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Live Wise Fitness, Wise, VA (2025)

01/16/2022

Real People … Proven Results … Guaranteed!

Lets just answer the #1 question everyone has:
Why should I choose LiveWise Boot Camp?

Simple, your results aren’t just promised … they have already been proven! My clients receive MORE Attention, BETTER Results, and SAVE Money!

Hundreds of individuals (Men & Women of all ages & fitness levels) have participated in previous Boot Camps, or other services, and their results are unquestionable. Thousands of pounds and inches have been lost, Body Fat % dropped, Lean Muscle % increased, increases in Speed & Endurance, and decreases in Aches & Pains, all while creating a healthier version of themselves.

I use all of my knowledge, experience, and certifications to ensure every single client gets the best results possible.
Pay LESS - Receive MORE!

LiveWise Fitness Boot Camp is an individually run business with a private, clean, and sanitary workspace. This allows me to provide my services at a lower cost. My dedication to every single client is unmatched!

I am a Certified Personal Trainer (M.S. Exercise Science), Corrective Exercise Specialist, and Group Fitness Instructor. I use all of my training and experience to create the perfect plan for each of my client’s specific goals.

So, I have to ask, why spend more money at a gym on a Trainer, with minimal or even possibly no certifications, with additional costs?

Accurate & Up to Date Information
Forget searching the internet for your fitness inquiries! I keep you up to date, on all fitness topics, in my BLOGS section of our weekly email list. No more will you have to worry if the information you are researching is correct. I have also provide nutritional information in my weekly emails. LiveWise Fitness Boot Camp is truly your one-stop shop!

Bottom Line:
No matter what service you choose, you’ll get MORE Attention, BETTER Results, and SAVE Money!
Services Offered
• Boot Camps
• Personal Training
• Online Training
• Corrective Exercise
• Outdoor Classes
• Online Classes
• Small Group Training
**Due to the COVID-19 Pandemic, some services may be modified or on hold**

03/28/2020

Hi Everyone,

I know this is not the first email of its kind that you'll receive, but I wanted to reach out to let you know that I am thinking of you, and we are all in this together.
Thank you for being such an amazing and supportive community, I know we will get through these uncertain times together.

SO PROUD OF EVERYONE for logging on and maintaining our regular class workouts!!! Your next online class will be at 9am Saturday Morning. The class is a Cardio Core class. If you have not received the ID # and Password for tomorrow’s online class, please message me for the info.

The offer to borrow equipment during this social distancing time frame is still open. You can pick up equipment tomorrow. Message me for arrangements..

P.S. I wanted to share a few things that I hope will be helpful.

It's more important than ever to stay healthy, listen to your body and focus on the things you CAN control.

Try starting with an Immunity Boost Game Plan...

12/30/2019

How Much of Chronic Disease Risk Can You Blame on Genetics? You Might Be Surprised!

Most of us hope we inherited good genes that protect us against health problems that shorten our lifespan. Genes are sequences of DNA that code for proteins that determine physical characteristics such as eye and hair color. They also impact susceptibility to disease.

However, there’s a common misconception that genes determine our destiny and we can’t “rewrite” our genes, but we have some control over their expression. The risk of developing most chronic health problems, like cardiovascular disease, type 2 diabetes, and cancer depends on a combination of genetics and environmental exposures, such as toxins, and those we take in intentionally through diet.

Exposure to viruses also affects the risk of developing certain health problems. For example, women exposed to certain strains of the human papillomavirus are at higher risk of developing cervical cancer. Viruses that cause hepatitis B and C also increase the risk of developing liver cancer. Several associations between viruses and cancer risk exist, and there are likely some that we don’t yet know about.

The question is how much of our health destiny do we have control over and how much is written in our genes? People can have mutations in a single nucleotide in a gene (a tiny segment of the DNA0 that affects how that gene functions. Gene mutations called polymorphisms are common and occur in over one out of every hundred people. In fact, gene polymorphisms as so common that scientists call them a normal variant.

When you send a sample to a company for genetic testing, they look for genetic polymorphisms that might increase the risk of health problems. For example, you may have a polymorphism in a gene that produces a certain enzyme. This variation affects how much of a particular protein your body produces. Under certain circumstances, this small change could make you more susceptible to one or more health problems. If you discover you have a genetic polymorphism that predisposes you to an illness, are you destined to develop that health problem?

