Views

No pain, no gain and other myths about exercise

16 N2107P34005HJane Fonda made the motto “No Pain No Gain” famous in the 1980’s with her exercise videos that became widely used in marketing fitness campaigns. Even though Jane Fonda received the credit, the term “No Pain No Gain” was coined by Benjamin Franklin when he wrote “There are no gains without pain.”

Over three hundred years ago he might be considered the first fitness guru. He felt that exercise was the reason for continued health and should be done forty minutes a day.

Pain is not an indication in exercise that you are pushing to the max and achieving your goals. Mild discomfort is acceptable but when pain occurs your body is telling you to stop before an injury occurs.

As exercise science has progressed many of the ways we approached fitness are now different. Still, some of the beliefs are now myths, here are a few.

Can you target specific areas for fat reduction? The answer is no. If you do countless sit ups for your abs you will gain muscle in that area, but the fat area remains. Our genetics play a role in how we store fat, and we lose it in the reverse order that it was accumulated. Weight loss and muscle gain result from diet and exercise. You cannot out exercise an improper diet.

If women lift weights, they will get bulky. Very few women can gain the same bulk as men do because they are smaller and have lower levels of testosterone.

Weight and resistance training are good for women and have proven effective for many health gains including bone density, strength and risk of injury. In other words, you will not bulk up if you pick up!

Muscle weighs more than fat. A pound of muscle and a pound of fat weigh the same. A pound of lean muscle however takes up less space in your body than a pound of fat because of density. The way your clothes fit tells you a lot about your weight loss. It is a nice feeling that your clothes are fitting differently!

The scale can be encouraging and discouraging with weight loss. Try to resist that continual checking of the scales. Weight can fluctuate because of many factors and the scale is not a true picture of your health. Weight loss of one to two pounds per week is a sustainable goal and healthier than rapid weight loss.

I am too old to exercise. Exercising has many health benefits at any age. People may think they are to out of shape, too old to start or cannot start because of an injury.

There are people in their seventies, eighties and nineties that run marathons and are body builders. That may seem a lofty goal to a beginner but is not one that could be out of reach. Observing a group fitness class in an exercise facility or on the gym floor with older participants can quickly debunk that myth because many are rock stars pumping out that fitness level that could rival a younger participant!

Who would have thought the science of exercise would have evolved to the level it is today and we have the pioneers in industry to thank including Benjamin Franklin and Jane Fonda.

The industry is evolving with new studies and techniques, but exercise is only one component in fitness.

A healthy lifestyle is followed by diet, sustainability and a balance in life for emotional and spiritual health.

Speaking the truth to people who don't want to hear it

01 N2011P45008HA recent opinion piece by Tina Sacks for CNN left me riveted to my desk chair.

Sacks, an associate professor at UC Berkeley’s School of Social Welfare, almost lost her 2-year-old son last year to what was ultimately diagnosed as multi-system inflammatory syndrome in children (MSI-C), even though he tested negative for COVID-19. Somehow the boy, who was on heavy doses of opioids and barbiturates, intubated twice, suffered heart failure, placed on a liver transplant list, and hospitalized for 4 weeks, survived.

Sack’s opinion piece is entitled, “What antivaxxers sound like to me.” She does not use these words, but others have: Antivaxxers sound selfish and self-centered, all about themselves and their individual rights with little regard for the health and well being of their fellow human beings. They see themselves as very, very special.

Since the founding of the United States, we have wrestled with the tension inherent between the freedoms guaranteed to us as individual Americans and the collective good of all Americans. This tension manifests itself in countless ways — states’ rights versus federal control, my right to play hard metal rock or use my leaf blower when my entire neighborhood wants to sleep, and on and on. Elections and wars have been fought over these tensions and friendships fractured.

Vaccination during a worldwide pandemic is neither an academic, legal or political argument nor a mere annoyance. It is literally a matter of health or illness, even life or death. Yes, there are people who cannot take certain vaccines, but most of us can. And, yes, there are people in our nation who are rightly suspicious of the medical establishment that has treated them unfairly, even cruelly, in the past.

