Drs. Evans and Rosenburg are Tufts University researchers interested in the measurable parameters that keep humans healthy and fit over an entire life span. They have determined that the top four biomarkers are:
- Muscle Mass. The percentage of your body that is made of muscle.
- Strength. Can you use that muscle to push, pull, lift and carry.
- Basal Metabolic Rate. The number of calories your body expends at rest.
- Body fat Percentage. What percentage of your body is composed of fat.
The authors named these top four biomarkers, the decisive tetrad. They are the prerequisites to maintaining healthy numbers in all of the other essential biomarkers.
- Aerobic Capacity
- Blood Sugar Tolerance
- Cholesterol / HDL ratio
- Blood Pressure
- Bone Density
- Internal Body Temperature Regulation
Drs. Evans and Rosenburg coined the term age related sarcopenia in their 1991 book Biomarkers. It refers to the gradual loss of muscle mass that occurs as we age. The keys to aging well, staying durable–no injuries, and maintaining control of all health parameters is maintaining or improving muscle mass / strength and eating properly. An ongoing program of strength training and nutritional discipline are the foremost components of fitness and health.
Michael S. O’Hara, PT, OCS, CSCS
Discover the difference between muscle soreness following exercise activity and pain you should be concerned about in “Do I Have A Problem?”. Jeff Tirrell gives advice for women on optimizing performance and Mike O’Hara discusses training priorities for those over forty.
Coke Is Giving Us Exercise Advice
No other product makes it easier and more convenient to become obese and eventually ill than soda drinks. Everybody knows this, even the “food companies”. The Coca Cola company has recently launched a television fitness campaign for the good of all of its consumers. The last thing Coke wants you to do is stop enjoying their product; instead they want you to get more active. They are telling us that exercise is what we need to solve the obesity, diabetes, and heart disease problems in America. While I am always in favor of greater exercise activity, some insight into the mathematics and physiology of exercise and soda drinks can help us all make better choices in our lives.
A 120 pound female at 22% bodyfat (common bodyfat percentage) has to walk at a 2.5 mile per hour pace for 50 minutes to burn the 140 calories found in a 12 ounce serving of coke. That same woman could ramp it up and run at a 5 mile per hour pace and she would burn off her can of Coke in 18 minutes. If she drank the one liter bottle of Coca Cola (400 calories), she would have to run 53 minutes. If the weather was bad and she decided to stay inside and use the elliptical machine, she could work off her one liter serving of Coke in 53 to 80 minutes, depending on what machine she uses and how vigorously she worked during the elliptical session. If our same 120 pound female decided she was really thirsty and stopped at the local 7-Eleven for a Double Gulp serving of Coca Cola -55 ounces totaling 744 calories, she would need to walk for 4 hours and 20 minutes or run for 82 minutes.
None of us can exercise our way around a bad diet. You do not the have the time or physical endurance necessary to counteract the concentration of calories in soda drinks. The caloric density of soda drinks is only part of the problem. The cascade of hormonal events that occur when you ingest sugar saturated drinks is an even stronger driver of health problems than the total number of calories.
Thank you Coca Cola for your endorsement of exercise, but I think we would see much better results if we drank water.
Michael S. O’Hara, P.T., OCS, CSCS