Your Questions About Fitness

Daniel asks…

What is your motivation for exercising?

Hello folks, I just want to know what the majority is when it comes to exercising (motivational factor). What is the majority, looks, health, hobby, fitness, personal goals, your job etc. My main factor is the exhausted feeling after a good session. Thanks for your input. Have a great day and a better tomorrow!

The Expert answers:

I exercise to hopefully lose weight, but it’s also to be healthier. I feel good after I exercise, probably because it’s a mood lifter. Even if I don’t lose any more weight, I’ll keep exercising.

Paul asks…

Should I get a personal trainer, nutritionist, or yoga teacher certification?

I’d like to find a part-time job as either a personal trainer, nutritionist, or yoga teacher (I’ve been into exercise and fitness for a long time).

Any suggestions on which one of these has the most opportunities for part-time work? Also, do you have any suggestions on where to get these certifications?

The Expert answers:

Personal trainers are always in demand

Nancy asks…

Tips for keeping up the fitness/health plan when I go back to university?

I’ve been on a fitness plan (incorporating exercise & healthy eating) for about 3 months now. It’s been going really great but it’s been over the holidays so I’ve had plenty of time to exercise and less chance for making excuses. I really hope that when I go back to uni it will serve as a help to my plan (since I’ll be getting out and about more and will have less time to eat out of boredom) rather than a hindrance. My big fear is that when I start back all the good work I’ve done will go out the window and that it’ll be back to old habits while I stress out about assignments and forget about my fitness plan.

What are some tips you can offer for keeping on track when I get back to uni and for juggling exercising & meal-planning with school-life and my part time job.

Some good ideas would be really appreciated 🙂

The Expert answers:

Get into a sports or workout club or sign up for an exercise class. Having a commitment will help you to keep up with exercising.

As for eating healthy, it depends on where you live. If you live in an apartment, buy healthier foods so that you are forced to eat it. Sometimes, I will make a large meal at night and eat portions of it throughout the next couple of days so that I can cut back on the amount of time I spend preparing a meal. If you live in a dorm, you could make an agreement with your roommate to hold each other accountable, or buy healthy snacks to go in between meals and encourage you to eat less during the meals.

Sandy asks…

how to be a fitness model?

hey im a 15 year old girl and im really interested in being a fitness model. i love exercising and im very photogenic so it would be a good job. how many years of weight training and fitness training does it take to get looking like a fitness model if i take this seriously because im capable of training 5 hours a day if i have to or more. what age does fitness models range from?

The Expert answers:

In 4 easy steps, here it is.

1. Deviate from the common notion of everybody that fitness is just a matter of the body figure.

2. Believe in the saying, “You are what you eat.”

3. Live a healthy lifestyle

4. Have a “positive self image”

See link below for more details and I wish you the best.

Betty asks…

My mom wants to quit her job and move in with me because I have a big belly. How do I stop this?

I am a 36 year old man, never married, no kids. I’ve been happily living independently for many years, and now own my own home. But my mom is increasingly worried about my health, especially my ever-increasing belly. I visited my parents this weekend and my mom told me that she wants to move in with me because I am not taking care about myself. I cannot stand this because I am constantly arguing with my parents, not only about health, but also about having to get married. I have absolutely no interest in fitness, health, and matrimony and my mom is threatening to take away my happily independent single life. I have a master’s degree and a good job but that doesn’t keep my parents from backing away from me. I feel that this is a very desperate situation for me and I am unable to get out of it. She tells me that if I take care of myself and do exercise she will not move in, but she only looks at my belly as the sign that I am not taking care of myself and even if I exercise 24 hours a day, it would still take a long time for me to lose my belly. What can I do? Must I quit my job and exercise 24 hours a day to prevent my mom from moving in? I want this desperate situation to end but I find no way out of this. What is the way out? Do my parents have to die for them to leave me alone? I have no interest in dieting either, especially because all healthy food tastes bad and is unappetizing and unfulfilling. I would be sentenced to eating only healthy food in limited amounts if my mom moved in, and doing lots of exercise that would wear me out completely. PLEASE HELP ME, THIS IS AN EMERGENCY!!!

The Expert answers:

Yeah, just tell her.. NO. Problem solved.

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Your Questions About Fitness

Lizzie asks…

Help Help i want 2 lose 20 pounds posted question 3 times no one answered in diet and fitness?

So i have a diet all set up but, want 2 make sure my exercise plan is ok. so heres the plan
Mon: Cardio for 30 min.
Tues: 100 work out
Wed: cardio for 30 min.
Thurs:100 workout
Fri: cardio for 30 min:
Sat: 100 workout
Sun: free

100 work out is :
100 jumping jacks
90 curl ups
80 squats
70 leg lifts
60 jumping jacks
50 curl ups
40 squats
30 leg lifts
20 jumping jacks
10 mins of running / jogging
15 minutes ago – 4 days left to answer.
Additional Details
p.s. i plan on weight my self every Sunday morning before i eat any thing

p.s.s. i am a healthy weight i just want to look good in a swim suit

p.s.s.s. i want to tone up my belly and thighs

The Expert answers:

Yeah you can lose a lot of weight! 🙂

Donald asks…

Should I get protein powder for my goals? Also need a good exercise schedule.?

I’m about 6’0 and weigh around 167lbs at the age of 17 (18 in 6 months). My goal is to lose some of the fat around my abdominal region, and tone up the rest of my body, maybe size up my arms a little but that isn’t a priority for me. I really am into resistance training / use your own body weight instead of weight lifting but I signed up to my local gym for a year, and I just started going. I’m wondering if the protein shakes will help me burn the fat and keep the muscle when I do cardiovascular exercises, and when/should I only drink it before CARDIO workouts or both CARDIO and Weightlifting?

Would anyone care to help me design a weekly schedule for me? I get too many tells saying to do upper body one day, give it 48 hours and do it again with lower body on the other days–or do two muscle regions a day. What would you suggest, and why? I’m free to go to the gym any day since it’s right outside of my school. If anyone is an experienced personal fitness trainer and wouldn’t mind helping me out designing a exercise / diet schedule, that would be so very much appreciated.

The Expert answers:

If you want to lose fat around your abs, do not take protein shakes. Protein shakes only make you fatter thus a help in getting you bigger. If you do cardio like running for 5 miles every 4/7 days, eventually you will lose the fat around your abs. Also eat healthy, set up a diet pertaining to eating less fat(ex: no pork). Eat vegetables and lean meat, chicken breast, or fish. For your workout, atleast take one day off a week from the gym, and every other day, work on a specific muscle. For example on mondays its all bicep, tuesday is chest and tricep, wednesday is back and lower back, etc.

Lisa asks…

Any tips on a Exercise plan for the gym to bulk up?

Hey everyone,
I just turned 16 I weigh about 140-145 pounds, and I’m about 5″7.
I’ve had a gym membership to anytime fitness for a few months now, and I started going again now that i have more free time. The gym is about 5 miles from my house, and I ride my bike their for cardio. As you can tell by my weight and height, I’m not that big. I run Cross Country, so i’m a pretty lean person. My main focus for the gym is to bulk up, and make my way up to around 170 pounds of muscle if possible. Now my question is, what’s a good workout schedule? I want to get my arms bigger as they are only about 12-13 inches. My chest is pretty big, and so are my legs. I just need someone to give me a good workout schedule that would really help. my schedule now is that I go to the gym, workout for an hour then ride my bike back home. The next day I skate, or run 3 miles for recovery. I just need to figure out what exercises I should do, and what days to do them. I also take 1 scoup of whey protein after my workouts. Thanks everyone!

The Expert answers:

If you want to bulk up you are usually better to use a heavier weight with less reps. But 170 is a huge leap from what you weigh now. Try and ask trainers at your gym to show you what the best workouts for what you are trying to achieve. But be careful! Over working your body while you are young can effect your bone structure because your body is still growing. To avoid this work out with free weights and try and stay away from the actual machienes.
For the actuail workout, it is best that you work out the larger muscles first (usually front to back, eg. Biceps then Triceps). But I think it’s best to map out your routine before you go to the gym so you can ask for pointers instead of walking into the gym not knowing what you need to work out.
You seem to know a bit if working out so have fun and keep up the good work!

George asks…

Free substitute for P90?

I have never done any serious exercise in my life and I don’t eat very well. I was thinking about buying the P90 workout routine, but before I spend the money, I was hoping someone could direct me toward some free guides online that can tell me exactly what exercises to do, and exactly what I need to eat. I don’t want to lose weight (I’m 6’2″ and weight about 180lbs), I just want to feel healthy and improve my overall fitness to the point that I can get into some more serious fitness programs (perhaps the P90X)

The Expert answers:

Thepiratebay and or bittorrent

Steven asks…

Looking for a strength plan I can live with; any suggestions?

