Welcome back to "Rock Your Body," The State News fitness and nutrition column. Each week, we hit up our local experts with some questions and pass on their wisdom to you.
But before we get to the goods, we thought we'd tell you a little bit about who'll be giving you advice.
Tom Ostrander: Tom is the owner of Powerhouse Gym, 435 E. Grand River Ave. He is one of Michigan's top amateur bodybuilding competitors. Tom is a personal trainer with experience ranging from professional athletes to stay-at-home moms.
Jim Pivarnik: Jim is a professor of kinesiology and epidemiology. Trained as an exercise physiologist, his specialty is in physical activity and exercise on chronic disease risk. He is also director of MSU's Center for Physical Activity and Health.
Ronda Bokram: Ronda is a nutritionist in the health education department at Olin Health Center.
This week, we asked:
SN: Explain the different types of fats (trans, saturated, monounsaturated, polyunsaturated) and how they affect your health.
Ronda: Wasn't it nice when you could just eat and not have to spend so much time wondering if you were doing it correctly? The different types of fats are just as important as the quantity of total fat. Here is a brief rundown:
Saturated fat: Is thought to be the primary dietary factor to raise the blood-cholesterol level. It is found in the fat portion of animal products such as the skin on poultry, marbling in beef, in addition to cheese, butter and whole milk. Plant oils, such as coconut, palm and cocoa butter, also contain this type of fat.
Mono/Poly: Are frequently termed "the good fats" as they are considered to be beneficial in lowering the "bad types" of cholesterol in our body. These unsaturated fats are liquid at room temperature and include canola, olive and peanut oils (mono) and safflower, sesame, and corn oil (poly) to name a few.
Trans: This is actually a sub-category of unsaturated fatty acids that has received much press recently for its potentially negative impact on our health. Trans fats can be found in small amounts in some animal products, but during hydrogenation (the processing of liquid unsaturated fats to a more solid state as in corn oil to corn margarine), trans fats can be formed.
Clinical studies seem to indicate that trans fat may be the worst offender in terms of elevating cholesterol levels. Because of this, the Food and Drug Administration has mandated requiring trans content of foods on the nutrition labels.
SN: Explain the long term effects that high-impact aerobics (such as running) have on your joints. Is it better to swim or use low-impact elliptical machines?
Tom: Generally speaking, high impact aerobics over an extended period of time can cause pain to your joints and tendons. Shin splints, tendinitis, ankle sprains, knee problems, neck problems and spinal misalignment are some of the problems associated with long-term high-impact aerobics.
Technology has presented us with numerous options and advancements in the prevention of these problems in the form of better flooring in gyms, shoes, various braces and guards, shock absorbing decks on treadmills, etc.
While these are all good things and certainly go a long way in terms of preventing damage to the body, I personally feel that extended participation in high-impact aerobics is best to be avoided.
I recommend a fast-paced walk, stationary bike or elliptical trainer for my clients. I feel these machines are easier on the body and burn fat while preserving lean muscle more effectively than running.
Jim: High-impact exercises are those that involve extreme force being generated against the ground when an individual moves his or her body against gravity. Performing high-impact exercise can be extremely beneficial. Besides the cardiovascular benefit, high-impact activities promote bone growth by increasing the calcium content.
Most research supports the benefits of high impact activities, particularly when compared to doing no activity at all. However, for some individuals, high impact activities may not be such a good idea. For example, not everyone is built to run - particularly long distances. An example would be someone who is extremely overweight, or has extreme bowed legs or knock-knees.
Joint pain is not limited to those who perform high-impact exercise. Just ask any swimmer or rower who has spent too much time in the water. Shoulder, hip and knee pain might be common in these individuals if they do too much, too soon, with too little preparation. With any exercise, let pain be your guide.
If you would like to have your questions answered, please e-mail them to msandu@statenews.com.
