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2013 March
Pg 8 - The Sunshine Express
bic cardiovas-
cular health but
need be struc-
tured properly.
An example is
¡°high intensity
interval train-
ing¡± which is
basically inter-
vals of work and
rest, with work
being an all out
effort. Work in
the 10-30 second
time range would
hit phosphagen
pathways with a
rest time of 30-90
seconds. Work in
the 30-120 second
time range would
hit glycolytic
pathways with
a rest of 60-240
One can repeat
cycles of work
and rest 5, 10 or
20 times, depend-
ing on the overall
cardiovascular, strength, and flexibility. Further-
more, there are three metabolic pathways that hu-
mans use for athletic motion. The truly fit use each
metabolic pathway to achieve the three elements of
overall fitness.
The metabolic ¡°engines¡± for movement are the
phosphagen, glycolytic and oxidative pathways.
The phosphagen pathway is used in high powered
explosive activities lasting from 10 to 30 seconds,
the glycolytic pathway in moderate-powered
activities lasting a few minutes, and the oxidative
pathway takes over for low-powered activities that
last beyond several minutes. The phosphagen and
glycolytic pathways don¡¯t require oxygen and are
¡°anaerobic¡± while the oxidative pathway relies on
oxygen and is ¡°aerobic¡±.
Types of Fitness
Think of the marathon runner, thin and lean, and
you have the extreme example of the cardiovascu-
lar, oxidative fitness. The price of oxidative-only
training is loss of muscle mass, strength, speed
and power (strength x speed). Activities such as
cross-country skiing, long distance running or
swimming exemplify oxidative pathway activities
of lower power but longer duration. Aerobic fitness
alone is not total fitness.
Weightlifting is the basis of strength training.
Particularly using the core muscles involved in the
deadlift, clean, squat and jerk, building strength,
speed and power along with flexibility. These
fundamental movements involving multiple joints
simulate real-life demands on the human body and
produce hormonal and neurological changes that
encourage strength fitness far more than isolated
single joint weight routines involving curls, leg
raises, etc.
Gymnastics, including familiar Olympic routines,
and activities such as yoga, dance, and rock climb-
ing, is especially geared toward developing flex-
ibility, balance and coordination. These activities
also encourage agile transition from one movement
to another and the ability to control speed and
direction of movement, or accuracy.
Total Fitness
Anaerobic activities can also help develop aero-
Steps to ¡°Super-Wellness¡±
Wellness is quite more than simply the absence
of disease. Similarly, to be ¡°well¡± does not auto-
matically mean one is fit. Rather, there is a spec-
trum that improves from sickness, to wellness,
to fitness. Fitness can be thought of as ¡°super-
wellness¡±. Fitness keeps us at the top of our game
whether in sport or in health. But what does fit-
ness mean? What traits make one fit?
Many things can be correlated to determine fit-
ness. For example, a body fat of 40% is unhealthy,
while 20% is healthy, and 10% is fit. Blood pres-
sure of 160/90 is unhealthy, 120/70 is healthy,
and 110/60 found in the fit athlete. Similar com-
parisons can be made with many traits such as
cholesterol, heart rate, and so on.
When I speak of fitness I¡¯m referring to a collec-
tion of attributes that confer the ultimate service
to healthy ¡°fit¡± human living. There are three
main areas of focus in determining overall fitness,
Health & Nurturing
In Harmony
by Scott Rollins, M.D.
¡°So your desire is to do nothing? Well, you shall not have a
week, a day, an hour, free from oppression. You shall not be able
to lift anything without agony. Every passing minute will make
your muscles crack. What is feather to others will be a rock to
you. The simplest things will become difficult. Life will become
monstrous about you. To come, to go, to breathe, will be so
many terrible tasks for you.¡± - Victor Hugo
My 22-minute morning bike routine has 8 cycles of
30 seconds work with 90 seconds rest, framed with
a 3-minute warm up & a 3-minute cool down.
By utilizing interval training the body will de-
velop both the strength and speed associated with
anaerobic conditioning while developing aerobic
capacity as well. It is best to use as many varied
activities and interval patterns as possible, not only
to avoid boredom and muscle accommodation, but
to encourage a broad development of muscles and
to use the different metabolic pathways.
Examples of interval training include alternating
between sprinting and walking, biking super fast
then just easy spinning, doing fast intense weight
repetitions or circuits followed slower resting rep-
etitions or circuits. Variation is the key so use your
imagination and have fun.
Sports and Workouts
All sports use varying degrees of the different
metabolic pathways, but most of them will hit one
pathway to the exclusion of the other two. It is
important to mix up the activities to keep a well
rounded fitness program. Two great workout pro-
grams that exemplify the varied approach to fitness
training are P90X and CrossFit. My wife and I have
done the P90X routines for years and specially like
that we can do them together quickly with a little
inexpensive equipment in the comfort of our home.
The most aerobic sports include long distance run-
ning (over 2 miles) or swimming and cross-country
skiing. The strength and speed building anaerobic
sports include shorter distance sprints (100-880
yards) in running or swimming, baseball, basket-
ball, volleyball, and wrestling. Some of the best all
around activities that incorporate all three meta-
bolic pathways are intermediate length running
(1-2 miles) and swimming sets, downhill skiing
and rowing.
Whether a young athlete in training, a middle-
aged doctor trying to stay fit, or elderly hoping to
hang on to mobility and function, the concept of
total fitness applies. The only change that needs to
be made is that of intensity. Adjust the degree of
difficulty but still follow the interval training and
variation in workouts or activities.
If you are just starting out with fitness training
or wanting to increase you fitness, keep in mind
that it may be best to work through a progression
starting with sound nutrition, then moving first
through stages of cardiovascular conditioning,
flexibility, and strength, then finally sports. While
sports encourage building all of the fitness attri-
butes, the targeted workouts will more quickly and
completely develop total fitness.
Done properly, total fitness will support overall
health and is a critical part of aging well. It pro-
vides a reserve of protection against illness and
frailty of aging. Work to develop the fitness of an
800-meter track athlete, weight lifter and gymnast
and you¡¯ll be more than fit, you¡¯ll be super fit!
* * * *
Free Seminars at the IMC: ¡°Food Allergies and
Intestinal Health¡± - Monday, March 18th, 6p at the
IMC. RSVP at 970.245.6911.
Scott Rollins, MD, is Board Certified with the
American Board of Family Practice and the
American Board of Anti-Aging and Regenerative
Medicine. He specializes in Bioidentical Hormone
Replacement for men and women, thyroid and
adrenal disorders, fibromyalgia, weight loss and
other complex medical conditions. He is founder
and medical director of the Integrative Medicine
Center of Western Colorado (
and Bellezza Laser Aesthetics (www.bellezzala- Call 970.245.6911 for an appointment or
more information.