I have recently began working out again and while I think I have the cardio aspect of my fitness plan down, I’m struggling to find a suitable strength training plan. I prefer weight machines to free weights, but I wonder if I’m getting enough from my workouts by using machines and I’m never quite sure which machines to use to get an allover body workout, so many of them appear to work the same muscles. I don’t really care for free weights because to use them at my gym is a real hassle, I’m allover the gym jumping from this exercise to that exercise, not really knowing which exercises to do or how. And then of course, when you enter the realm of free weights, there tends to be a certain type of individual you encounter that I don’t really care to have to deal with. You know the guys that look like they live in the gym, who’s egos tend to match the size of their muscles. Then they shoot you those looks as if to say, “You don’t belong here, go back to the machines!” Please help.
Let me also specify; I am not looking to put on mass. My goal is to lose a significant amount of weight (20 lbs. to start) while at the same time adding some muscle and defining my body.

The Expert answers:

Do a modified deadlift;

Bend over, pick up the bar and weights with your arms. Do not stand up straight. You should be bent over, knees bent, elbows bent. HOLD the weight for 60 seconds. Do this every other day. Once a week, add more weight to the bar. Tightens up all the muscles and makes you stronger and more massive as time goes along. After about 6 months, you will start giving the same stares to others.

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Your Questions About Fitness

Joseph asks…

Can a fitness trainer help with diastasis recti (split abdominal muscles)?

Or would I need to see a physical therapist? I have diastasis recti as a result of my twin pregnancy, and have recently been cleared to do exercises to correct it. I don’t see any progress so far, and since I am considering joining a gym to get back into cardio workouts like I did before, I’m also curious as to whether fitness trainers are trained to help with this issue, or would I need a physical therapist.

The Expert answers:

I would ask your OB/GYN which would be better for you. Or go to a gym and ask someone usually they are honest about what you need.

Congrats on the new babies!

Good luck

Jenny asks…

please help. fitness.?

8.
An approach to resistance training in which you rotate from one exercise to the next in a particular sequence is called
A) rotation training.
B) circuit training.
C) variable training.
D) sequential training.
9.
Which of the following is NOT a common variation used in circuit training?
A) Training large muscle groups before small muscle groups
B) Alternating between free weights and weight machines
C) Alternating push exercises with pull exercises
D) Alternating upper-body exercises with lower-body exercises
10.
Which of the following is an example of a circuit-training workout that alternates exercises that work large muscles with those that work small muscles?
A) Squat, heel raise, bench press, and tricep extension
B) Squat, bench press, bent-over row, and leg press
C) Heel raise, tricep extension, arm curl, and dumbbell kickback
D) Leg press, leg curl, bench press, and bent-over row

12.
Which of the following is NOT something that you must consider prior to setting resistance-training goals?
A) Your experience level
B) Your schedule
C) Your diet
D) Your personal interests

14.
Which of the following are NOT main muscle areas of the body?
A) Neck and abdominals
B) Chest and shoulders
C) Legs and arms
D) Abdominals and arms

The Expert answers:

8. B
9.
10. A
12. B
14. D

Susan asks…

Fitness freaks: What will this training program do for me?

Ok, i made a custom training program and it goes like this:

[Monday – Friday]

30 Minute aerobic exercise (Running, swimming, biking..) and another time of the day,
This workout :
– 100 skips on the skipping rope
– 20 Press ups
– 20 Sit ups
– 20 Tricpe dips
( And repeat the set 3 – 5 times )

Saturday and sunday will be rest days with a casual game of basketball or something.

What will this do to my body over a period of 2 months?
And how can i improve this workout?

Thank you!

The Expert answers:

Looks pretty good, but I have a couple tips. First, personally I would not do your cardio and then take a break until later and do the rest. In terms of calorie consumption, you would burn more calories by doing your cardio and then doing the rest of the workout right after because your heart rate will be raised following the cardio and it will thus stay at a higher rate for the duration of your workout. Second, I would not simply count 100 skips on the jump rope. Jumping rope should be included as part of your 30 minute aerobic exercise because it is probably one of the best all around body toning workouts as well as calorie-burning workouts that there is out there. It is highly underused by many athletes, but look at boxers, most of them incorporate skipping into their workouts and most of them are in extremely great shape. It has been estimated that 10 minutes of skipping rope at a moderate pace would burn the same amount of calories as running for 30 minutes at a similar pace. If you practice your skipping you’ll eventually be able to make it for 30 minutes, then you’ll know you’re getting into pretty good shape. Third, don’t count how many push-ups, sit ups or dips you do. The best way to do body-weight exercise is to go until you physically cannot do another repetition. This way you are sure you have exhausted your muscles, rather then getting to a number and stopping. Also, I highly recommend doing what many call ‘bicycle crunches’, they are more effective than standard sit ups (see the video link below). If you do your workout and follow a couple of these tips I’m sure after a couple months you’ll definitely notice your body becoming more slim and more defined. It takes a lot of time to get extreme results, but I’m sure after several weeks you’ll notice some good results.

Michael asks…

Is it a good idea to exercise this much and what are the benefits?

I’m considering joining a teen fitness club thing, they do circuit training, spin (what is this?) and have sessions in the gym. I already swim twice a week and would do this club on all the other days. It’s £15 per month and then £2.50 per session. Is this good value? By doing an hour of intense workout everyday, will I be able to slim down and get a more athletic body?

The Expert answers:

I think 15 pounds equals around 29 or 30 us dollars. I pay $32 here in the US for a gym, and it seems about average value. The extra 2.50 pounds is what seems steep. You should check around at all other area gyms to see how much they cost before you sign up. Say if you are spending 5 days there a week * 4 weeks a month, that’s 50 pounds, plus the 15, is 65 pounds. That would equal up to $130 a month. That’s an outrageous fee. Find somewhere with a flat monthly rate, and no extra per session fee.

By the way, spinning is the exercise bike.

David asks…

How much would you pay for this workout/fitness class or how much do you think it is worth?

How much would you pay for this workout/fitness class or how much do you think it is worth?
Fitness group class, 3 times a week, 1 hour hybrid class of resistance training, cardio and stretching?
How much would you pay for a unique hybrid class that is done in groups of 10 on 10 identical fully equipped stations. Each class would include planned
1. strength/resistance training working major muscle groups each class with various exciting exercises
2. high intense cardio before and after workout and in between some sets (running, jumps, burpees, cycling, boxing, kickboxing)
3. stretching
Each class would be challanging but resistance could be changed based on and set according to fitness level/condition of member.
Everybody would be entitled to work out three times a week for an hour in a fixed schedule.
So when signing up people have to choose the time slots they will work out. That will guarantee them a station for those workouts.

The Expert answers:

Find a fitness club with a low monthly fee (no more than $20) and no contract. When you get tired of it, you won’t have to pay any further. This routine you’re asking about with a personal trainer can cost around $50 a week, if not more….

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Your Questions About Fitness

Robert asks…

When is the 24 hour fitness on 99E and Holgate in Portland, OR opening?

It looks like the building is going up pretty quickly– does anyone know when the 24 hour fitness will be open for business?

The Expert answers:

Summer of 2009

Sandra asks…

which are the useful source to get the 24 hour fitness coupon?

My cousin told me about the 24 hour fitness coupon but which are the useful source to get the fitness coupon?

The Expert answers:

There are many sources are available for 24 hour fitness coupon. The source like
Newsletter
Website
Twitter
Facebook
You can also find fitness coupon on fitness marketing sites. Many sites offers various types of 24 hour fitness coupon.

Laura asks…

When is the best month or time to get a 24 hour fitness prepaid?

My 24/hour fitness expired not too long ago. The deal was $600ish for 3 years and $99 a year after that. I am going for the $700ish for 3 years and $20 a year. But holy ****, the price is different now… $899 for 3 years and $20 a year.

And he is offering a $50 coupon?

The Expert answers:

You’re much better off keeping away from the high profile clubs and searching out a local gym. Once you know what your workout routine will be and what equipment you’ll need, the choice of place to go becomes pretty much irrelevant.

$899 for three years, plus an annual fee?? You’re insane to be willing to shell out that kind of money and to make that kind of commitment. I found a small chain of fitness centers here in Texas, with one gym right in the town where I work, that regularly offers $12 a month memberships with a modest one-time joining fee, and no commitment.

Chris asks…

can you do the group exercises at 24 hour Fitness without being a member?

I really want to take a few of their classes but I don’t know if I have to be a member or not. So, my question is, can you do the group exercises at 24 hour Fitness without being a member? Thanks

The Expert answers:

Yes, if you have a guest pass. 🙂

Jenny asks…

Besides 24 hrs fitness & spas, where else can I find a swimming pool in Westminster?

I live in Westminster, CA and I really want to start swimming regularly lately but I’m having a hard time finding a place where they have swimming pools (aside from 24 hrs fitness and spas). Please help!