Genes Don’t Always Have Good Predictive Value

First, don’t place too much faith in gene testing for polymorphisms! According to new research, genes only determine 5 to 10% of a person’s health destiny. Therefore, most diseases are caused by a variety of factors, including environmental exposures and by the interplay of many genes, not a single polymorphism. Yet, too often, we see genes as destiny and assume there’s little we can do to avoid the same fate that struck down a mother, father, sister or brother.

To reach this conclusion, researchers at the University of Alberta in Canada looked at the results of 569 studies that spanned 20 years to see how genetic polymorphisms influenced health outcomes for over 200 diseases. They were surprised at how little impact these gene mutations had on disease risk with these gene changes predicting as little as 5% of a person’s disease risk, especially for diseases like diabetes, cancer, and Alzheimer’s disease.

However, there were exceptions. The genetic impact for some diseases, such as Crohn’s disease, celiac disease, and macular degeneration is higher, in the 40 to 50% range. Even in these cases, lifestyle modifies the risk since the diet you eat, how active you are, and your lifestyle habits change gene expression. In fact, there’s a growing field dedicated to understanding how environmental exposures and lifestyle habits impact the expression of genes. It’s called epigenetics.

Scientists now know that outside factors can affect whether genes are expressed. During a lifetime, we’re exposed to toxins in the air and water, hormones produced by our bodies, and dietary components that modify the activity of genes. Therefore, diet and toxin exposure can turn genes on and off and increase or reduce their expression.

What Do These Results Mean?

You have more control over your health than you think. It also means, as the researchers in the study point out, that genetic testing for gene polymorphisms may not be the best predictor of disease risk. It’s also not clear how accurate such testing is at this point. In fact, the study concludes that it’s better to measure other markers of disease risk such as inflammatory markers, metabolites, and other key proteins rather than gene testing itself.

Exceptions would be for people who carry a known gene mutation that has a high incidence of expression, such as the gene for Huntington’s chorea, where a person who has a parent with it has a one in two chance of developing it themselves. It’s important to know this for family planning.

Also, some women inherit gene variants for the BRCA gene, a gene that impacts breast cancer risk. Women who inherit a BRCA1 gene from a parent have an 80% chance of developing breast cancer by age 70 and also have a higher risk of ovarian cancer. Some people will follow Angelina Jolie’s example and get a prophylactic mastectomy and have their ovaries removed to lower their risk.

Such mutations have a high rate of expression, meaning that the likelihood that the gene change will lead to the disease is high. But this isn’t the case with most gene polymorphisms that sites like 23andMe test for. This type of testing can’t predict with accuracy whether a person will develop a disease, how severe the symptoms will become, and what the outcome will be. Sometimes, genetic testing just leads to anxiety. The biggest benefit would be if it motivates an individual to change their lifestyle for the better.

The Bottom Line

We overestimate the role that genes play in health and longevity. Most susceptibility to disease is a product of the interaction between multiple genes and not a single gene polymorphism. The things we’re exposed to over a lifetime also affect gene expression. So, what you eat, how much you exercise, how well you sleep and manage stress all manner. You have more control than you think! Plus, a healthy lifestyle is important no matter what your genetic makeup is.

References:

J Psychiatry Neurosci. 2011 Nov; 36(6): 363–365. doi: 10.1503/jpn.110137.
PLoS One. 2016; 11(4): e0154387. Published online 2016 Apr 22. doi: 10.1371/journal.pone.0154387.
PLOS One. “Assessing the performance of genome-wide association studies for predicting disease risk” December 5, 2019.
Genetics Home Reference. “What are the risks and limitations of genetic testing?”

12/09/2019

The One-Minute Test Sit-and-Rise Test You Can Do at Home That Predicts Longevity

We know that lifestyle plays a role in how long we live. Staying active, eating a nutrient-dense, whole food diet, getting adequate sleep, and managing stress can add years to your life. Most chronic health problems that shorten lifespan aren’t because of genetics but lifestyle. Unfortunately, the United States has a higher death rate than comparable countries. The reasons are multifactorial. However, the high rates of obesity in the U.S. and the unhealthy lifestyle of many Americans is a factor in our less than stellar longevity statistics.

