What is plyometrics
and will you be able to slam-dunk after engaging in this unique form of
exercise? What are crunches and what is the proper way to do them? Exercise
physiologist Miriam E. Nelson, director of the Center for Physical Fitness at
Tufts University in Medford, Massachusetts, and author of several books,
including Strong Women Stay Young
(1997), answers some commonly asked questions about the best way to exercise to
stay fit. Nelson also discusses the value of various forms of yoga and ways to
continue exercising with lower back pain.
Q: What exercises
can I do to prevent or recover from back injury?
A: According to the
American Medical Association, four out of five adults have suffered from
chronic back pain. In the past people were told to lie down and rest to deal
with their back pain. But more recently we have found that such advice actually
contributes to more pain and disability due to the weakening of muscles. Now
doctors are advising patients to get or stay active as a way of dealing with
back pain.
You should
definitely add strength training to your routine, especially exercises that
target the abdominal and the back muscles. Strengthening these muscle groups
will likely help to alleviate some of your pain, because weak back and
abdominal muscles are often contributors to chronic back problems.
Walking will not
exacerbate a back problem, and it is important for overall health. Be sure to
replace your exercise shoes often, as the support your shoes lend is critical.
Yoga and other exercises designed to improve your flexibility have been shown
to reduce risk of back injury..
Q: Is quick walking
or slow jogging more effective at burning calories?
A: When you
exercise, your muscles burn fuel to do their work. This fuel is measured in
calories and comes from three sources: stored carbohydrates called glycogen;
stored body fat found in fat cells tucked away in small droplets in the
muscles; and to a much lesser amount body protein found in muscles and other
lean tissue.
How many total
calories you burn during your activity, as well as how much of this fuel comes
from the three fuel sources, depends primarily upon three factors: the
intensity of the exercise, your overall fitness level, and the duration of the
activity.
During low-effort
exercise, such as walking, fat is the primary fuel source, supplying about 60
to 70 percent of the calories burned; carbohydrates are the secondary source.
As you increase your effort—for example, speeding up your walking pace to a
run—your muscles burn more calories per minute, and a shift begins toward
carbohydrates supplying more of the energy and fat supplying less. Only when
you exercise for long durations at high intensity do you burn protein.
Keep in mind as you
choose whether to walk or run during your workout that the best way to lose
weight or maintain weight if you are at ideal body weight is to burn as many
calories as possible during each workout session.
Q: How do you do
crunches? Are they the same as sit-ups?
A: Crunches are a
modified version of sit-ups. When doing a crunch you lift your torso slightly
up and off the floor, bringing your shoulders slightly towards your hips, not
all the way up to your knees as in a sit-up.
The correct
technique for a crunch is as follows:
- * Lie on your back on a mat, with your knees bent and feet flat on the floor.
- * Place your feet slightly less than hip-width apart.
- * Cup your hands by your ears, keeping your elbows pointed out to the sides.
- * Keep your lower back against the floor so that you are not arching your back.
- * Contract the muscles in your abdomen to slowly lift your torso so that your shoulder blades come off the floor. Beginners may only be able come up one or two inches.
- * Support your head with your hands as you come up but avoid pulling your head forward. Your chin should be tucked in slightly.
- * Keep your eyes focused on the ceiling.
- * Take two counts to lift your torso, hold for one count, and then lower your torso back to the starting position for two counts. Exhale as you lift your torso, and inhale as you lower it.
Q: For the maximum
health benefit, should I devote more exercise sessions per week to weight
training or to aerobics?
A: Strength training
has many benefits for health and well-being, but it doesn’t train your heart
and lungs. For that essential piece of the fitness picture, you need aerobic
exercise. Conversely, aerobic exercise won’t make you strong. If you are trying
to stay fit by only doing aerobic exercise, the ultimate irony would be to live
to an old age with a healthy heart—only to find yourself too feeble to remain
independent.
It is essential to
strike a good balance between strength training and aerobic exercise to make a
healthier you. A good general rule of thumb is to try to get a minimum of about
20 to 30 minutes of vigorous aerobic activity three times per week and 20 to 30
minutes of strength training twice a week.
