Vim & Vigor - Spring 2018 - University of Virginia - 13

health benefits across the spectrum.
It helps with bone density, blood pressure, insulin regulation, cognitive performance as well as maintaining overall
function and quality of life. It does a
lot of the same things that prescription
drugs can do for you without any of the
side effects."

PHOTO BY GETTY/JESSE GRANT/ STRINGER

One Step AT A TIME

So where to begin? Since you're not The
Rock (sorry), Comana recommends seeing your primary care provider first.
"You need to make sure it's safe for
you to exercise," he says.
Comana also recommends meeting with a certified athletic trainer
or a physical therapist to ensure your
body is well positioned before you
start exercising.
"If you have bad posture or your
joints aren't aligned and you start loading those joints with weights and force,
you could injure yourself," Comana
says. "Get a quick assessment to minimize risk."
A trainer can also help you devise a
custom workout based on your goals.
"That's not to say you have to have
a personal trainer all the time," Arent
says. "But if you're really not sure where
to start, that initial investment will save
you a lot in the long run."
If hiring a trainer isn't feasible, Arent
recommends turning to the internet.
"There are tons of workout programs
and videos available online," he says.
Just be sure to check the source (is it
from a legitimate fitness organization
or professional?), pay close attention to
proper form and adapt the movement to
any limitations you have. For instance,
if balance is an issue, hold onto the
back of a chair when performing standing exercises.
When building your own workout
regimen, it's important to incorporate
aerobic activity, strength training and
flexibility exercises. You want to work
out routinely but also incorporate rest
time so you don't overdo it.

Johnson, on the other hand, works
out six days a week, sometimes twice
a day.
"When you're going to be in a loincloth, it changes your training," Johnson
told Men's Health while he was filming Hercules.
For the rest of us-in regular
clothes-ACSM recommends performing moderate aerobic activity five days
per week and strength and flexibility
exercise at least two days per week.

Maintaining
MOTIVATION

It's easy to assume that Johnson's motivation in the gym is fueled by his work.
But it's also his escape.
"Working out anchors my day," he
told Bodybuilding.com. "For me, training is my meditation, my yoga, hiking,
biking, therapy all rolled into one. I
love it. Generally, I'm always shooting
or preparing to shoot for something,
so that's why I like keeping my conditioning in a certain zone. But even if I
wasn't, it would launch my day. It makes
me feel good."
Arent suggests adopting Johnson's
attitude toward fitness to see results.
"The one thing he never trades is
his exercise," he says. "Schedule it like
every other appointment. Integrate fitness into your calendar."
Another way to stay motivated is to
track your progress with a weight-loss
app, body fat calculator or heart rate
monitor. Find activities you enjoy, and
involve friends or loved ones.
"You'll be more likely to stick with
it if you're accountable to someone,"
Arent says.
Johnson knows not everyone is as
motivated as he is, but he aims to be
inspirational, like when he posted this
on Twitter:
"Wake up determined. Go to bed satisfied. And somewhere in between eat
a cookie."
Maybe he's not so different from us
after all. ■

The POWER
of PROTEIN
Has The Rock inspired you to add
strength training to your workout
routine? That's great! But first, you'll
want to make sure you're getting
enough protein in your diet.
"The average adult needs 0.36 grams
of protein for every pound of body
weight per day in order to preserve
physiology," says Fabio Comana, exercise physiologist and faculty instructor
with the National Academy of Sports
Medicine. So if you're 150 pounds, you
need to eat 54 grams of protein a day
to maintain your current muscle mass.
If you want to build muscle mass, you'll
need more.
"The key is to eat a variety of proteins,"
he says. "Eat lean meats, lean dairy, eggs
and vegetable proteins. Whey protein
powders are an option, but treat them as
a supplement rather than a replacement
for eating healthy."
Try these protein-packed foods:
* 3 ounces skinless baked chicken
breast: 26 g
* 3 ounces lean ground beef: 22 g
* 3 ounces grilled salmon: 21 g
* ½ cup low-fat cottage cheese: 14 g
* 1 cup plain low-fat yogurt: 12 g
* 2 tablespoons peanut butter: 8 g
* 1 cup cooked quinoa: 8 g
* 1 large egg: 6 g

WEBSITE

Protein Buzz
Seems like protein is everywhere-in powders, bars and
shakes. Can these be part of
a healthy diet? A UVA Health
System dietitian answers this
question in a Club Red article at
uvahealth.com/proteinbuzz.

SPRING 2018

13


http://www.Bodybuilding.com http://www.uvahealth.com/proteinbuzz

Table of Contents for the Digital Edition of Vim & Vigor - Spring 2018 - University of Virginia

Contents
Vim & Vigor - Spring 2018 - University of Virginia - Cover1
Vim & Vigor - Spring 2018 - University of Virginia - Cover2
Vim & Vigor - Spring 2018 - University of Virginia - Contents
Vim & Vigor - Spring 2018 - University of Virginia - 2
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Vim & Vigor - Spring 2018 - University of Virginia - Cover3
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