Nearly 190-million Americans are at least partially vaccinated with minimal side effects. Look to your left and look to your right and you will likely see a successfully vaccinated American. The bottom line is that vaccinations, including those for COVID-19, work. People in other nations are literally dying to have what is freely and conveniently available to us.

The question then becomes why some choose to remain unvaccinated, even though they are clearly putting themselves and others at risk as the highly transmissible Delta variant is spiking COVID cases in all 50 states with attendant hospitalizations and deaths.

Sacks addresses the question this way.

“Getting vaccinated against preventable diseases is one way to ensure that all people, especially, BIPOC [Black, Indigenous and People of Color], avoid health care encounters in which implicit and explicit bias lead to worse health outcomes.

“It doesn’t help that many Republicans have been stoking vaccine skepticism and outright hostility. The Delta variant is already spreading rapidly across the country. Many who choose to forgo the shot may claim they are making a personal decision. But the continued spread of COVID-19 affects us all. And the truth is, the virus doesn’t care about so-called individual liberties. It simply infects whatever host it can find, Republican or Democrat, young or old, disabled, immuno-compromised, and anti-vaxxers alike.

“If anything, remaining unvaccinated by choice — and not because of lack of access or contraindicated health condition — sounds more to me like shirking an individual responsibility than exercising an individual right.”

None among us can see the future — where and how long COVID will ultimately exact its toll of human suffering and on how many. We cannot know how history will record the COVID pandemic, but my guess it will involve the usual dichotomy of nations who had access to vaccines and those who did not, those who availed themselves of the medical miracles before them and those who did not.

The words grief, remorse and shame will also be included.

Everything old is new again

03 N1809P43007H Twin TowersSome events in American history engrave our minds so deeply that we remember where we were and what we were doing when they occurred. We mark our lives as BE and AE, before the event and after the event.

November 22, 1963. It was a Friday and I was at school in my after-lunch class when the intercom interrupted to tell both teachers and students that President Kennedy had been shot in Dallas.

July 16, 1969. American astronaut Neil Armstrong became the first human being to set foot on the moon, calling it “a small step for man but a giant leap for mankind.” I was taking my shift waiting tables at a resort restaurant as my summer job.

September 11, 2001. I was in the Cannon Office Building next door to the U.S. Capitol with a delegation from the Fayetteville-Cumberland County Chamber of Commerce awaiting a briefing from the U.S. Secretary of Commence who never showed up because he, like every other American, was torn from his prior life by planes flying into the World Trade Center’s Twin Towers.

January 6, 2021. The insurrection directed by a losing presidential candidate erupted around and eventually inside the U.S. Capitol, leaving 5 dead and many others wounded, including law enforcement officers. Arrests continue as rioters are identified and charged. I was at home watching an attempted coup unfold on television with tears streaming down my cheeks and my heart hammering.

It has been just over 6 months since that dreadful day, and Americans are still absorbing an event that saw Americans engaging in military-style hand-to-hand combat with each other. The insurrectionists were mightily upset that their candidate was the clear loser of the 2020 presidential race, with more than 7 million fewer popular votes and 74 electoral votes behind.

The election was not close, and the rioters failed to force Congress not to certify the election results. The rioters claimed to support democracy at the same time they attempted to overturn a presidential election.

Six months ago, even the loser’s party officials condemned the mob actions, but memories are apparently short or political courage in short supply or both. Today, the loser’s supporters cry “voter fraud,” with virtually no evidence of it. The idea is to restrict minority voting, a replay of what happened during the Jim Crow era in our nation. Déjà vu of the early 20th century in the early 21st.

