Your Questions About Fitness

Donna asks…

plz help me with this it would be much appreciated!!!?

Second part of this assignment is to do a mini workout. Either go for a walk or use an aerobic machine (stationary bike, treadmill, or stepper, etc.). You are to workout for a total of 9 minutes. After the first, third, sixth, and ninth minute your are to do an RPE ( page 212 perceived exertion rate that corresponds to your percent of effort – it is a guess as to how hard you are working) and then take a 10 second heart rate (multiply heart rate by 6 to get minute heart rate). When you have finished you will have four RPE and four heart rates. The first 2-3 minutes should not be too intense and by the ninth, you should be in your zone (at least to your 40% but not higher than you 85%). Based on your age and fitness training, zones are then set for each person’s workout. When you exercise, please keep this zone in mind. For those who are older or unfit the zone will be 40%-50% and those who are fit and healthy the zone is 60%-85%.

The Expert answers:

I just did. (You might not have noticed it, but I’ve been sweating my *ss off for you, just like you asked me to).

Robert asks…

Is My Breakfast Time Ok And A Question About Fitness?

People always tell me that if I skip breakfast, I am more prone to gaining weight.

Thing is, I’m not sure whether I eat breakfast at the same time. Does it depend on my sleeping routine? Say for example, I got up every morning at 11am, would that be my breakfast time? Or does it have to be a specific time for everyone?

Also, if I got up in the morning time at like 6am, had a 30min workout on an exercise bike and did some weights training, then had breakfast, would it make a difference if I went back to bed for a few hours? I mean, would the workout be wasted and would it effect weight loss?

The Expert answers:

Eating breakfast in the morning helps increase your metabolism as it gets your digestive system moving after your food less sleep.

I try to eat breakfast at the same time everyday but often this fluctuates at the weekends. I think if you eat a healthy breakfast as soon as possible each morning then that’s alright.

Regarding the morning workout, it really depends on your fitness goals.
If your trying to burn fat then you should do some interval training or cardio before your breakfast as this really kick starts your metabolism.
If your trying to bulk up or put on muscle then weightlifting should be done between meals.

Jenny asks…

Excessive Training- Schedule Included?

Hi there!

Alright, so, as some of you may or may not know, I have just gotten my membership at the local YMCA gym. The YMCA is great because it offers a wide variety of machines and programs that get your muscles and bodies working in all sorts of different ways.

Now, yesterday was my first time at the gym with my membership. I had been there a few times before, but this was my first time with access to all of the equipment and programs. With a bit of advice from a former question I had asked concerning time and endurance at the gym, I saw a fitness trainer, who made me up a routine schedule to adapt to my needs and desires at the gym. The routine is only on Set machines, (weights), and includes the following:
1. Leg Press Selection (Series Two), 30 Reps x 80 lbs
2. Chest Press Selection (Series Two), 30 Reps x 25 lbs
3. Pulldown Selection (Series Two), 30 Reps x 45 lbs
4. Shoulder Press Selection (Series Two), 30 Reps x 5 lbs
5. Abdominal Crunch Selection (Series Two), 30 Reps, 30 lbs
6. Lower Back Bench Extensions, 15 Reps Front, 10 Reps Each Side

Which I think is very reasonable considering I’m a starter. She told me to find a schedule that works right for me. Yesterday, however, I decided my motto would be “Exercise Until You Feel Tired”, and thus I ended up working out for a total of 7 hours, with two hours of break spread out in between. And this morning, I am in a large amount of pain. I realize that my decision was irrational and excessive, and so I have tried to come up with a schedule for me to follow so that I can stay away from excessive exercise (It IS addictive!). This schedule includes between 1-2 1/2 hours each day, and is as follows:

Sunday: Group Centergy (Pilates, and Yoga) – 1 hour
YMCA Express Core (Core Body Training using BOSU and/or weights with focus on abdominal and back strengthening – 1/2 Hour
Y-Step Beginner (Aerobic Workout) – 1/2 Hour

Monday: Bellyfit (1/2 hour of Cardio and 1/2 hour of Pilates) – 1 Hour
1/2 hour Cardio – 1/2 hour
Routine on SETS – About 1/2 hour

