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Fitness

Aaron McConnell

2012-08-01 16:19:24

Q- I want and need to get in shape. Right now I am debating whether or not it is worth getting a trainer at this point, or should I wait until I make some progress?

A- Once you make a commitment to get in shape, there are many good reasons why you should work with a personal trainer. But it starts with you, your level of interest, and how badly you want to achieve your weight loss (or gain), fitness & health goals. First and foremost, while having personal trainer may be viewed as an expense, it is an investment in your health and future. Staying in shape saves you money in health and medical bills both in the present and in the future. Staying committed to your goals Once you have a vested interest, you are less likely to quit or skip workouts. Listen to that again, you have a vested interest in the health and well being of YOU, sounds good doesn’t it? After a while, getting to the gym becomes a healthy, lifelong habit. Accountability goes a long way in keeping on course. Safety Most people do not realize until they become injured the importance of performing exercises correctly. It is very easy to cause serious harm to your body that could keep you from work and performing normal tasks. Having a professional there that is observing your technique, motion, and the way you’re performing your workout is always a valuable asset. Knowledge Knowledge is an important element that adds to workout and weight loss success. Personal trainers provide knowledge on the proper and most effective use of equipment so that every moment is profitable to your workout and your specific goals. They also provide sport related assistance, or nutritional guidance. If you have suffered injuries, your personal trainer can help develop a plan to help you regain your strength with special attention to mobility issues. Weight loss is always a good reason to enlist the help of a trainer. Helping you kick your metabolism into high gear and focusing your workouts more on problem areas. Motivation is Key! Finally, every worthy endeavor takes keeping your motivation high in order to see it through to the end. We all know, it is easy to let that motivation slip, especially in workouts. A trainer is your best motivational advocate and is there to bring out the best in the work out, and the best in YOU.

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Fitness

Aaron McConnell

2012-06-01 10:14:27

Q: I am considering enrolling our family in a self-defense class. In addition to the benefit of learning techniques that could protect us in dangerous situations, would there be other advantages?

A: First, I want to commend you on taking proactive steps toward personal safety. It is always easy to assume that we will never run into a situation where we would need to defend ourselves. I hope that you or any of your family members never need to use the skills out of necessity but am confident that the knowledge you will gain can only be beneficial. Learning self-defensive techniques is first and most importantly, a personal safety advantage. Such classes not only teach you technique, but also train your mind and body to know what to do in an attack so it becomes instinctual. That is a huge advantage when caught by surprise. Self-defense can also teach you confidence in your ability to fight off an attacker. Just knowing that you have trained keeps your mind focused on the techniques, rather than on being afraid. Most attackers never expect their victims to be trained, prepared, or able to overcome the element of surprise. Self-defense classes let you turn the tables and use those critical first moments to your advantage. In addition to the self-protection advantage, there are many other physical advantages. Self-defense is a physical process involving practicing hits, kicks, and punches, all of which is great for working the core muscles and improving your cardiovascular fitness, especially if you make practicing your moves part of a regular workout. This can help improve your balance, and increase your flexibility and mobility, improve your stamina and aid in weight loss. My suggestion is not to think of the class as a one-time deal to learn a few techniques, but an ongoing part of your overall physical fitness plan. Since the idea is to make these techniques instinctual, what could be better than making them part of your regular routine? Stay fit and safe!

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Fitness

Aaron McConnell

2012-04-20 11:34:23

Q: I admit that I am a workout novice. I want to devote time to fitness but find that I am confused and overwhelmed with all of the celebrity workouts and fads. All I want is a good workout that contains all of the elements it should to be most effective. Can you tell me what I should consider in a complete workout?

A: First, I want to commend you on your quest for better health through regular fitness. No matter if you are an athlete or a novice, including key elements in your workout is essential in achieving your fitness goals. Second, do not skip the warm-up and stretch. Studies show that a proper stretch after a warm-up will help prevent injury, increase range of motion, and helps maintain a balance in body mechanics. Next, look for a work out that includes theses basic elements—aerobic fitness, strength training, and core exercise. Whether it is called endurance training, cardio, or aerobic fitness, a good workout should include elements that get you breathing deeply and your heart pumping. This increases the efficiency of how oxygen is transported to your body and makes you better able to withstand the rest of the workout. 30 minutes every other day is ideal, and can be anything from walking vigorously to workouts specifically designed for cardio training. Avoid doing the same thing every cardio session. People that run everyday at the same pace tend to make the body comfortable with that movement and it burns less calories. A great way to do this is look at driveways as landmarks and sprint from one to another then run for a block or two. Then sprint another couple driveways then walk a couple. Switch up from sprints to jogging to walking on your mile routine. Another great way to change up cardio is jump rope. 15 minutes of this equals the calories burnt in a 3 mile jog. Strength training is another very important part of your workout. It is all about increasing muscle and bone strength. Some of the tools in strength training include resistance machines and free weights. Since your own body weight counts too, push-ups, leg squats, and abdominal crunches work well too. Finally, be sure your workout includes working the core muscles. The core muscle group includes those in your abdomen, lower back, and pelvis. The core muscles brace your spine and help you to use your body effectively. Core exercises include anything that uses the trunk of your body without support including abdominal crunches. For added punch, try adding in some balance training. Not only does this lead to better over all stability, keeping it up can lead to better health as you age. As we age, our balance tends to deteriorate, which leads to falls and fractures.

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Fitness

Aaron McConnell

2012-03-26 16:45:35

Q: My son is currently in the midst of his Junior high school baseball season. He is in great shape, but seems to wear down over the course of the year (arm strength mainly). What do you recommend to keep his arm strength and his skills sharpened as we head toward the last part of this season, then, of course onto summer ball? Six plus months of baseball is great but can be draining!”

A: No matter what position you play on the field, arm strength plays a critical role. You arm is a tool, and if you keep it sharpened it is an asset, if not it is a liability. Players need that strength for explosive power and to protect from injury, so building, keeping, and maintaining that strength is a priority for every player. Here is what I would suggest for a successful season: 1. Do a lot of strengthening prior to season and during season. 2. Use the off-season to develop a strong base of strength and stamina by following a conditioning routine. 3. He should be throwing at long distances during the pre season. Just because he pitched from 60 feet does not mean he only needs to pitch or throw from that distance. If he adds some long distance throws (100 feet) in daily he will strengthen his arm for longer throws and only makes it easier to throw from 60 feet. 4. Make sure he ices his arm very well. When he is not pitching or at practice he should be icing his arm every night The recommended interval is 20 minutes on 20 minutes off all night long. 5. There are a lot of different stretches he can be doing to give more flexibility into his arm. 6. Focus on weight room training and remember whatever he does in the front of his shoulder he must do in the back. So if he is pulling on a cable he Must push on a cable also. 7. Take care to build rotator cuff muscles using light 3-5 pound weights. 8. Continue to work on the mechanics of throwing and consider every aspect of the respective muscles, such as the rotator cuff muscle group. 9. Make sure he is eating enough protein and getting a multi vitamin everyday. There are many different types of amino acids that will help him in the Long run also. By following these tips, players should find it much easier to keep the arm strength up and make all of the necessary throws in the game, and keep the arm healthy. Best of luck to your son!

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Fitness

Aaron McConnell

2012-02-28 11:01:36

Q: I am considering taking some fitness classes. I’ve been hearing a lot about Zumba and it sounds fun from what I have heard. Can you tell me more about it and for what ages and skill levels would it be best suited?

A: Zumba is one of the easiest and most dynamic ways to get fit. Better still, it is fun. It is a fusion of Latin and International easy-to-follow dance rhythms and music that create a dynamic, exciting effective fitness system. Routines feature fast and slow dance rhythms with a combination of body-sculpting movements that tone and sculpt the entire body. Zumba is one of the few fitness programs embraced by all ages, as well as all skill and coordination levels, men and women alike. You will find people of every age, shape, size and fitness level in Zumba class. There is also no need to worry about coordination or feeling left behind trying to master tricky moves. No dance experience or coordination necessary – just a willingness to get up, move, and have an enjoyable workout. One of the best things about Zumba is that you will experience an exhilarating workout –endorphins included -without the pounding and jarring movements that put undue stress on the body. Even people who thought they couldn’t exercise due to injury or illness can do Zumba without worry about being reinjured. So, get out there and get active and have fun doing it!