The Expert answers:

Unfortunately, Westminster is not that big to begin with. It is hard to find a pool outside a gym or club.

Good luck.

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Your Questions About Fitness

Charles asks…

im a female who wants to join the army, im not fit, and cant do much, what kind of career could i have?

im 16, but im looking towards the future for me

Im alright with computers,
im really bad with exercising and fitness, i have asthma

What kind of career could i pursue in the army

The Expert answers:

You cannot join the military if you have asthma.

Paul asks…

any athletic trainers/physical therepist/personal trainers out there?

im going to college soon and i want to pick the right major so that i can pursue the best career possible, i know that i def want to do something in the science field that involves the body and exercise and fitness. most importantly i want to be able to work with sports teams ie. being a athletic trainer. but what out of the three jobs in my question are the best and pay the most?

The Expert answers:

I am a personal trainer.. You dont need to go to college to have a reputable name or certification.. I took afa and ace fitness certification tests.. Both top name in the personal fitness industry..

But as far as money goes, a therapist would make the most money, and athletic trainers would be a close second.

Personal trainers– it just depends on the dedication you have and how much time you put into it.. You will def. Have more freedom to get clients and be your own boss..

If you want to be on the field go with athletic trainer.. Even at d3 colleges you would be making 60 grand straight out of college.. Therapist would be inside usually..

If you like sports medicine then try and become a orthopedic surgeon and do tommy john and rehab work.. Its a neat field

John asks…

Preparation to get into Royal Marines?

I’m fifteen years old, about 5’6, and interested in a career in the Armed Forces. In terms of fitness preparation, what preparation/exercise should I do? I tried to look on the website but it isn’t buffering.

The Expert answers:

It’ll take a lot of work, plus keep in mind that your 15 (Id strongly recommend staying open for other options)

You’ll literally need to work your ass off. Run. Lift. Eat healthy.Hygienee. Stay out of trouble. And most importantly Study and do your best in school. You probably have no idea how much your education can determine how well you do.

The best way to go far in the militairy is to prepare as if your a star football player and an exceptional scholar at the SAME time.

If your just looking for a physical workout to get you started…
Running about a mile a day (more or less)
Running sprints and doing shuttle runs
Standard lifting
Stretching
Planks
Swimming helps
*drown proofing (great for fitness)
pull-ups/ push-ups/ sit-ups
Squats
Sparring (or wrestling)
more running and lifting 🙂

Betty asks…

I need advice on a career in the fitness industry..Is any one a fitness trainer?

I am going to cosmetology school but i am not that happy. I know i would be great at being a hair stylist, but i dont WANT to be a hair stylist. i dont want to be thinking about hair all the time, constantly working at it and studying it. Its not that i dont want to do the work, its that i would much rather put in that work with some thing like fitness. I was looking at a fitness magazine the other day and i was like WOW i would love to be ALL ABOUT healthy eating and lifestyle and fitnes, I would love to help people with the same, it would make me happy, if thats what my life was kinda all about….I already go to the gym.

If you are a fitness trainer can you give me advice….do you like your job? How long was the program you had to study? Is your job hard? To remember all the exercises and routines? Thanks

The Expert answers:

Stay with your current job until the economy improves. The gyms are only doing good memberhsip wise and you can look for another job of interest while the ecoomy im[proves. Right now i would not change in this weather.

Carol asks…

Creating a fitness/running website?

Hello all, to keep it simple i do a lot of running and keeping fit in general, and recently qualified as a gym instructor, fitness is basically my life and career

This evening i found myself glued to yahoo answers for hours giving advice on running and exercise, so i’m now thinking would starting a website/forum be a good idea?

It could be a place where you could get good friendly tips and advice on fitness, ask questions and get answers, share your own tips with the community, post your results and how you’ve improved etc,

Would anyone join, or does it sound like a waste of time?

The Expert answers:

Your last line will lead you to your answer, ‘Would anyone join, or does it sound like a waste of time?’ Lets rephrase that. If no one joins is it a waste of time? If the answer is yes then you need to ask yourself what will make people join. If Yahoo is providing you with what you want (not to mention maybe a million (literally thousands of) other sites) would you go to another site? Why?

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Your Questions About Fitness

Richard asks…

How does the PS3 Move edition of “Zumba Fitness” track your body?

It seems to be almost solely based on “hip motion“, and doesn’t often seem to matter at all which direction (up, down, left, right, back, forward, or whatever). Though, sometimes I guess it proves me wrong; I can’t get a higher rating by swinging my hips when the instructor jumps, but if I jump when the instructor swings his/her hips, it’ll usually instantly go green.

What’s perhaps most irritating is that, while the instructor is standing still, you don’t maintain your “colour” rating (yellow or green) when you are standing still, as well. In fact, if I remove the Move controller from the belt and swing it around in the air randomly, it’ll usually bump me up to yellow or green even if I do this when the instructor is absolutely still. The worst part about this is that if I am near the final stage of progression in a workout, I can forget about progressing any further when the cool-down starts; most of the cool-downs are stretches in which you don’t really move much, if at all, for several short periods of time.

How on Earth does this game actually track your movement, anyway? Seems to me that most of the time, it’s okay with you “just moving”, and that doing (or trying to do) the right moves isn’t always the best way to go to get a higher rating.

The Expert answers:

It uses eyetoy(camera)

Linda asks…

how to win a slip and fall case after other attourny files a motion to dismiss?

On Sept 17 2008 I was working out at maximus fitness center in Topeka Ks I broke my leg after a fall their. I have been working on a lawsuit filed and now their trying to dismiss the case because I signed a contact that says their not lyible for any injuerys, I want to know if anyone knows how to get past their red tape. My medical bills are over 20000 and I need them to be responisible for this. what do I do or does anyone know of any similar cases .thanks

The Expert answers:

Your medical bills are over $20,000 for a broken leg…really?

You signed a contract to use the equipment and workout at your own risk, that pretty much covers it.

Unless a piece of equipment was faulty, fell on you, etc. Your SOL. You stated this is a, “slip and fall.” That being said, you fell, you broke your leg and your responsible. The gym has no liability.

James asks…

Why am I still sore? Can I do anything to decrease the soreness?

I am doing a one week cheerleading camp which I have never done before, and I’m really really sore when I come home, even though we cooled down and stretched out to get rid of the soreness before we left camp. We do cheers, motions, jumps, and stunting with only 3 five-minute breaks for 4 hours, and we’re all really really sore, even after warming up and stretching out for 30 minutes. It’s hard for us to walk and it’s affecting my toe touches and herkies. Why am I still sore? Is there anything I can do to decrease my soreness before tomorrow so that I can perform full out and get my backhandspring down before camp is over?

BTW, there’s 3 days left of camp.

Thanks in advance.

Yes, I have posted this in Health and Fitness but I thought I might get more answers in this area.

The Expert answers:

Lactic acid. You have a lot of it, all your muscles are so tired . Lactic acid is the end product of exhaustive activity.
Some coaches will ask you to do warm ups and cool downs, get the right food before and after any major events you are participating in.
Have a blood test done. Normally the lactic acid should have gone by now. You may have a problem clearing it out of your system.

=========================
Why the test is performed:

This test is usually used to see if lactic acid accumulation is causing acidosis (acidotic body state) symptoms.

Lactic acid is an intermediate product of carbohydrate metabolism and is derived mainly from muscle cells and red blood cells. During exercise, lactate levels may increase. However, the liver can normally metabolize more lactate than is produced and can return lactate levels to normal within a few hours.

Mark asks…

How would this be poetic justice? or Would it?

Here’s the way it should be:

Let’s put the seniors in jail and the criminals in nursing homes.

This would correct two things in one motion:

Seniors would have access to showers, hobbies and walks.

They would receive unlimited free prescriptions, dental and medical treatment, wheel chairs, etc.

They would receive money instead of having to pay it out. They would have constant video monitoring so they would be helped instantly if they fell or needed assistance.

Bedding would be washed twice a week and all clothing would be ironed and returned to them.

A guard would check on them every 20 minutes.

All meals and snacks would be brought to them. They would have family visits in a suite built for that purpose.

They would have access to a library, weight/fitness room, spiritual counselling, a pool and education … and free admission to in-house concerts by nationally recognized entertainment artists.

Simple clothing-ie., shoes, slippers, pj’s – and legal aid would be free upon request. There would be private, secure rooms provided for all with an outdoor exercise yard complete with gardens.

Each senior would have a P.C., T.V., phone and radio in their room at no cost.

They would receive daily phone calls.

There would be a board of directors to hear any complaints and the ACLU would fight for their rights and protection.

The guards would have a code of conduct to be strictly adhered to, with attorneys available, at no charge to protect the seniors and their families from abuse or neglect.

As for the criminals:

They would receive cold food.

