Without evidence of benefit, an intervention should not be presumed to be beneficial or safe.

- Rogue Medic

Jump Start Your EMS Fitness Goals



On EMS Office Hours this week, Jim Hoffman, Josh Knapp, and I talk with Lucie A. Knapp, MSW, LCSW about things we do that cause us to get out of shape and things we can do to get into shape.

The book that I mention is Galloway’s Book On Running by Jeff Galloway. Jim has a link to the book at Amazon. One of the great things about using Amazon to look up information about any book is the reviews by customers. This book has some of the best ratings I have seen. Only 1 one star rating, only 1 two star rating, only 2 three star ratings, but 8 four star ratings, and 48 five star ratings. The single one star rating suggests that the book is outdated and the author does not understand running for women. I disagree about it being outdated, but I am not a woman, so I can’t really say about that comment. There are plenty of women who gave the book a five star rating. I think that the success of the book speaks for itself. Nothing will appeal to everyone, but this is one book that almost everyone loves.

Since exercise is pretty much the extent of what I do to get in shape, I have tried many different methods of exercise. For aerobic exercise, I think that Jeff Galloway’s method is the best way to get in shape and it is not just for running, but for anything that can be done aerobically. I use an exercise cycle mostly because it causes less strain on my ankles, knees, hips, and lower back. Weight is one reason to use a bike, rather than to jog. Form is another. There is a lot of technique involved in jogging in a way that does not cause injuries. this is much less important with a bike.

One of his concepts that is very important is an essential part of his base training. Base training is the part that is getting your body accustomed to exercise, or getting your body accustomed to exercise again.

He states this –

Run at a comfortable speed; if in doubt, go slower.

Jeff Galloway also has a blog. I have not yet read it, but glancing through it, it looks as if it should provide information for people starting out with exercise.

Jeff Galloway’s Blog
Running and Walking Until You’re 100 — Injury Free!

One of the other things I mentioned is that my daughter uses a treadmill desk to get some exercise in while studying (or while on her computer). Here is a picture of the simple addition of a piece of plywood, with some extra pieces to level it off, on the rails of the treadmill. There is a hole cut for the treadmill control panel to stick out. This is stable and has not had any problems holding a laptop computer.

A half hour, or an hour, a day walking on this is going to burn calories and improve overall health. This can be done while blogging, while podcasting, while watching NetFlix or Hulu or DVDs, or . . . .

So much of what we read states that we should exercise for a certain amount of time a certain number of times per week. One of the important things we should realize is that working out for less time or less often is not a bad thing. We need to adapt some exercise to our schedules, not abandon all hope if we cannot follow the ideal exercise plan.

A little exercise on a regular basis is a good thing.

It is important to find what works for us.

A great exercise program that everybody loves, but that you don’t want to do may not be a good program for you.

Something that you will do, even if it is not anybody else’s version of ideal, may be a great program for you.

What matters?

Elevated heart rate for more than a few minutes.

Repeating the exercise on at least a semi-regular basis.

Trying to increase the duration or the intensity of the exercise – or varying the duration and the intensity of the exercise.

To modify Jeff Galloway’s important statement –

Exercise at a comfortable speed; if in doubt, go slower.

Just as we sometimes will kill off a patient we have just resuscitated by giving epinephrine or dopamine to Goldilocks the blood pressure, just because the blood pressure isn’t instantly perfect, we can kill off an exercise program by demanding too much perfection from the exercise program, or by demanding too much perfection from ourselves. I’m not perfect. I wasn’t perfect yesterday. I won’t be perfect tomorrow or any day after tomorrow.

If I miss a day, Hakuna Matata, I can do something the next day.

If I miss a few days, Hakuna Matata, I can do something the next day. There is always a next day (if there isn’t a next day, one missed day of exercise is not likely to make any difference).

We need to stop coming up with excuses to not do something and start coming up with excuses to do something. I have a long way to go to get back into really good shape, but I am working on it.

.

Comments

  1. I have not read Jeff’s book, but I enjoy his blog. My favorite running author is Dean Karnazes. His book Ultramarathon man is my favorite. Another one of my all-time favorite running books was “The Perfect Mile” about the quest to run the first sub 4 minute mile.

    Keep moving!

    • Greg,

      I have not read Jeff’s book, but I enjoy his blog. My favorite running author is Dean Karnazes. His book Ultramarathon man is my favorite. Another one of my all-time favorite running books was “The Perfect Mile” about the quest to run the first sub 4 minute mile.

      I’ll have to add these to my list of books to read.

      Keep moving!

      I generally use a stationary bike – only the parts move. 😉

      .