Our country is also closing in on gerrymandering season, the time when legislatures and some independent commissions redraw legislative and Congressional districts to reflect the findings of the most recent U.S. Census. Fierce battles are expected, including in North Carolina, as one party tries to win more seats by gerrymandering even though it has fewer voters. This tactic has been used by both parties since the birth of our nation, and we will see it again later this year. Déjà vu 2011 in 2021.

The really shocking aspect of the insurrections “after event” reality is that so many Americans have simply moved on, something that did not happen after the Kennedy assassination or 9/11. Maybe it is because life moves so quickly in our technological age or because they no longer want to think about Americans in combat with other Americans or because they want others to forget the deadly rioting. Whatever the motivation, pretending an insurrection did not happen in and around the grounds of the U.S. Capitol is profoundly dangerous, as it the belief that the losing candidate will be reinstated, a sort of political resurrection. As the writer and philosopher George Santayana reportedly said, “Those who cannot remember the past are condemned to repeat it.”

The terrifying reality is that they just might succeed next time.

Dust bunnies may hold the key to lost civilizations

04 wild dust bunnyDust Bunnies. What are they? Where do they come from? What do they want? Where do they go? What if they aren’t stopped? These are the eternal questions that even in our enlightened 21st Century have no definitive answers.

Today, Mr. Science will attempt to shed some light on our dusty friends. This column was triggered by the energetic efforts of Mrs. Science who recently took on the Herculean Task of cleaning out under our bed. We have a tall bed that has been the home and storage location of many quaint and curious objects of forgotten lore over the last 40 years. Once something was stored under the bed, it tended to remain there per Newton’s First Law of physics which says an object at rest stays at rest unless acted upon by an unbalanced force.

It turned out there was quite a Metaverse of objects under the bed. The most impressive object was Mr. Science’s Father’s World War 2 steel footlocker belonging to Lt. E.H. Dickey. Although the foot locker remains unopened, many people are saying it contains the original lyrics to the song “Louie, Louie”.

Other subterranean inhabitants included two giant airtight plastic clothes bags containing at least 80 ancient T-shirts carefully sealed against the elements. Surrounding all the objects was a vast civilization of Dust Bunnies.

According to Mr. Google, Dust Bunnies are "small clumps of dust that form under furniture and in corners that are not cleaned regularly. They are made of hair, lint, dead skin, spider webs, dust, and sometimes light rubbish and debris that are held together by static electricity and felt-like entanglements.”

Now that we know what Dust Bunnies are and from whence they come, it turns out they are pretty disgusting.

Next up is the question what do Dust Bunnies want? Dust Bunnies are silent. They do not make verbal demands. They just lie there, quietly proliferating. If left to their own devices, Dust Bunnies will take over the world, one unswept location at a time. They want world domination and must be stopped.

Pondering the Dust Bunny Kingdom reminded me of the discussion in “Animal House” between Larry Kroger and Professor Jennings after they had smoked marijuana. Larry: “Okay, that means that our whole solar system could be like one tiny atom in the finger nail of some other giant being. This is too much! That means that one tiny atom in my finger nail could be. “Professor Jennings: “Could be one little tiny universe.” Larry: “Could I buy some pot from you?”

Dust Bunny Metaverses are the inert cousins of Kudzu which also desires to take over the world. Kudzu can only be stopped by freezing weather in February. Dust Bunnies are even more dangerous than Kudzu as they can only be stopped by cleaning forgotten areas.

Where do Dust Bunnies go? Everywhere, unless they are swept up and disposed of properly. Mrs. Science saved the Earth by sweeping up 40 years of Dust Bunny Kingdoms. Thanks be to Mrs. Science.

Having seen the Dust Bunny Civilization swept away, it got Mr. Science thinking about other lost civilizations which fell victim to the silent tragedy of Dust Bunnies. Ponder the fate of the Mayan civilization. It flourished almost 3000 years from 2000 BC until about 900 AD when it collapsed. It is likely the Mayans neglected to sweep out their cities and pyramids leading to Dust Bunnies collapse. There were still Mayans around when Cortez showed up in 1525. However, the Dust Bunnies had already hollowed out their civilization making the Mayans easy pickings for Cortez.

