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Jerry Mayo
Expert Guru
Jerry Mayo holds a Ph.D. in Exercise Physiology and is currently an Associate Professor and Chair of the Department of Kinesiology at Hendrix College in Conway, Arkansas. His professional interests include cardiovascular fitness, resistance training, sports nutrition and weight management. Jerry is a frequent presenter at national and regional conferences. He is a member of the American College of Sports Medicine, American Dietetics Association, and the National Strength and Condition Association. Also, Dr. Mayo has been quoted in magazines such as Men’s Health. He is an avid exerciser who has competed in road races and triathlons for over 15 years. Jerry competes in distances from 5-k to the marathon. His most recent athletic accomplishment includes becoming a 3 time Ironman finisher. In 2006, he completed the Ironman Florida triathlon in a time of 10 hours and 50 minutes. For more information about Jerry go to www.drjerrymayo.com.
Interview
What books have most influenced your life? Two books that come to mind are by athletes Lance Armstrong and Dean Karnazes. Both have inspired and motivated me to be my best.
Who are your favorite music artists? Any artist from the 80's--I love retro!
What are your favorite websites and why? Besides the many professional websites I like to visit, I usually frequent other fitness and nutrition related sites (too many to mention). Being in academics I am constantly trying to bridge the gap between science and practice. These websites serve as a valuable tool in this regard.
Where else can people find you on the web? You may find my name popping up in the results from road races or triathlons in AR, LA, or TN. The only other place would be the Hendrix College website, www.hendrix.edu/kinesiology.
What are your professional highlights? Moving up in rank to Associate Professor and getting tenured are both great achievements for me at Hendrix College. This year I've also become Department Chair.
What advice do you have for the journey of life? I guess my advice would be to always have a positive attitude. As the old saying goes 'attitude is everything'. I really believe this is true. So many goals in my life have been accomplished because I kept a positive outlook on things. I truly have a blessed life!
What are you most passionate about in life? One the most satisfying things for me as a college professor is helping others improve their lives through eating right and exercise.
What ticks you off? Excuses!
Any thoughts or ideas on living a greener life? My first thought is recycle, recycle, recycle. But a more introspective answer would be that any aspect of your life becomes greener when you water it! In our fast paced society we often forget to take time for the little things in life like spending time with family and building long lasting relationships. So I encourage everyone to slow down a bit and water the aspects of your life that need growth.
What would people be surprised to know about you? That I do not want children. Everyone says that my wife and I would make wonderful parents.
Philosophy
My philosophy for life is 'Have no regrets'. We all face tough decisions and/or circumstances in our lives. Don't spend your time and energy questioning a life decision you've made...it won't change things. I know so many people that would rather dwell on the past instead of looking forward to the future. I like to look forward to the future with no regrets!
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10 Tips from Jerry Mayo
Exercise For Maximal Weight Loss
When attempting to lose weight focus on the total number of calories burned. Thirty minutes of exercise is a great start if you have been sedentary for a long time but new government recommendations for weight loss and/or weight maintenance is 60-90 minutes of exercise daily.
The Importance of Strength Testing
If you are lifting weights to increase muscle strength and size, the American College of Sports Medicine recommends a resistance that is 60-75% of 1-RM (the most you can lift one time). It is particularly important for beginners to do strength testing so that an appropriate starting resistance can be chosen. In a 2004 study published in Journal of Strength and Conditioning Research, Glass et al. found that when novice weight lifters were allowed to self-select their resistance, without prior strength testing, they routinely chose weight that was below 60% of 1-RM. Therefore, to get the results you are looking for make sure you are strength testing on a regular basis.
Continous or Intermittent Exercise
Performing three intermittent 10 minute bouts of exercise is just as beneficial as one continuous 30 minute session. Both workouts burn roughly the same number of calories. From a health perspective, intermittent exercise is a viable alternative, especially, for those physically unable to sustain 30 minutes of contniuous physical activity.
Rules of the Road
Do you know the rules of the road for running and cycling? You are not alone. This confusion creates a very unsafe environment for exercisers and motorists alike. When you are out pounding the pavement, remember to ALWAYS run AGAINST traffic. Road cyclists, on the other hand, must ride WITH traffic and obey ALL traffic laws. Running against traffic allows you time to see oncoming vehicles. Also, whether you are running or cycling, be sure to use the shoulder of the road, if there is one available.
What is BMI?
Body Mass Index or BMI is a crude measurement of total body fatness and is calculated mathematically by taking weight in kilograms and dividing it by height in meters squared. One reason BMI is so widely utilized by health professionals is because you can assess large populations very quickly. Since most Americans are sedentary their excess weight for height is usually from fat. You probably have seen the tables that classify individuals based on this BMI number. BMI is not without limitations. BMI doesn't describe how your body is composed (fat, muscle etc…) nor is it particularly accurate for athletic populations who tend to have greater amounts of muscle mass. So, when determining health risk it is safe to say that BMI, while important, should not be the only indicator.
How to Control Eating
One way to control the amount of food you eat during meals is to eliminate distractions while eating. No reading, watching TV or computer work during your meal times. By focusing on the food, research indicates that you will actually eat less.
Portion Control: When Size Does Matter
Understanding portion sizes is essential for those interested in weight loss and management. Why is it so important? A better understanding of portion sizes allows you to more accurately estimate the calories in food. Overeating as little as 100 calories a day leads to a one pound weight gain per month. To learn portion sizes you’ll need to weigh and measure everything you eat, at least initially. With practice you will become better at estimating portion sizes by visual inspection. Learning portion sizes is hard work but the potential payoff is well worth the effort.
Pacing
For those road racers interested in setting a personal record (PR), one key is to maintain an even pace throughout the event. Too often the excitement at the start of a race causes us to go out too fast, ultimately leading to a dramatic drop pace towards the end. Running an even pace allows you to actually pick it up as you head down the home stretch. Estimate the minute per mile pace you want to run and stick with it. This will provide you with the best chance of racing well.
Time of Day
What time of day should you exercise? There has been no research to suggest that one period of the day is more beneficial than another. A 5 mile run is a 5 mile run, no matter what time of day it is. Plan exercise so that its convenient for you.
Behavioral Goals
When trying to lose weight focus on behavioral goals not outcome goals. If you set a goal of losing 20 pounds it will never happen unless you first change your behavior. You can’t control how much weight you will lose each week but you can control your behavior! You will be amazed at how much progress can be made by consistently achieving your behavioral goals. You may be setting yourself up for failure by saying, “I’m going to lose 2 lbs this week." Instead, concentrate on behaviors such as increasing physical activity, eating less junk food, dining out less or drinking fewer regular sodas.
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