Your Questions About Fitness

David asks…

I just started getting fitness magazine…what is the toll free number to cancle. I never paid for them!?

I so far have two issues…and I don’t want to get charged for them.

The Expert answers:

Go on their website. Scroll down to the bottom and click Help. You can fill out a form to stop the subscription.

Donald asks…

whATS the best fitness magazine?

14.
female.
is shape magazine good?
what else is there?

The Expert answers:

Yes, Shape is a very good fitness magazine. Self is good, there is also one called “Fitness” it’s pretty good as well.

Joseph asks…

WOMEN’S FITNESS MAGAZINE?

BEST FITNESS MAGAZINE?
I’m seventeen (GIRL) and very into fitness – I run cross country (but don’t want a running only magazine), do spinning, weights, boot camp, you name it. I’ve been trying to decide between Shape, Self, Women’s Health, Muscle and Fitness Hers and other athletic magazines.

I’ve already decided that I want to subscribe to Oxygen and I’m trying to find another.
Preferably one without tons of fluff and that actually has some challenging workouts in it. I’m trying to lose a few pounds of fat as well as get some lightly defined muscles. I am absolutely not into the body building look however. I want to be lean, toned, but still show some signs of muscle.

I want a magazine that is solely about health, no makeup, fashion or that crap.
If you can explain why you do/don’t like certain magazines that’s be amazing!

I’m not a yoga or pilates person either.

I’m also very healthy. A vegetarian for one. I never eat dessert and pretty much only drink water and green tea.

The Expert answers:

I think women do a disservice to themselves not lifting weights & trying to be progressive with them. Women definately NEED the benefit of additional strength. It always cracks me up that women think that by trying to be progressive with weight training they will one day wake-up and look like a “man” (hey, where did all that muscle come from?). Muscle takes a long time to build & it is even longer for women (I man might be lucky to gain .5 lbs a week but it is probably closer to .2 – .3 . A woman wouldn’t even gain that much).

At any rate, Oyxgen tries to tell women that 1,000 – 1,300 calorie diet is “good” & a lot of the other ones have women work-out with retarded 3 lb dumbells (WTF are you really accomplishing? You might as well lift weights with pencils). M &F Hers is pretty decent (outside of the airbrushed women).

Laura asks…

Not good, but great fitness magazine??!?

Shape, Fitness, Men’s Fitness, Health and Fitness. All these magazines seem to be full of ads, and the exercises and tips are nothing I don’t already know or could make up myself. In a nutshell, they ‘suck’.

Are there any Great fitness/muscle magazines out there that are $20.00 or less? 🙂 Thanks

The Expert answers:

I like Fitness RX, its usually a combination of the lastest studies and has actually workouts, that are really interesting. There is also not as many ads in them.

Carol asks…

Women’s fitness magazine?

I’m seventeen and very into fitness – I run cross country (but don’t want a running only magazine), do spinning, weights, boot camp, you name it. I’ve been trying to decide between Shape, Self, Women’s Health, Muscle and Fitness Hers and other athletic magazines.

I’ve already decided that I want to subscribe to Oxygen and I’m trying to find another.
Preferably one without tons of fluff and that actually has some challenging workouts in it. I’m trying to lose a few pounds of fat as well as get some lightly defined muscles. I am absolutely not into the body building look however. I want to be lean, toned, but still show some signs of muscle.

I want a magazine that is solely about health, no makeup, fashion or that crap.
If you can explain why you do/don’t like certain magazines that’s be amazing!

The Expert answers:

HI,Fitness RX is excellent also Womens Fitness love thesemagazines Inspires me…hope this helps 🙂 PS…Oxygen is also excellent good choice 🙂

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Your Questions About Fitness

Michael asks…

I just started getting fitness magazine…what is the toll free number to cancle. I never paid for them!?

I so far have two issues…and I don’t want to get charged for them.

The Expert answers:

Go on their website. Scroll down to the bottom and click Help. You can fill out a form to stop the subscription.

Laura asks…

whATS the best fitness magazine?

14.
female.
is shape magazine good?
what else is there?

The Expert answers:

Yes, Shape is a very good fitness magazine. Self is good, there is also one called “Fitness” it’s pretty good as well.

Sharon asks…

WOMEN’S FITNESS MAGAZINE?

BEST FITNESS MAGAZINE?
I’m seventeen (GIRL) and very into fitness – I run cross country (but don’t want a running only magazine), do spinning, weights, boot camp, you name it. I’ve been trying to decide between Shape, Self, Women’s Health, Muscle and Fitness Hers and other athletic magazines.

I’ve already decided that I want to subscribe to Oxygen and I’m trying to find another.
Preferably one without tons of fluff and that actually has some challenging workouts in it. I’m trying to lose a few pounds of fat as well as get some lightly defined muscles. I am absolutely not into the body building look however. I want to be lean, toned, but still show some signs of muscle.

I want a magazine that is solely about health, no makeup, fashion or that crap.
If you can explain why you do/don’t like certain magazines that’s be amazing!

I’m not a yoga or pilates person either.

I’m also very healthy. A vegetarian for one. I never eat dessert and pretty much only drink water and green tea.

The Expert answers:

I think women do a disservice to themselves not lifting weights & trying to be progressive with them. Women definately NEED the benefit of additional strength. It always cracks me up that women think that by trying to be progressive with weight training they will one day wake-up and look like a “man” (hey, where did all that muscle come from?). Muscle takes a long time to build & it is even longer for women (I man might be lucky to gain .5 lbs a week but it is probably closer to .2 – .3 . A woman wouldn’t even gain that much).

At any rate, Oyxgen tries to tell women that 1,000 – 1,300 calorie diet is “good” & a lot of the other ones have women work-out with retarded 3 lb dumbells (WTF are you really accomplishing? You might as well lift weights with pencils). M &F Hers is pretty decent (outside of the airbrushed women).

Sandy asks…

Not good, but great fitness magazine??!?

Shape, Fitness, Men’s Fitness, Health and Fitness. All these magazines seem to be full of ads, and the exercises and tips are nothing I don’t already know or could make up myself. In a nutshell, they ‘suck’.

Are there any Great fitness/muscle magazines out there that are $20.00 or less? 🙂 Thanks

The Expert answers:

I like Fitness RX, its usually a combination of the lastest studies and has actually workouts, that are really interesting. There is also not as many ads in them.

Maria asks…

Women’s fitness magazine?

I’m seventeen and very into fitness – I run cross country (but don’t want a running only magazine), do spinning, weights, boot camp, you name it. I’ve been trying to decide between Shape, Self, Women’s Health, Muscle and Fitness Hers and other athletic magazines.

I’ve already decided that I want to subscribe to Oxygen and I’m trying to find another.
Preferably one without tons of fluff and that actually has some challenging workouts in it. I’m trying to lose a few pounds of fat as well as get some lightly defined muscles. I am absolutely not into the body building look however. I want to be lean, toned, but still show some signs of muscle.

I want a magazine that is solely about health, no makeup, fashion or that crap.
If you can explain why you do/don’t like certain magazines that’s be amazing!

The Expert answers:

HI,Fitness RX is excellent also Womens Fitness love thesemagazines Inspires me…hope this helps 🙂 PS…Oxygen is also excellent good choice 🙂

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Your Questions About Fitness

Robert asks…

Which Kinect exercise game is the best?

I am wondering what the best Xbox 360 Kinect exercise game is best. There is, “Your Shape Fitness Evolved”, “EA Sports Active 2”, and “The Biggest Loser Ultimate Workout.” I’ve read some reviews and I don’t know which to get. Any ideas?

The Expert answers:

I have EA Sports Active 2, and if you do it on hard, it will give you a tremendous aerobic workout. If you add your own free weights and use them instead of the resistance band, it can do some decent muscle building as well. It sometimes has trouble picking up your motions when you’re doing pushups or reverse crunches, however.

I haven’t played the other two, but if you’re in it to get a good work out, I do endorse Active 2. I hear the NFL Training Camp ‘spinoff’ of it is actually quite good as well.

Sandy asks…

Xbox 360 weight loss?