They would be left alone and unsupervised.

They would receive showers once a week.

They would live in tiny rooms for which they would have to pay $5,000 per month.

They would have no hope of ever getting out.

“Sounds like justice to me!”
Oh just my experience….my Mother lived and passed away in a nursing home….
..

The Expert answers:

I agree with you 100% for the elderly.

My suggestion for the criminals would be to put them onto an island and leave to their own devices and let them sort it out for themselves and let dog eat dog.

Cull them from time to time to keep the population down or let them do it themselves.

Donna asks…

I’ve started working out on a ROM machine and now I’m soooo sleepy all the time! Is this normal? What can I do

I’m thinking I may be deficient in some nutrient and maybe that’s why I’m so sleepy but I try to get a well-balanced diet. I mean I’ve started sleeping 10 to 12 hours per night because I’m exhausted by the end of the day!

The ROM machine is short for “Range Of Motion” and it’s a state of the art fitness machine that supposedly gives you an hour’s worth of working out in 5 minutes on the machine.

I’ve been on lots of exercise equipment in the past but this one is brutal. It really gives a great work-out. Maybe I just need to give it time as my body adjusts to the extra exercise?

The Expert answers:

By increasing and changing the kind of exercise you are doing, your body is feeling a deficiency. You probably need to add some nutrients to your diet to help support the increased energy expenditure:

1. Make sure you are eating enough protein.
2. If you are not already doing it, add a good quality daily multivitamin to your diet. Add a separate vitamin B12 tablet to increase your energy.
3. Make sure you are drinking enough WATER. You will find yourself exhausted if you ramp up exercise and are dehydrated.

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Your Questions About Fitness

Thomas asks…

How long to lose weight and inches with this exercise routine???

I really want to lose about 28 pounds and 5 inches of my waist. Will the following plan work and how long will it take to see changes and the final result??? Ok i go to the gym 3 hours a week (aerobics, pilates, multigym workout, abs workout) I also am hoping to do 2 or 3 20 minute runs a weeks. and also 3 hours worth of a fitness DVD. and then about an hour of sport at school. i am fairly fit and already do about 4 hours of cardiovascular a week. also my diet is quite healthy (except the odd snack which i am cutting down on. also i have changed my old morning bagel to a fruit salad and pasta for lunch to a wholemeal sandwich). my current height is 5’8” and i weigh about 178 pounds (so bit overweight-would like to be about 150) and my waist is about 35 inches (would prefer about 30). will this routine get these changes and how long will it take?? THANKS!!!

The Expert answers:

Honestly – twice as long as it took you to gain the 28 pounds and the 5 inches! I would guesstimate around 15 – 20 weeks though.

Susan asks…

Fitness question, can someone help?

If i havent been exercising for 3 weeks and if i started again next week, will my body treat my old exercise regime as a NEW regime and burn calories better? I ask this bc i want to avoid a plateau; i cant really afford buying another DVD workout series.
I actually want to buy P90x but it’s $112 !!!
It’s both cardio and weight lifting.

The Expert answers:

No. You will have lost some of the ‘fitness’ you had and your body will pick up from where you left off relatively quickly. Your metabolism is more indicative of what you eat, so if you have been eating healthy food you will not have gained too much weight. You don’t need a DVD to exercise. The old program of exercise will suffice and you can add more exercises to it. Get out and go for a walk, run, bike ride.

Maria asks…

:::::::: I need your help!::::::::: Fitness!!!!?

I love working out on workout tapes/DVD
I have only 1 workout tape which is Tao Bo that I exercise with everyday!

Do you think i should get another workout tape/DVD?
or just stay with one!?

The workout Tao Bo tape is a 27 minute workout

So do you think I need another workout tape/DVD!??!!

thanxs so very much!<33 (please no rude answer)

The Expert answers:

I suggest buy another exercise video since your body is used to doing that kind of exercise.

Get something that is advanced than your video. 😀

Jenny asks…

Why do you need to work on both diet & fitness to lose weight?

Surely if you eat the same as you’ve always eaten, but increase your uptake of exercise then you should still lose weight? I know it’ll take longer to lose the weight without altering diet, but it should still work shouldn’t it?

The reason I’m asking is that I want to lose about 1/2 a stone purely by increasing the amount of exercise I do, from pretty much nothing to doing a DVD workout 3x a week & walking for an hour a day (3-4 miles) x 3 days a week.

I don’t eat unhealthily – I have a balanced and varied diet. I already eat alot of fruit & veg, along with wolemeal bread most days, but do indulge in the odd treat as well. I have never dieted as I enjoy food too much, & always seem to be hungry as it is!

Thanks for your views, Becca x

The Expert answers:

That’s what I’m doing at the moment. I’ve tried doing diets but I just love food too much! So I’m now doing lots of exercise (running, kickboxing, walking, cycling) and eating the same as I usually do and the weight is coming off much quicker than when I’ve been on a diet!

Carol asks…

Question for the young folks who are into fitness?

here’s my dilema. I usually get my daily exercise through walking outside through my neighborhood daily for at least an hour a day. 5 days a week. I walk from spring to about mid November. I don’t like cold weather, so I don’t usually resume walking outside until the winter season is over. What I want to do is to implement an indoor aerobic dvd until the weather warms up a bit. But, I am years older and a bit heavier than I used to be. Although, I do still have an interest in being fit. I was thinking of maybe taking or drinking an energy supplement to help me endure a high activity, aerobic dvd workout.

My daughter told me that it’s dangerous to do this because it will raise the already elevated heart rate. What I’d like to know is if anyone has taken a energy supplement or drink that allowed you to complete a high activity workout. And could you recommend a supplement or energy drink that really delivers, without leaving me feeling crashed.

The Expert answers:

K here’s the thing most ppl dont understand, water is amazing, it helps us digest things better and gives us natural energy
drink one cup of coffee 30 min. Before and you’ll be good

drink AT LEAST 8 cups of water a day

and dont drink soda or unhealthy juices

i do 5000 sit ups a day but thats just me

keep ur calorie intake low and eat bananas and berries

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Your Questions About Fitness

Maria asks…

Does anyone kow anything about FITNESS DIETING?

I have a sports essay to write and all I can find on the internet is what diet books to buy.
I need to write about what you need to eat for a healthy diet while exercising and things like that. Anyone have any idea what I should write about?

The Expert answers:

I got this on ehow. Whether you are a first-time or regular dieter, making good food choices is at the top of the list. Here are suggestions for good foods to eat while you are on a low-calorie diet.

Start with the Basics
1. Salads are a top choice for dieters. Fill your bowl with romaine lettuce, leafy spinach, tomatoes, cucumbers, red onions and chickpeas. Add almonds for protein. If you don’t like nuts in your salad, add grilled shrimp, canned tuna or grilled chicken. Eat as much salad as you like, but limit the amount of seafood or chicken to two or three ounces. Use low-calorie, low-fat salad dressings in moderation and try balsamic or red wine vinegar for extra flavor.
Enjoy Sandwiches
2. Build a sandwich that is high in protein and fiber. Take two slices of whole wheat bread and add grilled chicken, smoked turkey, tuna mixed with light mayonnaise or two slices of your favorite cheese. Top it with lettuce, tomato, green peppers, light salt, pepper, oregano and red wine vinegar. Olives, pickles, sweet or hot peppers, cucumber and light guacamole are also tasty condiments. Use reduced-fat mayonnaise or mustard to add flavor. Add zest with onion powder, garlic powder, adobo or low-calorie Italian dressing.
Go Meat
3. Choose low-fat proteins, such as lean beef, turkey, grilled chicken or seafood.
Do Dairy
4. Enjoy skim milk, cheese made of skim milk, cottage cheese and low-fat yogurt. Both regular and low-fat yogurt contain protein and calcium. Choose yogurt with 100 calories or fewer per serving.
Snack Carefully
5. No one ever said you can’t eat snacks. Enjoy them, but in moderation. Try low-fat baked potato chips or regular and honey-mustard pretzels.
Eat it Raw or Steamed
6. Fill up on vegetables. Steam broccoli, cauliflower, snow peas and carrots. If you love eggplant, slice and add light olive oil, salt and pepper. Use an indoor grill or cook on the stove over medium heat.
Other Carbohydrates
7. Bake a potato and top it with low-fat, instead of regular, sour cream. Make it a meal by adding turkey or low-fat chili. Eat leftover chili with brown rice. Other hearty carbohydrates include black, red and white beans or whole-wheat pasta. Toss spaghetti with vegetables instead of meat, or use lean ground beef.
Hope that helps

Lisa asks…

Does anyone know a good book for someone to get into exercise, suffering from a bad back and asthma?

