SUSTAINABLE EXERCISE AND YOU.

‘Sustainable’ has rapidly become a nearly meaningless buzz-word, a ‘feel-good’ word that any self-respecting advertisement or promotion cannot afford to be without. Sheer usage and widespread indiscriminate application has seen it assume to a level of clichéd meaninglessness. Fortunately however, when applied to exercise, sustainability has much more to do with having fun and enjoyment than anything else, so we’ll use it here with a relaxed disposition and that in mind.

Oftentimes one can see people in the gym undertaking activity with a magazine in front of them. They might be on the static bike, cross trainer or treadmill. They amble along, barely appearing to breath, presumably secure in the belief that because they are moving in the gym, they are on a road to fitness. On the other hand they could be there just for the relaxation and social company. If it’s the latter that’s the case, then please bother to don’t read on.

So, without doing a great injustice to the gilt-edged intentions of those who profess to the intention of exercise, which are and who are indeed to be applauded, it is worth bearing in mind that the results of such low wattage endeavours are predictably dim. Of course, a magazine is a fabulous distraction in an otherwise dull environment. It possibly relieves not only the boredom but any process of insight that twigs to the idea that being there is nearly a complete waste of time. It is likely that there is only a limited engagement and focus upon the activity in question. And that if truth be known, the level of enjoyment is low. One wonders about the primary motivation. Whilst not a total waste of time, it is close to it, particularly when one considers the gym fees involved. Honestly, it would be cheaper to stroll around the park and enjoy the scenery.

The are three keys to beneficial and sustainable exercise:

ENJOY!

DO THE WORK!

DON’T INJURE YOURSELF!

1.    Enjoy!

If you do, exercise is very much more likely to be sustainable. In other words, you’ll go back for more and you’ll feel a positive sense of enjoyment. Self-affirmation will build with results and a sense of relaxation will become apparent in association with doing an activity that engenders pleasure.

2.    Do the work!

Figure out how much exercise you need to do and do the work! Stop wasting your time and money in a gym, staring into space, reading magazines and generally distracting yourself from the purpose of being there. The scenery is arguably more pleasant and much cheaper in the park. Put your gym membership on hold, save the money and go for a stroll in the park instead.

3.    Don’t injure yourself!

There’s absolutely no sense in injuring yourself pursuing paid for recreational activity that is fun and relaxing. If you find yourself getting bored, seek the help of the professionals in the gym to liven up your program or adjust its goals. Accidents happen but in the context of the gym, a potentially highly controlled risk environment, these should be very limited. Help yourself by not getting too tired training, or training when you’re too tired. Take care of yourself; over-training, uninformed-training, no rest-days and training when sick are all big no-no’s. Also, training near people who are sick is inadvisable. Coughing and sneezing, the flu and illness just do not belong in the gym. Don’t take them there. Consider others and insist on the same. Use gloves when handling equipment and never touch your eyes or face during training. Always wash your hands first. Carry a hand towel to mop sweat. Finally, procure professional advice in helping design your enjoyable exercise schedule.

The Metabolic Equivalent (MET), is a physiological concept that expresses the energy cost of physical activity as a multiple of the metabolic rate at rest. It is a ratio of metabolic rate (rate of energy consumption) during a specific physical activity when compared against a reference rate of metabolic rate at rest, set by convention to 3.5 ml O2 . kg-1 . min-1 consumption, or an equivalent energy output of 1 kcal (or 4.184 kJ) . kg-1 . hr-1.

1 MET is considered as the resting metabolic rate obtained during quiet sitting with values indicative of physical activity ranging between 0.9 (sleeping) to 18 (running fast at 17.5 km/h). For example, should you weigh 55kg, your resting metabolic rate will be 55kcal per hour or 70kg, it will be 70kcal per hour at rest.

MET values of physical activities are able to provide a rough indication of the all important intensity of physical activities. They may be used as a practical means of expressing the intensity and energy expenditure of physical activities among people of different body weight. Actual energy expenditure (calories or joules) during a physical activity depends upon the person’s body mass. The same physical activity will be have different energy expenditure for persons of different weight. Smaller people require less energy at rest than larger people, and proportionally less energy to move than larger people. So MET’s enable a direct comparison to be made between individuals of different weights based on the activity pursued.  Consequently, heavy people require a larger exercise energy expenditure to achieve the same proportionate weight loss as a lighter person. This becomes of increasing relevance when the entire body weight is being moved less, such as when cycling or cross training.

Why then is ‘strolling in the park’  nearly a complete waste of time as far as the exercise benefit is concerned? Simply because the amount of energy expended is so small that it will be irrelevant in the wider picture. The exercise will need to be conducted for a very, very long time. Sustainability is a great issue here because, unless you’re getting an emotional reward, it is unlikely you’ll persist.

Given that one needs to burn 3500kcal to erase 0.45kg fat (1lb) it is a simple matter to calculate the energy expenditure required to lose a given amount of weight. Those numbers multiply out quickly and it soon becomes evident that the work required is quite large. The only way you’ll get to stick at it is if you hold all those exercise keys! It doesn’t matter what you do, only that you get to move with a measure of effort-related-intensity and that you persist at it, that you enjoy it and that it doesn’t wreck you one way or another.
So, make the difference to your life and your wallet by doing the work! Save yourself time and the money by actually making a physical effort.

Remember, find a physical activity that you enjoy, that is fun and doesn’t wear you down physically or mentally. It’s an activity that is more likely to be sustainable!

4.5 METS is classed lies between light and moderate exercise.

Here are some MET values associated with some everyday activities:

Lying quietly in bed = 1     MET
Walking slowly = 2.5     MET
Leisurely cycle = 3.5    MET
Slow swim  = 4.5    MET
Walking brisk = 4.5     MET
Vacuuming house  = 3.5    MET
Fast walk  = 8.0    MET
Jogging = 10.2 MET
Squash = 12    MET

4.5 MET is chosen here as an example, because it is representative of light to moderate activity and it provides an exercise context for possible targeted weight loss.

Activity that holds the keys of sustainability is exercise that provides the means of realising the goals of weight loss, health and fitness, mental and emotional well being. The choice of an activity is only limited by imagination. If you’re having difficulty, enlist the help of others, whether friends or professionals to help you think creatively about exercise to make it sustainable.