That's one small step for man...

"I believe that every human being has a finite number of heartbeats and I'm damned if I'm going to use up mine doing any exercise." Neil Armstrong

Who are we to argue with such a man?

Neil is right you know. We all obviously have a finite number of heartbeats available. But I've often thought, when you go jogging or when you do your Tae-bo exercises, while fun and stress relieving as these proclivities may be, may they be wasting precious life energy?

The answer is yes - if you care to be scientific about it.

Now hold those punches and drop that noose! I am not trying to steal your romantic walks in the park with your loved one, nor am I attempting to rid you of your goal to complete the Adirondack trail. No ma'am, no sir. I too have come to love the almost religious feeling one gets when blood flows powerfully and healthfully through ones veins.

But what is health? This question was asked in a comment on Commenting in a comment from Joe in my previous blog.

Answer: Health is the absence of disease.

Occam's Razor my dear friends. 

There is no such thing as super health or being healthier than healthy. That's a big fat scam so many gurus have exploited - a concept people are so desperate to believe.  I mean, when you argue these issues with true believers of this concept (a great book True Believer by Eric Hoffer) you'd better be wearing Iraqi body armor.

"Rejoice in life for it's own sake" said Shaw. I agree. Do what makes you happy. This is what research shows makes us live longer. In fact, longevity is best served by the following criteria (note that physical activity ain't one of them):

• Wealth
• Strong social life
• Marriage (we assume a happy one)
• Children
• Pets

That's it. For exercise, I suggest a sound strength training program. Why? Because it delivers all the benefits of physical activty and much, much more - all without the orthopedic wear and tear, and sans hormonal degradation caused by too much physical exertion.  Occam's Razor. You then will be able to enjoy the above with all the joy and zeal you can muster.

And your heart will love you for it.

Comments

[Joe]

Fred, you're absolutely right about doing what makes you happy and keeps you lean. I hope you'll use your blog to further discuss your thoughts on aerobics. I've enjoyed the exchange and I think I speak for everyone when I say thank you for creating this forum for such a discussion!

One thing I will say about you, Fred, is that you are truly one of the only fitness writers out there who has created a blog for the open discussion of ideas and beliefs. Many fitness writers don't have blogs for one reason: they don't want to hear from anyone else. They just want to hear themselves talk! And while you are certainly a good talker, Fred, you're an even better facilitator and listener! Bravo!

By the way, check out Winett's most recent Master Trainer. He has a couple of good articles, including one on the Set Point Theory you and I discussed in an earlier post.

[Fred Hahn]

"With this info, doesn't it seem reasonable that a modest areobics AND weight training is the way to go?"

No. at all Joe. Again, you're missing the main point and hanging onto old ideas and notions of aerobics. So many do.

And you're not providing all the information. Just select snippets.

Look, to all who read this: Do what makes you happy. Stay lean. Stay strong. This will make all the difference in the world.

[Joe]

Petro,

I agree with your thoughts on diet. It's huge. And you are also right that fitness is relative: When you're capable of performing the things you want/need to do you can consider yourself "fit".

That said, Fred talks like I should belong to the Flat Earth Society. "The science is in"! Fred says incredulously. Well, if the science is in why does just about everyone else--including minimalists like Winett and Bass--say that you need SOME aerobics for health and fitness?

I agree that Fred's routine is better than nothing and will certainly produce some training effect. Hey, if more people took Fred's advice the world would probably be better a place. (Fred, I've said some nasty stuff, but you have to admit this remark is rather nice). However, people would not be as fit or healthy as they could be with the addition of a modest aerobic program.

Of course, Fred will say: Where does an hour of aeroibcs every week really get you? Well, when you're only working out 30 minutes a week to begin with, further than you think.

It's not unlike investing for your retirement: Fred's asking you to settle for a smaller return when just a little more energy, discipline and patience would double it.

Consider this from WebMD:

"Harvard University School of Public Health researchers followed close to 45,000 men to see how exercise habits affected their risk of heart disease. The findings are reported in the Oct. 23/30 issue of The Journal of the American Medical Association.

Men who ran for at least an hour each week had a 42% reduced risk for developing heart disease and dying. Lifting weights for 30 minutes or more per week cut the risk 23%, while rowing an hour or more per week cut the risk by about 18%."

Even walking briskly each day for at least 30 minutes led to an 18% reduction in heart disease risk. And the faster the men walked, the more benefit they gained -- regardless of how long they walked. The protective effects of exercise were seen in all ages, and in men who were overweight or had a family history of heart disease.