Tuesday: 1 Hour Cardio – 1 hour
Routine on SETS – About 1/2 hour

Wednesday: Belly Fit (see above) – 1 hour
YMCA Express Core (see above) – 1/2 hour
Routine on SETS – About 1/2 hour

Thursday: Yoga – 1 hour
1 hour cardio – 1 hour
Routine on SETS – About 1/2 hour

Friday: Y-Step Beginner (see above) – 1/2 hour
Routine on SETS- About 1/2 hour

Saturday: 1 Hour Cardio – 1 hour
Routine on SETS – About 1/2 hour
Followed by another hour of Cardio – 1 hour

With this schedule, should anything be modified? Added? Taken away?
If on a weekend, is intensive endurance alright if the workouts are spread between the entire day? For instance, if I were to do 2 hours of workout in the morning, and another two in the evening?

And is there any additional information I should know, or take into consideration?
(And what can I do for the pain in the meantime, in regards to yesterday evening? :P)

Thanks a bunches, guys!

The Expert answers:

Here are a couple friendly tips:

1. That is a lot of exercise. Not that there is anything wrong with that, but make sure that whatever you are doing is something you are willing to do for years to come. Otherwise, you may burn yourself out in a few weeks or a few months.

2. I am not a fan of BOSU. It is impossible to get a quality workout while using one of them, or use any kind of decent weight, because there is always the risk of falling off. There are plenty of exercises you are doing already to promote balance, focus, coordination, core work. I would do a little more of one of them, and skip the BOSU.

3.Spreading your workout into 2 sections during the day is just fine.

4. Make sure you are devoting time to a pre-workout warmup and stretch, as well as a post workout cooldown and stretch. This will help with next day soreness.

5. After you have completed your workouts for the day, You should have what is called a “recovery drink.” This will also help with next day soreness. A recovery drink is a drink with contains a blend of protein, carbs, a little bit of fat, and a lot of vitamins and minerals. After a hard workout, your body has about an hour where it is primed to take in and process these things. Something as simple as a SLIM FAST, ENSURE, BOOST, or skim milk with an INSTANT CARNATION BREAKFAST would be fine. No need to invest in super expensive stuff. Just keep in mind to include this drink in your daily calorie intake (they are usually 200-250 calories each)

Good luck to you!

Linda asks…

what is a good exercise to train my abdominal and pecks?

i would like to know a good exercise(s) oto train my abdominal and pecks. ive been lifting for a few weeks and i see the change in my arms a little but thats about it .. help me?

The Expert answers:

Well first I will tell you my experience. I once had a friend who told me if I did 100 sit ups and crunches everyday I would get a flat stomach. I did it everyday for a year and lost about 3 inches on my stomach. But it was never completely flat! Bummer right? Well then I got into dancing and now it is almost completely flat! But I’m a girl and you’re a guy. What I’ve heard works great for guys is kick boxing. Do some type of cardio for 30 mins everyday and some type of ab exercise. Consistency is the key. The number one thing that will help you the most is diet. This will help eliminate fat easier. If you don’t have any fat on your stomach definitely focus on pushups and kick boxing. Pushups really helps your abs.

However if you don’t like my suggestions I did a google search and this site seems to have some good workouts.
Http://www.menshealth.com/fitness/best-abs-workout-ever

Just remember do them EVERYDAY. Don’t go two days or longer without doing them you need to be dedicated to see results!

Mandy asks…

how do you train cardiovaslucar fitness and fast twitch muscles together?

i am training my fast twitch muscles but also want to inprove cardio fitness. Aerobics exercises work the cardio fitness but it affects the fast twitch musles negatively. is there any work -out that trains them both together?

The Expert answers:

Cardio does not necessarily effect fast twitch muscles negatively it is just that if you only maintain one sustained level of intensity you are only working the slow twitch.

Cardio involves keeping the heart rate up for a sustained amount of time, fast twitch involves bursts of strength and speed. Interval training is great for training both. Just add bursts of strength and/or speed into your sustained workout, for instance, if you run, walk of jog, add in some sprint intervals and possibly hurdles or vaulting. Add some jumping jacks into your walk, while cycling add occasional bursts of speed.

Lifting heavy weights or doing isometric exercises after your cardio work can help.