But what if you could know what your odds are of dying early? There’s no way to predict with precision when a person will die. However, we can make some predictions based on age, medical history, and lifestyle habits such as smoking and alcohol use, diet, and levels of physical activity. But what if there is a simple test you can do at home that predicts all-cause mortality?

According to research, there is one. It’s called the sit-and-rise test.

What is the Sit-and-Rise Test?

The sit-and-rise test is a simple test that only requires an exercise mat. First, stand on the mat and try to lower your body on to the mat until you’re in a sitting position, but try to do it without using your hands. Now, go in the reverse direction. Rise off the mat at your chosen speed using as little support as necessary. Ideally, stand without putting a hand down on the mat and without using your knees. How did you do?

You might be wondering how this test came about and what it means. Researchers at the Clinimex — Exercise Medicine Clinic in Rio de Janeiro asked over 2,000 adults between the ages of 51 and 80 to do the sit-and-rise test. Then, they followed the adults for over 6 years to see how many died and compared it to their scores on the sit-and-rise test

What did they find? Those who could rise with the least amount of support were less likely to die over the course of the study. In fact, those with low scores had a 6-times greater mortality risk over the following 6 years. For the test, the researchers subtracted a point for each source of support the subjects used. For example, using one hand or knee to get off the mat deducted one point, and subjects who had to use a hand and a knee or two hands or two knees lost two points. In this way, they assigned the participants a composite score.

There are some possible limitations to the study. For one, the subjects were of a certain age range. It’s not clear if the test is predictive for people under 50 or over 80. Although they screen the participants beforehand for injuries, it’s possible that sub-clinical injuries could have interfered with the ability of some participants to stand up without support. For example, if you have a thigh injury or an abdominal injury, doing the sit-and-rise test would be harder.

Why might this test be predictive? It takes a certain amount of strength to rise from a mat without using support. This indicates a strong and functional musculoskeletal system and also a healthy metabolism. Other studies suggest that strength is a marker of health and longevity. People who lack the strength to get up from the floor without using their hands or knees are more likely to have sarcopenia, the age-related loss of muscle mass.

Sarcopenia is a risk factor for health problems that shorten lifespans like cardiovascular disease, type 2 diabetes, and obesity.

Plus, studies show that loss of muscle strength and power are markers of greater mortality. If you lack strength and power, it’s harder to push yourself out of a chair and catch yourself if you trip. In the study, those who had high scores on the sit-and-rise test experienced no falls over the 6-year period the study ran.

Don’t Be Discouraged if You Didn’t Score Well

If you had to use your hands or knees to get up, don’t be disheartened. It means you need to devote more time to strength and power training. Maybe it’s time to increase the work with heavier weights It’s easy to get into a training rut where you do the same exercises and the same weights over and over. If you’re doing that, you’ve reached a plateau and are maintaining but not adding to your level of strength.

Increasing the resistance you use when weight training will boost strength, but boosting power is just as important. Power is the ability to generate force quickly, and it’s essential to healthy aging. When you rise from the floor or push yourself out of a chair, it requires strength but also power. Some older people cannot thrust themselves up with enough speed and force to stand. So, it’s not lack of power is just as important, if not more so, than strength.

How can you boost your power capabilities? Do movements that force you to generate force quickly, such as quick tempo weight training, kettlebell swings, sprints, or plyometric movements. You can also increase your upper body power by tossing a medicine ball against a wall with force. So, focus some of your training on movements where your muscles contract quickly. Doing this will help balance out your training too.

Also, practice the sit-and-rise test until you can do it fluidly without hands or knees. Once you can complete the test without using your hands or knees, try crossing your legs, one over the other, in the sitting position and try to rise. This is a harder version of the same movement and recruits even more muscle groups. If you can do it, congratulations!

The Bottom Line

The sit-and-rise test is a fun test to try at home and it may provide some information about your ability to generate strength and power, factors that play a role in health and longevity. If you had to use your hands or knees to get up, it may be time to change your strength training routine and add some power moves. If you haven’t started strength training yet, use it as a warning that it’s time to start!

(It’s been awhile since I’ve published on the page. My apologies. Have been working with more of an Instagram approach. )

Due to the controversy this article stirred with all my clientele thought we would repost this article.

