'll record my bike miles as well. Just so you know, however, my car use might increase slightly in the months ahead as we head into winter and increase my regional Illinois activism.

August miles: 175 miles (record)

Exercise for the glutes

I've seen many times at the gym a stability ball used for gluteus maximus strengthening, and have been thinking lately that I need some strengthening in that area. This site offers the glute stability ball exercise I've seen, with good instructions on how to perform the exercise.

When enough is enough

With my recent experience of needing physical therapy, due to my deltoid tendinitis, and my excruciatingly painful back problem in February, it is more than clear to me now that I need to listen to my body when it feels pain! Both problems were caused by exercising when injured, making a bad situation much worse. My deltoid tendinitis is slowly getting better, but now I worry that I may have permanently damaged the tendon that connects the deltoid to the lower arm, making for a chronic condition. My doctor claims that deltoid tendinitis usually doesn't become chronic, turning into tendonoses (a condition wherein the tendon actually changes in consistency, becoming more brittle and liable to fraying), as does rotator cuff tendinitis. But he did say that it might never feel 100%. Oh well, all I can do is hope it gets better. Maybe weightlifting is no longer a possible exercise for me.

Illuminating health article in Time

I usually don't buy Time Magazine; the news analysis is usually not that good, like most mainstream publications. But the other day when perusing the checkout aisle selection at the supermarket, I noticed the article "Why Exercise Won't Make You Thin," by John Cloud, and after skimming the first few paragraphs, I couldn't resist buying it. Cloud argues that moderate exercise, including any sort of "movement" (walking to work, climbing stairs, gardening, etc.) is undoubtedly good for the body. But he also argues that exercise is not a good prescription for losing weight. What health care workers need to focus on more is diet. Studies suggest that many people who are on strenuous exercise programs overcompensate after a workout, because they are hungry, by consuming more calories than they expend through exercise. The body has evolved to do this, he argues. Obese people would be much more successful if the focus is on food choices.

These conclusions are exactly right, I believe. This accords with my experience and with others I know. I've been exercising for over 2 years now, and while I'll continue for its healthful benefits, I've been most successful losing weight when focusing on my diet and having the will power to restrict my caloric intake.

Take a look at the article if you get the chance. It documents some important studies and is nuanced in its position.

Listening to our bodies

A few blog posts ago I wrote on avoiding injury when exercising and offered some of my own tips. I happened to read an interesting article on a NY Times blog ("That Little Voice Inside that Twinge", by Gina Kolata) that speaks to the difficulty of "listening to your body." I thought it was pretty good and so posted it here.

My only real concern with the article involves its exclusive focus on long-distance running and marathon running. At the risk of annoying my many marathon-running friends, I wonder if long-distance running is more prone than other exercise routines to causing short-term and long-term injury. Not that people shouldn't run long-distance or do marathons - I do think people have different motivations and goals. Personally I've avoided running altogether due to worry that it causes knee problems and because there are healthy alternatives.

Choosing a gym

I have found that there are many variables in choosing a gym. After having used 3 in the past 2 years (Los Campeones in Minneapolis, YWCA in Minneapolis, and now Gold's in Bloomington, IL), I have discovered over time what factors are most important for me. I think how these factors get ranked depends upon the individual, but it is still important to reflect upon them. Here is how I have prioritized them:

• Hours of operation - I oftentimes head out to the gym late, arriving sometimes as late as 9 or 9:30. A later closing time is extremely important, then, in keeping my workout schedule consistent.
• Location - Being able to walk or bike to the gym would be ideal for 2 reasons. It could serve as a warm-up and is the most environmentally-friendly choice.
  
• Cleanliness and comfort - Most places are fairly clean; some are very clean. Last time I went looking at gyms, however, I saw a place that was hot, stuffy, and dirty. Needless to say, I didn't choose that gym.
• Equipment - Of course, surveying the equipment and checking to see that Cwhat you need is there is very important.
• Cost - Sometimes cost is a factor. But the difference in cost is usually not that significant.

What are your factors in choosing a gym? Comments are definitely welcome.