Many aerobic and fitness classes like spinning, circuit trainind etc. Are designed to incorporate training of fast twitch muscles into the cardio work.

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Your Questions About Fitness

Donna asks…

What type of exercise removes cellulite in your inner thighs?

Would regular cardio workouts do this, like the elliptical, or do I need to do something else? I go to a fitness center, so lots of machines are available.

The Expert answers:

I think it is not realistic to say that anything will remove it completely, but swimming is definitely one of the best things you can do. As often as possible, but at least 3 times per week for at least 30 minutes.
The reason for this is the water pressure and the cool temperature of the water. It sort of massages your thighs and also you need to use these muscles while you’re swimming. Good luck and have fun!

Mandy asks…

What kind of workouts should I do to make it into Playboy?

I want to get into playboy, but I have a little extra flab. II know NOTHING about fitness, so I don’t know what kind of exercise to do. I am focusing on tightening my thighs, upper arms, and toning my back as well as toning and flattening my abdominal area. And if you know of any extra things, please include it. I’ll take anything. Thank you very very much 🙂

The Expert answers:

Cardio excersizes and go swimming, did you know that every 1/2 hour you spend in the water you loose 400Kcal x

George asks…

What are some of the good brands for post-surgery recovery exercise machines?

My grandma (Age 83) will have a hip replacement surgery next week. I am searching for some good recovery workout machines that might help her to get up and walking again sooner but I am no fitness expert so I don’t know what brands out there are good. Anyone has any good and reliable brand names for exercise machines?

The Expert answers:

Best thing to do is ask the doctor that is doing the surgery or her general doctor. Usually after hip replacement physical therapy is recommended at a hospital branch rehab facility or a home health agency is sent to her home to do exercises with her if she cannot get out. She will need supervision to train her to do them right so she doesn’t injure the weak parts. They are very specialized exercises that therapists know how to do and what to look for if there are any complications arising.

Robert asks…

Whats the best at home dance/exercise pole?

I want to try the dance exercise fitness workout that I keep hearing is so great, but I want to know which dance exercise pole is best out of the three: X-pole and Xpose do not require any screws or holes in to the ceiling, but Lil minx does. I also wondered if these are really sturdy or not if they shake easily or are they pretty sturdy. Please let me know if you have any experience using these poles and if you have tried the dance pole fitness workouts, if they really do tone your body and give you confidence, etc.

X-Pole
Lil Minx
Xpose Fitness Pole

http://www.x-pole.co.uk/
http://www.lilmynx.com/shop/product_info…
http://www.xposefitness.com/pole.htm?gcl…

The Expert answers:

Hi Hun….they all look cool.
Mine is another make but they all work along the same basis. They are very sturdy, i can do upside down slides on mine and it’s never collapsed…but i only weigh 7 stone 8 pounds.
I’d go with the ones that don’t have screws, as you may have to move it around to find the correct position that suits you. The ones above without screws lock into position with a hard spring inside, you may need a man to help with this as they can be hard to click into place.

They tone up the lower body amazingly, i dance for a living so am toned anyway but have friends who have been using theirs for a couple of months and are toned and in shape.

Some advice sweet, always start with clothes, you’ll have bruises in strange places and the pole can cause friction until your used to it.
Always make sure that the surrounding area is clear from clutter as you WILL fall off.
Start with the basics and then as your confidence and ability widens you can progress to the harder routines……

And finally phew……have fun and enjoy yourself x x

pmsl…coco hun WHAT YA DOING!!!!!

Sandy asks…

Whats the best at home dance/exercise pole?

I want to try the dance exercise fitness workout that I keep hearing is so great, but I want to know which dance exercise pole is best out of the three: X-pole and Xpose do not require any screws or holes in to the ceiling, but Lil minx does. I also wondered if these are really sturdy or not if they shake easily or are they pretty sturdy. Please let me know if you have any experience using these poles and if you have tried the dance pole fitness workouts, if they really do tone your body and give you confidence, etc.

X-Pole
Lil Minx
Xpose Fitness Pole

http://www.x-pole.co.uk/
http://www.lilmynx.com/shop/product_info…
http://www.xposefitness.com/pole.htm?gcl…

The Expert answers:

Mine is good.