Q: What is a good
way to make sure I'm exercising at a safe yet beneficial level?
A: The key to
maximizing results during aerobic activity is to work out at the right
intensity. The average healthy person will want to work out at 60 to 80 percent
of their maximum heart rate. Maximum heart rate can be approximated by
subtracting your age in years from 220. For example, a 30-year-old woman’s
maximum heart rate would be 190 beats per minute. She would want to maintain a
target heart rate between 114 and 152 beats per minute (bpm) during her
workout, thereby staying within the 60 to 80 percent of her maximum heart rate
range.
Heart rate monitors
are an effective way to gauge your heart rate. Another alternative, and a less
expensive one, is to take your own pulse. In addition to checking your pulse
routinely throughout your workout, be aware of how you are feeling overall as you
exercise. You should always be able to talk during your workout.
Q: Is it true that
muscle weighs more than fat? If so, will I gain weight when I start strength
training if I don’t go on a diet?
A: I am often asked
whether strength training will make women gain weight or look bulky, and I’m
happy to report that the answer is a resounding “NO!” Here’s why: One pound
equals one pound regardless of whether the pound is fat, muscle, or some other
substance such as butter or steel. Muscle is denser than fat and therefore
takes up a smaller amount of space per pound than fat. Some scientists estimate
that the space that one pound of muscle occupies is about 22 percent less than
one pound of fat! If a woman begins strength training and eats exactly the same
number of calories as she did before she began lifting weights, she may lose
some weight because she is burning additional calories while exercising. Even
more significant will be the change in her body composition. She will gain
muscle and lose fat, even if her body weight stays the same. In my experience,
most women drop a dress size or two after they have been strength training for
a couple of months—because their body shape has changed for the better.
Q: What is
plyometrics, and is it an effective method of exercise?
A: Plyometrics is an
advanced training technique aimed at linking strength with speed of movement to
produce power. To use a conceptual mathematic equation, plyometrics is strength
plus velocity equals power.
Plyometric exercises
teach muscles to respond quickly and powerfully. By stretching a muscle tightly
and then quickly contracting it, plyometric drills enable a muscle to reach
maximum strength in as short a time as possible. With plyometric training, people
seek to train the body's fast-twitch muscle fibers so that they can load, or
stretch, the muscle more quickly, and in turn, unload it more quickly to
produce more power. In terms of basic muscular physiology, a prestretched, or
loaded, muscle is capable of generating more force than an unstretched muscle.
Higher than normal
forces are put on the musculoskeletal system during plyometric exercises, so it
is important for the athlete to have a good, sound base of general strength and
endurance. A thorough grounding in weight training is essential before you start
plyometrics. It has been suggested that athletes be able to squat twice their
body weight before attempting depth jumps. However, less intensive plyometric
exercises can be incorporated into general circuit and weight training during
the early stages of training so as to progressively condition the athlete.
Simple plyometric drills, such as skipping, hopping, and bounding, should be
introduced first. More demanding exercises such as flying start single-leg hops
and depth jumps should be limited to thoroughly conditioned athletes.
Q: When my walking
sneakers get too worn to use for walking, can I wear them when I do my
non-aerobic exercise videotapes?
A: It is very
important to replace your walking or running shoes frequently to maximize your
training routine and minimize injuries. After your shoes are past their prime,
you certainly can wear them at other times. You can wear them during your
non-aerobic exercise videotapes as long as the exercises in the videotapes are
done while seated or on the floor. If the exercises are standing or marching
(i.e., weight bearing), then you should be using shoes that you would normally
use for walking or running.
Q: Why are Spinning
classes so popular? Can't I get the same benefits from riding a stationary bike
on my own at home?
A: Spinning, or
stationary biking, is very popular. It has skyrocketed in popularity since
being introduced by Schwinn in 1995. Gyms across the country conduct Spinning
classes as an alternative to other forms of aerobic exercise.
