Fit and slim in the new year – how to make your resolution work

More exercise and a losing a few kilos are at the top of the list for the new year. PD Dr. med. Christian Schmied, cardiologist at the USZ Heart Center and specialist in sports cardiology and sports medicine, explains what you need to look out for if you are a beginner at any sport and when it is necessary to take a break.

In addition to diet, more exercise is the key to success. Is this statement correct?

You need both to lose weight successfully, healthily and sustainably. In theory, it is very easy to lose weight: The consumption of calories must be higher than the intake. So less carbohydrates and more exercise – but in a balanced ratio.

So you don’t recommend a radical diet or excessive exercise to lose weight as quickly as possible?

No, not at all. Our body is designed to build up reserves. If we go on a crash diet, it adapts and lowers its basal metabolic rate in order to economize. Losing weight becomes even more difficult and ultimately the body also breaks down muscles. And losing weight with exercise alone hardly works if your carbohydrate intake remains unchanged. The burning effect of sport is often overestimated. If you do a lot of sport, you will also notice that although your fat melts away, your weight still increases because the muscle mass you have built up is heavier than fat mass.

So the number of kilos alone is not an indicator of a healthy body weight?

No. The abdominal circumference is much more important. This shows how much so-called visceral fat is present. This fat is located in the abdominal cavity and protects the organs, but too much of it unfortunately also has a negative effect on the metabolism, leads to chronic inflammation and sometimes to arteriosclerosis with an increased risk of heart attacks and strokes.

“In the end, at least 150 minutes of moderate exercise per week in everyday life is ideal, supplemented by strength and endurance training at various levels of intensity.”

What good are we doing for our bodies when we get the circulation going and shed excess pounds?

A lot! Less weight puts less strain on the cardiovascular system. The risk of diabetes decreases. Cholesterol levels improve. The blood pressure-lowering effect is also striking.

What do people who have done little or no sport in the past and now want to get started need to look out for?

If you have not done any sport before or have taken a longer break from sport, you should definitely have a check-up before you start to rule out any risks. Previous illnesses or medication taken will also be discussed.

It is important to start slowly and gradually increase. So start with 30 minutes of brisk walking every day. Incidentally, only 60 percent of Swiss people only manage this minimum, although it can be easily incorporated into everyday life.  In the end, at least 150 minutes of moderate exercise per week in everyday life, supplemented by strength and endurance training at various levels of intensity, is ideal. A good overview of what you can do for strength and endurance is provided by the exercise pyramidwhich is designed in a similar way to the better-known food pyramid.

Are there ideal sports for “exercise beginners” or people who are (still) carrying a bit more weight?

Simply try it out or discuss it individually with your doctor during your check-up. Above all, what you do must be enjoyable in order to maintain motivation. If you prefer swimming or dancing or have problems with your joints, you should not force yourself to jog. Some prefer to play alone, others find it easier in a group.

Are sub-zero temperatures and the cold air a particular burden?

You can start at any time with a mindful diet and more exercise. Cold, even a few degrees below zero, is not a problem and is more a matter of getting used to. However, the cold air makes the mucous membranes more sensitive and the immune defense drops for about two hours after sport. This makes you more susceptible to viruses and bacteria immediately after training.

In order to achieve their goal, many people don’t let an explanation stop them from training. When should, when must you take a break?

In the case of acute infections and if you feel exhausted and weak or have aching limbs, you should skip sport and take it easy until you feel better again. And absolutely never with a fever! Once the fever has subsided, it is essential to wait another five to six days before resuming training. The risk of myocarditis is too great.

So the right resolution would be to take things slowly, reduce carbohydrates, gradually incorporate more exercise and enjoy every step towards success.