KJ

07/05/2019

This is the magic number of days you can skip the gym before your body starts to suffer

by Zoe Weiner | Jun 15, 2019 | 11:00 AM

Confession time: I haven’t been to the gym in five days. The first time I skipped my usual 7 a.m. call time was because I was in an Olive Garden-induced salt hangover. The second was because it was my birthday (a given), and the third was because I was too tired-slash-hungover from my birthday celebrations. And now, nearly a week of “good excuses” later, here we are.

Experts have already told us that you start to lose the mental motivation to get moving after only two skipped workouts. So the longer you go without hitting the weights, the harder it is to get back to them, which about sums up how I personally feel right now. But as I laid in bed this morning, ignoring my alarm and letting a 38 dollar fitness class go completely to waste, I got to wondering: If my brain was already feeling the fallout from so many skipped gym days, how long would it take for my body to catch up?

“Muscle strength will start to decrease after around three weeks, but it’s going to be affected by various factors. So it’s not the same for us all,” says FitHouse trainer Nina Marchione. Cue me breathing a big sigh of relief that my current gym hiatus won’t totally destroy the work I’ve put in for the last few months. “Your workouts may feel harder after only a week off, but the actual muscle won’t go away that fast.”

A 2015 study from the University of Copenhagen found that it takes only two weeks of skipped workouts to lose significant muscle strength. Younger people who were immobile for that amount of time lost one fourth of their muscle mass, while older people lost a third. “The more muscle mass you have, the more you’ll lose. Which means that if you’re fit and become injured, you’ll most likely lose more muscle mass than someone who is unfit, over the same period of time,” Martin Gram, researcher at the Center for Healthy Aging and the Department of Biomedical Sciences, told Science Daily when the study came out. So basically, the more muscle you’ve got, the more you have to lose when you stop working at keeping it strong.

“If you take off more than two weeks, your muscles fibers will start to lose mass and you will notice it,” confirms Dr. Gary Olson of the LI Spine and Sports Injury Center. But of course, he adds that “everyone is different and will respond differently.”
But with all of that in mind, it’s worth noting that rest days in general are super important—as long as you’re, you know, interspersing them with actual workouts. Pros agree that you should try to take at least one every week—whether it’s passive or active—in order to give your body time to properly recover, and ultimately, get stronger. In fact, according to Dr. Olson, if you’ve been working out for a while, you may find that you actually feel stronger when you come back after time off. As long as it’s been less than two weeks, that is.

Even if your muscles might be able to stay strong for longer than you’d think (two weeks seems like a pretty big stretch, no?), going back to the gym after taking time off may leave you more susceptible to injury. So, as with anything related to exercise, it’s important to listen to your body and take things at a safe speed—whether you’re amping things up or slowing them down to a halt.

12/12/2018

5 WAYS TO BOOST YOUR IMMUNE SYSTEM (THAT ACTUALLY WORK)

For some of us, every season can feel like cold and flu season — and it blows. Literally. Life can seem to be one big wadded up ball of snotty tissue. It’s exhausting. It’s depressing. It’s gross AF.

All hope is not lost, though. If you seem to always be getting sick — or, if you just want to make sure you get sick as little as possible — read on. Here are 5 ways to boost your immune system that actually work.

1. EXERCISE

Like this wasn't going to be on our list! Exercise has beenscientifically shown to not only strengthen your muscles and heart, but also your immune system. As little as 20 minutes has an anti-inflammatory effect, and this will bolster your immunities. That's it: 20 minutes. A brisk walk, run or HIIT session will do the trick!

2. SLEEP

Duh, right? It seems obvious, but so many of us burn the candle at both ends and then wonder why we're getting sick all the time. Again, it seems to come back to inflammation and when we're sleep deprived inflammatory cytokines increase, which can lead to a higher risk of getting the cold or flu.

How much sleep is needed? It seems that the jury is out on the exact number, but 7-9 hours for adults seems to be the consensus among experts.

3. GET ENOUGH OF THESE VITAMINS

You think we're going to say vitamin C, right? Well, we are. While there are no convincing studies to support the idea that vitamin C, specifically, can fight the common cold, if in adequate supply before you get sick, it can help bolster your immunities. Vitamin C is found in abundance in most fruits and vegetables, so if you’reeating a healthy diet, you shouldn’t need a supplement unless your doctor advises.

Other vitamins that are real heavy hitters when it comes to fortifying the immune system are vitamin A, which fights against infections; vitamin B6, which supports biochemical reactions in the immune system and vitamin E, which is a known healer.