The Aztecs were a similar lost civilization which allegedly was wiped out by a nasty pestilence called the “cocoliztli” which may have killed up to 17 million people in the 16th century. The Aztecs where more into cutting the hearts out of their enemies than tiding up. It seems likely that Dust Bunnies were the cause of the pestilence.

The prevailing theory about the extinction of dinosaurs 66 million years ago is that they were wiped out by an asteroid hitting the Earth creating the Chicxulub Crater in Yucatan. Nothing could be further from the truth. Uncontrolled Dust Bunnies conquered the dinosaurs. Have you ever seen the tiny arms of a Tyrannosaurus Rex? No way that a T Rex could have held a broom to sweep out the Dust Bunnies before they reached critical mass. Clearly Dust Bunnies then ruled the Earth.

A final example of the perfidiousness of Dust Bunnies is the Lost Colony on Roanoke Island. John White’s band of plucky colonists landed on the beach in August 1587. Things got a bit dicey. John headed back to England for supplies which would have included brooms. He wasn’t able to get back to Roanoke until three years later in 1590. On his return, the Lost Colony was gone leaving only the word Croatan carved on a post. No one knows for sure what happened to the Colony.

However, it turns out that Croatan means Dust Bunnies. The rest is history.

One final note, Dust Bunnies are responsible for where the lost socks go. Only you can prevent Dust Bunny take over. Sweep under your bed. Be the unbalanced force. The civilization you save may be your own.

 

Legends Pub celebrates 25 years

01 pub penThere are countless numbers of people, businesses and organizations in Fayetteville and Cumberland County that we could celebrate, showcase and write about. All of them are engaged in doing things that make this community a great place to live.

In every case these benefactors of humanity work tirelessly and silently throughout the community seeking no compensation or recognition with their satisfaction coming only from knowing they are lifting a burden from someone's troubled shoulders or easing the pain of an ailing heart caused by a terminal diagnosis, a personal tragedy, a sudden loss of a loved one or an unfortunate turn of ill fate.

The world would be a kinder and gentler place if it were inhabited with more people like Holly Whitley of Legends Pub and her like-minded supporters affectionately known as the Gypsy Women.

Together from the quaint confines of one of Fayetteville's and Bragg Boulevard’s oldest and most renown and respected "biker bars" comes an outpouring of charity and compassion that has identified both as paragons of humanity.

My affinity toward Holly and her bar came naturally exactly 25 years ago in 1996, the year we both started our businesses.

Incidentally, I have yet to put aside my penchant for fast motorcycles, pool playing and wine-drinking (all traits of my ill-spent childhood).

Since then, we both have set our sights on building successful local businesses that contribute value to the community.

Well, after a quarter-century, hundreds of charitable events and over a million dollars in charitable donations and contributions, Holly, and her band of Gypsy Women, have truly become legendary.

In celebration, Up & Coming Weekly, Jay Dowdy, Gates Four Country Club and Piedmont Natural Gas recently had a '80s music concert where Holly hosted a party for the Gypsy Women and friends of Legends Pub.

Holly, we salute you and thank you for 25 years of unconditional love and service to the Fayetteville community. You are the standard-bearer of generosity and compassion. Few will accomplish in a lifetime what you have done in 25 years. Congratulations!

My 25 years, my achievements? I'm now the oldest paperboy in Fayetteville, and I’m still working on it. Thanks for reading Up & Coming Weekly.

02 UAC06022101

Latest Articles

  • The media and free press: Watchdogs for democracy
  • New theater season brings something for everyone
  • Field of Honor preparations underway
  • National Night Out set for Aug. 3
  • Fort Bragg needs military boot donations for memorial display
  • FTCC launches campaign to attract more adult learners back to college
Up & Coming Weekly Calendar
  

Advertise Your Event:

 

Login/Subscribe