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Fitness

Aaron McConnell

2012-01-30 11:26:41

Q: What’s a good alternative to weight loss other than normal treadmill and weight room workouts?

A: There is no question that MMA, or Mixed Martial Arts, is one of the best workouts for weight loss as cutting weight is an important part of the MMA fighter’s routine. There are even specific weight loss/combat fitness programs designed around the fitness regime. It has caught on, and for good reason. As MMA has gained more attention, people are realizing that MMA is one of the most intense workouts out there and involves power, strength, stamina and technique, which all translates to a lean and strong core. One reason for this is that the workout pushes you into the anaerobic zone which facilitates the release of potent fat burning hormones. MMA uses techniques such as plyometrics, which is an effective calorie burner. Plyometrics, which is important for any athlete, uses a series of fast paced moves with smaller hand weights. One example is the squat jump where, from a squatting position you thrust yourself up as high as you can go. After several of these, you quickly realize the intensity of exertion demanded on the body by a “simple” workout. Combat fitness programs also use a lot of kicks and hitting bags, which are also physically demanding. Since the workouts are a mix of cardio and strength training, they are very beneficial in boosting the metabolism as well as developing a strong core. Although not for everyone, combat fitness is highly effective for weight loss.

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Fitness

Aaron McConnell

2011-12-27 11:31:39

Q: I am a high school athlete. I’m considering taking creatine to help build muscle. What are the pros and cons of this?

A: You should treat creatine supplements the same as you would prescription or over the counter medications. Only do it after you have investigated all of the advantages and disadvantages. First, let’s discuss what is creatine. Creatine is a naturally occurring amino acid in the body, mostly found in muscles. It is also found in the foods you eat, such as meat and fish. It can also be created in a laboratory. Creatine is most commonly used for improving exercise performance and increasing muscle mass in athletes. Some research supports the use of creatine is improving the athletic performance of young, healthy people during brief high-intensity activity such as sprinting. Advantages of Creatine When creatine supplements are taken to help build bigger muscles and for helping athletes perform better, there may be a number of advantages to taking creatine supplements. • It helps deliver more testosterone to the cells of the body, which can lead to bigger muscle mass. • It can help draw more liquid into the muscles, which can give bodybuilders a 3% to 10% increase in muscle mass. • May help athletes workout longer, as supplements can help reduce muscle recovery time and can make muscles be able to withstand activity that is more strenuous. Disadvantages of Creatine There are also some disadvantages in taking creatine supplements you should consider. Medical research has identified some issues, which include: • Diarrhea and stomach pain • Sudden mood swings especially with young people • With long-term use, studies that have shown that creatine supplements may cause kidney damage, and physicians advise their patients not to take the supplements on an on-going basis Supplements can be helpful when used wisely and under the care of a physician. Before taking any supplement, do your research.

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Fitness

Aaron McConnell

2011-11-21 12:11:01

Q: What are the best foods for a high protein diet?

A: Just like it is important to check the fat, sugar, and sodium content in foods, it is important to check the protein content as well. High quality protein in food is important to keep your energized, full between meals and keep your body functioning. Here is a list to help you make good choices: Beans Incredibly, one half cup of beans contains as much protein as a three oz steak! Try incorporating black beans, chick peas, kidney beans, lima beans, and tofu into your meal plans. Diary In addition to being a good source of calcium, dairy products are also rich in protein. Some of the choices include cheddar cheese, cottage cheese, eggs, skim or low fat milk, and yogurt. Fish Seafood is a great way to get healthy, high quality protein. Fishes such as salmon contain Omega-3 fatty acids which studies show is great for heart and brain health. Try salmon, tuna, mackerel, and halibut. Poultry Lean white meats such as turkey or chicken, without the skin, are high in protein low fat foods. Try a turkey sandwich or a chicken salad at lunch to get you through the rest of the day without being hungry. Grains Grains can be another valuable source of protein, if you eat the right ones. Try cooked quinoa, rough cut (steel cut) oatmeal, pancakes made from whole wheat or buckwheat, and brown rice. Beef A lean cut of beef is another good source of high quality protein. Beef contains about 25 grams of protein as well as zinc, iron and vitamin B12. Try a lean cut of beef with crisp salad or oven roasted potatoes.

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Fitness

Aaron McConnell

2011-10-20 11:29:27

Q: Should student athletes continue to spend the same kind of time and effort in the weight room/workout during the season as they do offseason? What adjustments would you recommend be made to a workout plan?

A: Yes, students should continue to work out during the season. However, the focus is on maintaining, not gaining. Students have worked to build muscle during the off-season and have come back bigger and stronger, and you do not want them to loose the strength they have built up in the previous months. The in-season training plan should still keep the focus on the major muscle groups, and on core workouts. You still want them to get a good workout, but you do not want them to push their muscles as hard in-season - they should maintain the strength they have built, but should not see much of an increase. The in-season phase of training is designed to improve performance, reduce the risk of injury, and maintain sports-specific strength, speed, and power that have been developed throughout the off and pre-season. This helps the athlete maintain peak performance as building muscle in season can fatigue the muscles as well as causes the need for the athlete to constantly adjust to changes in strength.

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Fitness

Aaron McConnell

2011-09-29 15:30:46

Q: I have been getting all kinds of advice about when I should take my protein supplement. Some people drink their protein right after working out but others have told me it is better to take it just before working out. They say the protein will then have time to get into your blood. I would like to know, which is better?

A: True, you will hear people saying how important it is to take protein before a workout, and others after. All of the talk leads people to wonder if it is not just the next fad, next craze, next much ado about nothing. However, protein intake is vital to your workout. Without adequate protein, our bodies cannot build strong cells and muscles could not repair or build as quickly. It is always best to take protein after a workout, particularly if you are an athlete. During a workout, your muscles are stressed by the intense contraction, causing micro-tears. These tears begin to heal within 30 minutes of a workout. When you take protein right after a workout, it can be delivered to the muscle quickly to build it up and repair the micro-tears. This process of building up is called protein synthesis and spikes for about 45 minutes after a workout and remains somewhat elevated for several hours. I would suggest a protein powder as it is readily usable by the body, whereas food takes time to digest and you may miss that 30-minute window when it is most opportune for building muscle mass. I am not so particular about the type of protein, whether it is egg, casein, soy, or whey, although whey seems to be most popular. Regardless if your goal is weight loss or muscle gain, protein should be a foundational part of your program. Good luck in your fitness quest!

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Fitness

Adam Gangriwala

2009-12-01 09:50:00

Question: I’ve done a pretty good job losing weight this summer, how can I keep motivated to exercise throughout the winter months?

Answer: It is difficult to be motivated to exercise when it is cold and gloomy outside. Even driving to a fitness center is more energizing when the sun is shining and the air is warm. But long and cold winters are no excuse for gaining weight and getting out of shape. There are winter sports and exercises that can motivate you to stay active during the winter. Search for sports and activities that can only be enjoyed during the wintertime. For example, you can go skiing, snowboarding and ice skating during the cold months of the year. These winter sports will provide you with the opportunity to stay active and fit while enjoying a change of scenery for your exercise routine. If you have never been skiing, ice skating or snowboarding, consider signing up for lessons. Perform an optimal warm-up session before heading outside to exercise. If you decide to walk or jog in cold weather, a good warm-up will help prevent injury and prepare you to face the low temperatures. A warm-up session is an opportunity to get your heart pumping and body temperature rising. The cold temperatures outside will not come as much of a shock if you are hot from your warm-up exercises and in need of some fresh air. Exercise from home without bulky and expensive gym equipment. Purchase an inexpensive set of dumbbells, resistance bands and a jump rope from the sporting department of a local store. Use the resistance bands and dumbbells for your resistance training. A jump rope can be used as part of your cardio fitness routine. You can do jumping jacks, push-ups and sit-ups for additional exercise. Any level of activity during the winter is better than none. Swim at an indoor pool Utilize an indoor swimming pool at a local community center or fitness complex. Enjoy a summertime sport during the winter. If you are not a good swimmer, consider enrolling in a swimming course to improve your skill level.