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Your Questions About Fitness

Ruth asks…

what exercises can i do to improve my overall fitness? (i am own a gym card)?

I’m part of my local gym so i have full acsess to most gym equiptment, i want to improve my overall fitness. right now i just kinda go on the bike machines and treadmills :S haha.
What i want to do is to make daily tasks easier (since ive been going, as stupid as it sounds walking has seemed so much easier). So can anyone give me a workout routine to work every part of my body? Thanks!

The Expert answers:

If you want to work all over the body then you have to target specific areas to target those muscles.

Leg and lower body machines to work your legs, cardio machines to work your cardiovascular fitness and keep your heart healthy, and resistance machines to work your upper body (lateral raises – pulldowns etc).

A big mistake people make is that they want to improve their overall health and end up building muscle. Do not strain the muscle at any point, if you feel your muscles locking up or tighening then this is a sign of increase in muscle mass.

(keep weights light so that it requires little effort).

Maria asks…

health and fitness routine?

I am 5’7 and weight 138 lbs.
I never exercise and it’s really hard for me to get started.
I want to lose some weight and just overall look more slim.
So I need some exercise ideas that would be good for someone who doesn’t work out that often.

So what workouts do you guys do a week?
Suggestions?
Thanks!

The Expert answers:

Do you like dancing? I do and its helped. Try Zumba dancing. It bosts up your energy which makes you wanna keep going with exercise. Also try crunches. Or I walk about 2 hours a day. And I’ve maintained myself. But if you want to loose weight a different diet will help try eating 8 to 10 oz a meal and water or no calorie drinks. And when ever your hungry eat -until full- your favorite fruit. Proven to work.
Now this is healthy for me. But if its something you can’t deal with or really handle try a different approach and look into it yourself.
P.S. Something that will help is not eating after 8 and doing something that involves movement til bedtime.

David asks…

Is this workout routine gonna work?

i have two 10lbs dumbbells
i do everything 20reps(1 set) 6sets and one minute rest after i do one(20 reps) set.

1.http://www.muscleandstrength.com/watermark.php?src=images/exercises/03shoulders/04dumbbellfrontraise2.jpg
2.http://www.ast-ss.com/training/exercises/shoulders/images/side_lateral_raise_top.jpg
3.http://fitness.scoobysworkshop.com/fitnessPix/rowTop.jpg
4.http://www.bodytweaking.com/wp-content/chest04.png
5. http://www.leehayward.com/pics/reversecurl.jpg

To have a body like that picture below is this routine gonna work?
im 5’10” and my body weight is 165lbs

http://www.istockphoto.com/file_thumbview_approve/74116/2/istockphoto_74116_chest.jpg

The Expert answers:

Sounds like a good workout to me. Ease in to it and dont start out all at once.

Mark asks…

whats a 13-minute-mile?? in a workout walking routine.?

hi. i need some help understanding a piece of this workout. i dont know what a 17-minute-mile and 13-minute-mile are. the workout is below:

Aim for a speed at which you’re hustling but still able to speak in sentences (your rate of perceived exertion, or RPE, on a scale of 1 to 10, where 1 is sitting still and 10 is a full-tilt sprint, should be about 6 or 7). Depending on your fitness level, this will be somewhere between a 13- and 17-minute mile, which will keep you in the exercise zone.

Maintain this pace until you’ve reached your time goal, and not only will you burn more calories, you’ll boost your heart health.

Calories burned (45 minutes): 182 (17-minute mile) to 302 (13-minute mile)*

so if you could explain it to me that would be great. thanks!

The Expert answers:

It sounds like you are suppose to walk for 45 minutes – that would be 2.65 miles at 17min/mile or 3.46 miles at 13min/mile. You are expected to hustle at a fast walking speed.

So walk for 45 min. And then measure the distance (which should be 2.65 to 3.46 miles) Use a car’s odometer to measure the distance.

Chris asks…

Do you get bored with the same weights and cardio routine?

Same here…that’s why I love that 24 Hour Fitness has a variety of ways to meet your workout. They have weights, group exercise classes (I want to sign up for turbo kick boxing and amped abs)basketball, cardio equipment, pool, steam room, tanning– the list goes on.

