The Herron Chronicles #4

Cardio-Respiratory Endurance

Activities that develop cardio-respiratory endurance contribute directly to weight loss. When done properly, they are very effective in burning calories and stored fat. To improve cardio-respiratory endurance, use activities that keep your heart rate elevated at a safe and appropriate level for a sustained period of time. Examples include walking, jogging, running, swimming, rowing, spinning, or bicycling. The key is duration rather than intensity, although intensity should be adjusted upward with increased fitness levels. Start slowly with an activity you enjoy, and gradually work up to a more intense pace and longer duration. 

When I began, I started walking and gradually increased my duration to about 45 - 50 minutes and about 3 miles per day, every day. Walk briskly at a fairly rapid pace -- do not "stroll." I suggest being able to count at least 120 paces per minute. As my fitness level improved, walking no longer was sufficient to elevate my heart rate, so I gradually incorporated some jogging, and then running. Eventually, I was running the entire distance, or more, that previously I had only walked. I used an outdoor track at a local school, an indoor track, and treadmills at the YMCA. Before joining the Y, I used the indoor track at Green High School, and ran laps until I was running 3 - 5 miles per day, five days per week. After I had run my laps, I ran up and down stairs several times. I also mixed in a variety of basic calisthenics, doing several sets of pushups, sit-ups, and other basic calisthenics in between laps around the track. 

You need to exercise at a level of intensity that allows you to achieve your target heart rate and maintain that rate for a period of time. Target heart rate is that heart rate at which the body reaches 65 - 85% of its maximum capacity during strenuous exercise. Work carefully within you limits and increase intensity/duration gradually. For more detailed information than can be reproduced here, including how to calculate your target heart rate, see the following website:

www.primusweb.com/fitnesspartner/library/activity/thr.htm

The Herron Chronicles #3

Components of Physical Fitness

It is well known that the most effective weight loss programs combine nutrition and exercise. There are no shortcuts or "quick fixes." It is also well known that effective exercise should include activities that address all the components physical fitness. The best exercise program combines elements of cardio-respiratory development, strength training, and flexibility. 

These are the health-related components of physical fitness and are related to how well the systems of the body work:

1. Flexibility - the range of motion around a joint. 

2. Muscular Endurance - the ability of a muscle group to continue a specific movement over a period of time without fatigue.

3. Muscular strength - the ability of a muscle group to exert force during an activity.

4. Cardio-respiratory Endurance - the efficiency of the body's circulatory and respiratory systems to supply oxygen to working muscles during sustained physical activity. 

5. Body Composition - the relative percentage of body fat compared to lean body mass. 

In the future, I'll tell you about my own training routines in each of these areas.

The Herron Chronicles #2

Here is the second installation of our articles written by Mr. Herron:

The Role of the Mind and the Will

Last time, I mentioned that it is necessary to possess commitment and determination in order to achieve any significant weight loss or physical fitness goals. You're embarking on some permanent lifestyle changes -- changes in the kinds of choices you make. It is this commitment to lifestyle change that keeps the weight off! Without this kind of commitment, there are two things that will interfere with progress -- distraction and rationalization. You must conquer these tendencies. And, you will build character through discipline, as well as lose weight, feel better, and become more physically fit and healthy. Remember, if it was easy, there would be no weight loss or fitness problems for anyone.

Distraction

Distraction is anything which which divides the attention or prevents concentration and focus. You must become focused. Examples of distraction include "I'm too busy"... "I don't have time"... or "I'll get around to it later." Getting rid of distraction is part of lifestyle change.

Rationalization

Rationalization is the tendency to make explanations which are essentially excuses. Examples include "One doughnut won't hurt me"... "It's only a hundred calories"... or "I'll eat less tomorrow." Rationalizations are polite ways of making excuses for doing something that probably shouldn't be done. Another part of lifestyle change.

Successful weight loss and becoming physically fit starts out in the mind. You must first get mentally fit. It takes a determined and committed mental attitude to make it happen. But, the health benefits and enhancement of self-confidence are definitely worth the effort and discipline. 

Also, find a goal that you would really like to achieve. I suggest that you go shopping. Find some nice clothes that you would really like to be able to wear, but can't. Get motivated to fit comfortably into these clothes! Think how good you will feel, both physically and mentally, when you can. Don't say it can't be done. There is no "can't!" Make it a priority! Go for it! Your health and well-being will be the "Biggest Winners"!

The Herron Chronicles

When we held our first CHCS Biggest Winner program last year, I asked Dave Herron if he would write an article for the BW newsletter. Not only did he write that article, he wrote a series of articles, each dealing with fitness or nutrition. I've decided to post those articles on the blog so you may benefit from his wisdom and experience. 

You see, Mr. Herron lost a substantial amount of weight since the time my daughters went to CHCS -- an inspiring amount of weight, as a matter of fact. After much consideration, he has agreed to let me post some "before" and "after" pictures, which I will do somewhere in the midst of his articles. You will be amazed. And now, I give you (drumroll, please)... the Herron Chronicles, part one:

You know there's a problem when you get out of breath going up a short flight of stairs... when you have difficulty finding clothing that fits... when you look in the mirror and can't understand who the person is looking back at you... when you get angry because you have allowed this situation to develop due to a lack of self-discipline... when you get frightened and realize that if some drastic actions aren't taken immediately, your life may be much shorter than you expect. I decided to do whatever it took to completely change my circumstances. I realized that I was the owner of this health-threatening and perhaps life-threatening problem. There was no one else to blame but myself.

Thus was the beginning of my commitment ten years ago to remake and overhaul my physical condition. I use the word "commitment," because without a deep and intense commitment, nothing is going to happen. Substantial weight loss and getting into good physical condition is a perfect example of the adage; "the future is created by actions... not intentions." The motivation behind the action was the two powerful emotions of fear and anger. You have to create new and different eating behaviors. You have to decide to "eat to live rather than live to eat." The key to successful weight loss, keeping the weight off, and getting into good physical condition is based on lifestyle change. There are no shortcuts. It is simply desire, determination, priorities, and hard work.

In the beginning, I began by reducing my total consumption of fat in the food I ate. I examined everything in terms of its fat content. Since there are more than twice as many calories in every gram of fat as there are in any other kind of nutrient, I was immediately able to reduce my caloric intake with fat control. The bottom line for anyone who wants to lose weight is the same... you must expend more calories than you consume. Period. You must learn to live by eating fewer calories. It isn't about the latest fad diet. You don't spend the rest of your life on a diet. It is about basic changes in your eating habits. It's about what you eat and how much you eat. 

And, you must increase your activity level so that your metabolism will increase and you will expend some of those calories. In the beginning, I started simply walking up and down the side streets in my neighborhood. I was soon briskly walking three miles a day -- every day. You have to increase your heart rate -- I can tell you more about that later. 

That was the strategy -- in the beginning. Later, adjustments would be forthcoming in nutrition and exercise since the initial plan needed revised as I made progress. My nutrition and exercise routines today are quite a bit different than those I followed in the beginning. 

This isn't really about pounds. It's about body composition. Muscle weighs more than fat. You want to be muscular because lean muscle burns more calories than fat -- even when you are asleep. The way I could tell I was making progress toward my goals was in the changes in my clothing sizes. Just to show what can be done, today I wear the same waist size I wore when I graduated from high school in 1969 -- size 34. 

Later, I'll tell you how I keep my weight under control and how I maintain a very high level of physical fitness... regardless of age.