{"id":144,"date":"2022-09-13T22:56:43","date_gmt":"2022-09-13T22:56:43","guid":{"rendered":"https:\/\/baumwire.com\/?p=144"},"modified":"2025-12-21T07:23:59","modified_gmt":"2025-12-21T12:23:59","slug":"getting-fit-basics","status":"publish","type":"post","link":"https:\/\/baumwire.com\/index.php\/2022\/09\/13\/getting-fit-basics\/","title":{"rendered":"Getting Fit Basics"},"content":{"rendered":"\n

What is a calorie?<\/strong><\/p>\n\n\n\n

A calorie as a term caries so much weight in our culture. So many diets or fads, talk about cutting calories. Calories can be a very variable number and is very specific to a person. <\/p>\n\n\n\n

Ted Talk about what is a Calorie<\/a><\/p>\n\n\n\n

Basics of Macros?<\/strong><\/p>\n\n\n\n

So often the body feels hungry or sluggish if it does not receive the nutrients needed. It can be a complex calculation that really should be tailored to a person and their fitness goals. <\/p>\n\n\n\n

Crossfit Athlete talking about macros<\/a><\/p>\n\n\n\n

Macro Calculator<\/a><\/p>\n\n\n\n

Processed Food?<\/strong><\/p>\n\n\n\n

Another big factor to consider about health is the quality of food we eat and how it helps or hurts us. A common term is dirty dozen for fruit and vegetables. These are the fruits and vegetables that carry the highest amount of pesticides and buying organic in these can be a good practice with how much pesticides are linked to cancer. As much as I love breakfast sausage and bacon, the real truth is these highly processed meats can also rank high on potential to cause cancer.<\/p>\n\n\n\n

Ted Talk about processed food<\/a><\/p>\n\n\n\n

Dirty dozen and clean 15<\/a><\/p>\n\n\n\n

Processed meat and cancer<\/a><\/p>\n\n\n\n

Sugar<\/strong><\/p>\n\n\n\n

Sugar can have such a negative impact on our daily lives. It causes crashes and makes you feel rough. Another side effect of high sugar, is that if the amount sugar consumed exceeds the amount of glycogen our bodies can store in muscles and liver, the rest is converted to fat. <\/p>\n\n\n\n

Ted Talk about Sugar<\/a><\/p>\n\n\n\n

How does sugar turn into fat<\/a><\/p>\n\n\n\n

Tools to help<\/strong><\/p>\n\n\n\n

Scale<\/strong><\/p>\n\n\n\n

I have used the Withing Body+ scale for a while due to it providing so much more insight into what is going on with my body. While not being an exact number, it does give me a basic idea of fat content, BMI, if I am dehydrated, etc. This allows me to look at my weight in a different way that rather a number that just always has to go down.<\/p>\n\n\n\n

https:\/\/www.withings.com\/us\/en\/body-plus<\/a><\/p>\n\n\n\n

Apps<\/strong><\/p>\n\n\n\n

Two apps that I use heavily are MyFitnessPal and EatThisMuch. MyFitnessPal has a great library of foods and allows you to scan items for quick entry. I don’t use it all the time but it often allows me to get my routine back on track and remind me of the calories and macros in a meal so I can better recognize what I am eating. EatThisMuch is a web app for planning out meals and seeing how it will look calorie and macro wise before even purchasing the food. It also provides a printable grocery list for me to take to the store to keep me on track. It also has printable meal plans with recipes to stick to the fridge for more confidence of staying on track. <\/p>\n\n\n\n

https:\/\/www.eatthismuch.com\/ <\/a><\/p>\n\n\n\n

https:\/\/www.myfitnesspal.com\/<\/a><\/p>\n\n\n\n

Body measurements<\/strong><\/p>\n\n\n\n

Another way I have found to avoid falling into the trap of just looking at fitness as a weight number is to use a body measurement tool weekly. This way I can really see how my body is changing even if the scale doesn’t show it. I typically measure Chest, Waist, Thigh, Bicep, and Calf. I use something like this that is cheap on amazon to make measuring easier. Amazon link<\/a><\/p>\n\n\n\n

Your fitness age<\/strong><\/p>\n\n\n\n

As some of the motivational videos at the bottom show, your age does not completely ditacte your level of fitness. For those that eat well and take care of their body, they may functionally be much younger than their age says. Many fitness watches take input and try to calculate your “Fitness Age”. There are also “Fitness Age” calculators that can give an idea of where you are. <\/p>\n\n\n\n

Video on fitness age<\/a><\/p>\n\n\n\n

worldfitnesslevel.org\/#\/<\/a><\/p>\n\n\n\n

Life style versus dieting<\/strong><\/p>\n\n\n\n

Dieting tends to be drastic and short lived. Most dieters crash and revert back to their pre dieting ways within months. The better tactic for a healthy life is to adopt a lifestyle change and make changes that can be sustained over a lifetime. It can be compared to finances were making small consistent savings over a long period can result in large results. <\/p>\n\n\n\n

Crossfit video on Life style changes<\/a><\/p>\n\n\n\n

Harvard Health on Long-lasting healthy changes<\/a><\/p>\n\n\n\n

Losing weight in your 50s and 60s<\/a><\/p>\n\n\n\n

Six Pillars<\/strong><\/p>\n\n\n\n

There are six pillars many health institutions consider the foundation of a healthy life. Sleep, Stress Management, Nutrition, Physical Activity, Healthy Mind and Planning.<\/p>\n\n\n\n

Pillar Work Sheet from Wellness Coach USA<\/a><\/p>\n\n\n\n

How often to exercise<\/strong><\/p>\n\n\n\n

The age old saying by health groups is 30 minutes a day and that holds true with current recommendations with most modern recommendations including wording about including strength training. As strength training becomes super important in the role it plays as we age, understanding and having a good strength training program can be a big factor in mobility and quality of life as we age.<\/p>\n\n\n\n

Mayo Clinic recommended exercise<\/a><\/p>\n\n\n\n

The CDC also has a page on recommendations for those over 65<\/p>\n\n\n\n

CDC for seniors<\/a><\/p>\n\n\n\n

How age impacts your muscles<\/a><\/p>\n\n\n\n

Cardio<\/strong><\/p>\n\n\n\n

While the many previous theories though cardio was all the exercise you needed, it is now a general understanding that a balance between strength training and cardio is ideal. Cardio has a list of benefits such as improving sleep, regulating blood sugar, lowering blood pressure and many more. <\/p>\n\n\n\n

Benefits of Cardio<\/a><\/p>\n\n\n\n

Running after 50<\/a><\/p>\n\n\n\n

Strength Training<\/strong><\/p>\n\n\n\n

In recent years many leading organizations WHO, CDC and many others have started adding strength training to the exercise recommendations for all ages. This can lead to higher mobility later in life, make bones stronger, lowers risk of falls and risk of injury. I hold this one in high regard as I strive to keep my independence as I age.<\/p>\n\n\n\n

Benefits of strength training<\/a><\/p>\n\n\n\n

Myth: Lifting Heavy will make you look bulky<\/a><\/p>\n\n\n\n

Exercise and Aging<\/strong><\/p>\n\n\n\n

Keeping mobility and independence as we age can have a major impact on quality of life.<\/p>\n\n\n\n

Exercise and nutrition for middle-age and older individuals<\/a><\/p>\n\n\n\n

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