What Does ‘Fit’ Look Like?

Leave a comment

Why Being Thin Does Not Always Mean You Are Fit!

By Raymond Onyango.

Thin Is Not Always Fit!

It seems there are a lot of preconceived notions about what it really means to be fit. Television, Cinema and Print Media are all dominated almost exclusively by thin people. The Fitness Industry is no better; you will seldom see a gym advert featuring a heavy individual unless it is a ‘before’ picture. All this has helped to foster the widely held perception than thin people are fitter and healthier than their more substantial counterparts!

Jennifer Hudson Before & After Photos

As a fitness professional however, I am hardly ever swayed by physical appearances. It has been my experience from years of conducting Fitness Evaluations, that a thorough physical assessment can reveal a very different  internal picture from the rosy one that a tiny waistline conveys. I have come across a significant number or very slim looking men, who are plagued by elevated cholesterol levels or sky rocketing, blood pressure. This just goes to prove that overweight individuals do not have a monopoly on health complications. A slim individual living a sedentary life, fraught with high stress and poor nutritional habits is just as susceptible to heart disease, and other co-morbid conditions including diabetes, as his overweight counterparts.

In fact being slim can in itself be a major risk factor, because it encourages complacency and leads you to believe that you do not need to exercise in order to enjoy good health. Nothing could be further from the truth – read on and understand why:

How Body Types Influence Physical Appearance.

Male Olympic Athletes As Illustrated By Sociological Images

Watch any major athletics championship such as the Olympics and you will be floored by the variety of physiques on display. The 100-meter sprinters are almost always muscled and defined in contrast to the loose limbed, lanky  marathon runners. The Shot Putters generally have huge shoulders and prominent bellies, quite unlike the show stopping elegance of the high jumpers, who are more reminiscent of an Impala gazelle in flight! The only thing they all share in common is the fact they are the best athletes in their respective events, in the whole world and therefore some of the fittest individuals on the planet.

Their physical differences also reflect the 3 major body types, that define the physical shape that each one of us is bequeathed by our genetics at conception. Ectomorphs are like your typical marathon runner, skinny, long boned and narrow in the pelvis. Your average 100-meter sprinter is likely to be a Mesomorph, the natural athletes of this world.  They are the ones blessed with wide shoulders, powerful muscles and bags of athletic capacity. However they remain very likely to gain weight if they stop exercising or start eating poorly. The big guys and girls who throw the Shot Put are most representative of the Endomorphic body type. These guys are not lazy by any means; the Shot Put is one of the most technical disciplines among the field events, demanding a unique combination of intricate, elegant footwork and raw brute strength. Endormorps have big bones and tend to carry a higher percentage of body fat than either the Ectomorph and the Mesomorph even when they are really fit!

Body Weight Vs. Body Fat

Female Olympic Athletes As Illustrated By Sociological Images

As a part of my research for this article I posted a question on my face book page, “ Do the words ‘thin’ and ‘fit’ mean the same to you? The first response I got was from one of my regular contributors, Ben Okombo. He says, and I quote “ Ray this is my exactly my story. I am 108.5kg, stand at 6 2’. My BMI reads 31, which means I am obese.  I am not fat however, because I train hard in the gym. So how is this possible?”

It is possible because your weight on the scale does not tell you everything you need to know about your health. For instance it does not tell you what percentage of that weight is fat as opposed to lean muscle. This is another reason why the Body Mass Index Scale BMI is no longer considered the gold standard in terms of determining what our healthy bodyweight should be. A body builder, weighing themselves on the scale and having his BMI calculated, will most likely be classified as obese, despite the fact that body builders typically have very low levels of actual body fat.

Bioelectrical Impedence Machine

In contrast I often use a Bioelectrical Impedance Machine to calculate my clients body fat percentages. I only need to feed your height, weight and sex into the machine, and then have you hold onto the electrodes which send a mild imperceptible electric current though your body. Fat is an insulator and impedes electricity; muscle however conducts electricity readily because all nerve impulses are essentially electric signals. The machine uses this distinction in the physical properties of fat and muscle to calculate your percentage body fat. Men should have an ideal body fat percentage ranging from 10 to 20% while women should maintain a range of 20 to 30%. What is quite telling, is that very slim individuals will often turn out to have very high body fat percentages, especially in the case of women who are naturally slim but have almost no muscle. These sorts of individuals can actually be clinically obese and exposed to all of its potential health challenges and not even be aware of it!