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Fitness

Adam Gangriwala

2009-11-01 15:55:00

Question: Last month you talked about weight loss. Recently I saw an ad talking about losing 30 pounds in two weeks. This can’t be healthy. What are the complications of something like this?

Answer: That’s a very good question. I too have seen this ad and others like it. It’s commonly known that the healthiest way to lose weight is by no more than two or three pounds per week after the first week of dieting or exercise. Your weight loss goal should not only be to lose the weight, but to keep it off consistently, which is the definition of successful weight loss. Following are some of the inherent dangers of losing weight too fast. Water Weight If you try and lose weight too quickly, the majority of the weight you drop will be water weight. This might sound like a good idea, but it can lead to rapid dehydration. Your body burns calories and excess weight in stages, which must be properly observed for healthy weight loss. If you try to pressure your body into dropping the pounds faster than it naturally wants to, you can cause significant damage to your health. Remember that when you’re trying to lose weight, water is your friend. Drinking a glass or two of water before a meal will keep you from overeating and will also supply your body with adequate hydration. If you’re exercising on a daily basis, you should increase your intake of water to counteract the water lost from perspiration. Diarrhea Never a pleasant subject but unfortunately, attempting to lose weight too fast can lead to severe diarrhea, sometimes followed by constipation. This carries some of the concerns with losing water weight. Diarrhea over an extended period of time can lead to dehydration, which can even become life-threatening. This is especially true if you are fasting for long periods of time or using detoxification diets to lose weight. Rather than trying to force your body into dropping pounds, eat a healthy, well-balanced diet with plenty of fiber. If you’re worried about the build-up of toxins, you might try eating only organic foods or avoiding processed meats. In order to lose weight faster than normal, you would have to deprive your body of calories. As you learned in junior high science class, calories translate into energy, which your body needs to get through the day. If you fast or eat too little in an attempt to lose weight too quickly, you’ll find that you’re sleepy for a large portion of the day and exercise will be out of the question. A better way to lose weight would be to eat smaller meals that are spread out in increments throughout the day. This boosts your metabolism, which can actually give you more energy and help you to lose weight healthily. Malnutrition Although severe malnutrition occurs over a period of several months, restricting your caloric intake can deprive your body of essential nutrients that serve to keep you healthy. Crash diets and fasting are dangerous because they not only restrict fats and carbs, but they also prevent your body from taking sustenance from vitamins and minerals. Again, eating a well-balanced diet is the healthy way to lose weight. Any time you are dieting and/or exercising it is important to take a good multiple vitamin to prevent malnutrition. Also multis are a great way to boost the immune system and prevent illness.

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Fitness

Adam Gangriwala

2009-10-01 15:50:00

Question: How can I lose weight and keep it off?

Answer: No matter how peaceful your nature, when it comes to the battle of the bulge, you have to put up a good fight. In our eat-and-run, massive-portion-sized world, maintaining a healthy weight can be hard enough, and healthy weight loss can be a real struggle. Adding to the difficulty is the abundance of fad diets and “quick-fix” plans that tempt and confuse us and ultimately usually do not work. Weight management not only makes you look and feel better, it influences your future health. A healthy weight decreases your chances of developing serious health risks such as heart disease or diabetes. If your last diet attempt wasn’t a success, or life events have caused you to gain weight, don’t be discouraged. The key is to find a plan that works with your body’s individual needs so that you can avoid common diet pitfalls and instead make lasting lifestyle changes that can help you find long-term, healthy weight loss success. Why do some weight loss programs fail? Diets, especially fad diets or “quick-fix” pills and plans, often set you up for failure because: • You feel deprived. Diets that don’t allow certain types of food (carbs, fat, sugar) in moderation are simply not practical, not to mention unhealthy. • You “plateau” after losing a few pounds. There’s actually a second component to healthy weight loss: exercise. • You lose weight, but can’t keep it off. Diets that severely cut calories, or restrict certain foods might work in the short term. However, once you meet your weight loss goal, you have no means of lifelong, healthy diet maintenance, and the pounds quickly come back. • After your diet, you seem to put on weight more quickly. Restricting your food intake slows down your metabolism – another reason why starvation or “fasting” diets are counterproductive. • You break your diet and feel too discouraged to try again. Just because you gave in to temptation and overindulged, doesn’t mean all your hard work goes down the drain. • You feel isolated and unable to enjoy social situations revolving around food. • The person on the commercial lost 30 lbs in 2 months – and you haven’t. Diet companies make a lot of grandiose promises, and most are simply not realistic. Unfortunately, losing weight is not easy, and anyone who makes it seem that way is doing you a disservice. Don’t get discouraged by setting unrealistic goals! Why do some weight loss programs succeed? While there is no “one size fits all” solution to lifelong, healthy weight loss, try these tips: • Lifestyle Change – Permanent weight loss is not something that a “quick-fix” diet can achieve. Instead, think about weight loss as a permanent lifestyle change. You are making a commitment to your health for life. • Commit to a plan and stick to it – Experiment until you find a good, long-term plan that helps you lose the weight and maintain that loss in a way that works for you. If you cut out just 100 calories a day you could lose 10 pounds in a year. Remember one 12 oz can of a popular soda contains 150 calories. • Lose weight slowly. Losing weight too fast can take a toll on your nervous system, making you feel sluggish, drained, and sick. When you drop a lot of weight quickly, you’re actually losing mostly water and muscle rather than fat. Aim to lose 1 to 2 pounds a week to ensure healthy weight loss. • Stay motivated and keep track – Short-term goals, like wanting to fit into a bikini for the summer, usually don’t work as well as goals like wanting to feel more confident or become healthier for your children’s sakes. Find and use tools that help keep you motivated. Stay focused: when frustration and temptation strike, concentrate on the many benefits you will reap from being healthier and leaner. Weight loss bottom line Your weight is a balancing act. If you eat more calories than you burn, you gain weight. Gaining and losing weight comes down to calories consumed, minus calories burned through metabolism and physical activity. Reducing calorie intake promotes weight Loss – type of diet isn’t important A major study concluded that it doesn’t matter which diet program you choose, as long as it is one that reduces your calorie intake and is healthy for your heart (low in saturated fat and cholesterol). See reference below. Emotional and social components of healthy weight loss Food isn’t just used to satisfy hunger – it is also a common part of social interactions and a means of comfort and stress relief. How we eat is also partially dictated by how we were raised – “clean your plate – there’s children starving in Africa” – and how the people around us eat. If your friends and relatives start packing on the pounds, you are more likely to do so as well. What’s a healthy dieter to do? First, consider how and when you eat. Do you only eat when you are hungry, or do you reach for a snack while watching TV? Do you eat when you’re stressed or bored? To reward yourself? Also pay attention to how much sleep you are getting – lack of sleep has been shown to have a direct link to hunger and overeating. Recognizing your emotional triggers can help make it easier for you to make changes. Once you realize your own personal challenges to weight loss, you can work towards gradually changing the habits and mental attitudes that have sabotaged your efforts in the past. Adam Gangriwala was born in Overland Park, KS. He has spent time in Dallas, TX, London, England, Parsippani, Nj, Houston, TX, and ended up in Overland Park, KS in 1999. He began working in the newly acquired family GNC store and has been there ever since. You can contact Adam by phone at 303-960-9799.

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Fitness

Connie Carpenter

2004-02-01 16:08:00

Connie Carpenter Question:  My new weight loss program is working great; the problem is that none of my clothes fit anymore. Since I'm continuing to lose inches I can't justify buying a new wardrobe, so my question is, "What am I supposed to wear to work during this transition time?"