Find vitamin A in..

Carrots
Sweet Potatoes
Winter Squash
Cantaloupe
Spinach
Kale
Collard Greens
Apricots

Find vitamin B6 in…

Fish
Pork
Poultry
Whole grains
Eggs
Soya Beans
Carrots
Dairy

Find vitamin E in…

Sunflower Seeds
Almonds
Hazelnuts
Pine Nuts
Peanuts
Salmon
Avocado
Rainbow Trout
Sweet Red Pepper
Mango
Kiwi

Last but not least, make sure you’re getting enough vitamin D. This is especially important in the winter months when we’re inside more and may not be getting enough vitamin D from sunlight. Vitamin D has been shown to strengthen our immune systems and is one of the vitamins of which many of us do not get enough. 15 minutes outdoors a day is often enough to soak up enough of this important vitamin.

Talk to your doctor if you think you may need to supplement with any of these vitamins.

4. GET YOUR ZINC

Zinc has not only been shown to boost the immune system, but studies have shown that it can even shorten the lifespan of an infection. Zinc can be found in meat, legumes, seeds, nuts, shellfish, eggs, dairy and whole grains.

5. GET BUSY

Need another reason to do it all for the nookie? Turns out that having s*x 1-2 times a week results in having a higher concentration of antibodies that protect us against infections. Of course, if you don’t want to get other kinds of infections that are far more serious than the common cold, you need to be practicing safe, socially responsible s*x.

Take these tips to heart and put them to practice to have a healthier, happier year, no matter what season it is! Share your own cold and flu busting tips with us in the comments.

11/26/2018

Tonight’s 5:20 pm class is cancelled for today(11/26)

KJ

11/13/2018

5 Negative Things You Have To Stop Telling Yourself

When it comes to making or breaking a habit, the way you talk to yourself can make or break your success. To quote the immortal words of Henry Ford, "Whether you think you can or whether you think you can't, you're right."

Tell yourself you can do it and you likely will. Convince yourself you can’t and you probably won’t. That’s why you need to stop negative self-talk if you want to make changes so you can live your best life.

External obstacles make change difficult enough. There’s no need to add to it with internal pressure. Easier said than done, to be sure. That’s why instead of trying to do away with all negative internal banter, we’re going to give you a list of a few thoughts we want you to try to silence to start. These are the most pervasive thoughts we all think: the ones that really stymie your chances of success, no matter what you’re trying to achieve. These are the thoughts that make you feel weak, small and worthless. And you’re none of those things.

So what thoughts are we talking about? Read on.

1. I'LL START TOMORROW.

Ugh. Who hasn't uttered these words? Or at least thought them? Promising yourself you'll start living a healthier life tomorrow implies that who you are right now is not worthy of the effort. And you're always worthy of the effort. So if you are scarfing down a 5 lb lasagna solo and telling yourself you'll start a more moderate diet tomorrow, put down the fork and and start right now. Start today. Who you are right now, even in your less than ideal circumstances, is worthy of the love, compassion and understanding of any possible future self.

2. IT’S TOO HARD; I CAN’T DO IT.

Just because something is difficult does not necessarily follow that you can’ do it. It just may mean it is really, really tough to do or you may have to work your way up to doing it. The first time you try to do a jump switch lunge or a pull-up, it’s likely going to feel like your own personal version of HIIT hell. However, with time and practice, it will get easier. You’ll either be able to do it better, or you’ll be able to do it perfectly. Either way, you can do it, even if it’s hard!

3. IT'S TOO LATE FOR ME, SO WHY TRY?

Yikes. More defeatist words have never been spoken. It is never too late to change your life. So what if you're a bit older? Think of your maturity has a weapon in your fight for a better life. You're more experienced and as a result, a hell of a lot wiser. The only thing you're too old to do is take s**t from yourself. Put on your big kid pants and start taking control of your life.

4. LIFE ISN'T FAIR; I’LL NEVER GET WHAT I WANT.

OK, part of this is true, and life isn't fair, but by focusing on the injustice of existence, you're forgetting about everything you have going for you. Absolutely no one has it all together, no matter what they try to portray on the 'gram, so don't use these keyhole glimpses into someone else's life to try to measure the merits of your own. Embrace what you have. By all means, recognize your weaknesses, try to improve on them where and when possible, but don't dwell on the stuff you can't change.