Hello, I just wanna find out if Xbox will be making a fitness game like the Wii Fit because I’m overweight and I want the Wii Fit but I dont really like the Wii so I think it’s a waste of money to get the Wii. So will Xbox ever make a fitness game (other than Dance Dance Revolution that game is annoying if they gave me a hard mat like the arcade game I would play it but its like some weird mat).
JGAMER14 i want a game for XBOX 360….and ur telling me UNO,Beautiful Katamari,and all those CHILDISH games arent CHILDISH???? PSHHT….AND U LADY SHUT THE HELL UP I KNOW THERES A SUN U RETART….and i do have a sport which is recreational basketball BUT its only in october till january…..for the rest of the year I HAVE NOTHING!!!!!!!

The Expert answers:

The thing i do to stay fit while playing Xbox is to be Hyper while playing and really get into the action.Honestly thanks to video games my metabolism is high and i can’t gain much weight 🙁

Betty asks…

What xbox 360 kinect game should I get my wife?

I am looking to get my wife a kinect exercise game for her birthday. I have been looking at the “Your shape fitness evolved 2012″ which looks like a really cool exercise game. Also, I have been looking at either Just dance 3, or Dance central 2 because I think she would have a blast playing those. Basically, I am looking for an all around fun game that she will be active with. I know the Your shape fitness and the dance games are completely different, but I am looking for an overall fun game and if anyone has had any experience with these games, please let me know. Thank you!

The Expert answers:

Your instincts serve you well. I would definitely go with either Just Dance 3 or Dance Central 2. Your Shape Fitness Evolved is a decent game, but getting that for someone’s birthday would be akin to giving him or her a vacuum cleaner…it may be practical, but nobody wants to think about work on their birthday 🙂

As for which to choose between the two, it depends on her preferences. Dance Central 2 tends to focus more on “realistic” and “accurate” dance moves. It’ll track the arms, the legs, the torso, and everything else accurately. The on-screen graphics try to be more “hip”.

Just Dance 3, on the other hand, is more of a “fun” game that doesn’t take itself too seriously. It’s the kind of game that adults and kids can play together. The graphics are definitely more fun and frivolous.

My own experience is that when you have kids or older adults playing together with adults, Just Dance is the way to go. On the other hand, if it’s a group of women who are about the same age wanting an experience as if they’re in a ‘virtual club’ together, they’re going to love Dance Central.

Donna asks…

Guys does this seem like a good fitness plan? Want to lose a lot of weight REALLY FAST!!!?

a) Go on a low carb diet from monday to friday
c) Go on a high carb diet saturday and sunday…

Monday, Wedsnday and Friday
Do 2 hours on the elliptical…. (heart rate is 135 the first hour drops to 105 by the end of the exercise)
a) Eat a 3 egg omlette, medium caesar salad, and drink 5 cups of coffee before the first hour
b) Eat an avocado, and 8 peices of swiss cheese after the second hour of exercise

Tuesday, Thursday and Saturday
Walk for 4 hours total
a) Eat an egg omlette, 1 medium salad, and drink 5 cups of coffee before the 1st hour of exercise
b) Take a 5 minute break after one hour to drink water, and then exercise another hour
d) Eat an Avacado and 60 peices of shrimp
e) Exercise for 1 hour and 20 minutes and then take a 20 minute break
f) Exercise for 40 minutes… drink an extra large decaf coffee and go home

Sunday: Rest, Go to church, and meditate on my work out… also do research on exercising…

Now some non-neogtiables:
a) I am not at home and must maintain a low carb lifestyle
b) I cannot spend more than $20 dollars a day on food…
c) I cannot consume more than 20 grams of carbs in one sitting
e) I have to eat 1 meal for every 500-600 calories I burn in the gym

When I am walking: I burn 360 calories an hour
When I am on the elliptical: I burn 500 calories an hour

The Expert answers:

Coffee overload! Drinking that much can have real negative affect on the body. High carbs on the weekend negates the low carbs during the week. All the extra carbs you take in during the weekend just turns into sugar and eventually fat. Exercise 15-20 mins at a time and then replenish with water for 3-5 mins and go again. Don’t try to do it all at one time. Stay low on carbs all week, also stay low on any other type of sugar. Try to watch the amount of sodium you take in as well, sodium retains water and the more sodium the more “water weight” you will have.

Instead of eating so much of the shrimp switch it up and eat cans of tuna or chicken. Eggs are also a good source of protein but instead of an omelet loaded with sodium filled sides just try to eat 3-4 poached/boiled eggs.

Try to stay away from the cheese as it has alot of sodium in it. The coffee is also a very bad idea as it will hurt you sleep habits. The body burns fat while you sleep so try not to eat anything 2-3 hours before bed.

Basically just try to keep the same diet all week and lay off of things that have carbs/sugar, sodium, and fat.

Also for every gram of Fiber you consume it will cancel on gram of sugar.

Charles asks…

Mass Effect 3 xbox 360?

Ok so just wondering what bonus power is good for Insanity & aslo can an adept beat insanity diffulcty? I ask cause I have a level 55 adept. I have Warp,Throw,Singularity,Pull,Cluster Grenade,Biotic Mastery,Energy Drain maxed out. Working on maxing out fitness which is at rank 4. I chose energy drain as my bonus power. For weapons I just use the M-8 Avenger assult riffle & the Arc Pistol. So Im not sure if this is a good power damage build but thats how I have it. Anyways let me know what you think.

The Expert answers:

I’m using an adept now. Energy drain is perfect because you will need it for sheilds. The only weopon you should use is a good pistol thats it. Use the carnifax or paladin. Make sure you upgrade for detenation. And use Liara as a squade mate. Use her singularity and then use your warp to blow people up. Javik is good too. I use liara and EDI. Carry light so your power recharge can be +200%

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Your Questions About Fitness

Richard asks…

Which Kinect exercise game is the best?

I am wondering what the best Xbox 360 Kinect exercise game is best. There is, “Your Shape Fitness Evolved”, “EA Sports Active 2”, and “The Biggest Loser Ultimate Workout.” I’ve read some reviews and I don’t know which to get. Any ideas?

The Expert answers:

I have EA Sports Active 2, and if you do it on hard, it will give you a tremendous aerobic workout. If you add your own free weights and use them instead of the resistance band, it can do some decent muscle building as well. It sometimes has trouble picking up your motions when you’re doing pushups or reverse crunches, however.

I haven’t played the other two, but if you’re in it to get a good work out, I do endorse Active 2. I hear the NFL Training Camp ‘spinoff’ of it is actually quite good as well.

George asks…

Xbox 360 weight loss?

Hello, I just wanna find out if Xbox will be making a fitness game like the Wii Fit because I’m overweight and I want the Wii Fit but I dont really like the Wii so I think it’s a waste of money to get the Wii. So will Xbox ever make a fitness game (other than Dance Dance Revolution that game is annoying if they gave me a hard mat like the arcade game I would play it but its like some weird mat).
JGAMER14 i want a game for XBOX 360….and ur telling me UNO,Beautiful Katamari,and all those CHILDISH games arent CHILDISH???? PSHHT….AND U LADY SHUT THE HELL UP I KNOW THERES A SUN U RETART….and i do have a sport which is recreational basketball BUT its only in october till january…..for the rest of the year I HAVE NOTHING!!!!!!!

The Expert answers:

The thing i do to stay fit while playing Xbox is to be Hyper while playing and really get into the action.Honestly thanks to video games my metabolism is high and i can’t gain much weight 🙁

Helen asks…

What xbox 360 kinect game should I get my wife?

I am looking to get my wife a kinect exercise game for her birthday. I have been looking at the “Your shape fitness evolved 2012″ which looks like a really cool exercise game. Also, I have been looking at either Just dance 3, or Dance central 2 because I think she would have a blast playing those. Basically, I am looking for an all around fun game that she will be active with. I know the Your shape fitness and the dance games are completely different, but I am looking for an overall fun game and if anyone has had any experience with these games, please let me know. Thank you!