Would amenities like this keep you from getting bored of your same weight and cardio routine?

The Expert answers:

No

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Your Questions About Fitness

Donald asks…

What type of exercise removes cellulite in your inner thighs?

Would regular cardio workouts do this, like the elliptical, or do I need to do something else? I go to a fitness center, so lots of machines are available.

The Expert answers:

I think it is not realistic to say that anything will remove it completely, but swimming is definitely one of the best things you can do. As often as possible, but at least 3 times per week for at least 30 minutes.
The reason for this is the water pressure and the cool temperature of the water. It sort of massages your thighs and also you need to use these muscles while you’re swimming. Good luck and have fun!

Laura asks…

What kind of workouts should I do to make it into Playboy?

I want to get into playboy, but I have a little extra flab. II know NOTHING about fitness, so I don’t know what kind of exercise to do. I am focusing on tightening my thighs, upper arms, and toning my back as well as toning and flattening my abdominal area. And if you know of any extra things, please include it. I’ll take anything. Thank you very very much 🙂

The Expert answers:

Cardio excersizes and go swimming, did you know that every 1/2 hour you spend in the water you loose 400Kcal x

Sandra asks…

What are some of the good brands for post-surgery recovery exercise machines?

My grandma (Age 83) will have a hip replacement surgery next week. I am searching for some good recovery workout machines that might help her to get up and walking again sooner but I am no fitness expert so I don’t know what brands out there are good. Anyone has any good and reliable brand names for exercise machines?

The Expert answers:

Best thing to do is ask the doctor that is doing the surgery or her general doctor. Usually after hip replacement physical therapy is recommended at a hospital branch rehab facility or a home health agency is sent to her home to do exercises with her if she cannot get out. She will need supervision to train her to do them right so she doesn’t injure the weak parts. They are very specialized exercises that therapists know how to do and what to look for if there are any complications arising.

Mandy asks…

Whats the best at home dance/exercise pole?

I want to try the dance exercise fitness workout that I keep hearing is so great, but I want to know which dance exercise pole is best out of the three: X-pole and Xpose do not require any screws or holes in to the ceiling, but Lil minx does. I also wondered if these are really sturdy or not if they shake easily or are they pretty sturdy. Please let me know if you have any experience using these poles and if you have tried the dance pole fitness workouts, if they really do tone your body and give you confidence, etc.

X-Pole
Lil Minx
Xpose Fitness Pole

http://www.x-pole.co.uk/
http://www.lilmynx.com/shop/product_info…
http://www.xposefitness.com/pole.htm?gcl…

The Expert answers:

Hi Hun….they all look cool.
Mine is another make but they all work along the same basis. They are very sturdy, i can do upside down slides on mine and it’s never collapsed…but i only weigh 7 stone 8 pounds.
I’d go with the ones that don’t have screws, as you may have to move it around to find the correct position that suits you. The ones above without screws lock into position with a hard spring inside, you may need a man to help with this as they can be hard to click into place.

They tone up the lower body amazingly, i dance for a living so am toned anyway but have friends who have been using theirs for a couple of months and are toned and in shape.

Some advice sweet, always start with clothes, you’ll have bruises in strange places and the pole can cause friction until your used to it.
Always make sure that the surrounding area is clear from clutter as you WILL fall off.
Start with the basics and then as your confidence and ability widens you can progress to the harder routines……

And finally phew……have fun and enjoy yourself x x

pmsl…coco hun WHAT YA DOING!!!!!

Lisa asks…

Whats the best at home dance/exercise pole?

I want to try the dance exercise fitness workout that I keep hearing is so great, but I want to know which dance exercise pole is best out of the three: X-pole and Xpose do not require any screws or holes in to the ceiling, but Lil minx does. I also wondered if these are really sturdy or not if they shake easily or are they pretty sturdy. Please let me know if you have any experience using these poles and if you have tried the dance pole fitness workouts, if they really do tone your body and give you confidence, etc.

X-Pole
Lil Minx
Xpose Fitness Pole

http://www.x-pole.co.uk/
http://www.lilmynx.com/shop/product_info…
http://www.xposefitness.com/pole.htm?gcl…

The Expert answers:

Mine is good.

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