ANSWER: It just doesn't seem fair does it? You finally lose some inches, feel better about yourself, deserve a new wardrobe, but can't justify the cost for temporary clothing. We've all been there. There are a few things that you can do for your wardrobe needs during this transition period.First, go to your other wardrobe (we all have one). We all tend to hang on to favorite clothes that we've long outgrown. With today's styles being so diverse, chances are that you'll have items from the past that can be paired with new pieces, or accessorized for a brand new look. Look for clothes that are "One size fits all." I'm not suggesting baggy, sloppy, tents! Stretchy knit dresses that hang loosely can be paired with a stylish jacket of the same material. Jackets that fall below the hips are ideal. Keeping the materials in the same family elongates the body, adding height and slenderness. Don't break the elongation with any eye distracting features such as a belt. If you do want to add a belt, add a loose fitting belt that hangs at or below the hips. Add fun accessories around the neck and chest area that draw the eye upward. Pretty scarves, costume pendants, earrings, and necklaces are all eye catchers. When adding a colorful scarf, make sure that the theme of the scarf (either the knot or bow) falls at a part of the body that is complimentary. If you're heavy in the chest area, bring the attention above that. If you're still sporting a few extra chins, bring the attention below that area. If your neck area is heavy, stay away from choker type necklaces and round necklines that hit at the neck. Again, use the neckline of the garment to draw attention away from problem areas and to accentuate positive ones. Loose fitting pants with a drawstring waist may seem like a simple solution, but studies have shown that we actually fool ourselves by having the option to "let that drawstring out just a little" making it easy to ignore the few pounds that we gained over the weekend. Instead, continue wearing your current wardrobe, even if it's a little uncomfortable at first. Remember those little tricks to expand the waistline that we all used when we first became pregnant? For jeans, zip them as far as you can, run a rubber band through the buttonhole and loop it over the button. This can expand your waist by 1-2 inches instantly, depending on the size of the rubber band. Now pair with a loose fitting sweater or shirt that falls to the hips. The same adjustment can be made for dress pants and skirts. If you find that you are beginning to lose some inches and that your pants all sagging, another trick is to thread a thin piece of elastic (not more than ½-1 inch) through the existing waistband. If you don't sew, just secure the ends of the elastic with safety pins. As you continue to reduce, you can cut the elastic to fit your progress. If you have the ability to sew, you can make alterations to your waistband and hips, by taking in a little material from each side and tacking it. The safety pins will serve this purpose as well. These techniques may register a little tacky to you, but it will help you remain motivated to reach your desired weight, so that you don't have to alter to wear. Shop thrift shops, garage sales, and clearance racks. Network with others who are in the same boat as you are for a friendly clothes exchange. As frustrating as this transition period may be, the rewards at the end will be well worth it.

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Fitness

Judy Dullea

2004-01-01 12:56:00

:  Why do women run in packs? Men don't need a partner to go to the gym, why do women? 

ANSWER:  One important difference... friendship matters a lot to women! Busy women today depend on friends more than ever. Many who once believed family was the center of life now know that friends may be the difference between a lonely life and a lively one. A friend has your best interest at heart. Friends can be the collaborators, the instigators who make change possible. They are often the ones who urge us to take a leap, who jump with us or help us scramble back up the other side. Having a friend, is knowing that you have someone in your corner, cheering you on. Talk is at the very heart of women's friendship, the core of the way women connect. It's the given, the absolute assumption of friendship. It can be serious or funny, painful or exuberant, intense or joyous. But at the heart of the connections made is one sentence that women repeat over and over: ''I know just what you mean.''

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Fitness

Rodney Smith

2003-08-01 09:57:00

: What is the best way to determine body fat percentage, and once determined, what is the best way to attain your goal?  

ANSWER: The most accurate way to determine body fat percentage is hydrostatic or underwater weighing if you have the time and money. It is known as the 'gold standard' for measuring body composition and the error of this measurement is about 2 - 2.5 %. The problem associated with this procedure is the equipment needed to perform this test is large and very expensive. This makes the test not readily accessible to the public and can be very expensive and very time consuming.   The best way is the skinfold or 'pinch' test because it is readily available in most health clubs as there is not a lot of equipment to purchase for this test. Another advantage to this test is that it takes about 15 minutes to administer.   The skinfold test measures the subcutaneous fat folds around the triceps, waist, thigh, back, and other areas of the body. When we take a skinfold measurement there are some assumptions that we make:   1. Subcutaneous fat is supposed to be evenly dispersed throughout the body, even though we are taking the measurement in only one area.   2. Skin may be droopy, as in older individuals so this could affect the percentage of body fat.   3. We are estimating total body fat by measuring only a few parts of the body.   The accuracy of the test depends upon:   1. The technician; he or she must make sure that they are using the same landmarks every time.   2. There are various calipers out there; the technician needs to make sure the same ones are used for consistency.   3. There are various equations that technicians can plug values into; this can add to the error of the skinfold measurement.  The error of the skinfold test is usually around 3 - 3.5%, but it could be as high as 5% depending on the various factors that were previously mentioned.   When it comes to body composition one must individualize the body fat range for themselves and the ranges are different based on sex:   Males 15 to 24%   Females 18 to 29%Body fat can be dependent upon which age, sport, body type or health issues that each individual must deal with. There is no exact body fat % for anyone. And remember that a low body fat percentage can be just as dangerous to an individual as a high one. Never compare yourself to others because everyone has their own body type and genetics.   When one wants to change their body composition they can do one of four things:  1. Aerobic Exercise - (Jogging, Walking, Biking, Swimming, etc.) These types of activities will help burn off fat.   2. Resistance Training - (Weights, Vita-Bands, Push-ups/Pull-ups, etc.) These types of activities will help increase muscle mass.  3. Maintain a balanced diet.  4. Combination of all three.

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Fitness

Preston Peterson

2003-05-01 11:29:00

:  I want to tone up.  My buddy told me that I should never begin a weight training program on my own…that each one needs to be customized.  Why is this?

ANSWER:  Your friend gave you some very valuable advice.  That person was very correct when they told you not to begin a weight training program on your own.  The reason for this is that every weight training program or fitness program should fit the individual needs of that person and therefore should be customized.  Weight training is much more complex than most people presume it to be.  In most cases, it isn't necessarily how intense you train, but rather how you train.  There are several variations in training methods that deviate whether results will be desirable to the individual or not, such as amount of resistance, number of repetitions, duration of rest periods, frequency of exercise, etc.  For example, someone should train very differently to improve hypertrophy (size of muscle) than to improve muscular endurance or decrease body fat.  It would be my advice to consult with an exercise professional that has a strong background and credentials in fitness.  For your own safety, make sure the exercise specialist is properly educated or certified by an established organization. 

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Fitness

John Pryor

2003-03-01 12:24:00

:  How does one know to no longer do squats in an exercise regimen… other than not being able to get back up?

ANSWER:  Hopefully, it hasn't come to that point!  Squats have, by far, come to be one of the most stressful, demanding and brutal exercises ever devised. The exercise is designed to build and strengthen quadriceps, hamstrings, and buttocks. But fitness professionals and anyone that is involved in weight training, knows much better.  This exercise starts with quads, hams and the buttock and works just about every other part of the body.  Low back, upper back, abdominal, chest, calves and even triceps and biceps can benefit from this movement.  So, with all the good this exercise does, it is a true asset to any age person on any type of program.  But now we can come back to the questions at hand, how does one know to no longer do squats in an exercise regimen?  The first answer that comes to my mind is consistent pain.   Not the pain from lactic acid build-up, from high repetitions or heavy weight, but consistent pain that may come from doing even light weight.  Pain that would most commonly occur in the knees, low back, abs or groin areas.Hopefully, you will never have to fully give up squats in your exercise program.  Only your physician or someone trained with a sports medicine background can give you a concise up to date evaluation on your condition and treatment.  Once you are healed you can return back starting slowly with a low amount of weight.  My suggestion is to have a professional personal trainer work with you if you work out at a local health club.  They should be able to give you good tips and watch your form to prevent any further injuries. They will also be able to watch your breathing and monitor how you should progress on the amount of weight you should be lifting while you are recovering from your injury.  If you are not able to return to the squats here are some beneficial legs and lower torso exercises you can also perform:Leg Press- This great alternative can be done on a leg press machine or hip sled because they provide lower back support and knee stabilization.Stiff Leg Dead Lifts- This works the lower back and hamstrings and won't stress the knee.  Always make sure the bar doesn't go past your knee and keep your knees slightly bent.  It is also important that you keep your back flat and don't round your shoulders as you are doing this movement.Leg Curl Machine- This exercise also conditions the hamstrings and the lower glutes.  It provides great stabilization since you are in a prone position. You should bring your legs up to a 90-degree position.Stairmaster Aerobic Stepper- This machine simulates a single leg squat movement while providing you with as much intensity as you wish.  The neat thing is that since it is an aerobic machine you can hit two birds with one stone.  With its resistance and cardiovascular benefits it won't stress out your hamstrings but it will put your quads and glutes through the paces.Exercise Bike with toe clips- Toe clips is the key here and not just a regular exercise bike.  With you feet held in place with clips you will have to pull your foot back to the top of the movement thus, working your hamstrings. Calves, quads, glutes and a host of supporting muscles also benefit from this movement.As mentioned earlier, hopefully you will not have to give up doing squats.  But if consistent pain in either the joint or lower back, or a sharp stabbing pain in the muscle occurs during or after the movement then it is a clear sign that squats need to be discontinued until the root cause is identified and treated by a physician with expertise in the sports medicine area.