The Expert answers:

Your instincts serve you well. I would definitely go with either Just Dance 3 or Dance Central 2. Your Shape Fitness Evolved is a decent game, but getting that for someone’s birthday would be akin to giving him or her a vacuum cleaner…it may be practical, but nobody wants to think about work on their birthday 🙂

As for which to choose between the two, it depends on her preferences. Dance Central 2 tends to focus more on “realistic” and “accurate” dance moves. It’ll track the arms, the legs, the torso, and everything else accurately. The on-screen graphics try to be more “hip”.

Just Dance 3, on the other hand, is more of a “fun” game that doesn’t take itself too seriously. It’s the kind of game that adults and kids can play together. The graphics are definitely more fun and frivolous.

My own experience is that when you have kids or older adults playing together with adults, Just Dance is the way to go. On the other hand, if it’s a group of women who are about the same age wanting an experience as if they’re in a ‘virtual club’ together, they’re going to love Dance Central.

Thomas asks…

Guys does this seem like a good fitness plan? Want to lose a lot of weight REALLY FAST!!!?

a) Go on a low carb diet from monday to friday
c) Go on a high carb diet saturday and sunday…

Monday, Wedsnday and Friday
Do 2 hours on the elliptical…. (heart rate is 135 the first hour drops to 105 by the end of the exercise)
a) Eat a 3 egg omlette, medium caesar salad, and drink 5 cups of coffee before the first hour
b) Eat an avocado, and 8 peices of swiss cheese after the second hour of exercise

Tuesday, Thursday and Saturday
Walk for 4 hours total
a) Eat an egg omlette, 1 medium salad, and drink 5 cups of coffee before the 1st hour of exercise
b) Take a 5 minute break after one hour to drink water, and then exercise another hour
d) Eat an Avacado and 60 peices of shrimp
e) Exercise for 1 hour and 20 minutes and then take a 20 minute break
f) Exercise for 40 minutes… drink an extra large decaf coffee and go home

Sunday: Rest, Go to church, and meditate on my work out… also do research on exercising…

Now some non-neogtiables:
a) I am not at home and must maintain a low carb lifestyle
b) I cannot spend more than $20 dollars a day on food…
c) I cannot consume more than 20 grams of carbs in one sitting
e) I have to eat 1 meal for every 500-600 calories I burn in the gym

When I am walking: I burn 360 calories an hour
When I am on the elliptical: I burn 500 calories an hour

The Expert answers:

Coffee overload! Drinking that much can have real negative affect on the body. High carbs on the weekend negates the low carbs during the week. All the extra carbs you take in during the weekend just turns into sugar and eventually fat. Exercise 15-20 mins at a time and then replenish with water for 3-5 mins and go again. Don’t try to do it all at one time. Stay low on carbs all week, also stay low on any other type of sugar. Try to watch the amount of sodium you take in as well, sodium retains water and the more sodium the more “water weight” you will have.

Instead of eating so much of the shrimp switch it up and eat cans of tuna or chicken. Eggs are also a good source of protein but instead of an omelet loaded with sodium filled sides just try to eat 3-4 poached/boiled eggs.

Try to stay away from the cheese as it has alot of sodium in it. The coffee is also a very bad idea as it will hurt you sleep habits. The body burns fat while you sleep so try not to eat anything 2-3 hours before bed.

Basically just try to keep the same diet all week and lay off of things that have carbs/sugar, sodium, and fat.

Also for every gram of Fiber you consume it will cancel on gram of sugar.

Steven asks…

Mass Effect 3 xbox 360?

Ok so just wondering what bonus power is good for Insanity & aslo can an adept beat insanity diffulcty? I ask cause I have a level 55 adept. I have Warp,Throw,Singularity,Pull,Cluster Grenade,Biotic Mastery,Energy Drain maxed out. Working on maxing out fitness which is at rank 4. I chose energy drain as my bonus power. For weapons I just use the M-8 Avenger assult riffle & the Arc Pistol. So Im not sure if this is a good power damage build but thats how I have it. Anyways let me know what you think.

The Expert answers:

I’m using an adept now. Energy drain is perfect because you will need it for sheilds. The only weopon you should use is a good pistol thats it. Use the carnifax or paladin. Make sure you upgrade for detenation. And use Liara as a squade mate. Use her singularity and then use your warp to blow people up. Javik is good too. I use liara and EDI. Carry light so your power recharge can be +200%

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Your Questions About Fitness

James asks…

Stretching Muscles and Being Flexible–NECESSARY IN LIFE?????

My friends are always bragging about being flexible and showing off their backbends and splits.
I’m not flexible whatsoever but why should I be if I’m not a dancer or gymanst and never will be!

The latest fitness articles are saying that flexibility is NOT essential for running or most activities that don’t require a wide range of motion….
…stretching does not make you healthier than just being active in some way every day…
…stretching only damages your muscle fibers little by little and over time muscles will lack the stability of tight, unharmed muscles….
…tighter muscles respond better and faster in movement than looser ones.

Do you think it’s true what articles are saying now?? That it’s better to have tight muscles than stretched ones?? I wonder why they were fooling us for so long before, on purpose or something…
oh yeah?? and is the guy gonna show any splits for me?? I think NOT. And will that make me happy? Not if he’s got nothing else to offer!!
in my opinion, when you stretch muscles and feel pain, your body is telling you not to go over a certain limit, which is a natural barrier to prevent strain or injury…

The Expert answers:

The article is true. For some activities (IE. Gymnastics, dancing) you have to stretch beyond the natural range of motion to get more flexibility.

I’ll just give you some information, and you can do with it what you will.

Static stretching reduces speed, power, force production, and doesn’t decrease (can actually increase) the chance of injury.

What you want to do is a dynamic warm up. Either biking or jogging, running, for 7-10 minutes (more or less depending on the person), or if you’re doing sports:
High knees
Butt kickers
Side shuffles (feet nearly touch in between each rep)
Backwards running
Lunges (get low)
Karaokes
Arm Swing, circles
Running, sprints
Push ups

Or even a hot shower for 10 minutes. The goal is to raise the body temperature 1-1 1/2º C.

Now, why is that?

“When muscles are stretched beyond natural voluntary ranges of motion, the muscles and tendons are stretched unnaturally. Excessive stretching damages tissues and promotes inflammation [which is really bad if you’re going to start lifting or doing explosive movements (ie. Sports)]” (Yang, Im, & Wang, 2005). Continual stretching can lead to “lengthened” muscles. That condition leads to two performance altering states.

1) The range of movement of the joint about which the lengthened muscles gird is increased. That results in the range of effective contraction of the muscles being altered. Maximum muscle performance will have to occur in a different range of motion to the original natural range. IF a lengthened muscle is required still to perform in the orginal natural range, then performance in that range will be reduced because of the extra stretch. Maximally lenghtened muscles about a joint are associated often with a loosening of the joint. Increased leaxity can expose the joint to increased injury through collisions or simply through maximum efforts. Intra-joint movements can also stimulate aggravations to other structural tissues as well as bony structures.

2) If continued for a long time, muscles, tendons, etc… Will start to loose some of their elastic properties, which would further decrease power and speed.

“Unless you need to build your tolerance for boredom, most stretching is a waste of time. After all, when you review the research, it’s clear that the most widely held principles of flexibility training simply don’t work. Which is why few guys ever stick with it and even regular practitioners struggle to touch their toes. Worse, follow those age-old rules closely, and studies show that you’ll actually be more likely to suffer a pulled muscle than if you hadn’t stretched at all.

That’s why it’s time we rewrite the book on stretching and provide you with a flexibility plan that’s not only effective, but also simple, fast, and painless. Your first order of business is to forget everything your high-school gym coach, workout partner, or yoga-loving girlfriend ever told you about stretching. Then memorize the new rules that follow. The benefit? You’ll reduce your risk of injuries, improve your overall athleticism, and have an easier time tying your shoes.

Flexibility 101
Before we get to the rules, it’s important to understand the basic — but typically misunderstood — science of stretching. First, a couple of definitions. There are two major types of stretching: static and dynamic.

You’re probably more familiar with the former. For instance, a static stretch for your hamstrings is what you think it is — a movement in which you lean forward until you feel a slight discomfort in the target muscle, then stretch the muscle by holding that position for a few seconds.