I’m looking to buy a reference book for someone with tips of how to get fit and back into exercising. They have asthma and a bad back but I think that some light exercise would help both of these, and their fitness could do with improving generally. I think that a book would be really helpful for them as something to follow, and suggestions for exercises that will gradually improve fitness without causing further back problems.
I have tried Googling this and looking on book store websites but it seems that what I’m after is quite specific… If anyone has any suggestions they would be gratefully received! Thanks.

The Expert answers:

Try ‘Ten Minute Yoga’ by Donald Butler.

This sounds a bit gimmicky, but it’s a really good introduction to traditional yoga habits, so it’s ideal for people who don’t want to exercise in the ‘normal’ western manner of exhausting themselves quickly.

It’s also good for anybody with a health problem that might limit the intensity that they can cope with (eg asthma), or a reversible condition (eg bad back) of the kind that yoga was developed to alleviate.

You should also check out methods that were developed from the yoga tradition, such as Alexander Technique and Pilates.

Both of these systems aim to resolve some of the common postural problems that contribute to lifelong deterioration, especially in ‘western’ society. Many of these problems will aggravate a bad back instead of helping to heal it, and can make chronic conditions like asthma even more debilitating, so learning to perform Pilates or Alexander exercises can have a dramatically positive effect on the capability & wellbeing of anybody who suffers from these complaints.

William asks…

How can I motivate my husband to exercise?

I love my husband to pieces, but he is often complaining that he has no energy and that he wants to tone up a little. When we first met, he played rugby 3-4 times a week so was pretty physically fit, but now he has a sedentary job and doesn’t play any sports.

He’s a bit out of shape, so he’s hesitant to join a sports team until he gets his fitness back up to where it was a few years ago. I cook healthy meals for us and try to get him to come running with me, but he says he gets embarassed because I’m faster than him!

Can anyone suggest ways I can motivate him to start exercising again (apart from exercising with me, as he really does not like that!) Any good books/ DVD recommendations for fitness programmes would also be appreciated!

Thank you!

The Expert answers:

Tell him that that “fresh sweat” and feeling after excercising turns you on.

After every excersise session, make your “warmdown” session, sex.

If he lacks energy, its possible hes hopped up on too many stimulants and feels the down of them now (does he drink coffee like a fish?), some coffee is ok, but if you are measuring your daily consumption in liters…. That could be one factor.

The other is that you should check your definition of “healthy”- maybe they are healthy, but he has greater nutritional needs than you since men are generally heavier than women and require more caloric intake- so its possible his portion size is too small- maybe hes not gettign enough energy or maybe when hes at work he pigs out on crap.

If hes embarrassed to do steady state jogging with you- have him to intervals, basically you sprint for a min, then go to a lower jog for a min- and so on (after a warm up- and then do a cool down). So he might essentially be doing more work in a lesser amount of time than you becasue the intensity is higher-

but if he doesn’t know better, it won’t seem like it.

Maybe push him to lift iron- thats going to build him some lean muscle and increase his metabolism in any case.

Sharon asks…

I have a question about the book”Complete Guide to Navy SEAL fitness.” Stew Smith’s?

my question about the book is does the book just tell you how to the exercise and what should you do or is it like a daily plan of what to do sets a training guide

The Expert answers:

It is like a daily plan of what to do, sets a training guide

James asks…

Penis enlargement exercise?

In the book ‘Solitary Fitness‘ by Charles Bronson, it says that it is possible to enlarge the penis by having a hard-on and draping a towel/t-shirt over your dick and then using will-power to lift the towel up and down a number of times; resting then repeating- just like any other exercise.

I was wondering if anyone has tried this and found that it works or not.

Mine is 7” erect and I’m happy with that because I don’t think it’s too small, but I would like to make it thicker than it is right now.

Cheers.

The Expert answers:

There is no exercise to enlarge a penis. 7″ is about a inch and a half above normal. I don’t know of any way to make it thicker permanently. You can use a penis pump but all this does is draw fluid from the body into the skin of the penis and it goes down in a short period of time. I don’t advise using a penis pump as it can damage your penis. If your penis measures 4 to 5 inches around that is good.

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Your Questions About Fitness

Chris asks…

How is my college essay?

The Latin words, “Vires, Artes, Mores” have been the guiding philosophy behind Florida State University. Vires signifies strength of all kinds – moral, physical, and intellectual; Artes alludes to the beauty of intellectual pursuits as exemplified in skill, craft, or art; and Mores refers to character, custom, or tradition. Describe how one or more of the values embodied in these concepts are reflected in your life.

“Vires, Artes, Mores” are the three standards that separate Florida State University from the many around it. Vires, signifying eclectic sources of strength. This Latin term combines moral, physical, and intellectual strength. This characteristic has been manifested throughout my life time and time again.

As a young boy my parents have taught me the importance of morals. They have instilled in me a desire to do good; even if those around me are corrupt. Growing older, I’ve learned that ethics are the guiding rule of every person’s life. These ideals serve as a base of our identity. To do good is to serve others. This is my passion. I have applied for the NROTC Marine Option scholarship. I aspire to assist my country in any way I can. It makes sense to me that I give back to America, to repay “her” for all that I’ve been provided with. Helping those around me is the most evident part of my Morality. That is what I intend to do.

My freshman year I was skinny, and had little physical activity. I realized that I needed to change. My sophomore year I joined a gym. I went to the gym five days a week. I didn’t have a ride, so I walked ten miles a week to get there. Determined to get in shape, I stayed on my program for that year. In the end I lost seven percent of body fat and gained 20 pounds of muscle. Ever since then I’ve been hooked on turning my body into perfection. My physical fitness score, for the ROTC scholarship, jumped from the low hundreds to the high two hundreds in this time frame. I am constantly challenging my body and pushing it to the limit. In this pursuit, I wrestled for Brandon High School. This preparation and intensity assisted me in going almost undefeated at the 125 pound weight class. Physical action is needed to develop properly.

Intellectual strength is a substantial aspect of a person. In saying this, those around me can attest to my interest in learning. I am not going to college to get a degree; rather, to become proficient in a skill. I want to acquire new information that will nurture my appetite to strengthen my mind. I have a 5.3 weighted grade point average, and a 4.0 unweighted average. I am taking the hardest advanced placement courses available at my school. I’m self teaching myself calculus to better prepare for my future in engineering. I’m in the top 5% of my senior class. These are just a few positive consequences of my work habits and ambition to learn.

As an individual I am constantly displaying the three qualities that have been the pride of Florida State University. “Vires, Artes, Mores” are the cornerstone of my being.

The Expert answers:

Ok start but definitely needs some work. The essay was, quite frankly, boring. Admissions officers spend only a few minutes on every person’s application so it is extremely important to capture their intention from the beginning. That said, do NOT begin by restating the prompt. It’s very middle school. Instead, you might want to begin with the story about how you got into shape. Do not overgeneralize but rather choose a few anecdotes that you think are interesting and fit into their philosophy. Add some description, make it colorful. Your discussion of morals and ethics was pretty broad and a little vague. To make it more unique to your own life and experience, you might want to speak about a specific time or experience that exemplifies your morality. Finally, please, please get rid of the last paragraph and sentence. NEVER restate your academic accomplishment in the personal essay. The college will know all of this from your transcript anyway. It also sounds like you’re bragging. Instead, like I said before, choose SPECIFIC examples that show your intellectual curiosity and love of learning. Don’t forget about the “Artes” aspect of the “beauty of intellectual pursuits.” Write and rewrite until you are completely satisfied; show the true you. The personal statement is one of the few areas of your application over which you hold some control. Have fun and good luck!

Ken asks…

SOME HELP TO DO WITH MARTIAL ARTS?

Just some questions about what you think which martial art or combat I should consider practicing, I am not asking you to pick it for me, just to give a rough idea of what Martial arts would be suitable for what I’m looking for, and some Suggestions or recommendations…

So yeah these are the things I was hoping there was a specific Martial art would focus on, I know there is a HUGE number of combat methods, I’m just looking for one that would suit my taste and needs…

1. A martial art that focuses on self-defense;that teaches how to hold my own against say some brawler on the street, multiple brawlers, people with knowledge of other martial arts (say a fighter focusing on punching or kicking only) as well as typical sparring, forms and whatever else…

2. I don’t really care about the origin of the Martial art, as long as it does have some kind of Background history or philosophy, maybe from some kind of military or religious followers etc;Just some form of tradition or philosophy having to do with it’s use.

3. Mainly interested in stand-up fighting, but would be great if it also involved grappling or joint/ limb manipulation/locking etc, also if the Art involves all uses of the body like both kicks and punches perhaps favoring one over the other, but still emphasizing on both and perhaps knees and elbows as well..?

4. Mostly employs practical techniques, but also not-so-obvious techniques maybe focusing on pressure point or certain parts of the body, I don’t mind it b being eccentric, as long as it’s practical..