5. I HATE THE WAY I LOOK.

No, no, no, no! Don’t hate on your face or body! You’re very being is miraculous and you are capable of practically limitless feats you have not even acknowledged. While there is nothing wrong with self-improvement, there is a problem when this quest toward bettering oneself involves turning yourself into someone else entirely. Take it from us: no matter what you do — no matter how much you weigh or how you change your appearance — you will still be you. If you can’t learn to make your peace with yourself, you will never be happy since you stand zero chance of becoming anyone else.

We want to hear from you! What are the negative things you tell yourself and how do you overcome these absolutely BS thoughts? We’re in this together, so let’s work to lift one another up, and make each other stronger, inside and out!

07/19/2018

Hello Everyone,
Seems the workmen that we’re suppose to come paint, have turned up a day early. I apologize for the disruption of schedule, am canceling evening class for tonight.
We will be back on regular schedule on Monday.

Have a good weekend!
KJ

06/11/2018

WHAT HAPPENS TO YOUR BUTT WHEN YOU SIT ALL DAY?

Chances are you spend a large portion of your day sitting. It’s an unfortunate, and often unavoidable, fact of life in our modern world. Between looking at a computer all day, commuting to and from the office, and unwinding on the sofa — it adds up! Unfortunately, all this time spent being sedentary isn’t doing you, or your butt, any favors!

Sitting for hours on end can cause your glutes to go to sleep. This may not seem like a big deal but they are a very important set of muscles and impact the health and functioning of your entire body!

Spending your days parked on your backside can make a real mess of your hip flexors. When this muscle group becomes tight, it can throw off your posture, prevent proper pelvis rotation, and lead to back pain. If your pelvis can’t rotate forward in the proper way, it can cause compression in your lower back, causing pain. And the pain doesn’t end there. If your hips, pelvis, and glutes aren’t working as they should, you could experience pain in your knees and ankles. Think about it, your glutes are a massive group of muscles that can handle a lot of work. When they aren’t doing their job, that work shifts to other, less equipped, areas of the body.

As if all that pain weren’t bad enough, sitting too much can actually change the shape of your butt! When all you want is a tight, round b***y, it can be disheartening to learn that over time, sitting can actually make your rear end appear flat!

But don’t lose all hope! There is plenty you can do to counteract all that sitting!

First, make adjustments to your desk chair so that you can sit with proper posture. Your feet should be flat on the floor and your hips should be slightly above your knees. Make sure your back is being supported by the back of the chair or with a pillow. Sit upright, keeping your head directly over your shoulders. If it is possible, elevate your computer screen to eye level to prevent your head from dropping forward. Sit as close as you can to your desk to ensure that you are not reaching for your keyboard. While you are working, or whenever you think of it, get your glutes in on the action. Give them a little squeeze to keep them awake and help prevent atrophy.

Second, get your body moving! Hitting regular workouts is still the best way to avoid long term damage from sitting. But that doesn’t just mean focusing on your glutes! Strengthening your core can help your posture and alignment, increasing the effectiveness of your b***y exercises.

03/05/2018

Fitness vs. Body Weight: Which is Most Important for Health?

The news media is full of warnings about the health hazards of obesity – for good reason. Being obese increases the risk of a variety of health problems, including type 2 diabetes, hypertension, and heart disease. It also elevates the risk of at least 13 forms of cancer. We also know that being fit reduces the risk of many of these diseases. For years, scientists have wondered whether the benefits of being fit outweigh the risk of being overweight Now, a new study shows that being physically fit may be more important from a health standpoint than body weight or BMI.

What the Study Showed

Researchers at the Wharton Medical Weight Management Clinics in South Ontario, Canada asked 853 patients to take part in a study. All of the participants were obese to varying degrees from mild to severe. Prior to the study, the participants engaged in a maximal stress test using a treadmill to measure their aerobic capacity, as a marker of fitness level. The researchers also measured other health parameters such as blood glucose, triglycerides, and blood pressure, all of which are linked with metabolic health. The results? Based on treadmill testing, a number of the obese individuals had a high level of fitness – 41% of the mildly obese, 25% with moderate obesity, and 11% with severe obesity. As you’ll soon see, that’s a good thing from a health standpoint.