Although it’s often prescribed as an injury-prevention measure, static stretching before a workout might be the worst of all strategies. Because it forces the target muscle to relax, it temporarily makes it weaker. As a result, a strength imbalance can occur between opposing muscle groups. For example, stretching your hamstrings causes them to become significantly weaker than your quadriceps. And that may make you more susceptible to muscle strains, pulls, and tears in the short term.

Static stretching also reduces bloodflow to your muscles and decreases the activity of your central nervous system — meaning it inhibits your brain’s ability to communicate with your muscles, which limits your capacity to generate force. The bottom line: Never perform static stretching before you work out or play sports.

A dynamic stretch is the opposite of a static stretch. In this version, you quickly move a muscle in and out of a stretched position. Example: A body-weight lunge is a dynamic stretch for your quadriceps and hips.

Here’s why the difference matters: Improvements in flexibility are specific to your body position and speed of movement. So if you do only static stretching — as most guys are advised — you’ll primarily boost your flexibility in that exact posture while moving at a slow speed. While certainly effective if you’re a contortionist, it has limited carryover to the flexibility you need in sports and weight training, which require your muscles to stretch at fast speeds in various body positions. That’s why dynamic stretching is a necessary component of any program: It improves your “active” flexibility, the kind you need in every type of athletic endeavor.

Dynamic stretching also excites your central nervous system, and increases bloodflow, and strength and power production. So it’s the ideal warmup for any activity.”

From The Science and Art of Baseball Pitching (which in this section, discusses why one wouldn’t want to stretch, and the literature out there that supports it), 44.4: “Running economy is actually improved when muscles are stiff. Craib, Mitchell, Fields, Cooper, Hopewell, & Morgan (1996) concluded running economy needs natural tightness in lower leg muscles and connective tissues to maximize the storage and return of elastic energy, and reduce the need for stabilizing activity. Continuing with the theme that the elasticity of muscles needs to be preserved for high performances, Jones (2002) attributed running performance to metabolism in the muscles and stiffer musculotendinous structures that facilitate a greater elastic energy return during the shortening phase of the stretch-shortening cycle. A certain level of muscle stiffness preservs the storage and return properties of elastic energy that can be used to generate energy in an activity. The contribution of elastic energy to overall muscle performance is as much as 25-40% (Cavagna & Margaria, 1966; Cavagna, Saibene, & Margaria, 1964).

Nelson, Driscoll, Landin, Young, and Schexnayder, (2005) found that stretching before sprinting, slowed 20-meter sprint times. A review of data-based investigations led to the conclusion that stretching did not improve performance capability (Ingraham, 2003).”

From The Science and Art of Baseball Pitching (It has over 500 scientific references), page 44.9: ” When an athlete participates seriously in a sport, that sport develops flexibility of sufficient ranges to meet its most common demands. Turner (1977) found that after six weeks of playing basketball, flexibility changed significantly in a control group that did no particular stretching program. Two forms of stretching programs (PNF and SAS) improved flexibility to a greater degree but a large proportion of those gains were lost within two weeks of cessation (which means they stopped playing) in the sport. Athletes in the stretching program regressed to the level that was stimulated by the activities of the game of basketball itself. The excessive flexibility that resulted from training was lost because it was not stimulated by basketball-alone activities. This phenomenon was also noted by Chevrier (1981) with ice-hockey players.
Chevrier trained collegiated male ice-hockey players to use both PNF and SAS procedures. He found that the training did not increase flexibility over that which already existed. The ranges of movement caused by a pre-scrimmage warm-up were not maintained during the scrimmage, where two-thirds of the time was spent sitting on the benches. However, upon completion of the scrimmage and its warm-down routine, flexibility once again was at pre-scrimmage pre-stretching levels. An interesting finiding of the study was that flexibility was not retained during the simulated competition. It appears that the bench-sitting was sufficient to allow players to parcially ‘tighten-up’.”

And to cap it off, to further show stretching = bad

“Stretching reduces the strength-endurance capability of a pitcher (Kokkonen, Nelson, & Arnall, 2001).
Excessive stretching in warm-ups inhibits strength performance (Kokkonen & Nelson, 1996) and force production (Behm, Button, & Butt, 2001; Evetovich, Nauman, Conley, & Todd, 2003; Fry, McLellan, Weiss, & Rosato, 2003).
Stretching routines should be moderate to minimal and cease at least one hour before the game (Fowles & Sale, 1997).
Stretching reduces throwing velocity(Noffal, Knudson, & Brown, 2004).
Stretching does not prevent injuries (Herbert & Gabriel, 2002; Wilkinson & Williams, 2003).
Some researchers have said that no stretching should be performed at all before explosive activities (Young & Behm, 2003).”

Joseph asks…

What would be appropriate to put on my college resume?

Here are some things I am not sure are appropriate, or are, for my college resume, could you list what would be good, please? Also, could any of these be rephrased?

*I am a junior, going into my senior year, applying September of this fall.

1. Discipline: 9th Grade, Misconduct on Computer
2. 8th Grade: Gold Presidential Fitness Award
3. Community Blood Donor
4. Chamber Choir (1 year)
5. Jazz Ensemble (3 years)
6. State-Excellent Vocal Solo Rating
7. Choir Accompanist (3 years)
8. Achievement in Motion/Link Leader (Assigned)
9. Teen Court Volunteer (3 years)
10. Church Video Technician (3 years+)
11. National Honor Society (1 year)
12. National Honor Society Officer (Appointed)
13. Chorus Officer-Web Master (1 year/Appointed)
14. Solo/Ensemble Vocal Accompanist (20+ Songs)

Thank you so, so much for your time! 🙂
Chris

The Expert answers:

Chorus Officer-Web Master (1 year/Appointed)
National Honor Society (1 year)
Chamber Choir (1 year)
Jazz Ensemble (3 years) specify what the group is give backround info
State-Excellent Vocal Solo Rating tell what songs you did under who’s direction etc
Choir Accompanist (3 years
Teen Court Volunteer (3 years)
Church Video Technician (3 years+)

Lizzie asks…

bathing suit help for pear shaped figure?

I need a little help. i have never been big on bathing suits and fashion so help! im 24 and i have a pear shaped body with small breast. I used to be very fit since i am an exercise science major i used to do a lot of weight training and look nice in a bikini. however i took a desk job 6 months ago and with school and all i gained almost 30 pounds..eeekkk! what a disgrace. Anyway, im working out again and getting back on the fitness bandwagon. However, like i mentioned, i am a pear shaped, so when weight is gained it most of it goes to my thighs and buttocks, so i have cellulite galore (yes i admit it aaahhh damn ginormous thighs) i am a size 8 and i know eventualy i will be back to a size 6 like i used to be but right now its summer and i live in miami so go figure. i need suggestions for a suit that will help me look sassy and confident even though i feel like my thighs are in constant earthquake motion, haha. Please help!

The Expert answers:

Hey 🙂
you could try a swim suit with detail on the top of it, like a bow or ribbon or something, that way the attention wouldn’t be on your lower body. X

Betty asks…

How many calories does this burn/How to find out how many calories this burns?

Complete the following body weight circuit with absolutely NO rest in between exercises

1a. 45-degree lunges (instead of stepping straight out in front, step out and to the side at a 45-degree angle, push off your heel back to start position and alternate) x 15 reps per leg

1b. Jumping jacks x 50 reps (fast as you can go, full range of motion)

1c. Push-ups x 12 reps (if you can’t do regular push-ups, do them off your knees until you get stronger)

1d. Lying hip extensions x 20 reps (see the 2nd video on this post for proper form —> lying hip extensions)

1e. Burpees x 10 reps (no push-up at bottom, but include jump at top position…you can check out this video for proper form —> burpees)

1f. Squat jumps x 12 reps (explode through the jump; don’t sacrifice form on the lowering phase)

1g. Plank x 30 secs (keep back flat, abs tight, body weight is on forearms and toes only)

1h. High knees x 30 secs (as fast as you can go, bringing knees up as high as possible)

—> This is one circuit. Rest 90 secs and repeat 1-3 times, depending on your fitness level.

Lets say doing this once how many calories does this burn? I do this 2-3 times.

I’m14, I’m 5’4 and I weigh 130.

