Fitness Counts – So Shape Up
During the first season, we saw
People who exercise regularly appear healthier. Being fit projects vitality and alertness, two important factors considered when people are hired. Being overweight may reflect poorly on a person’s energy and self-discipline and has cost people jobs. Because of the serious legal problems that would arise if a company rejected a candidate for being overweight, it most likely will not be mentioned, but according to headhunter Kathleen Johnson in The Road To CEO, a fifty pound overweight candidate did not make the cut because the extra weight made him appear stooped and lumbering, not quick and agile. It had nothing to do with how well he could do the job, but the client did not feel he looked liked fresh blood and wanted Ms. Johnson to look for other candidates.
While this is not a fitness book, fitness can play an important role in the business world. Engaging in a sensible exercise program consisting of both aerobic and anaerobic exercise accompanied by stretching is another step toward success. This three pronged attack combined with sensible eating will help both your personal life and career.
Aerobic Exercise
Dr. Kenneth Cooper’s best-seller Aerobics,
published in 1968, helped millions of people recognize the health benefits of
aerobic exercise. Since then, there
have been volumes and volumes written regarding the benefits and how much
aerobic exercise is needed to achieve these benefits.
It is generally accepted that you should exercise at least three times a
week to get an adequate aerobic benefit. This
exercise should be at sixty percent of your maximum capacity for a duration of
twenty to sixty minutes. Obviously,
a person’s level of fitness and conditioning, combined with the goals for
training, will dictate what kind of aerobic exercise along with the duration and
intensity. For purposes of this
book, it is just important to realize that you should be incorporating aerobic
exercise into your life to keep your heart in shape and control your weight so
that you can do your other activities to their fullest.
Examples of aerobic exercise include: walking, jogging, running, cross
country skiing, rowing, mountain biking and anything else that raises your
heartbeat and breathing that you sustain for at least twenty minutes.
Anaerobic Exercise
In Dr. Bob Arnot’s Guide to Turning Back the Clock, Robert Arnot, M.D. states, “If you undertake only a single new step to regain your youth, build new muscle. This has had the single most profound effect on my physical appearance, performance, and attitude in twenty years.” While this chapter is not about regaining our youth, it is important to realize that strength training is not just for bodybuilders, football players and weight lifters. Everyone, and I mean everyone, can benefit from strength training. Studies have shown that people in their 80s and beyond have benefited greatly from a modest program consisting of strength training.
Strength training means lifting weights. Weight lifting, with machines or free weights is the best overall method to increase your strength. There are many benefits gained by lifting weights including: increased energy, strengthening bones, hardened joints, improved appearance, fat reduction, and improved sports performance. You will look better, feel better and live a richer, fuller and maybe even longer life. So include some muscle building anaerobic training into your fitness program and reap the benefits.
Stretching
You do not need the flexibility of a world class gymnast, but you should incorporate stretching into your exercise program to prevent injuries during training, reduce post-exercise soreness, be flexible enough for any situation you will normally encounter in day to day life, plus a little bit more. There are various types of flexibility training, from static stretching to yoga programs. Many people swear by their yoga program and the benefits they have received from practicing this Indian art.
For your business and personal success, it is not as important what kind of exercise and stretching program you adhere to, just make sure that health and fitness are a part of your lifestyle. This will be different for every individual. Each person has their own strengths, weaknesses and limitations. They key is to make the most of what you have been given. If you do, you will undoubtedly go much further than if you fail to look out for your health. After all, if you do not take care of your health and body, how are you going to be able to do what is required to succeed?
Diet
If you are taking the time to exercise and take care of your body, you must also recognize that what you put inside your body affects your appearance, health and energy levels as well. There are many diet and nutrition books on the market, and it seems like new ones appear on the shelves weekly. Rather than jump into the fad diet of the month, you should study several sources based on sound nutritional and performance principles and eat according to your goals and lifestyle. Here are a few basic dietary and nutritional principles to keep in mind.
