I'm no expert, but I think results from exercise have less to do with the amount of time and more to do with the amount of effort or intensity or at least that's what I've found.

This is paralleled by the rediscovery of weightlifting as an all-around conditioner - especially what are called "complex" or "compound" moves that use the whole body.

Short, intense workouts using these moves - squat, deadlift, and others - provide the fitness bang of longer aerobic workouts, while preserving muscle tissue and building strenght (which aerobics does not do). You should be working with enough weight that 5 repetitions is a challenge, and more than 12 repetitions at a time is difficult.

There is also a renaissance of "caveman fitness" that involves simply shlepping heavy things (boulders, loaded sleds, logs).

Do you know anything about the Dukan Diet? If so, what's your opinion? I'm reading the book at the moment and it's emphasis is also on more proteins and less of other things. It seems interesting to me but it's also the first diet book I've read.

Well, I think that's why parkour could easily be one of the best forms of training - it's basically (if you oversimplify it) just running, jumping around, but that implies using strength training using the body weight, in a variety of ways, improving balance...

recently I listened to this podcast
http://www.cbc.ca/quirks/episode/2011/04/02/april-2-2011/
in which experts agreed that aerobic exercise alone has been empirically shown to improve mental acuity better than strength training alone

I give up with your spam filter. I'm simply not going to post any more links or URLs. I post a single URL and it's a gamble as to whether or not I'm going to be drop kicked.

I agree that short intense circuit type work outs are better than killing your knees by running marathons every day. My favorite workout-at-home product is the Bodyblade. You'll have to Google it, because this craptastic spam filter won't let me post the URL.

you should check out 'mark's daily apple' by mark sisson (use the google machine, as there appears to be complaints about live links).

nutrition is important, but actually being fit will provide you a buffer against illness (not just being sick, but osteoporosis and other age-related problems. basically, you should just move around doing physical activities you enjoy and every once in a while do some rather intense, but brief, workouts.

if you want to be a better human, you should look into crossfit or some form of strength training. crossfit is an 'open source' fitness program that values performance over 'sculpting' and all that stupid industry crap. personally, i add a lot of strength training to my crossfit programming, because 'strong people are harder to kill and generally more useful,' and the man that i am quoting, mark rippetoe, wrote a very good book for beginners to strength training called 'starting strength.'

but, the bottom line when it comes to working out is, the worst thing you could do is nothing. the same cannot be said for politicians.

For some neat recipes I make check this out: http://www.facebook.com/?sk=lf#!/pages/Steves-non-processed-Paleo-recipes/108489865856384

Yes re intense, weights at short bouts. That's what it's all about. Don't need to spend hours in the gym and you SHOULD NOT be focusing on individual muscles, you SHOULD be focusing on movements that recruit many muscles: Squat, snatch, deadlift, overhead presses, and if you do cardio do it hard and fast. Oh Short too! Sprint a lot! And when you aren't sprinting, move a lot, but at low intensity. Meander. That's it.

Eliminate grains and for some dairy too. But mainly grains! You will just live longer. Eat your fat. Remember the studies showing that fat, esp saturated fat is bad for us (LOL) came from work where rabbits were injected with sat fat. In my experience, I've never seen a rabbit eating meat, or any other product high in sat fat. That's why the rabbits died of clogged arteries and heart disease: they are not adapted (they do not have a natural history of) to eating fat. In the same way that vegetarians are inherently less healthy and more sickly then non-vegetarians, meat eating rabbits are sick, and they die.

Great write up Amy! Cheers :-)

Along with Crossfit-style workouts, I've found kettlebells to be great exercise tools. Lifting and swinging a 50,60, or 70-lb iron ball will concurrently develop strength and cardio capabilities.

I'm guessing the industry and the public need a point to focus on, this "paleo-", because any proctologist could have told you what you should be eating.

And they have for decades.

Swinging branch to branch? Cro-magnons? Really?