The Expert answers:

Use this site,it allows you to enter your body information as well as the excersize and it will calculate very accurately how many calories you will burn:

http://www.healthstatus.com/calculate/cbc

Charles asks…

An Essay For homework, pls help correct it, or any recommendation thx?

Types of Exercises to Lose Weight
Losing weight is hard for most people; it requires commitment and hard work. A single exercise for everyone won’t work. People usually choose the exercises that they feel it fits them. Exercise has many benefits for our body. It has been proven that physical exercise is important for maintaining physical fitness and has been shown to prevent or treat serious and life-threatening chronic conditions such as high blood pressure, obesity, heart disease, Type 2 diabetes, insomnia, and depression. I can classify the types of exercises to lose weight into three types: Aerobic Exercises, Anaerobic exercises, and Flexibility.

Aerobic Exercises involve physical activities such as, cycling, swimming, walking, rowing, running, hiking. Most people would love to do aerobic exercises but it takes time to exercise, because they work full time and also a family supporter. Time and rest is the first thing you need before you start exercising. Manage your time wisely, do not overdo and be alert with your health. For example, if you are sick, feel dizzy, have a headache or cold, you shouldn’t do aerobic exercise. This type of exercise is the simplest one of all types of exercises. Aerobic exercises increase cardiovascular endurance and help our body to fight many diseases. In addition, this type of exercise is great for those who focus on losing weight and not gaining muscular strength.

Anaerobic exercises such as weight training, functional training, or sprinting increase muscle strength. This type of exercise is not for everybody, but it is one of the most important solutions to lose weight. Not everyone can perform this kind of exercise and develop muscular in strength and endurance, because some has disabilities or disease that doesn’t enable them to stand or do certain things such as lifting heavy things and move things around. Have you ever seen a muscular guy who has a really bad habit and still look healthy and has low body fat? Muscle helps our metabolism to work better and burn more calories in our body than those who aren’t muscular and overweight. The more muscular you are, the more calories you burn per day.

Flexibility exercises such as stretching improve the range of motion of muscles and joints. We usually stretch when we feel the need to, but the study requires us to stretch three times at least. The benefits of stretching include: may improve ROM, reduce risk of injury, prevent post-exercise muscle soreness, and slow delayed-onset muscle soreness (DOMS). There has been some study that claims stretching will improve the metabolism which helps to burn more calories, result of weight loss. Therefore, we should do stretching more often to help our body to resist the injury. In order to do weight training, first thing would be stretching and after the weight training so your muscles won’t suffer from lifting heavy weight. It also helps our joints to work properly and good for later in life.

I really recommend these types of exercises to everyone, because it helps the process of losing weight and wellness. Exercise is recommended for everyone, since it has many benefits that we all need. However, excessive exercise can be harmful. Without proper rest, the chance of stroke or other circulation problems increase.

The Expert answers:

P.s. I didn’t want to change it too much, because it might not sound like yourself. Good luck!

Types of Exercises to Lose Weight

Losing weight is hard for most people; it requires commitment and hard work. A single exercise won’t work for everyone. People usually choose the exercises that they feel fits them. Exercise has many benefits for our body. It has been proved that physical exercise is important for maintaining physical fitness and has been shown to prevent and treat serious and life-threatening chronic conditions such as high blood pressure, obesity, heart disease, Type 2 diabetes, insomnia, and depression. Exercises to lose weight can be classified into three types: Aerobic Exercises, Anaerobic exercises, and Flexibility.

Aerobic Exercises involve physical activities such as, cycling, swimming, walking, rowing, running, hiking. Most people would love to do aerobic exercises but don’t have the time. This could be because they work full time and/or may also have a family to support. Time and rest are the first things you need before you start exercising. Manage your time wisely, do not overdo and be alert with your health. For example, if you are sick, feel dizzy, have a headache or cold, you shouldn’t do aerobic exercises. Aerobic exercise is the simplest of all types of exercise. Also, it increase cardiovascular endurance and helps our body fight many diseases. Finally, this type of exercise is great for those who focus on losing weight and not gaining muscular strength.

Anaerobic exercises such as weight training, functional training, and sprinting increase muscle strength. This type of exercise is not for everybody, but it is one of the most important solutions to losing weight. Not everyone can perform this kind of exercise and develop muscular strength and endurance. For example, some people have disabilities or others may have a disease that doesn’t enable them to stand or do certain things such as lifting heavy things or the ability to move things around. Also, in comparison to those who aren’t muscular and overweight, strong muscles help our metabolism work better and burn more calories. The more muscular you are, the more calories you burn per day.

Flexibility exercises such as stretching improve the range of motion of muscles and joints. We usually stretch when we feel the need to, but the study requires us to stretch at least three times. The benefits of stretching include: improved range of motion (ROM,) reduced risk of injury, prevention of post-exercise muscle soreness, and slow delayed-onset muscle soreness (DOMS). There is one study that claims stretching will improve the metabolism, which helps burn more calories, resulting in weight loss. Therefore, in order to do safe and efficient weight training, the first thing to do would be stretching before and after weight training so the muscles won’t suffer from the lifting of heavy weight. Finally, flexibility exercise also helps our joints to work properly and good for later in life.

I really recommend these types of exercises to everyone because it helps the process of weight loss and wellness. Exercise is also recommended for everyone, as it has many health and wellness benefits that we all need. Just remember, excessive exercise can also be harmful. Without proper rest, the chance of stroke or other circulation problems increase.

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Your Questions About Fitness

Mark asks…

I just started getting fitness magazine…what is the toll free number to cancle. I never paid for them!?

I so far have two issues…and I don’t want to get charged for them.

The Expert answers:

Go on their website. Scroll down to the bottom and click Help. You can fill out a form to stop the subscription.

Lisa asks…

whATS the best fitness magazine?

14.
female.
is shape magazine good?
what else is there?

The Expert answers:

Yes, Shape is a very good fitness magazine. Self is good, there is also one called “Fitness” it’s pretty good as well.

Paul asks…

WOMEN’S FITNESS MAGAZINE?

BEST FITNESS MAGAZINE?
I’m seventeen (GIRL) and very into fitness – I run cross country (but don’t want a running only magazine), do spinning, weights, boot camp, you name it. I’ve been trying to decide between Shape, Self, Women’s Health, Muscle and Fitness Hers and other athletic magazines.

I’ve already decided that I want to subscribe to Oxygen and I’m trying to find another.
Preferably one without tons of fluff and that actually has some challenging workouts in it. I’m trying to lose a few pounds of fat as well as get some lightly defined muscles. I am absolutely not into the body building look however. I want to be lean, toned, but still show some signs of muscle.

I want a magazine that is solely about health, no makeup, fashion or that crap.
If you can explain why you do/don’t like certain magazines that’s be amazing!

I’m not a yoga or pilates person either.

I’m also very healthy. A vegetarian for one. I never eat dessert and pretty much only drink water and green tea.

The Expert answers:

I think women do a disservice to themselves not lifting weights & trying to be progressive with them. Women definately NEED the benefit of additional strength. It always cracks me up that women think that by trying to be progressive with weight training they will one day wake-up and look like a “man” (hey, where did all that muscle come from?). Muscle takes a long time to build & it is even longer for women (I man might be lucky to gain .5 lbs a week but it is probably closer to .2 – .3 . A woman wouldn’t even gain that much).

At any rate, Oyxgen tries to tell women that 1,000 – 1,300 calorie diet is “good” & a lot of the other ones have women work-out with retarded 3 lb dumbells (WTF are you really accomplishing? You might as well lift weights with pencils). M &F Hers is pretty decent (outside of the airbrushed women).

Charles asks…

Not good, but great fitness magazine??!?

Shape, Fitness, Men’s Fitness, Health and Fitness. All these magazines seem to be full of ads, and the exercises and tips are nothing I don’t already know or could make up myself. In a nutshell, they ‘suck’.

Are there any Great fitness/muscle magazines out there that are $20.00 or less? 🙂 Thanks

The Expert answers:

I like Fitness RX, its usually a combination of the lastest studies and has actually workouts, that are really interesting. There is also not as many ads in them.

Jenny asks…

Women’s fitness magazine?