Eat a variety of foods. The
more different foods you consume, the more different types of nutrients you will
consume. Different foods contain
different nutrients needed for healthy living, and a greater variety will ensure
you are getting the fuel your body needs. Choosing
whole or lightly processed foods increases the nutritional value as well.
Choose whole-wheat bread over white bread, fresh fruits over fruit
juices, baked potatoes over fries or chips.
The more natural the food, the greater its nutritional value and the less
questionable ingredients have been added. Remember
that anything can be added to your diet in moderation.
Donald Trump wrote in Think Like a
Billionaire that he likes McDonald’s hamburgers and the DT Burger served
at the Trump Grill in
In general, here are a few basic guidelines for choosing healthy meals. Keep the food pyramid in mind. Wholesome breads, cereals and other grain foods make the base of the pyramid with a recommendation of 6-11 daily servings from the whole grain bread, cereal, rice, and pasta group. Remember to go for whole grains. Brown rice and whole-wheat bread have more B vitamins, potassium and fiber than refined white rice and white bread. Good choices include whole-grain cereals, oatmeal, whole wheat bagels, low-fat muffins made with bran or oatmeal, whole-grain and dark breads, stoned-wheat and whole-grain crackers and popcorn.
Fruits and vegetables make up the next level of the pyramid, with recommendations of 3-5 servings from the vegetable group and 2-4 servings from the fruit group a day. All vegetables are good for you, but remember variety is important. Be sure to include some dark colorful vegetable such as broccoli, spinach and peppers (green, red, or yellow) along with others such as tomatoes, and members of the cabbage family such as cabbage, broccoli, cauliflower, collards and kale to name a few. With fruits, include citrus fruits and juices such as oranges and grapefruits along with bananas, cantaloupe, kiwi, and berries. There is such a wide selection of fruits and vegetables to choose from. Be adventurous and try some of the exotic ones that normally do not grace your table. If you adhere to the variety principle, you should never get bored with including the recommended servings of fruits and vegetables into your daily diet.
Next on the pyramid come the two protein groups. The pyramid recommends 2-3 servings from the low-fat milk, yogurt and cheese group, and 2-3 servings from the lean meat, poultry, fish, dried beans, eggs and nuts group. Some of the top choices for the protein groups include chicken or turkey, preferably without the skin and not fried, fish, lean beef, peanut butter, canned or dried beans, and tofu. Because of the fat that accompanies protein sources, you should look toward the leaner sources to keep you fat intake low. In addition, if you have high cholesterol, you will want to limit the animal protein and fat you consume, and include more of the plant sources of protein. Low-fat milk, yogurt and cheese are also good sources of protein and include calcium too. Go for the lower fat varieties and include foods from this group daily.
The tip of the pyramid contains saturated fats and refined sugar. The pyramid recommends that you use these sparingly. Fats and sugars add flavor and enjoyment to eating. It is not recommended that you eliminate them totally from your diet, but if you want to be full of energy for work and play, and look the part, you will need to limit these and only consume them sparingly.
Finally, drink plenty of water. We have known for a long time that water is important. People cannot live long without it. Scientists now know that sustaining the optimum level of hydration is important for maintaining peak performance. It does not matter if your peak performance is on the playing field or in the boardroom, drinking enough water will increase your performance. You do not want to be sluggish from the start of dehydration at the beginning of an important presentation or meeting. As we saw in The Apprentice, business tasks require a lot of energy too, so drink water like an athlete and keep your edge.
Fitness can play an important role in the business world. It will behoove anyone to take care of themselves by engaging in an exercise program that includes aerobic exercise, anaerobic exercise, and stretching. This should be combined with a sensible healthy diet. Do this and you will have the edge on the playing field and in the boardroom.
Trump Time Out – Stay
Away From Tobacco
“Stay away from that damn tobacco.” – Donald Trump to Chris from The Apprentice, season three, episode twelve.