In the study, researchers noted that even the severely obese individuals had favorable blood glucose, triglycerides, and blood pressure if they were in the highest 80% on the fitness scale. These individuals didn’t seem to suffer from the metabolic issues that plague so much of the Western population. However, obese individuals in the lowest 20% on the fitness scale DID have abnormalities on their metabolic profiles, including abnormal blood glucose and triglycerides that are suggestive of poor metabolic health. Based on these results, it appears that obese people can be metabolically healthy if they’re physically fit – even severely obese individuals.

What makes this study unique is it shows that even severely obese individuals CAN have a high fitness level and a high fitness level is linked with more favorable markers of metabolic health. Previous research suggests that obese individuals are at higher risk of metabolic syndrome, a precursor to type 2 diabetes and heart disease. However, based on this study, having a higher fitness level may mitigate this risk.

How is this study different? Other research has addressed the “fit vs. fat” controversy, but these studies only looked at overweight and mildly obese individuals, not severely overweight individuals. However, they showed that mildly obese individuals who are fit may not suffer the same health risks as unfit individuals and, paradoxically, may have a lower mortality than those who are of normal weight. Researchers are still trying to sort through and explain this “obesity paradox.” However, the most recent study focused more on people with more pronounced degrees of obesity and found that fitness may be protective.

As further support for the protective effects of fitness, researchers at Middle Tennessee State University analyzed the results of an additional 10 studies comparing body weight and fitness levels and mortality. The participants were placed into three groups based on their BMI: normal, overweight, and obese and, then, based on the results of fitness testing, divided into a fit or unfit category. After looking at the mortality data, researchers concluded that fitness level was a stronger determinant of whether a person survived or died, over the course of the study, than was body weight or BMI. Unfit people at all BMIs were at higher risk of dying relative to those who had a high fitness level. In fact, normal weight subjects with a low fitness had double the risk of dying as an obese person who was physically fit. Plus, overweight and obese individuals who were physically fit had a similar mortality rate as normal-weight individuals with a high fitness level.

Fitness Matters

What do these studies tell us? A person’s BMI isn’t the full story. Fitness level is another factor that determines health status and risk of mortality and it may be a stronger predictor than BMI. In other words, fitness trumps body weight. This doesn’t mean that obese people shouldn’t lose weight, but it suggests we should focus more on attaining a higher fitness level. Of course, some obese people find it challenging to get down to ideal body weight. Obesity is a multifactorial condition that’s more complex than “calories in, calories out.” Yet, most obese people still have the capacity to be active.

Fortunately, you don’t have to exercise long and hard to improve aerobic capacity. Relatively brief periods of high-intensity exercise, even 10 minutes if it’s vigorous enough, can improve V02 max. Longer duration, lower intensity exercise such as walking is also effective and may be a better option for someone who’s severely obese. The good news is even small improvements in a person’s fitness level offers substantial health and fitness benefits.

Of course, aerobic exercise is only one aspect of training. The most effective workouts include a combination of aerobic exercise, strength training, and flexibility. Each is important for overall health and fitness. Without strength training, we lose bone and muscle mass at an increasing rate as we age. Without flexibility, we’re limited in the exercises we can do. So, make sure your routine is balanced and includes more than cardio.

The Bottom Line

Body weight and BMI isn’t the full story. Fitness level may be as important or even more important than calculated BMI. We also know that BMI alone is not necessarily a good predictor of health due to differences in body fat relative to muscle.

Unfortunately, not everyone who is obese can get to a normal body weight and it may not be necessary if you believe the obesity paradox. Yet, it’s important to be physically fit no matter what your weight. Keep these results in context though. Obese individuals who are physically fit may still suffer with poor metabolic health many years down the line, especially if they stop exercising. Nevertheless, exercise is the most powerful medicine you have to change your physique and mitigate health risks. So, keep moving!

References:

Science Daily. “Study shows benefits of exercise can outweigh health effects of severe obesity”
BMC Obesity, 2018; 5 (1) DOI: 10.1186/s40608-018-0183-7.
Circ Res. 2016;118:1752–70.
MedPage Today. “Low Aerobic Activity Tied to Higher Death Rates in Men”
Progress in Cardiovascular Diseases 56 (2014) 382 – 390.
Diabetes Care. 2012 May;35(5):1021-7. doi: 10.2337/dc11-2407.
American Council on Exercise. “8 Things to Know About Aerobic Capacity (And How to Improve It)”

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