I’m seventeen and very into fitness – I run cross country (but don’t want a running only magazine), do spinning, weights, boot camp, you name it. I’ve been trying to decide between Shape, Self, Women’s Health, Muscle and Fitness Hers and other athletic magazines.

I’ve already decided that I want to subscribe to Oxygen and I’m trying to find another.
Preferably one without tons of fluff and that actually has some challenging workouts in it. I’m trying to lose a few pounds of fat as well as get some lightly defined muscles. I am absolutely not into the body building look however. I want to be lean, toned, but still show some signs of muscle.

I want a magazine that is solely about health, no makeup, fashion or that crap.
If you can explain why you do/don’t like certain magazines that’s be amazing!

The Expert answers:

HI,Fitness RX is excellent also Womens Fitness love thesemagazines Inspires me…hope this helps 🙂 PS…Oxygen is also excellent good choice 🙂

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Your Questions About Fitness

Ken asks…

Stretching Muscles and Being Flexible–NECESSARY IN LIFE?????

My friends are always bragging about being flexible and showing off their backbends and splits.
I’m not flexible whatsoever but why should I be if I’m not a dancer or gymanst and never will be!

The latest fitness articles are saying that flexibility is NOT essential for running or most activities that don’t require a wide range of motion….
…stretching does not make you healthier than just being active in some way every day…
…stretching only damages your muscle fibers little by little and over time muscles will lack the stability of tight, unharmed muscles….
…tighter muscles respond better and faster in movement than looser ones.

Do you think it’s true what articles are saying now?? That it’s better to have tight muscles than stretched ones?? I wonder why they were fooling us for so long before, on purpose or something…
oh yeah?? and is the guy gonna show any splits for me?? I think NOT. And will that make me happy? Not if he’s got nothing else to offer!!
in my opinion, when you stretch muscles and feel pain, your body is telling you not to go over a certain limit, which is a natural barrier to prevent strain or injury…

The Expert answers:

The article is true. For some activities (IE. Gymnastics, dancing) you have to stretch beyond the natural range of motion to get more flexibility.

I’ll just give you some information, and you can do with it what you will.

Static stretching reduces speed, power, force production, and doesn’t decrease (can actually increase) the chance of injury.

What you want to do is a dynamic warm up. Either biking or jogging, running, for 7-10 minutes (more or less depending on the person), or if you’re doing sports:
High knees
Butt kickers
Side shuffles (feet nearly touch in between each rep)
Backwards running
Lunges (get low)
Karaokes
Arm Swing, circles
Running, sprints
Push ups

Or even a hot shower for 10 minutes. The goal is to raise the body temperature 1-1 1/2º C.

Now, why is that?

“When muscles are stretched beyond natural voluntary ranges of motion, the muscles and tendons are stretched unnaturally. Excessive stretching damages tissues and promotes inflammation [which is really bad if you’re going to start lifting or doing explosive movements (ie. Sports)]” (Yang, Im, & Wang, 2005). Continual stretching can lead to “lengthened” muscles. That condition leads to two performance altering states.

1) The range of movement of the joint about which the lengthened muscles gird is increased. That results in the range of effective contraction of the muscles being altered. Maximum muscle performance will have to occur in a different range of motion to the original natural range. IF a lengthened muscle is required still to perform in the orginal natural range, then performance in that range will be reduced because of the extra stretch. Maximally lenghtened muscles about a joint are associated often with a loosening of the joint. Increased leaxity can expose the joint to increased injury through collisions or simply through maximum efforts. Intra-joint movements can also stimulate aggravations to other structural tissues as well as bony structures.

2) If continued for a long time, muscles, tendons, etc… Will start to loose some of their elastic properties, which would further decrease power and speed.

“Unless you need to build your tolerance for boredom, most stretching is a waste of time. After all, when you review the research, it’s clear that the most widely held principles of flexibility training simply don’t work. Which is why few guys ever stick with it and even regular practitioners struggle to touch their toes. Worse, follow those age-old rules closely, and studies show that you’ll actually be more likely to suffer a pulled muscle than if you hadn’t stretched at all.

That’s why it’s time we rewrite the book on stretching and provide you with a flexibility plan that’s not only effective, but also simple, fast, and painless. Your first order of business is to forget everything your high-school gym coach, workout partner, or yoga-loving girlfriend ever told you about stretching. Then memorize the new rules that follow. The benefit? You’ll reduce your risk of injuries, improve your overall athleticism, and have an easier time tying your shoes.

Flexibility 101
Before we get to the rules, it’s important to understand the basic — but typically misunderstood — science of stretching. First, a couple of definitions. There are two major types of stretching: static and dynamic.

You’re probably more familiar with the former. For instance, a static stretch for your hamstrings is what you think it is — a movement in which you lean forward until you feel a slight discomfort in the target muscle, then stretch the muscle by holding that position for a few seconds.

Although it’s often prescribed as an injury-prevention measure, static stretching before a workout might be the worst of all strategies. Because it forces the target muscle to relax, it temporarily makes it weaker. As a result, a strength imbalance can occur between opposing muscle groups. For example, stretching your hamstrings causes them to become significantly weaker than your quadriceps. And that may make you more susceptible to muscle strains, pulls, and tears in the short term.

Static stretching also reduces bloodflow to your muscles and decreases the activity of your central nervous system — meaning it inhibits your brain’s ability to communicate with your muscles, which limits your capacity to generate force. The bottom line: Never perform static stretching before you work out or play sports.

A dynamic stretch is the opposite of a static stretch. In this version, you quickly move a muscle in and out of a stretched position. Example: A body-weight lunge is a dynamic stretch for your quadriceps and hips.

Here’s why the difference matters: Improvements in flexibility are specific to your body position and speed of movement. So if you do only static stretching — as most guys are advised — you’ll primarily boost your flexibility in that exact posture while moving at a slow speed. While certainly effective if you’re a contortionist, it has limited carryover to the flexibility you need in sports and weight training, which require your muscles to stretch at fast speeds in various body positions. That’s why dynamic stretching is a necessary component of any program: It improves your “active” flexibility, the kind you need in every type of athletic endeavor.

Dynamic stretching also excites your central nervous system, and increases bloodflow, and strength and power production. So it’s the ideal warmup for any activity.”

From The Science and Art of Baseball Pitching (which in this section, discusses why one wouldn’t want to stretch, and the literature out there that supports it), 44.4: “Running economy is actually improved when muscles are stiff. Craib, Mitchell, Fields, Cooper, Hopewell, & Morgan (1996) concluded running economy needs natural tightness in lower leg muscles and connective tissues to maximize the storage and return of elastic energy, and reduce the need for stabilizing activity. Continuing with the theme that the elasticity of muscles needs to be preserved for high performances, Jones (2002) attributed running performance to metabolism in the muscles and stiffer musculotendinous structures that facilitate a greater elastic energy return during the shortening phase of the stretch-shortening cycle. A certain level of muscle stiffness preservs the storage and return properties of elastic energy that can be used to generate energy in an activity. The contribution of elastic energy to overall muscle performance is as much as 25-40% (Cavagna & Margaria, 1966; Cavagna, Saibene, & Margaria, 1964).

Nelson, Driscoll, Landin, Young, and Schexnayder, (2005) found that stretching before sprinting, slowed 20-meter sprint times. A review of data-based investigations led to the conclusion that stretching did not improve performance capability (Ingraham, 2003).”

From The Science and Art of Baseball Pitching (It has over 500 scientific references), page 44.9: ” When an athlete participates seriously in a sport, that sport develops flexibility of sufficient ranges to meet its most common demands. Turner (1977) found that after six weeks of playing basketball, flexibility changed significantly in a control group that did no particular stretching program. Two forms of stretching programs (PNF and SAS) improved flexibility to a greater degree but a large proportion of those gains were lost within two weeks of cessation (which means they stopped playing) in the sport. Athletes in the stretching program regressed to the level that was stimulated by the activities of the game of basketball itself. The excessive flexibility that resulted from training was lost because it was not stimulated by basketball-alone activities. This phenomenon was also noted by Chevrier (1981) with ice-hockey players.
Chevrier trained collegiated male ice-hockey players to use both PNF and SAS procedures. He found that the training did not increase flexibility over that which already existed. The ranges of movement caused by a pre-scrimmage warm-up were not maintained during the scrimmage, where two-thirds of the time was spent sitting on the benches. However, upon completion of the scrimmage and its warm-down routine, flexibility once again was at pre-scrimmage pre-stretching levels. An interesting finiding of the study was that flexibility was not retained during the simulated competition. It appears that the bench-sitting was sufficient to allow players to parcially ‘tighten-up’.”