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Fitness

Rodney Smith

2003-02-01 13:49:00

:  How soon can a 57-year-old man expect to reach a complete level of fitness if he has not exercised for several years?

ANSWER:  Before beginning any exercise program you need to have a physical done by your physician, particularly if you are over the age of 40 and it has been several years since you have exercised.Once you have been checked by your physician you need to schedule a fitness assessment, preferably with the fitness specialist that will be working with you, to determine your fitness level before you get started.  The fitness assessment should consist of five components; Cardiovascular Muscle strengthMuscle enduranceFlexibilityBody CompositionAfter you have been evaluated by your physician and have been assessed by your fitness specialist you can determine some realistic goals (short and long term) that you will be able to achieve.  Then, after you have completed the first 3 steps, you and/or your fitness specialist will be better able to work up a fitness plan that will address your needs and enable you to reach your goals.  Motivation will be a key factor in achieving your goals and sticking to your workout.  Some people are self-motivated and others need help.  If you find that you are having a hard time keeping motivated, you may want to consider a personal trainer to work with you.  Re-assessing yourself is very important.  Every 8-12 weeks you should schedule a fitness assessment to see if your progression is on track with your goals and how well your program is progressing your fitness level.  As your fitness level improves your goals may change and your workout will need to become more challenging.How long will it take you to reach a complete level of fitness?  It will be determined by your health, beginning level of fitness, goals and motivation.

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Fitness

Sally Beckett

2002-12-01 11:12:00

:  What is ‘mind and body’ exercise?  How is it different from traditional forms of physical activity? 

ANSWER:  Mind/body exercise is that connection between one's thoughts, emotion, attitudes, and behaviors that will in turn affect the body's ability to function.  Mind/body exercise has also been characterized as a state associated with improved muscular strength, flexibility, balance and coordination.  One can see that there are several similarities between the two.  The main difference would be that mind/body exercise requires a nonjudgmental view of self and a self -focus that includes attention to breathing while creating a 'muscle sense.'  Nearly any exercise method can mix mindfulness with physical activity, all anyone has to do is watch Tiger Woods putting for birdie in a major golf tournament or Michael Jordan shooting a free throw in a championship game.  These two players are great because they connect their mindfulness and intense focus with their physical abilities.  However, mind/body exercise incorporates a specific mindful or meditative mindset to generate a temporary self-state or inwardly focused contemplative state.  One form of mind/body exercise is yoga.  Yoga is an ancient form of physical and mental exercises designed to balance and unite mind, body, and spirit. By balancing your body, you'll learn to focus your mind, which in turn will improve your health and spiritual well being.  In other words coordinating the breathing with the poses and strong concentration is in itself a form of meditation.  These relaxed contemplative states have shown health improvements; however, a well balanced fitness program including aerobic training and muscular strength training and a mind/body program will improve one's health even more.  Before beginning any new exercise program one should always check with their doctor and make sure a qualified instructor is teaching the class.

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Fitness

Mike Kallenberger

2002-11-01 15:46:00

:  Several years ago I worked out 6 days a week.  I did running every other day and weights on the other days.  I felt good but it was such a grind.  Now it's 15 years later.  I would like to get fit again, but I know I will get bored with it all.  Any suggestions?

ANSWER:   One thing to remember is that it has been a long time since you have had an active exercise routine.   Thus, begin your new program by setting a start date. Once you have done that, to get you moving and to keep you motivated, consider working with a personal trainer weekly or monthly.  Further, to prevent boredom, you may want to join a local health club that offers a variety of aerobic classes such as water aerobics, cycling, kick-boxing, and combination cardiovascular and strength training.  Look for a facility that meets your needs and has a qualified staff who will work with you.But whether you begin your exercise program on your own or with a fitness expert, start off easy to help your muscles and body get reacquainted with movement again.  Be sure you adequately warm-up.  A good warm-up increases circulation, muscle temperature, and muscle, tendon, and ligament flexibility. It also reduces your risk of injury. Follow your warm-up with a stretching routine that increases your overall range of motion.After warming up and stretching, you can begin your cardiovascular exercise.  For cardiovascular fitness follow the FIT formula.  Frequency - Exercise for a minimum of 3 - 4 times per week to improve your cardiovascular system and to help reduce your body fat ratio.  Intensity - Raise and maintain your pulse at your target Heart Rate Zone.  The formula for your target Heart Rate Zone is 220 minus your age.  For example, 220 - 50 years = 170.  Then multiply 170 x .60 (60%) =  102 and x .80 (80%) = 136.  These two answers give you the top and bottom end of your target Heart Rate Zone.  Time - Exercise continuously for at least 20 to 60 minutes. Additionally, you may want to vary your cardio routine with a combination of aerobic exercise.  For example, you could run on Monday and Wednesday and take a low impact aerobic class on Tuesday and Thursday. Next, following your cardiovascular routine, add in strength training three to four days a week, depending on your program.  Conclude your workout with moderate stretching focused on the muscle groups that have been exercised.  These are simply some basic recommendations that I hope can help you reach your fitness goal. 

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Fitness

Misty Woodard

2002-09-01 12:30:00

: Why is it important to know my heart rate when exercising?  What is my "Target Heart Rate Zone"?

Question: Why is it important to know my heart rate when exercising?  What is my "Target Heart Rate Zone"?Answer:  Taking your heart rate during aerobic exercise is one of the primary factors in determining the intensity level at which your heart is working.  Aerobic exercise is any activity in which you increase your heart rate via working the muscles for longer periods of time.  As you become more aerobically fit, your heart and lungs can work longer and more vigorously, and you achieve a quicker recovery after exercise.  Therefore, making you more fit. Two ways determine your heart rate.  One is to take your pulse. Place your fingers on your wrist (radial pulse) right below your thumb, or place a finger in the groove of your neck next to the Adam's apple (carotid pulse).  Make sure to use your fingers and not your thumb, because your thumb has its own pulse.  When you feel a beat against your fingers, you have found your pulse. Count how many times you feel it beat in ten seconds and multiply by six.  This is your pulse for one minute.  The next way to determine your heart rate is to use a heart rate monitor.  This device attaches a strap around your chest and then transmits your heart rate to a watch.  Heart rate monitors can cost anywhere from $40.00 to $400.00.Two methods can be used to determine your target heart rate zone.  The first one takes 220 minus your age, giving you your predicted max heart rate.  The 220 derives from the assumption that the maximum heart rate of a baby is approximately 220 and each year decreases by one beat.  Take your predicted max heart rate times 60% (.60) and 80% (.80), giving you your target heart rate zone.For instance: let's say you're 35220 - 35 = 185185 x .60 = 111185 x .80 = 148For a 35 years old, your target heart rate is between 111 and 148.  If you are just starting an exercise program, you will want to keep your heart rate around the lower end.  As you become more fit, you can increase the intensity to the higher end.  The more fit your heart muscle is, the less it has to work.  The second method for determining your target heart rate zone is the Karvonen Formula, which takes in account your resting heart rate.  A resting heart rate needs to be taken first thing in the morning.  The Karvonen Formula is as follows:Predicted Maximum Heart Rate - Resting Heart Rate x Intensity + Resting Heart Rate = Training Heart Rate.For example: let's say you're 35 and your resting HR is 70220 - 35 = 185185 - 70 = 115115 x .60 = 6969 + 70 = 139For a 35 year old at 60% intensity, your training heart rate is 139 beats per minute.  You will then use 80% in the formula to determine the higher end of your range. Working in your target heart rate zone will give you the most benefits to your heart and fitness program.  As you exercise in your target heart rate zone, your body burns energy at optimal levels (fats and oxygen are in great supply), so you can burn fat for longer periods.  Remember, your target heart rate is only a guide, so listen to your body for signs of injury or overexertion.    