5. Does require me to be extremely fit or muscular from the word go..seeing that I’m not, but rather the art being flexible enough for anyone to start practicing it, but being tough enough to the practitioner can evolve fitness and flexibility. So it can focus on fitness, just as long as I don’t have to be super fit or lean to be competent at the art.

6. I’m not too interested in competitive martial arts such as Tae kwon do, and I know that not all tae kwon do Dojangs treat it as a sport, but I don’t want to have some kind of competitive edge to the art, at least as long as it is not one of the main goals of the art..

7. I’m not really a tough/aggressive person so I won’t really jump into a fight straight away so I’m not really looking for a martial art that requires the practitioner to be aggressive or to be too physically tough, or at least be able to develop toughness without too much brutality, I’m not saying too hold my hand like a kid, just be flexible enough to help me learn and develop.

So if any Martial arts spring into your mind that you think would suit me, please list them down and i will check them out, if you practice those martial arts, please give me a bit of info to what the Art is like for yo and it focuses on…

Thanks!
Oh, and I’m not really fast either, with my hands or legs, but would really like to practice a martial art that focuses on both speed and power so I guess that should be another point.

The Expert answers:

After reading your descriptions of what you are looking for I would suggest Krav Maga. It is practical in real world application and has been battlefield tested. It is designed to allow you to hold your own against a single attacker or multiple attackers. Although it does not meet the criteria of having a strictly religious or philosophical background. It helps to be in great physical conditioning when practicing this art and it is an art where having brains and some brawn are a helpful combination. You do not have to be overly aggressive except when defending yourself, and it does have a focus on both speed and power as part of defense.
Hope this helps.

Charles asks…

I need some help with Martial arts?

I do not want to start off by asking “What’s the best Martial Art?” or whatever because that isn’t what I intend to ask, if it seems that way, I’m sorry. and I may seem misinformed about certain things I say, the things I list may be obvious to some so yeah…I’m sorry If I offend anyone.

Just some questions about what you think which martial art or combat I should consider practicing, I am not asking you to pick it for me, just to give a rough idea of what Martial arts would be suitable for what I’m looking for, and some Suggestions or recommendations…

So yeah these are the things I was hoping there was a specific Martial art would focus on, I know there is a HUGE number of combat methods, I’m just looking for one that would suit my taste and needs…

1. A martial art that focuses on self-defense;that teaches how to hold my own against say some brawler on the street with or without a weapon (knife, stick etc.), people with knowledge of other martial arts (say a artists focusing on kicking only, or perhaps a ground based artist; Brazilian Jujitsu etc.) but still has traditional roots in its movements and techniques, but still has practical movements for real fights that you would experience on the street, as well as typical sparring, forms and whatever else…

2. I don’t really care about the origin country of the Martial art, as long as it does have some kind of Background history or philosophy, maybe from some kind of military or religious followers etc;Just some form of tradition or philosophy having to do with it’s use or inception.

3. Mainly interested in stand-up fighting, but would be great if it also involved grappling or joint/ limb manipulation/locking etc, also if the Art involves all uses of the body like both kicks and punches perhaps favoring one over the other, but still emphasizing on both and perhaps knees and elbows as well..?

4. Mostly employs practical techniques, but also not-so-obvious techniques maybe focusing on pressure points or certain parts of the body, I don’t mind it b being eccentric, as long as it’s practical..

5. Does require me to be extremely fit, athletic, muscular or flexible from the word go..seeing that I’m actually quite unfit, but rather the art being flexible enough for anyone to start practicing it, but being tough enough to the practitioner can evolve fitness and flexibility. So it can focus on fitness, just as long as I don’t have to be super fit, lean or Flexible to be competent at the art.

6. I’m not too interested in competitive martial arts such as Tae kwon do, and I know that not all tae kwon do Dojangs treat it as a sport, but I don’t want to have some kind of competitive edge to the art, at least as long as it is not one of the main goals of the art..

7. I’m not really a tough/aggressive person so I won’t really jump into a fight straight away so I’m not really looking for a martial art that requires the practitioner to be aggressive or to be too physically tough, or at least be able to develop toughness without too much brutality, I’m not saying too hold my hand like a kid, just be flexible enough to help me learn and develop.

So if any Martial arts spring into your mind that you think would suit me, please list them down and i will check them out, if you practice those martial arts, please give me a bit of info to what the Art is like for yo and it focuses on…

Thanks!

P.S I guess I should take into account that It really depends on the instructor of the Martial Art, more than the art itself. But if you could name some Martial arts or Combat Methods and a brief overview AS WELL as what kind of instructor I should be looking for, for the certain art, that would be great.

Thanks again.

The Expert answers:

Nick I’ve read your question and description. What you are looking for really boils down to the instructor. Style is not that important if you can find the right instructor. I’m thinking that you might have more success avoiding Korean styles as they have the highest percentage of belt mills. If you have Okinawan styles in your area, you might start there. I’d suggest finding a old school instructor with at least 20-30 years of training. I realize that finding one is possibly not going to be easy. Many of these guys are not interested in teaching at a big commercial dojo. The most knowledgeable and impressive ones I’ve met almost always teach out of a park and rec or out of their home. What you want is to find an instructor that is interested in teaching realistic skills instead of handing out belts. Any place that sells contracts of any kind should be avoided. That in itself will eliminate most schools these days. Also any dojo that has children black belts or many black belts is a bad sign.

Best of Luck!

Paul asks…

Could anybody help me out with Martial Arts?

I do not want to start off by asking “What’s the best Martial Art?” or whatever because that isn’t what I intend to ask, if it seems that way, I’m sorry. and I may seem misinformed about certain things I say, the things I list may be obvious to some so yeah…I’m sorry If I offend anyone.

Just some questions about what you think which martial art or combat I should consider practicing, I am not asking you to pick it for me, just to give a rough idea of what Martial arts would be suitable for what I’m looking for, and some Suggestions or recommendations…

So yeah these are the things I was hoping there was a specific Martial art would focus on, I know there is a HUGE number of combat methods, I’m just looking for one that would suit my taste and needs…

1. A martial art that focuses on self-defense;that teaches how to hold my own against say some brawler on the street with or without a weapon (knife, stick etc.), people with knowledge of other martial arts (say a artists focusing on kicking only, or perhaps a ground based artist; Brazillian JiuJitsu etc.) but still has traditional roots in its movements and techniques, but still has practical movements for real fights that you would experience on the street, as well as typical sparring, forms and whatever else…

2. I don’t really care about the origin country of the Martial art, as long as it does have some kind of Background history or philosophy, maybe from some kind of military or religious followers etc;Just some form of tradition or philosophy having to do with it’s use or inception.

3. Mainly interested in stand-up fighting, but would be great if it also involved grappling or joint/ limb manipulation/locking etc, also if the Art involves all uses of the body like both kicks and punches perhaps favoring one over the other, but still emphasizing on both and perhaps knees and elbows as well..?

4. Mostly employs practical techniques, but also not-so-obvious techniques maybe focusing on pressure points or certain parts of the body, I don’t mind it b being eccentric, as long as it’s practical..

5. Does require me to be extremely fit, atheletic, muscular or flexible from the word go..seeing that I’m actually quite unfit, but rather the art being flexible enough for anyone to start practicing it, but being tough enough to the practitioner can evolve fitness and flexibility. So it can focus on fitness, just as long as I don’t have to be super fit, lean or Flexible to be competent at the art.

6. I’m not too interested in competitive martial arts such as Tae kwon do, and I know that not all tae kwon do Dojangs treat it as a sport, but I don’t want to have some kind of competitive edge to the art, at least as long as it is not one of the main goals of the art..

7. I’m not really a tough/aggressive person so I won’t really jump into a fight straight away so I’m not really looking for a martial art that requires the practitioner to be aggressive or to be too physically tough, or at least be able to develop toughness without too much brutality, I’m not saying too hold my hand like a kid, just be flexible enough to help me learn and develop.

So if any Martial arts spring into your mind that you think would suit me, please list them down and i will check them out, if you practice those martial arts, please give me a bit of info to what the Art is like for yo and it focuses on…

Thanks!

P.S I guess I should take into account that It really depends on the instructor of the Martial Art, more than the art itself. But if you could name some Martial arts or Combat Methods and a brief overview AS WELL as what kind of instructor I should be looking for, for the certain art, that would be great.

Thanks again.

The Expert answers:

Look into the combatives of the second war.. They were primarily based on gross muscle motor movement and are easy to learn if you have the right attitude to train with.. These applications were good enough for the OSS and the 1st special services squadron for use during the second war as taught by Col. Rex Applegate and William Fairbairn.. These programs expanded from there and are usually the foundation for the reality based self defense programs that exist now

Michael asks…

I need help on this exam Please?

