Keeping it Real with Dr. John Heydt

Q: Who are you? And what is your background?

A: I am a board certified physician in family and and sports medicine. My main office is in Manayunk. But I am affiliated with Medical College of Pennsylvania and Warminster and Hahnemann University hospitals. I also chair the Department of Family, Community & Preventive Medicine at Drexel University, College of Medicine. Additionally, I serve as team physician for Drexel University athletics.

Q: As a family doctor who specializes in sports medicine, what kind of people do you treat?

A: I treat all comers - runners, martial artists, cyclists, swimmers and college level lacrosse, basketball, baseball and volleyball players. I also see nonathletes and high-level recreational or master- level athletes in power lifting and crew.

Q: What kinds of injuries do you see?

A: I see all musculoskeletal problems, including sprains and strains, that don’t require surgery. I also treat athletes with a broad range of medical and performance issues including skin problems, concussions, diabetes, anemia, eating disorders, asthma and high blood pressure.

Q: This week, we're looking at the debate over cardio workout vs. weight training. Is eight minutes of weight training, a few days a week, enough to keep a person in shape? Why? Or why not?

A: Eight minutes, in my opinion, is not enough to get strength or aerobic conditioning benefits. Generally 20 minutes of core exercises are required two to three times a week for strength training.

What's best: Aerobics or strength training - or a combination of the two?

Q: Is a cardio or aerobic workout, several times a week, enough to keep in shape? Why? Or why not?

A: To gain aerobic conditioning benefits, individuals need to train a minimum of three times per week for a total of two hours. The two hours could be broken into four 30-minute sessions. This is the minimum. This form of exercise will achieve aerobic conditioning, but will not add strength benefits.

Q: Do you find that people who depend on aerobic training to keep fit suffer more injuries (back, knees etc.) than people who lift weights or participate in other forms of exercise?

A: Percentage wise, there are no more injuries through aerobic exercise than other forms of exercise. Most injuries are caused by training errors, improper equipment, inadequate recovery time or by simply doing too much too fast.

Q: Give us the components of a sound fitness program?

A: Minimum 20 minutes of strength training, two or three times a week. The program should involve all major muscle groups - legs, back, chest, shoulders, biceps, triceps and abdomen. Additionally, two hours of aerobic exercise with a sustained heart rate of 65 to 85 percent of your maximum heart rate. The formula to calculate your maximum heart rate is: 220 minus your age. You should train at 65 to 85 percent of your maximum heart rate. Obviously, the more intensity, the more beneficial for aerobic conditioning.

Q: When reading books or other information on new fitness fads or trends, is there a way to determine what is valid and what isn't? If so, what are some of the questions people should ask themselves?

A: Programs that are too good to be true and look very easy tend to be of very little pure conditioning value. Programs that seem not to make sense probably don't and you don't need to be an expert to judge that. Programs that do not condition the full body or which seem to have a device do the work have no benefits. People should ask \[themselves\]: Does this make sense? Is this trendy? Where am I learning of this program? Who is endorsing it? Is this an activity that we think the celebrity or athlete really does? Does it look safe? And can I commit to this program long term?

Q: What fitness Web sites do you recommend?

A: There are many Web sites, but two that both physicians and the public can access are The American Medical Society for Sports Medicine and The American College of Sports Medicine.

Q: How do you stay in shape?

A: I have a home gym. It consist of a multi-station weight machine, two pieces of aerobic equipment, a stationary bike, an elliptical machine and dumb bells. That is my winter routine. In spring and summer, I bike on the Valley Forge to Manayunk bike path with my wife. I do 45 minutes of weight training, three times a week and two to three hours of aerobic training at 80 to 85 percent maximum heart rate, three to four times per week. I exercise five to six times per week at 6 in the morning. I also don't stress over missing workouts.