And to cap it off, to further show stretching = bad

“Stretching reduces the strength-endurance capability of a pitcher (Kokkonen, Nelson, & Arnall, 2001).
Excessive stretching in warm-ups inhibits strength performance (Kokkonen & Nelson, 1996) and force production (Behm, Button, & Butt, 2001; Evetovich, Nauman, Conley, & Todd, 2003; Fry, McLellan, Weiss, & Rosato, 2003).
Stretching routines should be moderate to minimal and cease at least one hour before the game (Fowles & Sale, 1997).
Stretching reduces throwing velocity(Noffal, Knudson, & Brown, 2004).
Stretching does not prevent injuries (Herbert & Gabriel, 2002; Wilkinson & Williams, 2003).
Some researchers have said that no stretching should be performed at all before explosive activities (Young & Behm, 2003).”

Paul asks…

What would be appropriate to put on my college resume?

Here are some things I am not sure are appropriate, or are, for my college resume, could you list what would be good, please? Also, could any of these be rephrased?

*I am a junior, going into my senior year, applying September of this fall.

1. Discipline: 9th Grade, Misconduct on Computer
2. 8th Grade: Gold Presidential Fitness Award
3. Community Blood Donor
4. Chamber Choir (1 year)
5. Jazz Ensemble (3 years)
6. State-Excellent Vocal Solo Rating
7. Choir Accompanist (3 years)
8. Achievement in Motion/Link Leader (Assigned)
9. Teen Court Volunteer (3 years)
10. Church Video Technician (3 years+)
11. National Honor Society (1 year)
12. National Honor Society Officer (Appointed)
13. Chorus Officer-Web Master (1 year/Appointed)
14. Solo/Ensemble Vocal Accompanist (20+ Songs)

Thank you so, so much for your time! 🙂
Chris

The Expert answers:

Chorus Officer-Web Master (1 year/Appointed)
National Honor Society (1 year)
Chamber Choir (1 year)
Jazz Ensemble (3 years) specify what the group is give backround info
State-Excellent Vocal Solo Rating tell what songs you did under who’s direction etc
Choir Accompanist (3 years
Teen Court Volunteer (3 years)
Church Video Technician (3 years+)

Donald asks…

bathing suit help for pear shaped figure?

I need a little help. i have never been big on bathing suits and fashion so help! im 24 and i have a pear shaped body with small breast. I used to be very fit since i am an exercise science major i used to do a lot of weight training and look nice in a bikini. however i took a desk job 6 months ago and with school and all i gained almost 30 pounds..eeekkk! what a disgrace. Anyway, im working out again and getting back on the fitness bandwagon. However, like i mentioned, i am a pear shaped, so when weight is gained it most of it goes to my thighs and buttocks, so i have cellulite galore (yes i admit it aaahhh damn ginormous thighs) i am a size 8 and i know eventualy i will be back to a size 6 like i used to be but right now its summer and i live in miami so go figure. i need suggestions for a suit that will help me look sassy and confident even though i feel like my thighs are in constant earthquake motion, haha. Please help!

The Expert answers:

Hey 🙂
you could try a swim suit with detail on the top of it, like a bow or ribbon or something, that way the attention wouldn’t be on your lower body. X

Chris asks…

How many calories does this burn/How to find out how many calories this burns?

Complete the following body weight circuit with absolutely NO rest in between exercises

1a. 45-degree lunges (instead of stepping straight out in front, step out and to the side at a 45-degree angle, push off your heel back to start position and alternate) x 15 reps per leg

1b. Jumping jacks x 50 reps (fast as you can go, full range of motion)

1c. Push-ups x 12 reps (if you can’t do regular push-ups, do them off your knees until you get stronger)

1d. Lying hip extensions x 20 reps (see the 2nd video on this post for proper form —> lying hip extensions)

1e. Burpees x 10 reps (no push-up at bottom, but include jump at top position…you can check out this video for proper form —> burpees)

1f. Squat jumps x 12 reps (explode through the jump; don’t sacrifice form on the lowering phase)

1g. Plank x 30 secs (keep back flat, abs tight, body weight is on forearms and toes only)

1h. High knees x 30 secs (as fast as you can go, bringing knees up as high as possible)

—> This is one circuit. Rest 90 secs and repeat 1-3 times, depending on your fitness level.

Lets say doing this once how many calories does this burn? I do this 2-3 times.

I’m14, I’m 5’4 and I weigh 130.

The Expert answers:

Use this site,it allows you to enter your body information as well as the excersize and it will calculate very accurately how many calories you will burn:

http://www.healthstatus.com/calculate/cbc

Robert asks…

An Essay For homework, pls help correct it, or any recommendation thx?

Types of Exercises to Lose Weight
Losing weight is hard for most people; it requires commitment and hard work. A single exercise for everyone won’t work. People usually choose the exercises that they feel it fits them. Exercise has many benefits for our body. It has been proven that physical exercise is important for maintaining physical fitness and has been shown to prevent or treat serious and life-threatening chronic conditions such as high blood pressure, obesity, heart disease, Type 2 diabetes, insomnia, and depression. I can classify the types of exercises to lose weight into three types: Aerobic Exercises, Anaerobic exercises, and Flexibility.

Aerobic Exercises involve physical activities such as, cycling, swimming, walking, rowing, running, hiking. Most people would love to do aerobic exercises but it takes time to exercise, because they work full time and also a family supporter. Time and rest is the first thing you need before you start exercising. Manage your time wisely, do not overdo and be alert with your health. For example, if you are sick, feel dizzy, have a headache or cold, you shouldn’t do aerobic exercise. This type of exercise is the simplest one of all types of exercises. Aerobic exercises increase cardiovascular endurance and help our body to fight many diseases. In addition, this type of exercise is great for those who focus on losing weight and not gaining muscular strength.

Anaerobic exercises such as weight training, functional training, or sprinting increase muscle strength. This type of exercise is not for everybody, but it is one of the most important solutions to lose weight. Not everyone can perform this kind of exercise and develop muscular in strength and endurance, because some has disabilities or disease that doesn’t enable them to stand or do certain things such as lifting heavy things and move things around. Have you ever seen a muscular guy who has a really bad habit and still look healthy and has low body fat? Muscle helps our metabolism to work better and burn more calories in our body than those who aren’t muscular and overweight. The more muscular you are, the more calories you burn per day.

Flexibility exercises such as stretching improve the range of motion of muscles and joints. We usually stretch when we feel the need to, but the study requires us to stretch three times at least. The benefits of stretching include: may improve ROM, reduce risk of injury, prevent post-exercise muscle soreness, and slow delayed-onset muscle soreness (DOMS). There has been some study that claims stretching will improve the metabolism which helps to burn more calories, result of weight loss. Therefore, we should do stretching more often to help our body to resist the injury. In order to do weight training, first thing would be stretching and after the weight training so your muscles won’t suffer from lifting heavy weight. It also helps our joints to work properly and good for later in life.

I really recommend these types of exercises to everyone, because it helps the process of losing weight and wellness. Exercise is recommended for everyone, since it has many benefits that we all need. However, excessive exercise can be harmful. Without proper rest, the chance of stroke or other circulation problems increase.

The Expert answers:

P.s. I didn’t want to change it too much, because it might not sound like yourself. Good luck!

Types of Exercises to Lose Weight

Losing weight is hard for most people; it requires commitment and hard work. A single exercise won’t work for everyone. People usually choose the exercises that they feel fits them. Exercise has many benefits for our body. It has been proved that physical exercise is important for maintaining physical fitness and has been shown to prevent and treat serious and life-threatening chronic conditions such as high blood pressure, obesity, heart disease, Type 2 diabetes, insomnia, and depression. Exercises to lose weight can be classified into three types: Aerobic Exercises, Anaerobic exercises, and Flexibility.