Read the whole article at http://www.webmd.com/content/article/52/50339.htm

With this info, doesn't it seem reasonable that a modest areobics AND weight training is the way to go?

[Petro]

Audley has it on the nose.

Joe, in regards to:
"""The next time a 300 pound, borderline diabetic man comes through your gym door and you tell him he can feel and look like a million bucks if he gets a hampster, does more housework and lifts weights for twenty minutes twice a week, snap a picture of his face and post it on your site."""

You're missing a *HUGE* piece of that--diet.

I disagree with a basic assumption of Freds, but within *his* assuptions (namely about what is health) he is probably right.

I believe health is not only a state of "not-diseased", but also a certain hard to give in numbers ability to accomplish things.

If you can't put 50 pounds of stuff on your back and walk 20 miles in one day, you've got work to do.

If you need a firefighter to haul your butt down 30 flights of stairs, you're not there yet.

On a purely physical level, what Mr. Hahn advocates almost certainly will do part of what he claims, it will give someone who is *not already fit* stronger, lower body fat, lower risk of heart disease, a stronger immune system and reduce incidence of mild depression.

Now, I would argue that 20 minutes is probably the *minimum*, and some people will need more (people are like that, one size does not fit all), but if we're merely going to quibble about the time, then we don't have much of an arguement.

That alone would do wonders for about 1/2-2/3s the population who don't do *anything*, and making things better is a good thing.

Now, there's the 1/2-1/3 of the rest of us. Personally 20 minutes twice a week would leave me feeling a little empty. I'm currently doing about 40-45 minutes of lifting (with minimal time between sets--I can get about 8-10 different exercises (12 reps, 3 sets) done in that time, including moving weights around), and will soon add back in some cardio to that (I don't do cardio just for it's health benefits, I do it to ski better (Nordic), ride faster (bicycle), and run easier).

[Audley]

After reading this exchange, I think part of the confusion about strength training and aerobics is the TYPE of strength training. I know of lifters who can squat 700 pounds, but can’t walk up the side of a hill without being winded. Their training is; do a lift for a couple of reps, take a 5 to 10 minute break, and do a couple of more sets like that and they are done. Yes they are strong, but there is no endurance. Doing a weight training session with little or no rest between sets will certainly up your aerobic capacity. I speak from experience; I am a former runner turned weight trainer. I tried a powerlift routine years ago, took musclemag supplements, gained some strength, got fat, and lost endurance and health. Returning to weight workouts of little or no rest between sets and a change in diet has made a difference in how I look and feel.

[Fred Hahn]

Right Joe. The science is in. That is why the AHA has concluded that strength training does in fact improve cardiovascular health. They issued a scientific advisory in May of 2000 about this.

Also, cardio-health and fitness are separate issues. My book discusses this is detail.

Joe, WADR,you're holing on tightly to outdated issues. Strength training improves all aspects of cardio health. 20 years ago we didn't know this for sure. Today we do. Do a pub-med search for the science. A lot is in my book. Thanks for your comments Joe!

[Joe]

Fred,

I conceded in my post from a couple days ago that you were right on not needing aerobics to lose and maintain weight. This can be done completely through diet. I think hard to do, but it can be done. Agreed.

Please explain to all of us why aerobics is not needed for cardiovascular health and why a modest strength training program twice a week is all we need to stay healthy. Either cardiovascular health is a mirage, overrated, unnecessary, etc. or aerobics doesn't improve cardiovascular health. Which is it?

Wait. Is the answer that cardiovascular health IS overrated, oversold and what cardiovascular health we do need can be achieved soley through strength training and physical activity? Interesting. Can you point me to some studies that support this?

[Fred Hahn]

Joe what's your point? Please do not respond if your comments are not clear - all due respect. Thanks.

[Joe]

"Suffice it to say for now, there is not a single health benefit that aerobic exercise enhances that strength training cannot bestow as well. Not my opinion dear reader - FACT." -- Fred

Fact? According to whom, Neil Armstrong? Come on, Fred. The question is whether aerobics makes you healthier and keeps you lean. And your response is that I should get a german shepard? Huh?

The next time a 300 pound, borderline diabetic man comes through your gym door and you tell him he can feel and look like a million bucks if he gets a hampster, does more housework and lifts weights for twenty minutes twice a week, snap a picture of his face and post it on your site. As the commercial says: Priceless. That's a fact.