Prolonged cardio releases cortisol which is what gives many runners that jelly look, like their skin isn't attached. They run and run and run, and end up looking sick and flabby.

There is also a renaissance of "caveman fitness" that involves simply shlepping heavy things (boulders, loaded sleds, logs).

This is true, a lot of that is an updating of Scottish games. There's also been a resurgence in traditional bodyweight and strongman training. Both of which are very reliant on technique, skill, and balance. I think that these are interesting to people because you can progress through successively more difficult feats. It gives you something to work towards, rather than just running in place for an hour like a gerbil. Contemporary 'fitness' is very boring.

Similarly traditional Russian kettlebell training has become popular, which is typically interval based. The observation that interval training is more efficient, and often more effective, than 'cardio' is one that's often promoted by kettlebell people. Interval training has made significant inroads to sports training as well, which has largely given up on the old 'cardio' approach.

I'm continually amazed by what's promoted as the proper approach to fitness in the US. Because it's been stripped of any skill and is deliberately boring. It's meant to isolate and 'sculpt'. Though no one in their right mind would advocate such an approach to achieve functional strength and conditioning. I suspect that the motive has more to do what packs the most people into the smallest space safely, which is what the gyms want.

There are other reasons to work out, of course. I am a runner because I enjoy it, it's good for my mental health, and because it's a great way to get outside and explore. I am pretty fast, so I do exercise intensely, and I vary the types of runs so I'm not always doing the same route at the same pace.

This is anecdotal but good runners (like former collegiate level and above, not people who plod along at 9 minute mile pace) are among the healthiest people I know. Dancers are probably the most amazingly fit people I know. Crossfit is great but it's not the only way to be healthy.

It looks like the "paleo" deal is somthing of a fad. But from past personal experience, shoveling behind ditching machines and balancing pogo-ing tamping machines up and down 30% hillside culvert grades does keep you in good shape -- which, I imagine, is something similar to caveman, core, cross-fit thing.

Don't forget scuba, too! Luggin' around tanks and weight belts so you can jump in frigid water to tread currents and spear rock fish or lobster. (Not that I've done scuba in years, but it's inspiring to think and plan about.)

West African drumming and dance also looks like healthy fun.

Mark Sisson.

Robb Wolf.

Paul Jaminet.

Art Devany.

Google these people and read their stuff (blogs or books) for good info on paleo diet/exercise.

Steven M. Platek is repeating almost verbatim Mark Sisson's short description of exercise. I'm not saying he is plagarizing, or who said what first, but there are people who have been doing A LOT of work in these areas for quite some time.

...not people who plod along at 9 minute mile pace...

and I'm going to disagree with this. I belong to a running club and know a lot of people who run at this pace (or slower) who are very fit and healthy looking -- and who also have no problems with their knees. Some people are just slower, especially as they get older. Also, I don't know where Amy gets the "jelly skin" look thing. I have yet to see a regular runner (as opposed to a weekend warrier) with that look. The best legs I've seen are on runners and dancers.

I think the biggest mistake people make is thinking they can control their weight through exercise.

You see the same pattern over and over again: People hit their late 20s, their metabolism slows, so they decide that they should take up running. But you can't keep adding more miles as your metabolism continues to slow -- especially because they usually start having knee and foot problems and constant colds (cardio suppresses your immune system).

Cardio is for strengthening your heart, not for controlling your weight -- that's why it's called "cardio"! If you're doing more than 20-30 minutes, 2-3 times a week, you're not doing it for your health.

The paleo exercises are just a variation of abbreviated training, which people have been doing for at least 30 years. And even that was based on workouts from the 1920s and 1930s. Guys like Steve Reeves and John Grimek never worked out for more than 20-30 minutes.

Stand a 50 year old weightlifter next to a 50 year old runner, and you'll see one guy who looks 35 and one who looks 65. Weight lifting is the real fountain of youth.