1. Which of the fllowing statements describes the process of anaerobic glycolysis?
A. The body breaks down ATP and PC to create energy.
B. The body uses oxygen to form new stores of ATP.
C. The body partially breaks down glucose to produce energy (ATP) and the by-product lactic acid.
D. The body breaks down oxygen and glycogen to produce energy
2. A contraction that causes a muscle to lengthen rather than shorten is called
A. eccentric.
B. isotonic.
C. static.
D. isokinetic.
3. Which of the following statements concerning energy production is true?
A. Energy is produced only in the cardiovascular system.
B. The body breaks down adenosine triphosphate (ATP) to create energy.
C. The body uses chemical reactions to break foods down into METS.
D. The only way the body can produce energy is by using oxygen.
4. Which of the following sports uses Energy System 3 to supply ATP to the body?
A. Weight lifting
B. Gymnastics
C. Swimming
D. Wrestling
5. The basic unit that describes energy costs in terms of oxygen consumption is the
A. MET.
B. kcal.
C. ATP.
D. ADP.
6. Which of the following actions should be included in a warm-up session?
A. Quick-starting the muscles into their performance level
B. Using low-intensity exercises
C. Working up the heart rate as quickly as possible
D. Beginning with a 20-minute weight lifting session before beginning an aerobic exercise routine
7. Energy System 1 uses which of the following to produce energy?
A. Oxygen and ATP
B. ATP and ADP
C. ATP and PC
D. Oxygen and carbon dioxide
8. Joe is a 65-year-old male with an excellent health report from his doctor. What would be good advice for him as he begins an exercise program?
A. Since he’s in good health, he doesn’t need to worry about restoring fluids.
B. He needs to stretch his muscles because they become harder during the aging process.
C. He should use slow movement—not fast, jerky motion—when he exercises.
D. He’s too old to start an exercise program.
9. A person’s maximum number of METS is also called
A. capacity for anaerobic conditioning.
B. capacity for converting food into energy
C. kcal level.
D. physical working capacity.
10. Which of the following statements is true?
A. You should exercise for at least 20 minutes, five times a week to maintain cardiorespiratory endurance.
B. Daily stretching exercises should include a bouncing motion.
C. As long as you include a 5- to 10-minute warm-up in your exercise routine, you don’t have to include cooldown exercises as well.
D. In order to develop muscular endurance, you should include three 30-minute sessions of anaerobic exercise each week.
11. A diabetic person should
A. take a cardiovascular stress test.
B. strenuously exercise to prevent developing a hypoglycemic reaction.
C. avoid aerobic exercise completely.
D. inject insulin shots close to the skeletal muscles.
12. Which of the following refers to a static muscle contraction?
A. Isotonic
B. Isometric
C. Isokinetic
D. Eccentric
13. An aerobics class for children should
A. include the same routines used in adult classes due to children’s lengthy attention span.
B. include weight lifting exercises in the routines.
C. be designed keeping in mind that their hearts are smaller than adults’ hearts.
D. emphasize muscle stretches during warm-ups and cooldow
14. Which of the following would result from consistent aerobic exercise?
A. A faster resting heart rate
B. A decrease in the number of capillaries
C. An increased use of the lactic acid energy system
D. An increase in the stroke volume of the heart
15. Which of the following resting heart rates indicates physical fitness?
A. Under 60 beats per minute
B. 72 beats per minute
C. 80 beats per minute
D. Over 100 beats per minute
16. Regular aerobic exercise decreases the fat-to-muscle ratio because
A. excess fat stores become more toned and conditioned.
B. excess fat stores are burned for energy.
C. increases in muscle mass push excess fat into the bloodstream.
D. increased oxygen demands signal the body to become anaerobic for greater muscle mass.
17. Which of the following causes muscular fatigue after just a few minutes of intense exertion?
A. Lactic acid
B. ATP
C. Aerobic glycolysis
D. PC
18. Anaerobic training increases your
A. flexibility.
B. red blood cell count.
C. lung capacity.
D. strength.
19. Which of the following should you try to maintain for 20–30 minutes during exercise?
A. Target heart rate
B. Anaerobic glycolysis
C. Maximum heart rate
D. METS
20. What is the training effect?
A. The tendency to suffer injuries as a result of too much exercise
B. Shortness of breath and dizziness caused by overexertion
C. An increase in the resting heart rate and a decrease in the stroke volume of the heart
D. A term that describes the many physiological changes resulting from participation in vigorous muscular fitness

The Expert answers:

Please do not solicit answers on Y!A, as this is considered cheating.

If you need help, please contact the school at:
http://www.pennfoster.edu/contact_us.html

Penn Foster

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Your Questions About Fitness

Richard asks…

What exercise classes would you recommend?

I’m looking for something to do in my spare time to try to shift some extra weight I’m carrying, improve my fitness and just to get out the house to mingle with other people.

I’m a 28-year-old woman, about 5’10, average build, 175lb, not unfit but not fit either!

It’d have to be something that gives a good workout but where I can work at my own speed at first. I’m a security guard so self-defence would be great, I’d love to do Krav Maga but anything like that costs too much while I’m not working 🙁

I really struggle to understand pricing with gyms, plus again while not working I can’t afford a gym, so I’m looking at something like classes or keep fit – although things like yoga and Zumba are popular with other women, they’re not my thing and I’d rather avoid classes with mostly women.

Any suggestions?

The Expert answers:

Some sort of martial arts class would be best

or womens kickboxing class

and also running in the morining… On empty stomach
u will burn fat quickly

Mary asks…

can anyone help me with fitness question please?

when i lift weights, workout a group muscle, lets say lats, not trying to grow muscle upper body. do i do one type of workout 15 reps or more, 3 sets, and the next week change it? is that enough? and for areas that i want the muscle to grow like legs i know i should use heavier weights but how many reps and sets for each muscle group? if i increase sets is that like increasing reps, which would give me more definition or would that help grow the muscles? i worked with a personal trainer so i know what kind of exercises to do and i could change it every week but he never really cleared these other questions for me. i am a women so i don’t like my muscles to grow on my upper body. he showed me some exercises that work the whole group like deltoid military raises or the ones that work each part individually like frontal and lateral raises’ do i do those same day or different days. i kinda of forgot how he mixed it up.

The Expert answers:

Hi Gen.

I’d like to help you.

I’ll make this very easy to remember, okay?

1. Try doing about 4 different exercises for every body part.
This will give you a little variety.

2. Do 4 sets for every exercise movement.

3. Do reps of 10, 8, 6, 4.

Example: Set 1: do 10 reps. Set 2: do 8 reps. Etc..
——————-

You do not have to change your routine every week if you don’t want to.

I change my routines every 3 or 4 weeks.

Robert asks…

This is how you lose weight [Not Spam] TL;DR?

In order to educate women and some men who believe that doing cardio and abs will help them shed pounds on their midsection. I also think it will help out trainers who have a hard time getting clients to understand the benefits of lifting moderately heavy weights, which is the best thing for them to do to lose weight.

Everyone knows that cardio is the best thing for you when looking to burn extra calories. Or is it? What most people don’t know is cardio can be the worst thing for cutting fat when it isn’t paired with weight training. If you ask the girl (or even the guy) on the ab machine what she’s trying to do, nine times out of ten she will reply with “lose my stomach fat.” Ten times out of ten, she won’t loss stomach fat. The number one reason for this is that you can’t spot reduce an area. When you lose body fat, the fat will be reduced throughout the body, not just from the area you’re working. If we could lose weight in just one area, don’t you think we’d look a little funny? People would walk around with rock hard abs, saggy glutes, and flabby arms. All beach guys would have fat legs because they only do chest, arms, and abs.

Stop listening to your uneducated group fitness class groupies.

You’re working too hard and burning too many calories. Your body is eating your muscle, which is slowing your metabolism down, and you aren’t strength training.

I don’t care about my muscle. What does that have to do with me losing weight.

It has everything to do with you losing weight. Your muscle is going to be what regulates your metabolism. Your metabolism is going to be the amount of calories you burn at rest throughout the day. Now this is where muscle comes in. Your muscle determines your metabolism. A pound of muscle can burn anywhere up to 50 calories a day depending on its health. The more muscle you have, the more calories you will burn throughout the day. This is known as your basal metabolic rate, an estimated amount of calories you burn throughout the day. If you don’t take in enough calories throughout the day, your body will have to get the nutrients it needs from somewhere. If you had to choose between eating fat or meat, what would you eat? Meat. Your body would too.

Meal frequency. You eat three meals a day, correct? That is ok if you’re eating the right amount of calories and your metabolism hasn’t been damaged like yours has. The trick to keeping your body burning calories or keeping your metabolism moving is to constantly put food in to be used for fuel for the body. An easy way to understand this is to think of your body as an old furnace that needs wood for fuel. The wood represents the food. To turn on the furnace, you must put wood in it. The wood will burn for a few hours, but in order to keep the furnace on, you must add more wood. The same thing goes for the body. If there isn’t any food to fuel the body, the metabolism slows down. If you are to eat every two and a half to three hours—four being the most—you will keep your metabolism constantly working. Five to six small meals should do the trick.”

