Health

January’s featured topic is Weight Management. Weight loss is a common topic of interest when making goals for the year and Viverae will be providing its members with information on preventing weight gain, maintaining a healthy weight and healthy ways to reduce weight through proper nutrition and exercise. Today’s feature, “Debunking 12 Exercise Myths” will cover some common misconceptions on exercise. The following article was written by Kristi Hatfield (MS, RD, LD), a member of Viverae’s Clinical Team and the Viverae Care Center.

Debunking 12 Exercise Myths

Happy New Year! How many people have already asked about your New Year's Resolution? Achieving a healthy weight is always one of the top resolutions, and often the one that is never completed. Exercise and a healthy diet are the simple components to maintaining or losing weight. There are a lot of misconceptions surrounding exercise and the following is a run through of the top 12 exercise myths.

Myth #1. If you are thin, you are fit

Being thin is no indication of fitness level. Fitness is a description of how efficient your heart, lungs, and muscles work. In addition, body composition testing has demonstrated that many thin people actually have more than the recommended percentage of body fat.

Myth #2. Sit-ups get rid of belly fat

This myth is based on the theory of “spot reduction.” During exercise, fat is reduced proportionally throughout the body. It is true that core exercises firm muscles and can improve basal metabolic rate; however, fat reduction comes primarily from aerobic exercise and a decrease in caloric intake.

Myth #3. Weight-lifting develops aerobic endurance

While weight-lifting can elevate the heart rate if done as part of a circuit training routine, it typically does not work to improve aerobic endurance. Weight-lifting does help tone and firm muscles, which can help with weight management.

Myth #4. Sweat loss means weight loss

You can lose some weight when you sweat during exercise, but the majority of it is water loss - not fat loss. The water lost while sweating is regained when you quench your thirst and your body replenishes the fluids it needs.

Myth #5. Extra protein makes you stronger

It would be great if there were super foods like this, but there really aren’t. Excess protein in the diet is actually converted into fat and stored in the body. By eating a well-balanced diet, you can gain all the muscle strength you need.

Myth #6. A candy bar (sugar) before exercise will give you more energy

Actually, candy bars, honey and other sugary treats quickly enter the bloodstream and stimulate the release of high amounts of insulin. This extra insulin causes your blood sugar to drop, which leads to faster exhaustion.

Myth #7. Lifting weights gives women bulky muscles

Women do not produce enough male hormones to allow for excessively large muscle growth. Also, women do not have as much muscle mass as men. With the right type of resistance routine, lifting weights can help women develop toned muscles proportional to their body.

Myth #8. Electrical Stimulation can reduce fat, increase muscle and build strength
It would be nice to sit on the couch and stay fit; unfortunately, that is not the case. Electrical stimulation is used for therapy purposes to help rehabilitate, but it is not an effective alternative to exercise.

Myth #9. Muscles turn to fat when you stop exercising

The truth is that muscle cannot change to fat or vice versa. When you stop exercising, your muscles may lose their firmness, strength or size. The decreased caloric expenditure that comes when you stop exercising helps explain why you seem to put on fat.

Myth #10. Our bodies wither away as we age

Although there is a slight tendency toward reduced performance as you age, people who continue a regular exercise routine can maintain aerobic efficiency and delay muscle deterioration - even into old age.

Myth #11. Free weights are better than machines

This is not always true. There are advantages to both modes of exercise:

• Machines ensure that you are going through the correct range of motion and provide a safe lifting environment. However, machines do not do as much to develop the stabilizer muscles since the exercise is in a controlled environment.

• Free weights require you to balance the weight, which helps develop stabilizing muscles. Free weights offer much more versatility; from the way you hold the weight to how you position yourself during the exercise. Free weights allow the user to go through more ranges of motion than a machine. The disadvantage is that free weights have more risk for injury than machines.

Myth #12. Weight gain is inevitable as you get older

Weight gain is more often due to a reduction in physical activity then it is to age. With inactivity, muscle mass is lost and body fat gradually accumulates. The best way to prevent weight gain is to do some type of aerobic or resistance training most days of the week.

Any myths you want to debunk or add to the list? Leave a comment below or contact us on twitter: @viveraehealth

A physician should be consulted prior to beginning a new program of physical activity, especially for men over 40 and women over age 50, and those individuals with chronic health problems, such as heart disease, diabetes or obesity.

The Viverae clinical team is made up of in-house registered dietitians and registered nurses. They interact on a daily basis with members who have the highest health risks. Kristi Hatfield is a special contributor to the Viverae Blog.

I asked the exact same questions regarding health, risk factors and best ways to make significant healthy lifestyle changes to four members of the Viverae Medical Advisory Board (MAB). You can read the introduction to this series here. The idea is to compare answers from each of these very different doctors (Cardiologist, Psychiatric Physician, Ph.D R.N., Internal & Preventive) and hopefully determine what New Year’s Resolutions will bring the greatest opportunity to improve overall health.

Today’s interview is with Viverae’s own Chief Medical Officer, and MAB Chairman Boyd Lyles, M.D.

How do you define health?

“Health is more than an absence of disease. It is also the presence of a sense of “well being” that by necessity must include good health habits to achieve and maintain. Many younger people assume that if they do not have chronic disease that they have good health. In fact, they may be headed down the path to losing that “health” much sooner than necessary.”

In your opinion, what Risk Factor has the greatest impact on health?

“Smoking undoubtedly has the greatest impact on health and longevity. Also, it is probably the most preventable risk factor but requires a real commitment to discontinue. High Blood Pressure and high cholesterol follow, so those people who have both are at particularly high risk of cardiovascular disease.”