Love Yourself For Who You Are

I personally believe that true fitness is not about being thin, it about being comfortable in your body and doing the best you can to consistently Eat Better and Move More! We must appreciate the fact that the human body comes in a huge variety of shapes and sizes, and we as a society need to pay attention to physical fitness and healthy eating habits much more than physical appearance. As a famous actress once said, ”You are not born second class, you have to learn to be that way”!

Have a first class week will you!

Advertisements

What Does ‘Fit’ Look Like?

3 Comments

Why Being Thin Does Not Always Mean You Are Fit!

By Raymond Onyango.

Thin Is Not Always Fit!

It seems there are a lot of preconceived notions about what it really means to be fit. Television, Cinema and Print Media are all dominated almost exclusively by thin people. The Fitness Industry is no better; you will seldom see a gym advert featuring a heavy individual unless it is a ‘before’ picture. All this has helped to foster the widely held perception than thin people are fitter and healthier than their more substantial counterparts!

Jennifer Hudson Before & After Photos

As a fitness professional however, I am hardly ever swayed by physical appearances. It has been my experience from years of conducting Fitness Evaluations, that a thorough physical assessment can reveal a very different  internal picture from the rosy one that a tiny waistline conveys. I have come across a significant number or very slim looking men, who are plagued by elevated cholesterol levels or sky rocketing, blood pressure. This just goes to prove that overweight individuals do not have a monopoly on health complications. A slim individual living a sedentary life, fraught with high stress and poor nutritional habits is just as susceptible to heart disease, and other co-morbid conditions including diabetes, as his overweight counterparts.

In fact being slim can in itself be a major risk factor, because it encourages complacency and leads you to believe that you do not need to exercise in order to enjoy good health. Nothing could be further from the truth – read on and understand why:

How Body Types Influence Physical Appearance.

Male Olympic Athletes As Illustrated By Sociological Images

Watch any major athletics championship such as the Olympics and you will be floored by the variety of physiques on display. The 100-meter sprinters are almost always muscled and defined in contrast to the loose limbed, lanky  marathon runners. The Shot Putters generally have huge shoulders and prominent bellies, quite unlike the show stopping elegance of the high jumpers, who are more reminiscent of an Impala gazelle in flight! The only thing they all share in common is the fact they are the best athletes in their respective events, in the whole world and therefore some of the fittest individuals on the planet.

Their physical differences also reflect the 3 major body types, that define the physical shape that each one of us is bequeathed by our genetics at conception. Ectomorphs are like your typical marathon runner, skinny, long boned and narrow in the pelvis. Your average 100-meter sprinter is likely to be a Mesomorph, the natural athletes of this world.  They are the ones blessed with wide shoulders, powerful muscles and bags of athletic capacity. However they remain very likely to gain weight if they stop exercising or start eating poorly. The big guys and girls who throw the Shot Put are most representative of the Endomorphic body type. These guys are not lazy by any means; the Shot Put is one of the most technical disciplines among the field events, demanding a unique combination of intricate, elegant footwork and raw brute strength. Endormorps have big bones and tend to carry a higher percentage of body fat than either the Ectomorph and the Mesomorph even when they are really fit!

Body Weight Vs. Body Fat

Female Olympic Athletes As Illustrated By Sociological Images

As a part of my research for this article I posted a question on my face book page, “ Do the words ‘thin’ and ‘fit’ mean the same to you? The first response I got was from one of my regular contributors, Ben Okombo. He says, and I quote “ Ray this is my exactly my story. I am 108.5kg, stand at 6 2’. My BMI reads 31, which means I am obese.  I am not fat however, because I train hard in the gym. So how is this possible?”

It is possible because your weight on the scale does not tell you everything you need to know about your health. For instance it does not tell you what percentage of that weight is fat as opposed to lean muscle. This is another reason why the Body Mass Index Scale BMI is no longer considered the gold standard in terms of determining what our healthy bodyweight should be. A body builder, weighing themselves on the scale and having his BMI calculated, will most likely be classified as obese, despite the fact that body builders typically have very low levels of actual body fat.