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Fitness

Terri Johnson

2002-08-01 10:09:00

:  I have never had as much pain as I have now with shin splints.  What are they?  How do I get rid of them?  What's the best way to avoid getting them?

Terri Johnson Question:  I have never had as much pain as I have now with shin splints.  What are they?  How do I get rid of them?  What's the best way to avoid getting them?Answer:  Shin splints, or "Medial Tibial Stress Syndrome", is a condition in which stress has caused injury to the medial (inner) part of the tibia (the large bone in the lower leg).  Symptoms include pain to the medial part of the tibia, pain that is often worse with running or activity, and/or pain lingering after cessation of activity.  This pain is associated with the soleus muscle, at the inner part of the shin, pulling hard on the backside of the tibia.  This pulling is due to the repetitive impact force of running and other activities that "pound the legs".  Over time and from overuse, inflammation to the outer layer of the tibia results and causes pain.  The bearing of weight does not cause shin splints, but rather the impact force associated with these sports.Treatment for shin splints should always include rest.  If you continue the same activities that you are doing, the condition may progress to stress fractures, which will take a minimum of 6 weeks to heal! Treat inflammation and pain with over the counter anti-inflammatory medications such as ibuprofen, as directed, and ice therapy.Proper footwear is a must.  Worn out shoes, running on hard surfaces, running on indoor tracks, excessive pronation (rolling of the bottom of the foot outward), tight calf muscles, and adding mileage too quickly are all possible causes of your shin splints.  Therefore:Make sure you are wearing the proper shoe to suit your foot and running (or activity) style.  If you are an over-pronator, you'll need a shoe with good arch support and stability.  Also check your shoe mileage, you may need a new pair.Be careful picking the surface you exercise on.  Bark chips are the softest, followed by treadmill, grass, packed dirt, and asphalt.  Definitely avoid concrete or steel!If you run on an indoor track, alternate directions each time you run (most fitness centers alternate directions).  Often it is the inside leg on the track that develops shin splints.  Also, many new tracks have suspension or cushion under them, that's a plus.Only add mileage by 10% per week.  Adding too rapidly often causes injury.Always do a warm-up and cool-down that incorporates stretching the muscles the calf muscles.Resume your regular activity gradually.  Begin with water running or cycling and progress to stair stepping, treadmill running, and eventually road running.  Spend 1-2 weeks doing each progression.Hopefully with this information, rest, and a little common sense you'll be back to your regular exercise program soon and be able to "EXERCISE YOUR RIGHT TO GOOD HEALTH".

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Fitness

Crystal Meek

2002-06-01 14:42:00

Question:  I do believe that Cellulite is some old Greed God’s curse on women.  What is it?

Answer:  Cellulite evolves from a series of events involving the skin, fat, and the fluids within the body.  Cellulite rarely occurs in males, does not appear in pre-pubital females, varies from mild to severe, and is unrelated to obesity.  However, excessive weight gain or obesity can accentuate the appearance of cellulite.  Eighty percent of women have cellulite.  The difference in the appearance of cellulite in men and women is the way the fat is deposited.  Fat beneath the skin has two layers, deep and superficial.  Cellulite is the projection of subcutaneous fat into the bottom layer of the skin.  The skin is tethered down by fiber like tissues that pull it inward, toward the interior of the body.  The tension of these fibers pulls sections of fat in along with them.  Cellulite has been compared to the dimples in a mattress that are caused by the strings that hold the tucks down.  Women have fiber that connects the skin to the fat in a vertical direction while men have connective fibers that attach from the skin to the fat in more of a horizontal direction.  It is these vertical fibers that compartmentalize the fat into pockets that give the skin a cottage cheese appearance.  Question:  What are the causes?Answer:  Poor blood circulation due to stress and lack of exercise; poor lymphatic flow; changes in estrogen and progesterone levels dictate how much fat your body stores or releases; genetic factors; with age the ability to aid in the elimination and nutrition process for underlying tissues declines.  As skin ages the collagen and elastic within it stretches and progressively reveals more fluids and fat cells bel ow.  Consuming alcohol, caffeine and sugar, may overwhelm the body's ability to eliminate themQuestion:  How can one fight cellulite?Answer:  The key word about cellulite is fat, and it must be treated with the same protocols.  The ACSM suggests 3-5 cardiovascular sessions a week, 2-3 strength and flexibility sessions a week. Combine this exercise protocol with a nutrient dense diet, patience, consistency and determination.  Results with exercise do not happen overnight.  Always change workout because body is constantly adapting to exercise stimulus.  While you are adhering to consistent exercise and nutrition keep the areas well moisturized.Alternative methods for dealing with cellulite include endomologic and liposuction.  However liposuction removes fat in the deep layer instead of the area that has cellulite which is right under the skin.  Edomologic is a massage-based technique that is approved by the FDA for temporary reduction of cellulite.  Both methods are expensive and results may vary from individual to individual.

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Fitness

Lesa Schwartz

2002-05-01 08:53:00

:  How does one know when he or she is burning fat? I have heard that 'less fit" people will burn more sugar than fat. What's the difference?

Question:  How does one know when he or she is burning fat? I have heard that 'less fit" people will burn more sugar than fat. What's the difference?Answer:  First, let's look at the differences and similarities of sugars and fats and what they do in the human body. When you consume extra carbohydrates and sugars, they simply turn into fat. When carbohydrates enter your body, they are rapidly broken down into glucose (a sugar). Glucose raises your blood sugar levels causing your pancreas to make the hormone insulin. Insulin inhibits fat already stored in your body from being broken down, promotes the storage of new fat in the body, and increases your cholesterol levels.Your body prefers to burn sugar. The brain is for all purposes unable to use any other fuel than glucose, the simplest of sugars. Your muscles will start with this also. The better trained your muscles are, the more glycogen they can store. It is the longtime commitment to work that convinces the body and promotes fat burning. Fat is made from carbon and hydrogen, but it is a more complex molecule, and holds double the energy of sugar. Burning fat requires more oxygen than burning sugar. When the fat burning kicks in, you will find that you breathe even deeper and you get hotter, even if you do not walk any faster than you did five minutes ago.The way to reduce the amount of fat on the body is to reduce the amount of fat that goes into it. The body does need a certain amount of fat. "Without fat, your body can't function," says Franca Alphin, registered dietician and administrative director of Duke University Diet and Fitness Center. "Fat is an essential nutrient, gives your body shape, and cushions your organs. Fat also keeps hair glossy and skin smooth, coats nerve endings, help compose cell membranes, and keeps a woman's reproductive system running." The American Dietetic Association recommends that no more than 30% of your daily calories should come from fat. Eating less is key because once your body makes a fat cell, it will never lose it. Cells shrink as a person loses weight, but these cells never disappear. 'Less fit' people could burn more sugar that fat due to their endurance. The muscles don't have the stamina needed to sustain a 20-60 minute exercise plan. And according to the Royal Melbourne Institute of Technology, the body temperature is a factor. When it is cold, the body temperature decreases, and the body burns sugar. The body burns fat when the body temperature is increased, or in other words, when it is sweating!

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Fitness

Rodney Smith

2002-04-01 15:35:00

Question: I am convinced I will never be able to have the abs I want until I reduce the fat covering my middle.  How best can I do this?

Answer:  You are probably right.  To reduce the fat covering your abdominals there are three things that you need to concentrate on:1.  Cardiovascular/aerobic exercise - This will help burn off the unwanted fat covering your abs.  What is  cardiovascular/aerobic exercise?  These are activities that elevate your heart rate for at least 20 to 60 minutes continuously.  Such activities include walking at a brisk pace, jogging, cycling and swimming.  To improve ones cardiovascular/aerobic fitness and to burn body fat... remember the ‘F.I.T.’ formula. F = Frequency... you should exercise a minimum of 3 times a week but if you want faster results you might want to exercise 4 to 6 times a week. I - Intensity... when doing cardiovascular/aerobic exercise you must raise and maintain your pulse at your (THR) target heart rate.  Your THR is based on your age and you should talk to an exercise specialist to determine what that THR zone should be for you.  It will be very important for you because this is when your body burns off fat. T = Time... the duration of the cardiovascular/aerobic exercise should be continuous, lasting 20 to 60 minutes.2.  Diet - Sometimes exercise alone will not help burn off the unwanted fat covering your abs because you may be taking in too many calories per day.  A good idea would be to discuss your diet with a dietician to see what your daily caloric intake should be.3.  Strength and resistance training for your abs - Remember you cannot spot reduce when it comes to body fat so if you do 200 ab crunches a day, it will not burn the body fat covering your abs.  Your abs will however look more toned and firm when you shed the extra body fat covering your abs.  Good luck!

