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TUESDAY, NOVEMBER 10, 2009
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VOLUME 121 ISSUE 57
BREAKING A SWEAT
Exercising care while pursuing perfection
Experts dispel myths, dispense advice on achieving a healthy workout
BY MEGAN HEACOCK mheacock@kansan.com
Students are creatures of habit, especially when it comes to exercising. The way students exercise, what part of the body they exercise and when they exercise is often decided by the infinite number of myths about six-pack abs, weight loss and quick results.
The Ambler Student Recreation Fitness Center receives 50,000 visitors per month — thousands of students making their daily, weekly, monthly or yearly trek to the gym.
Whether out of obligation, enjoyment, guilt or to be social, people choose to break a sweat — or at least, pretend to.
Through magazines, friends, family clinicians or their own assumptions, students have a method to the way they exercise, but these methods aren't always accurate. Through the madness, they are forced to weed out the bias and the fallacies.
Two experts, cardiologist Mike Zabel and personal trainer Amber Long, are here to address some exercise myths.
SEE EXERCISE ON PAGE 3A
EXPERT PROFILES
Amber Long Occupation:
Assistant Director, Fitness KU Recreation Services Educational Background: Undergraduate in Community Health Education from Iowa State University Masters in Higher Education from Iowa State University
ACE certified personal trainer at Body Boutique AFAA group fitness instructor
Manages fitness instructors and personal fitness trainers at KU Recreation Center
Age:28 Other
Mike Zabel, M.D.
Occupation:
Cardiologist
Non-invasive cardiology
(deals mostly with heart failure, rhythm problems)
Educational Background:
Undergraduate in Biology and Chemistry from Graceland University
Doctor of Medicine from Washington University
Residency in North Carolina
Age: 48
Other:
Works with athletic trainers
at KU
Completed five marathons and seven triathlons
Are short, intense workouts more effective than long, moderate workouts? Answer: Depends
Answer: Depends.
Kirin Arnold, Lawrence junior, decided to try a workout from a running magazine. For half an hour, she had to do a combination of brisk walking, lunges, sprinting and jogging. For her, doing it every other day, the workout was a success.
"It increased my speed in running, and I was sore, so I know it was working different muscles."
In terms of general fitness, Zabel and Long said recent research had shown that shorter, intense workouts were just as effective, if not more so, than longer, less intense work outs.
"Research is now showing that circuit training is actually very popular because you can do a lot more in a shorter amount of time," Long said. "You can work harder and smarter—not longer."
In general, the types of workout someone does depends on his or her goals. Zabel said the only time a workout needed to be hours long was if someone were training for endurance sports, such as triathlons or marathons.
Does it make a difference what time of day you exercise?
Answer: No.
had argued for exercise ea in the day, awakening that exercise alerted the body and acinged one's metabolism. Long said these aspects discounted the basic importance of getting a workout in whenever it was possible.
Long said the most important thing was to get it done whenever it was possible and most convenient. She said certain studies
"The bottom line, for most people, is that we really just need to make sure we have the time to do it," she said.
Long said people who hated to get up in the morning shouldn't force themselves to do so. In turn, those who could be alert in $ ^{14} $
who could be alert in the mornings or were too busy to exercise late in the day would be more likely to stick to an early exercising schedule.
If you can't work out very often, is it worth it to work out at all? Answer: Yes.
Zabel and Long said one isolated workout every week or two was better than nothing.
However, research showed that getting 30 minutes three times a week was the minimum amount of exercise needed to have major benefits for young people, Zabel said. He said one of the reasons people didn't work out as much was because they were intimidated by what they saw on television, such as Nike and Gatorade commercials.
“the biggest misconception that people have with exercise is that they have to do something really strenuous," he said.
Long said incorporating exercise throughout the week, such as walking to campus, was still extremely beneficial.
"You're still helping to keep the muscles efficient and keep the body in motion so we're not at this place where we're pretty much sedentary," she said. "Because that's where the major health problems come in."
Does exercising late at night upset your sleep pattern? Answer: Yes.
Long and Zabel both agreed that late-night trips to the gym could make falling asleep more difficult. Long said exercising elevated metabolism, blood pressure, heart rate and body temperature — all awakening a person's system.
Zabel said although it didn't affect everyone's sleep, he still recommended
Zabel said although it didn't affect everyone's sleep, he still recommended working out in the morning to most of his patients.
"Exercise invigorates the body," he said. "Your muscles are tired, but it wakens up the brain, and it just stimulates you, which is why it's hard to fall asleep."
Long also said it was important to realize that exercise, if not too late at night, actually helped people sleep during the night.
Answer: Yes.
Does weightlifting increase your metabolism?
It requires more calories to maintain muscle. In turn, having more muscle burns more calories throughout the day, even when you're not exercising, according to Zabel.
"The more muscle you have, the more calories you're going to burn, even when you're sleeping," he said.
Long said strength training helped to increase lean muscle tissue, which burns calories continuously.
Although "cardio junkies" might be great at burning calories during their workouts, they would be less efficient at burning calories while sitting on the couch, according to Long. For those wanting to lose weight, it's especially smart to include strength training into their exercising regimen.
Long also said strength training would become more important as people aged, because they metabolism typically decreases as they get older. When it comes to increasing bone density, strength training is essential.
OBITUARY
Illustrations by Caitlin Workman/KANSAN
Friends remember graduate secretary
Whitesell, a Wichita senior who worked with Huslig at the Department of Germanic Languages and Literatures for more than three years, said Huslig was easy to fall in
BY ABIGAIL BOLIN abolin@kansan.com
Montana Huslig could find the answer to any question after working as a graduate program secretary at the University for nearly 28 years, said Michelle Whitesell.
Huslig
"She knew the ins and outs of everything." Whitesell said. "You could always rely on her. She was an unbreakable force."
love with.
SEE OBITUARY ON PAGE 3A
Montana Huslg died of a heart attack at Lawrence Memorial
CAMPUS
Speaking to more than 1,000 KU students, Mark Rudd demanded a "mass democratic movement to overthrow America's ruling class, which perpetuates racism, diploma factory education and other exploitations."
Cofounder of radical protest group returns to KU
BY ZACH WHITE
zwhite@kansan.com
With 40 years of experience, including dodging the FBI for most of the '70s, Rudd returned to campus to speak
That was 1969.
index
Friday night.
The Ecumenical Christian Ministries hosted a potluck dinner and a screening of the documentary "The Weather Underground." The film covered the extremist anti-war group of the same name, which Rudd helped found in the late '60s. The Weather Underground organized campus protests, riots and bombings of government buildings nationwide before eventually surrendering.
SEE RUDD ON PAGE 3A
Mark Rudd, cofounder of the Weather Underground, returned to the University 40 years after he spoke to a crowd of 1,000 people in the Kansas Union Ballroom in 1969. The Ecumenical Christian Ministries held a potluck dinner and a screening of the documentary "The Weather Underground" Friday.
Photo courtesy of Spencer Research Library
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Holcomb still haunted by Clutter murder, book
The enduring popularity of Truman Capote's 'In Cold Blood' still reminds town of brutal family slaying. ENTERTAINMENT] 8A
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