"Doctors have (apparently wrongly) been telling people to eat "fiber" for years."

Maybe "doctors" need some clarification. A whole bunch of them aren't proctologists, that's all.

Mine agrees with you, but doesn't/didn't use the term, "paleo-" anything.

Eat as though you had to chase it, right?

You're right Gail, that was mean of me. I do know people who run at such a low effort that I think they'd be better off going for a hike or strength-training though.

I think it was Rob, not Amy, who mentioned the jelly look and I also don't understand that reference. Knee problems are luck of the draw with running - for the most part I think you either get them or you don't, although basic core-strength exercises help.

Why?

I'm not trying to disparage the work of these doctors/researchers. As said before, the paleo-like regime seems to make sense from past experience. Thanks for the interesting article and links.

Culturally, though, I'm wary when locavore is encouraged. Not that there's a lot wrong with locavore either, in theory. Locavore has become somewhat faddish, no? Evidenced by a column in the paper a while ago which made a visit to Alice Waters' restaurant sound like a "I've arrived at the Bodhi Tree" moment, rather than anything to do with how food from your front yard can be good for your health. In this economy, it seemed out of touch.

Another concern about paleo lifestyle is that we'll all end up like the kid with the boomerang in the movie "Road Warrior". I'd fit right in, but others might want to join in.

A couple months of heavy (for me) weightlifting and eating (relatively) clean and low-carb has changed my body in a way that YEARS of running and eating "healthy" could not. Yes, I love running and probably always will run for fun, but it doesn't really do anything for my body or weight. On the other hand, I know runners who maintain incredible physique and muscle tone without doing anything else. On the other-OTHER hand, there were girls on my cross country team who could run a sub-six minute mile but were totally skinny-fat and had pot bellies and couldn't do a pushup.

So I think with running it really varies from person to person as to whether it works, but with weight-lifting there is no guesswork about it--you can and WILL transform your body. And I would agree that it's probably the best way to sculpt an hourglass figure if that's not your natural body type.

The best legs I've seen are on runners and dancers.

The best legs I've seen are on dancers too. Oh, you didn't mean that kind. From what I've seen, they are pretty fit though.

Knee problems are luck of the draw with running - for the most part I think you either get them or you don't, although basic core-strength exercises help.

This is absolutely true. I started having knee, ankle, and foot problems when I was 15. I've never had a serious reconstruction issue, mostly from avoiding activities that might trigger it, but even at that age I would play hockey and get a knee so swollen and locked up I had trouble getting my trousers over it. Since then I had a bone spur which had caused serious soft tissue damage cut off one foot. That took two years to heal. If someone bumped that foot in a bar I used to freeze to avoid vomiting.

I can still cycle, ski, roller blade, climb - anything involving continuous motion is fine. Even if you would expect skiing to be bad, it's not. It's the thudding impact of running or jogging that causes the problem. So don't ever ask me to run - it's an invitation to limp for weeks. My mother is the same, weak knees and ankles and not much you can do about it.

I have however run a marathon. It took seven or so hours. But that was such a long time ago, and it's more of an illustration of how dumb you can be when you're young.

I disagree with the whole paleo reenactment thing. It doesn't necessarily hold up under scientific scrutiny. I agree that you need to do some brief intense weight training (slowly) to build muscle and bones, but the only thing you're going to accomplish with quick movements involving weights is to pull muscles and damage tendons.

Read "Body by Science" by Dr. Doug Mcguff, and revisit Dr Harris's Panu blog.

Gretchen -- I too work in an open office and did the 6 week cure. I just made a double recipe in the morning before work and bought a couple of good quality thermoses. They're not as tasty hand shaken later in the day, but it does the trick.

Niki - I didn't think of that. I think something's broken in my body and needs to be jump started.

I'm sick for the second time in as many months. I hardly ever get sick so this is unusual...