What are 3 action items that a member can do on a daily basis to decrease their health risks?

“Plenty of sleep, regular exercise, limit fats and salt in the diet”

If a member had to set one health goal for the upcoming year, what would you recommend?

“Day to Day consistency with health habits is most important. Some tend to overdo it at first, but do not stick to their new goals until they become a “habit”. The body rewards consistency.”

Dr. Boyd Lyles, an internal and preventive medicine specialist, was the founder of the HeartHealth and Wellness Center, a practice he established in Dallas. A frequent speaker nationwide on health issues such as heart disease, nutrition and exercise, Dr. Lyles served 17 years at the Cooper Clinic, the final six years as associate medical director. Dr. Lyles has degrees from Southern Methodist University and the University of Texas Medical Branch at Galveston, and performed his internal medicine residency at the University of Oklahoma College of Medicine, Tulsa. In addition to serving as Chief Medical Office and MAB Chairman at Viverae, Dr. Lyles is the Medical Director at the Viverae Care Center.

MAB Interview Post Schedule
• Alistair Fyfe, M.D. Ph.D. FACC: Posted Here
• Michael Madigan, M.D., Ph.D.: Posted Here
• Mary Elizabeth Mancini, R.N., Ph.D., NE-BC, FAHA, FAAN: Posted Here

Important legal note: This post is not medical advice. Viverae, Inc., urges you to consult with a qualified physician for diagnosis and for answers to your personal health questions. You should always consult your physician before starting any type of health, exercise, cessation or wellness program.

I asked the exact same questions regarding health, risk factors and best ways to make significant changes to four members of the Viverae Medical Advisory Board (MAB). You can read the introduction to this series here. The idea is to compare answers from each of these very different doctors (Cardiologist, Psychiatric Physician, Ph.D R.N., Internal & Preventive) and hopefully determine what New Year’s Resolutions will bring the greatest opportunity to improve overall health.

Today’s interview brings a unique viewpoint from psychiatrist Michael Madigan M.D, Ph.D.

How Do you Define Health?

“A state of well being is defined as a balance of physical, emotional, social and spiritual health.”

In your opinion, what Risk Factor has the greatest impact on health?

“Smoking, Obesity and Depression”

What are 3 action items that a member can do on a daily basis to decrease their health risks?

“Give/Get a hug, Smile at Someone, Give Someone (a) simple encouragement & (b) genuine appreciation”

If a member had to set one health goal for the upcoming year, what would you recommend?

“Achieve (their) ideal weight, exercise 3-5 times per week, and improve the quality of personal relationships.”

Dr. Michael Madigan received his undergraduate degree from Southern Methodist University, where he majored in psychology and journalism. He obtained his Ph.D. in psychology from Tulane University, with a specialty in human learning. He received his medical degree from Louisiana State University and completed his psychiatry residency at Timberlawn Psychiatric Hospital in Dallas. Dr. Madigan is a member of the Texas Society of Psychiatric Physicians, currently serves on the Government Affairs Committee and is a past president of the North Texas Society of Psychiatric Physicians. He also serves as the medical director for the Vipassana Meditation Center.

MAB Interview Post Schedule
• Alistair Fyfe, M.D. Ph.D. FACC: Posted Here
• Mary Elizabeth Mancini, R.N., Ph.D., NE-BC, FAHA, FAAN: Posted Here
• Boyd Lyles, M.D.: Wed 12/22

Important legal note: This post is not medical advice. Viverae, Inc., urges you to consult with a qualified physician for diagnosis and for answers to your personal health questions. You should always consult your physician before starting any type of health, exercise, cessation or wellness program.

Imagine that you are no longer in control of your New Year’s Resolution. Your doctor will decide what changes you will make for the upcoming year based on your current health and risk factors.

Scary thought, right?

To be honest, I am not exactly sure what my doctor would say or ask me to change. In fact, I would assume that if I visited two different doctors I would get two very different opinions. To put this to the test I asked the exact same set of questions regarding health, risk factors and best ways to make significant health changes to four members of the Viverae Medical Advisory Board (MAB).

My guest doctor’s for this series:
• Alistair Fyfe, M.D. Ph.D FACC (Cardiology)
• Michael Madigan, M.D., Ph.D. (Psychiatric Physician)
• Mary Elizabeth Mancini, R.N., Ph.D., NE-BC, FAHA, FAAN (Registered Nurse, Prof. & Associate Dean)
• Boyd Lyles, M.D. (Internal and Preventive Medicine Specialist)

As you read through each interview, consider how each doctor’s specialty impacts their response, and take time to compare each interview for common themes and recommendations. Hopefully, by the end of this series we will know which New Year's resolutions provide the biggest (health) bang for the buck!

MAB Interview Post Schedule
• Alistair Fyfe, M.D. Ph.D. FACC: Posted Here
• Michael Madigan, M.D., Ph.D.: Posted Here
• Mary Elizabeth Mancini, R.N., Ph.D., NE-BC, FAHA, FAAN: Posted Here
• Boyd Lyles, M.D.: Posted Here

Viverae formed its Medical Advisory Board in 2007, assembling a group of veteran leaders in a variety of medical fields to share expertise with Viverae leadership on the latest medical breakthroughs. Through their expert insight, the MAB helps steer Viverae product and service offerings.

Important legal note: This post is not medical advice. Viverae, Inc., urges you to consult with a qualified physician for diagnosis and for answers to your personal health questions. You should always consult your physician before starting any type of health, exercise, cessation or wellness program.