Bioelectrical Impedence Machine

In contrast I often use a Bioelectrical Impedance Machine to calculate my clients body fat percentages. I only need to feed your height, weight and sex into the machine, and then have you hold onto the electrodes which send a mild imperceptible electric current though your body. Fat is an insulator and impedes electricity; muscle however conducts electricity readily because all nerve impulses are essentially electric signals. The machine uses this distinction in the physical properties of fat and muscle to calculate your percentage body fat. Men should have an ideal body fat percentage ranging from 10 to 20% while women should maintain a range of 20 to 30%. What is quite telling, is that very slim individuals will often turn out to have very high body fat percentages, especially in the case of women who are naturally slim but have almost no muscle. These sorts of individuals can actually be clinically obese and exposed to all of its potential health challenges and not even be aware of it!

Love Yourself For Who You Are

I personally believe that true fitness is not about being thin, it about being comfortable in your body and doing the best you can to consistently Eat Better and Move More! We must appreciate the fact that the human body comes in a huge variety of shapes and sizes, and we as a society need to pay attention to physical fitness and healthy eating habits much more than physical appearance. As a famous actress once said, ”You are not born second class, you have to learn to be that way”!

Have a first class week will you!

Keep Breast Cancer At Bay

Leave a comment

Why physical activity makes all the difference

By Raymond Onyango.

As we come to the end of the official Breast Cancer Awareness Month, this October.  We as a nation have plenty of reasons to reflect on the increasing prevalence of cancer in our society. In the intervening months we have followed Health Minister the Hon. Anyang Nyongo’s successful battle with prostate cancer and we have been unfortunate enough to loose one of the worlds most Illustrious Conservationists and Nobel Peace Laureates, the Late Professor, Waangari Mathaai, who succumbed last month to Ovarian cancer after a long struggle bravely borne.

These two events, have served in no small way to shed light on some of the shifting patterns of medical health care needs in Kenya today. For instance in May this year at a WHO conference in Moscow, Health Minister the Hon. Anyang’ Nyongo’ revealed that over fifty percent of the hospital beds in Kenya are currently occupied by individuals suffering from lifestyle diseases, such as cancer, diabetes, hypertension and many more.

This simple fact marks a huge turning point in the history of this nation, because it puts us firmly in the category of countries whose healthcare burden and expenditure is greatly increasing at the cost of other relevant development programs such as education for our children.

Fortunately the capacity to make a difference and mitigate these rising statistics is within our reach, at little if any cost. For that reason I would like to contribute to this breast cancer awareness month by highlighting the growing body of medical evidence that confirms that better nutrition and a more active lifestyle can greatly help reduce a woman’s risk of developing breast cancer.

Physical Activity Reduces Risk

Given that some of the factors that have been demonstrated to affect a woman chances of developing breast cancer include genetic factors such as a family history of breast cancer, and lifestyle factors such as obesity, one of the biggest fronts in the war against breast cancer is the drive to encourage more women to eat better and move more. Several studies have documented the correlation between increased activity and reduced risk of breast cancer, including a recent study led by Dr. Marilie Gammon of the Columbia University, School of Public Health.

Obesity Increases Risk

One of the findings that have emerged from this new Breast Cancer Research is that obesity is a major contributing factor to the prevalence of breast cancer. The reason for this is because obesity is a huge determinant of the levels of the hormone estrogen, which is closely linked to breast cancer. It would appear that regular exercise of a low to moderate intensity could confer some kind of protection to most women by regulating the levels of this hormone in the body and thus hitting directly at the source of this particular type of cancer.

Another factor that has emerged is the correlation between weight gain in postmenopausal women and the prevalence of breast cancer. It seems that one of the most important things a woman can do to mitigate her risk of developing breast cancer is to maintain a healthy bodyweight, especially post menopause.

What kind of exercise helps?

When it comes to exercise, it is the little things that count. You need to aim to incorporate at least 30 minutes of light to moderate physical activity into you day, including such activities as Walking, Yoga, Swimming or attending an aerobics class where possible. The aim is to encourage an active lifestyle even outside the gym, including little lifestyle changes such as using the stairs as opposed to the lift or parking in one central area in town and running your errands on foot.

Working out regularly and living a physically active lifestyle will also have several benefits outside of breast cancer prevention, including a lower incidence of hypertension and other heart diseases, bone diseases such as osteoporosis and metabolic conditions such as type 2 diabetes.

Now that the battle to fight cancer in Kenya is receiving a bigger share of press time, it is crucial that every woman in Kenya makes the effort to eat better and move more. The more effort that is made to encourage Kenyans to exercise regularly and eat healthy, the greater the chance we have of defeating breast cancer in our lifetime!

Have an active week will you!