Below is a quick and informal interview conducted through email in November of 2006. I've left the interviewer's name out for privacy sake. I think there were enough good points raised to warrant posting the questions and answers.
1) What does physical fitness entail?
I read a crossfit
article which discussed this very question. They listed ten general physical
skills which I feel the need to simplify here - endurance, strength, power,
flexibility, and agility. I feel physical fitness entails basic competency in
each one. Of course we may be better in one area than another, but we should
have an adequate showing in each.
2) How much time is required in order to workout (ex. time, frequency)?
The time and frequency required all depends on your fitness goals and current level. This leaves a huge variance for people. Not to mention the countless training programs out there which obviously take different times due to differences in intensity. I think the important thing to remember is that it does take some time. 5 minutes a day, 3 days a week probably won't do it, no matter what the commercials say!
3) Is it necessary to lift weights in order to get into shape or are there any alternatives?
Definitely not. Anything that a person can do that will get them moving around is good. Calisthenics, swimming, running, team sports, the list goes on. Now is lifting weights a great way to help you get in shape? Absolutely. The benefits of weight lifting are numerous, both physically and psychologically.
4) Can a person gain strength without bulking, what promotes bulkiness and where do you think genetics play a role?
Yes, strength can
come from increased neurological efficiency, not just increased
cross-sectional area of the muscle (hypertrophy). Size and 'bulk' are
influenced greatly by diet. Yes, genetics do play a role in terms of
metabolism, body shape and composition. This makes maintaining a certain body
shape to be harder or easier for some. But remember at the end of the day that
no one can break the laws of physics!! Fat and muscle do not magically appear
and disappear on the body, diet and exercise influence the loss or gain of
both!
5) What should an overweight or obese person be concerned about?
In terms of
exercise, I think that an overweight person should be concerned about just
getting out and doing something, anything. Don't worry about the perfect plan
right now. For their diet, start simple and avoid things they know are bad -
sugary desserts, processed snack foods - and try to eat things they know are
healthier - fruits, vegetables, etc.
Don't get bogged
down with minutia at the moment, just get out there and start something. It's
about changing basic habits at this point.
6) What types of foods would promote healthier living?
Fruit and
vegetables, nuts, lean proteins, whole grains. Nothing revolutionary here.
Avoid white sugar, white flour, hydrogenated oils, and high fructose corn
syrup for starters. Doing that alone can make a huge difference in people's
health.
7) What advice would you give a novice to encourage a change in bad habits (ex. eating, activity)?
Take it one step at a time. Trying to
completely overhaul your life and all its bad habits can be far too
overwhelming. You're much more likely to quit things and fall back to the
comfort of your previous life.
Getting down to specifics, in terms of eating I always felt that bad eating
started in the supermarket. We have the choice right there to buy or pass by all
the bad foods. Once you buy the bad foods, you'll eat them. Simple as that. If
you don't even bring these bad foods into your house, then you won't eat them!
On a similar note, if I throw a party and have chips and whatnot lying around,
I'll oftentimes throw away a half-full bag. Why? Because I know if I leave it
around I'll eat it! Get rid of the temptation as early as you can.
In terms of activity. Start with something that's easy and convenient. A walk
around the block, or a gym membership to a place that's on your drive home. If
it's too difficult to even start your chosen physical activity, then you
probably won't do it often and it won't become habit. The next thing is to pick
something you enjoy! I've seen so many think that they need to slave away on a
treadmill for hours to "get in shape". Boring! Find something fun! A recreation
league, a bike trail to ride, a local pool to swim around. Don't limit yourself,
just find something you enjoy that gets you moving.