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Fitness

Misty Woodard

2002-02-01 16:18:00

Question:   What is a typical regimen for cardiac rehab following heart surgery?

Answer:  Some people choose to participate in a Cardiac Rehabilitation Program offered by a hospital that is insurance funded while others choose to follow a program at home.  Whichever one you choose, it is important to check with your cardiologist and heart surgeon for any restrictions you may have.  If you choose to follow a program at home, it is best to start out in small increments and gradually build up your activity.  There are two main purposes to an exercise program.  First, to gradually increase your cardiovascular endurance safely and progressively. Second, to help you establish an exercise habit which will help reduce your cardiovascular risk of recurrent events.  Low intensity walking or biking is the best activity you could do.  If you have a treadmill or stationary bike, it is recommended to use that in the winter or walk indoors, since it is best not to be outdoors exercising if the temperature is 32 degrees or below.  Start out walking about five to ten minutes at a time, three to four times a day.  It is important to keep in mind that you will have days you feel better than others.  Do not push yourself too hard, or you will pay for it later.  As you feel comfortable, or about every other day, increase your walking time by a minute or two.  As you reach ten minutes, decrease the amount of times you walk a day down to two or three.  As you progress to twenty minutes at a time, decrease to walking once a day.  Keep increasing the time until you reach thirty minutes at one time.  Once you reach thirty minutes, you may walk three to five times per week.  It is important to check your pulse before your exercise and then again while you are exercising.  You can check your pulse at your wrist or your neck.  An easy way to take your pulse, if you don't know how, is to count how many times it beats in ten seconds.  The first beat should be counted as zero.  Your exercising heart rate should be three to five beats (twenty to thirty if you take your pulse for a minute) above your resting heart rate.  An example would be if you get twelve beats in ten seconds at rest, your exercising rate should be fifteen to seventeen beats in ten seconds.    An important addition to your exercise program that is usually overlooked is a warm-up and cool-down.  It is very important to incorporate this into your exercise program so as not to do any harm to yourself or your heart.  Warm-up and cool-down can be as easy as slow walking for five to ten minutes before and after your exercise.  You may also do gentle stretching or range of motion exercise before and after.  Do be careful of what you do with your upper body to make sure your incision and breastbone heal properly.  Four to six weeks after your surgery, you may add upper body exercises to help strengthen those muscles.  One to five-pound weights or Vitabands work well.  Vitabands are resistance bands used in place of weights.  Some important signs to watch for while exercising are angina or chest pain, light-headedness, dizziness, loss of balance, excessive shortness of breath, nausea, leg problems, fatigue that is beyond ordinary tiredness and irregular heartbeat or palpitations.  If you experience any of these while exercising, stop immediately and rest.  If they do not go away with rest, call your doctor.  Do make sure to wait an hour or so after eating to exercise.  Your heart is working harder to digest your food, so it is a good idea to wait.  Do not exercise outside if it is colder than 32 degrees or warmer than 90 degrees.Remember that the most important thing is to gradually increase your exercise.  Do what is fun to you.  If you don't enjoy it, you will not continue.  Good luck, good health and keep walking!

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Fitness

Terri Johnson

2002-01-01 14:05:00

Question: Can I do a variety of different things for my cardiovascular training? I get bored very easily.

Answer:  Yes! In fact, I highly recommend it. Cardiovascular training, or aerobic exercise, is defined as any activity that uses large muscle groups, that is aerobic in nature, and can be maintained for a prolonged period of time.Examples of aerobic activities include walking, jogging, bicycling, cross-country skiing, aerobic dance, group exercises, rope-skipping, rowing, stair climbing, swimming, skating, various endurance sports or some combination of these activities.I recommend variety in your training for several reasons. First, variety will help to prevent overuse injuries such as tendonitis or shin splints.Second, variety will help to train your muscles differently. For example, stair climbing trains your lower body while swimming or rowing trains the upper body. And third, variety will help to keep your mind fresh and motivated. Aerobic exercise should be done a minimum of three times a week for 20 minutes to reduce cardiac disease risk. However, if your goal is weight reduction or if you are diabetic, I recommend 30 to 60 minutes of exercise most days of the week. In fact, the 1996 Surgeon Generals report recommended that Americans accumulate 30 minutes of moderate to vigorous physical activity on most days of the week. In addition, a well-rounded exercise program should include some type of resistance training and flexibility exercises 2-3 times a week.The best cardiovascular exercises are those you enjoy and keep you motivated. Don't be afraid to try something new when boredom begins to set in. Now, go "Exercise your right to good health!"

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Fitness

John Pryor

2001-12-01 14:18:00

Question: I have decided to get back in shape. I am 43 and have not exercised for several years. When I ask people about whether to do strength training or cardiovascular training, I get a variety of answers. What is the best exercise regimen for someone who is planning on spending 30 minutes to an hour a day, three days a week?

Answer:  Getting Started First, I must applaud you in returning to a preventive medicine approach to your current lifestyle. In this area being proactive beats being reactive hands down! Getting back into the exercise swing will take one very important prerequisite, and that is first and foremost making an appointment with your family doctor and have a complete examination. Any one 40 years and older should see their physician yearly anyway. So, what better time than starting that exercise program.Making Choices for YouAfter you've received a clean bill of health let’s consider all of the kinds of ways there are to exercise. Do you like to be inside or outside? Do you like to be around people or be by yourself? These are just a few of the questions I ask people when I place them on an exercise program. A health club membership is a great way to exercise. Look for a variety of equipment, clean surroundings, and a friendly staff. Taking a class might work for you if you like ‘group’ activities and feed off that energy. Also if you like a ‘complete’ program with a group leader or instructor rolled into an hour consider a class environment. Maybe you enjoy working alone. Walking or biking around your neighborhood or even purchasing a video and then following it in front of your TV might work for you. There are so many ways to fill the exercise void. With so many avenues to consider I would like to give you four (4) basic ways I like to format a program with a client:1) Warm Up2) Cardiovascular exercise3) Muscular strength and conditioning4) Cool DownFollowing this format is very important. It’ like math, you start with one level then move up to the next; it builds upon itself.Warm UpThe warm up is used to do exactly what it says... ‘warm’ up the body. It increases temperature and circulation to the muscles, tendons and ligaments. This will help to reduce the risk of injury and soreness. The warm-up should include light stretching and slow movement before increasing into a fuller stride. It should take 5-10 minutes depending on the activity.Cardiovascular ExerciseNext, you're ready for the cardiovascular part of the format. Cardiovascular endurance should be the foundation of any fitness program. Developing cardiovascular health can help reduce your risk of cardiovascular disease, improve total cholesterol and triglyceride levels and help prevent and/or control diabetes and high blood pressure. Aerobic activity also allows you to make significant changes to your body fat levels. The best way to know how much aerobic exercise to do is follow the F.I.T. formula: * Frequency - three-five times per week* Intensity - raise and maintain your pulse at your target heart rate (THR)* Time - Exercise continuously for at least 20-60 minutes. This is aerobic exercise in a nutshell.  Follow this and you can't go wrong. Now let me put some emphasis on the "I" intensity, and explain how to find your target heart rate (THR). It is a safe monitoring system for your heart to fall under during aerobic exercise. You will always go by age 20-30 years,  30-40 years, and so on. The formula says to take 220 minus your age to equal your maximum heart rate. Work between 65-85% of your maximum heart rate for 20-60 minutes. For example, you've walked for 30 minutes at a brisk pace around your neighborhood, after you have slowed down come to a stop and take a 10 second pulse check. You can do this at either your carotid (neck) or your radial artery (wrist). Count the number of beats for 10 seconds. For a 40-49 year old it should fall between 18-25 beats in the 10 second time. If it falls under 18 beats you haven't worked at a high enough intensity... if it is over 25 you need to pull back a bit. This would work out to the earlier formula if you multiply that 10 second time by six to get a full minute making the target heart rate 108-150 beats per minute.Muscular Strength and ConditioningMuscular strength and conditioning is next. I feel the need for cardiovascular exercise is very important, but the need for muscular strengthening is even more important as a person gets older. When a person does not exercise for a long period of time, he or she loses a great deal of muscle mass... particularly over the age of 40.   This is why muscle strengthening is crucial. The best way to get a complete weight work out with a good level of instruction is by joining a health club. There you can exercise in confidence and safety.You can also purchase weight machines for your home or even purchase dumbbells that have adjustable weights to increase or decrease the resistance. The nice thing about a set like that is that usually in the box is a dumbbell work out the company has included. So if you don't know where to start you at least have a beginning place. On an even lower end there are weight resistance bands like vitabands or exertubes, they are very inexpensive and give you a tool you can put in your pocket. I usually start people beginning on their exercise regiment with 1-3 sets of 10-15 repetitions for three times a week. Cool DownLast but not least is the cool down. It's whole purpose is to bring the heart rate and blood pressure back to normal, lower the adrenaline levels in the blood and again reduce the risk of muscle soreness. Your cool down should last 5-10 minutes and can increase if time permits. This is just the reverse of a warm-up with relaxed stretching and controlled breathing as the focal point. A Final NoteThis information I've given you is basic for anyone starting an exercise program or getting back to a program after a long lay off.  Specifics need to be determined on the best warm up and cool down stretches as well as the best cardiovascular and weight training exercises. Following this given format should allow you to do your entire program in 30 minutes to 1 hour, three days a week. Just seek expert knowledge, take your time, be persistent, and most important... have fun!