Carbs are good for you, especially after a workout. Any exercise over about 45 minutes can be long enough to completely destroy your carb or glycogen storage. Glycogen is what carbs are stored as in the body. It is stored in muscles and organs. After an intense cardio session, Have you ever noticed that your muscle are flat or you feel thinner? That isn’t just from sweating out fluids. It is also from using your energy storage. This is where the whole low carb diet thing came about.

After one day of cutting out carbs, most people will lose one to two pounds, mostly from water. Not only do you lose weight, but you also feel thinner. That’s because you’re depleting your muscles of glycogen. Carbs will keep your muscles hydrated, making you feel like your muscles are bloated, hence the name carbohydrate. About two-thirds of your carb intake is used for the brain. That is why most people get light-headed until of course they get used to operating on less carbs. You will be able to function but not at your max.

If you burn off more calories than you take in, you will lose weight.

Don’t get me wrong—too many carbs are bad, but so is too much of anything. If you were able to have 2000 calories and ate 2500 calories of all protein, you wouldn’t lose weight. The same thing goes if you ate 1800 calories just from cake. You wouldn’t lose weight. Each macronutrient, protein, carb, or fat has its own job. Protein is great because it is the most versatile one.

Adding a carb in at breakfast and lunch and then two small, healthy snacks in between lunch and dinner.

What kind of snacks?A shake, fruit or almonds.

Some fats are good for you. The body needs fat for certain things, and you shouldn’t deprive your body of it. It is the secondary source of energy and also helps with joint health. There are other things your body uses fat for. But no matter how good it is for yo
u. The body needs fat for certain things, and you shouldn’t deprive your body of it. It is the secondary source of energy and also helps with joint health. There are other things your body uses fat for. But no matter how good it is for you, fat is fat in the end. Too much of any one thing isn’t any good, especially fat. It contains nine calories per gram as opposed to protein and carbs, which both have four calories per gram. That’s why fat should be kept to two servings per day in my opinion. So, yes, almonds.

As a general rule of thumb, to help portion meals, I recommend having a small amount of protein with each meal with a serving of carbs or a protein and a serving of fat. It will balance out to about the same amount of calories. If you do a fruit or almonds by itself, that is ok to start. It is a step in the right direction.

You’re Welcome.
gbangURmom
(You can thank me with bee that make milk.)
Helter Skelter you’re so cool. Thanks for enlightening me.

The Expert answers:

Awesome stuff mate. Keep up the good work. A lot of people tend to stay away from weight training when trying to lose weight but I always balanced between my diet, weight training, and cardio to lose weight. It works wonders because the muscles help me up my metabolic rate!

Nancy asks…

I want to workout at my univ. Gym but there’s always these extra-fit people & athletes there, its intimidating

I’m average but these people are extra-extra-fitness-buffs (men & women) with their barely ‘no-fat’ bodies. We have 3 gyms and they use all of them. I went a few times: for example, I was doing a slow jog on the treadmill, then these two guys came on both sides and started sprinting next to me. It really is intimidating. I want to exercise, but the gyms are not very “average” person friendly. What should I do…

I know that there are some great “women-only” gyms now for the general public (I see the commerials all the time) but they are also out of my budget as a broke college student.

The Expert answers:

I FEEL YOUR PAIN! I am 38, diagnosed a couple of years ago with obesity-onset type II diabetes. I’ve had joint problems since young adolescence and was always overweight. Since childhood, I couldn’t trust my knees to work properly and was never very athletic anyway. Couple that with the general teasing that fat girls get, and that type of bullying makes you even less likely to get out there and exercise. So, except for the past two years I’ve been an overweight, sedentary academic type. The diagnosis, though, got me off my butt in order to save and prolong my life.

So here I am, all 300+ pounds of me, for better or worse, living in Los Angeles. And I still have those sedentary academic tendencies, and I’m still not an athlete. But, since I want to become healthy, I force myself to get up off my butt and just do it. I started out at Curves, which is fantastic. I cannot recommend it enough. It is a women’s only gym which is always very private; they never have open windows where anyone could look in, because they know how insecure women feel about their bodies. I am in my second year with Curves, and plan to keep my membership forever. (NB: I don’t know what your political views are, but the founder, Gary Heavin, is a conservative and is anti-choice. Curves works well for me, but I give double to pro-choice organizations. FYI.)

I took a deep breath and bravely joined a 24-Hour Fitness gym also. Curves is good, but in 30 minutes you’re done, and I wanted to do more. When I joined 24-Hour Fitness, I also saw these hyper-fit people. But I look at it like this. Everyone knows you’re there for your own health. How could anyone in this day and age of health-consciousness ever make fun of that? If they do EVER make fun of you — highly unlikely — fuggeddabouddit, they’re jerks anyway, unworthy of your company as a goddess-in-training. 🙂

Yes, gyms are often used by the people who don’t really need them… But maybe they did at one time. Plus, I figure my job at the gym is this: I show up and EVERYONE feels better about himself or herself! LOL No skin off my nose. I’m slowly learning to say, here I am, this is me for better or worse, like it or not, accept me as I am or GET THE HELL OUT OF MY LIFE. I figure if anyone can’t accept me as I am, it’s absolutely NO LOSS WHATSOEVER.

The anecdote you tell about doing a slow jog and then being surrounded by two runners hits home with me. Because of joint problems, I can’t run at all. So I walk, for a long, long time. I have built up great endurance. This summer I look forward to traveling in Ireland, and my vacations aren’t about lying at the beach; on my vacations I’m walking 6-8 hours a day, hiking, looking, shopping, eating, walking some more, taking pictures — being active and out and about all day. So I’m aiming for endurance, not speed. I figure I’m built for comfort, not for speed, so the best thing I can do with the C+/D- body I have is aim for the long haul. You just do your best, my dear, and don’t worry about anyone else!

That said, shop around for gyms if there is a choice where you live. The first 24-Hour Fitness I went to, there was a guy there who gave me a hard-sell, who didn’t really listen to me, so I was not impressed. The second 24-Hour Fitness I went to, the guy listened, was attentive, and we clicked. I felt like he completely understood me, so that’s the gym where I was happy to give my money too. However, as I write this, my 24-Hour Fitness membership has expired, and I very well may go back to my friendlier gym, pay for another few months, AND add on other gyms as well. The one that’s closest to my work is the friendliest, but the one that’s closest to my house has a pool, another floor, and more equipment. I’d LOVE to swim this summer.

Curves costs $35 per month, and they also have a college special, where you get three months for $99. Give yourself the gift of health! If you have a birthday coming up, or for Christmas/Hannukah/Kwanzaa, etc., you could request this as a gift. Who knows, maybe some nice person in your family would give you a one-year membership! We can always dream.

If you can go to your university gym for low-cost or free, do it, but your mindset has to be tough and firm. Don’t let the so-called “beautiful people” get you down. You just focus on you: on what you can do, what you like, what you feel comfortable doing. Do what you know. Don’t try to do everything. What you need now is a long, long chain of successes to get your motivation and your confidence up. It’s okay to be non-ambitious at the gym; just work the machines you are comfortable with. Walk around the track if that’s all you know you can do comfortably. The important thing is to get out there, and to work out consistently. After a few weeks or months, you might find that you’re ready for another challenge.

GOOD LUCK TO YOU! I am so proud of you that you are working out! 🙂 You inspire me to go do my workout today, too. 🙂 Remember, you just do your thing and don’t worry about anyone else. I believe in you! I hope this helps.

Cheers, K who works out even as an overweight teacher who lives in Los Angeles 😉

Jenny asks…

i have seen speed shaper adverised as a good workout which you only use for 7 mins is it any good?

Based on the tested dynamics of isotonic and isometric excercise. To obtain firm, toned muscles the muscles must be contracted (Isotonic) and lengthened (Isometric). Speedshaper uses both principles in a system called Synometrics to promote muscle toning. Speedshaper is the perfect exercise regime that will fit in to your busy lifestyle. The Ingeniously designed speedshaper is amazingly compact. You can take it everywhere because it simply folds and slips into a purse, handbag or briefcase. Used for just 7mins each day the Speedshaper will start to tone, trim and firm up your muscles. Men and women of all fitness levels will benefit from the Speedshaper�s regime, beginners, intermediate and advanced. Stomach, Waist, Hips, Bust, Bottom, Thighs. Flabby Underarms all these areas will benefit from the firming and muscle toning qualities of the Speedshaper.

The Expert answers:

I’m always a bit skeptical of “amazing, easy to use” exercise equipment, esp when they say that they’ll spot reduce for you.

If you really want a brief workout, you could try something like
http://www.buildmoremuscle.info/links/7minute.php

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