Aerobic Exercises involve physical activities such as, cycling, swimming, walking, rowing, running, hiking. Most people would love to do aerobic exercises but don’t have the time. This could be because they work full time and/or may also have a family to support. Time and rest are the first things you need before you start exercising. Manage your time wisely, do not overdo and be alert with your health. For example, if you are sick, feel dizzy, have a headache or cold, you shouldn’t do aerobic exercises. Aerobic exercise is the simplest of all types of exercise. Also, it increase cardiovascular endurance and helps our body fight many diseases. Finally, this type of exercise is great for those who focus on losing weight and not gaining muscular strength.

Anaerobic exercises such as weight training, functional training, and sprinting increase muscle strength. This type of exercise is not for everybody, but it is one of the most important solutions to losing weight. Not everyone can perform this kind of exercise and develop muscular strength and endurance. For example, some people have disabilities or others may have a disease that doesn’t enable them to stand or do certain things such as lifting heavy things or the ability to move things around. Also, in comparison to those who aren’t muscular and overweight, strong muscles help our metabolism work better and burn more calories. The more muscular you are, the more calories you burn per day.

Flexibility exercises such as stretching improve the range of motion of muscles and joints. We usually stretch when we feel the need to, but the study requires us to stretch at least three times. The benefits of stretching include: improved range of motion (ROM,) reduced risk of injury, prevention of post-exercise muscle soreness, and slow delayed-onset muscle soreness (DOMS). There is one study that claims stretching will improve the metabolism, which helps burn more calories, resulting in weight loss. Therefore, in order to do safe and efficient weight training, the first thing to do would be stretching before and after weight training so the muscles won’t suffer from the lifting of heavy weight. Finally, flexibility exercise also helps our joints to work properly and good for later in life.

I really recommend these types of exercises to everyone because it helps the process of weight loss and wellness. Exercise is also recommended for everyone, as it has many health and wellness benefits that we all need. Just remember, excessive exercise can also be harmful. Without proper rest, the chance of stroke or other circulation problems increase.

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Your Questions About Fitness

Paul asks…

What am i doing wrong? Im using my fitness pal, going to the gym and?

doing slimming world but im not losing weight. I go to the gym every week day in the morning and twice on the night, i do mainly cardio with some strength training. My fitness pal told me to eat 1200 cals a day. However im slighly confused by it, i must be doing something wrong as im not losing weight.
Here is what i did last week, maybe you might be able to see where im going wrong-
Tues
Food-1658 cals eaten
Exercise- 391 cals burnt
Net- 1267
Remaining- -67 cals

Wed
Food- 1532 cals eaten
Exercise- 645 cals burnt
Net- 887
Remaining- 313 cals

Thurs
Food- 1469 cals eaten
Exercise- 551 cals burnt
Net- 918
Remaining- 282 cals

Fri
Food- 1563 cals eaten
Exercise- 301 cals burnt
Net- 1262
Remaining- -62 cals

Sat
Food- 1123 cals eaten
Exercise- 0
Net- 1123
Remaining- 77 cals

Sun
Food- 1561 cals eaten
Exercise- 0
Net- 1561
Remaining- -361 cals

Mon
Food- 1244 cals eaten
Exercise- 555 cals burnt
Net- 689
Remaining- 511 cals

Tues
Food- 873 cals eaten
Exerise- 971 cals burnt
Net- -98
Remaining- 1298 cals

I then got weighed tues night and i put half a pound on, what am i doing wrong? i dont understand why im not losing weight.

I’m female, 5″5, 162lbs. Im trying to shift my baby weight, and a lil bit more (lost 29lbs already) but clearly still overweight.
Please help!

Thanks

The Expert answers:

How many carbs are you eating? Your body will burn oxygen first when working out, then lactic acid, then will tap into carbs to help and lastly will burn stored fat. This means that carbohydrates need to be burned before fat. Eating less calories like you have been doing helps from putting weight on, but just make sure and help your body burn that fat by keeping carbs, starch and sugars down.

Sandy asks…

Anyone using the My Fitness Pal app?

I need more buddies for motivation. Anyone?!?! I have a few friends, but most of them aren’t consistent with the app. My bf gave me a huge incentive to loose weight, but I still need that extra bit of motivation! :o)
Add me @saralulu85

The Expert answers:

You are great that you only need motivation where other need little bit of hard work. Go for some hard work that even you can not even think of than you will see the change, you won’t need motivation

Charles asks…

How many calories do I burn doing The Firm Fat Blasting Cardio?

I got this new workout DVD and I keep a food and fitness journal on My Fitness Pal. Well I have to register how many calories I burn and they don’t have the specific DVD in their database so I have no idea how many I actually burn from the exercise. Could anyone answer this for me?

The Expert answers:

Calories burned depends on your height, weight, and the effort you put into the exercise.

Joseph asks…

what is the right cereal portion for breakfast?

on calorie king and my fitness pal it says that the serving size for cereal is 30g for Special K (what i eat ) but i eat about 2 or 3 of those! i like to eat a big breakfast! im 15 yrs old and female, 53/54kg and 170cm tall

will i gain weight but eating alot of cereal? do you think im eating too much for my heght and weight and age?

The Expert answers:

As it says it is a serving size so you are eating 2-3 servings it is up to you if you feel if it is too much or not, not us. If you are you active a fit then I think two would be enough.*

Susan asks…

Do calorie counter websites really work?

This is my third day using a website called “My Fitness Pal“. You basically enter what you ate and its counts calories,carbs,fat,ect. I really like it, it helps my not pass over 1200 cal. Everytime you enter your food tracker for the day it says something like “If you eat like this everyday for 5 weeks, you will weight this much”. Is that true? Like on my first entry it said i would weight 133 lbs after 5 weeks if I ate like that everyday. I weight 148lbs? Thanks!

The Expert answers:

Hi there! I have my fitness pal app as well and let me tell you its a great app. Yes it works as long as YOU make it work. Add me as a friend on there, my username is: yessica0452 Good luck!

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Candida Albicans – The Hidden Disease

Candida Albicans - The Hidden DiseaseDo you feel tired all the time for no reason at all? Does it sometimes feel like you can’t even think straight and that everything is a complete blur?

If so, you may be suffering from a condition known as Candida Albicans, which can lead to a yeast infection and other more serious, potentially life-threatening conditions.
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Your Questions About Fitness

Charles asks…

What’s a good name for a 24 hour fitness center?

What’s a good name for a 24 hour fitness center?

I need to come up with a creative name for a project.
Thanks.

The Expert answers:

Around the clock fitness spot!

Donald asks…

How is good is the Snap Fitness 24/7 on 23rd Street in Lawrence, Kansas?

I need to know about it!!!

The Expert answers:

The best way to find out is to go in for a free trial membership. Most, if not all, gyms offer a 1-3 day trial so you can see if you like it. They’ll usually ask for some information and then someone will give you a tour of the gym. Make sure to bring workout clothes along once they let you loose on the place.

Mary asks…

Are the basketball courts also open in 24 fitness?

Are the courts always open 24/7 or are there lessons?

The Expert answers:

At my 24hr (Sport), they’re open from 6am – midnight.

Helen asks…

I am 13. Can i go to 24 hour fitness with my mom if she has a membership?

I am 13. Can i go to 24 hour fitness with my mom if she has a membership?

The Expert answers:

Minors 12 – 17: May use 24 Hour facilities without being accompanied by a parent or guardian if the minor is a member or a guest and their parent or guardian signed the financial guaranty and the membership agreement. 24 Hour reserves the right, in its discretion, to require that a parent or guardian accompany a minor.

Mandy asks…

Can I train someone for no monetary gain at 24 hour fitness. If i’m not making any money can they cancel me?

I train a lady at 24 hour fitness and the guy at the front counter said he saw me training a girl. I said it’s a favor. Can he terminate my membership?

The Expert answers:

No, he cannot terminate your membership. However, any bad mistakes in instructing her if she is on medication or a strict diet the fitness centre may feel that will be liable. If she is a friend then they cannot say a word.

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