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Fitness

Dan Yarmer

2001-11-01 14:27:00

Question: I read an article the other day that it is better on the body to be always a few pounds overweight than it is to go up and down the scale from inconsistent exercise and diet regimens. Is this true? If so, why?

Answer: The safety of an individual's weight going up and down depends upon many important variables.  First, it depends upon how overweight the person is and how much their weight is fluctuating.  If it is going up and down by 5% then there is not too much reason for concern.  In fact, it is common for a persons weight to fluctuate on a small scale.  On the other hand, if it is continually changing by a large amount then there is reason for concern.  This is most likely what the article was referring to as being unhealthy for the body, also referred to as yo-yo dieting.  There is a significant amount of stress put on the body during large fluctuations in weight, with the majority of the stress occurring when the weight is put back on.  Therefore, the importance needs to focus on trying to maintain the weight that is lost.  Maintaining even a 10% reduction in weight can have a positive impact on a person's health.  The key is consistent exercise and nutrition.  The term dieting should also be avoided here because diets usually have a beginning and an end, usually beginning Monday and ending Friday.  The same occurs with most exercise regimes as well.  The important thought to keep in mind is not looking at nutrition and exercise as a means to only lose weight, but also a way to keep it off.  Many individuals have difficulty because when they cease dieting they quickly return to their old habits.  The key for long term success is to incorporate healthy nutritional and exercise habits into a daily lifestyle.  As soon as you stop the practices that are helping you be successful, your success will often stop as well.  If you are exercising and eating a low calorie diet on a regular basis, then your body will reflect that.  In summary, the body thrives on nutrition and exercise; therefore, they are usually going to be the healthier option.  Even if a person is overweight, it is healthier to be doing some exercise than it is to be sedentary.  However, if you do have any questions or concerns about what specific nutrition or exercise is appropriate always consult your physician or certified exercise specialist first.

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Fitness

Mike Kallenberger

2001-10-01 17:43:00

Question: My son is 14. He is big boned but still is overweight. My daughter is 12 and is the skinny one in the family. I would like to get them both involved in a regular exercise regimen. I haven't talked to either of them yet. I have been thinking about self-defense courses. What would be the best areas to try and spark an interest?In regards to your question about getting your 14 year-old son and your 12 year-old daughter involved in an exercise regimen.

Answer:  The best way to spark their interest is in those activities they enjoy.  I feel that enrolling your children in a self-defense class would be a very wise decision.  Many self defense classes help children work on a variety of skills.   These skills may involve body coordination, balance, flexibility, muscular strength, endurance, and cardiovascular fitness.  There is a variety of Wellness Centers in the Wichita area that can help your children develop a personalized fitness program catered to your children's interest.  When developing a program for age specific individuals such as your children, many considerations may need to be looked at.  During weight bearing activities such as free weights or machine weights, the emphasis should not be on weight but repetitions and technique.  The most important aspect of a personalized fitness program that children need to be aware of is cardiovascular fitness.   Cardiovascular fitness is continuous movement for a period of 20-60 minutes a day, three to four timex per week, while raising and maintaining their heart rate in their target heart rate zone.  These are just a few important aspects of physical fitness to look for when developing a personalized fitness program for your children.  The most important thing to remember is to get your children involved in activities that will become habit forming and enjoyable for them.

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Fitness

Crystal Meek

2001-09-01 10:54:00

Question:  I've finally decided to get fit... or at least more fit than I am.  I'm looking for a health/fitness club, but I don't want to have to deal with a whole lot of people who look a lot better than I, nor do I want to be yelled at if I don't feel like killing myself.  Do you have any tips on what to look for and what questions to ask when I begin my search to find what I want?

Answer:  The choice of a health club for your needs may be very intimidating.   However, there are some things that will assist you in your search for a health club you feel "at home" in.If you are new to exercise search for an established, comprehensive, medically prudent, health and wellness club that will relate to your specific needs.  Consider the following factors in your search:Professional Staff - Knowledgeable fitness specialists/trainers with college degrees and respected certifications.Professional Programs - A variety of Land, Water, Cardiac, Pulmonary, and Wellness with Cancer and Fall Avoidance classes. Optional Services - Cholesterol Screening, Flu Shots, Health Fairs, Body fat analysis, and personal fitness assessments available on site.Location - For adherence in your new exercise lifestyle choose a club that is conveniently located.Security - Not only a safe environment by convenient, safe parking is available.Contracts - Choose a facility with no contract or initiation fee.  This will allow you to get to know the facility and employees without being locked into a long-term contract.Guest fee - Is there a guest fee offered at a reasonable rate?If you find a facility that has these features consider the cleanliness of the facility, and if towel service and amenities are offered.  If you have children visit their day care facility at the time you will be exercising.  Seek a club whose employees care about your success.     An excellent indicator of atmosphere in a fitness center is the length of employment of the staff.  A happy well-educated employee will make the extra effort to make you comfortable in you new fitness home.

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Fitness

Connie Carpenter Janice Howarah Charlotte King

1969-12-31 18:00:00

: I've begun working out for weight loss. I'm wearing a smaller size, but I haven't lost any weight. How can this be?

ANSWER:  Did you know that muscle takes up less space than fat? The body burns calories and stored fat to fuel a workout. Lean tissue is increased as muscle mass is built. Every pound of muscle burns up to 50 calories a day. The more muscle mass an individual has, the higher the calorie requirement needed to fuel the body. Pound for pound, muscle takes up less space than fat and makes the body appear smaller, and gives defined shape and tone. Energy is increased as the body develops more muscle mass to carry the body weight… like putting a bigger engine in a smaller car!Weight loss from following a rigid diet is usually temporary. Most diets are too drastic to maintain; they are unrealistic and unpleasant; they are physically and emotionally stressful. And most of us just resume our old eating and activity patterns. No one can realistically live in the diet mode for the rest of their life, but one can spend the rest of their life (and live longer) by eating healthy and by making gradual and realistic changes to incorporate some type of exercise into your plan. One of the biggest mistakes people make when starting a weight-management program is not including a physical activity program along with a low-fat regimen. When we cut calories without exercise, we can lose muscle as well as fat. Our muscles have high-energy requirements. Even when we are sleeping, our muscles use more than 25 percent of our energy (calories). When you implement the principles of effective physical activity, and if you are consistent in your program, you will achieve an increase in lean muscle mass throughout your body. Look for accomplishments away from the scales. If you're losing inches, which is what you are saying, then you're achieving the results that you're looking for.