Gretchen,

I did the 6 Week Cure last spring and took off 25 lbs and got to my goal weight. I did a couple of shake weeks after my February all-inclusive winter vacation and got almost back to my goal weight, but some cookies last week and a weekend of dinner parties has me up about 5 lbs.

I'm doing another shake week and I made 6 yesterday morning. Had 3 yesterday and brought 3 today to put in the mini fridge in the office. My wife likes a shake for breakfast, so she will make my 3 for tomorrow when she makes hers.

From past experience, I know that I'll get hungry and need something extra for the first couple of days, so I brought a little cheese to make sure I don't go to the cafeteria and buy something I shouldn't.

I spent the weekend nordic skiing. Now that is a great workout. You get to be in the great out-of-doors, zero impact, you can control your heart rate pretty easily (even at 9000 ft), and it works everything.

Mostly, though, I do it for the same reason I mountain bike and hike: when you live in one of the world's great outdoor playgrounds, it's too much fun not to exercise.

The best legs I'VE ever seen are on a 65 year old man who does strongman competitions. I'm 24, female, and he has better (prettier) legs than I do.

Yes, I've known runners who have low weight, and decent body shapes, but by far, they're the ones who run many many miles every day. And even then, none that I've known who run have the "hourglass figure" that men apparently want. They all have kind of a skinny, 13 yr old boy look to them.

You'd be surprised what a workout motorcycle roadracing is.

Well, maybe not, after you notice the nutcase hanging on at 150-plus.

I run many miles every day, do squats without weights and have an hourglass figure. (Well, with no boobs but that's not changing no matter what. I've got what I've got....) I'm not bony skinny (nor skinny fat) either and never have been, no matter how fast I run. I hate weights and would never weight lift as my main form of exercise. That said, I think strength training is more appealing to more people that prolonged aerobic activity like running, so it's easier for people to make themselves exercise.

There is, of course, a genetic component to having an hourglass shape. Some girls have them and some don't. If you want to improve what you have, then lift. Not personally a fan of running (although I have and will do it) and I've never seen it achieve the results I'd want, but I like muscle and most women probably would have an aversion to the amount of muscle I deem acceptable.

I actually would not say strength training appeals to women - not judging by the numbers I see as "cardio bunnies" vice the ones lifting. And I mean the ladies that are actually expending serious effort - not just bicep curls & tricep extensions with 5-10 pound weights to "tone". Haven't seen that work for a single one of those ladies.

"Steve Platek said in his talk that you get that figure (hourglass) by doing squats with weights. If you're a woman. Squats with weights give men the more desirable manly shape (Vee shape -- big shoulders/pecs, small waist.)"

I started as an hourglass, but lifting weights (and losing some weight) turned me into more of an inverted triangle. I still have a small waist and low WHR (I think 25 waist, 37 hips) but my shoulders are significantly wider than my hips now. I don't mind though because it's so worth it though to be thinner and look better overall!

And if you started out as a pear shape, like many women are, this would be exactly the result you wanted--broader shoulders to balance out your lower half and your hips and thighs would get smaller as well. Weight loss alone just makes you a skinnier pear; lifting the weights is what actually has the power to transform your body type. (Although obviously there's only so much you can do with what nature gave you).

I dunno, though, I've been fat, and I've been thin, but I've always had a big butt and small waist. I've gone through phases where I lift 3 days a week, and phases where I just walk. My shape never changed, just my size.

Does eating paleo mean we should be eating lots of tubers and bugs?

Wild berries are pretty darn sweet. Sweeter than the supermarket stuff, I'd always heard the stuff these days was hybrid to be big and look better, sacrificing taste. If you look at the diet of hunter gatherers such as the !Kung, its 80% gathered plants.

I felt very paleo yesterday. I was digging dandelions for much of the day. If I were a paleo lady I'd totally be digging all day, except it would be for tubers and grubs and I'd eat them. I felt especially paleo in the afternoon when I was doing it with the baby strapped to my back. That felt very noble savage.