You can achieve the
same benefits of riding a stationary bike at home. However, research shows that
most people will likely enjoy—and therefore continue—their exercise program
when done in a group setting. Also, you are more likely to work out at a higher
intensity during a Spinning class, and this will help you improve your fitness
level faster. Another good reason to participate in a class setting is to
assure that your bike is set up properly. Remember, no exercise equipment is
one size fits all.
Q: How important is
stretching, and should it be done before or after exercise?
A: Stretching is an
important component of any well-rounded exercise program. Stretching enhances
flexibility. If you have strong, flexible joints all physical activity will be
easier and more enjoyable, and you’ll be less likely to suffer injuries. Furthermore,
there is new research that demonstrates that stretching between sets of
strength training exercises helps gain more muscle strength from an exercise
program. It is recommended that you stretch after you have warmed up a little
and that you stretch after you have completed your workout. If you can only do
one stretching session, however, do it either between sets of strength training
exercises or at the end of the session.
Q: How can I tighten
my inner thighs? What exercises do you recommend?
A: First, you need
to realize that it is impossible to 'spot' reduce. This means you cannot change
one specific area of your body— the inner thighs or stomach or upper arms—by
doing a specific exercise like leg lifts or abdominal crunches or triceps extensions.
To become more satisfied with the shape of your inner thighs you need to
address your body's overall fitness level. Toned inner thighs are the result of
your health, diet, body weight, and fitness as a whole.
Ask yourself the
following questions as a mini-assessment: Are you currently at your healthy,
ideal body weight? Are you eating a balanced diet that includes whole grains,
whole foods, fruits, and vegetables? Does your fitness program include aerobic
exercises such as walking for your heart and lungs, strength training for your
muscles and bones, and flexibility exercises for your muscles, tendons, and
ligaments?
Q: How can I assess
the trainers at my gym, other than by checking their credentials?
A: It takes more
than certification to make a great teacher, and the same holds true for
trainers. The best trainer is one who matches your needs. The trainer I would
recommend for an Olympic-caliber athlete is not the same one I’d suggest for an
out-of-shape, 47-year-old woman who wants to begin training. Ask yourself the
following questions in order to help you make your assessment: Has the trainer
helped people like you? Does he or she understand and share your goals? Are his
or her instructions easily understood? When the trainer corrects you, do you
feel helped rather than criticized? Do you feel comfortable asking questions?
Has the trainer adapted his or her program to fit your needs?
Q: Will I get a
better workout if I wear a weighted vest or hold weights when I walk on my
treadmill?
A: I do not
recommend using dumbbells, wrist weights, or ankle weights when walking, as
doing so increases your risk of injury. Holding weights can strain your neck
and shoulders and makes it difficult to maintain correct arm movement and
posture. Also, weights that are light enough to hold when walking are not heavy
enough to increase your strength.
Ankle weights may
cause you to trip and fall and can alter your stride, causing muscle strain.
Why take the chance when there is little benefit and greater risk of injury? A
weighted vest is safe to use while walking but is probably not all that
beneficial.
If you are
considering using weights to increase the intensity of your walking workout, we
recommend that you walk at a slightly faster pace or increase the incline of
your treadmill instead. You may also consider using a heart rate monitor or
timing yourself to accurately measure the intensity of your walking workout.
This will give you an objective way to increase your pace if you need a greater
challenge.
Q: In the
weight-training videos I use, there's often a short break between exercises.
Should I use this time to recover, or should I do some aerobic activity, such
as jogging in place?
A: The best activity
to perform during the short breaks in the weight-training video is stretching
exercises of the muscles that you have just been exercising. Current research
is showing us that you will gain more strength and flexibility if you take the
time between sets of exercises for stretching.
Q: In weight
training is it more beneficial to increase the amount of weight or the number
of repetitions?
A: To get the most
benefit out of a strength-training program it is best to keep the repetitions
from 8 to 12 for each exercise. The American College of Sports Medicine
recommends that you complete 1 to 3 sets for each exercise. The most important
aspect of any strength-training program is that you work out at a high enough
intensity so that your muscles get enough stimulation to get stronger. You will
not get bulky by following a routine that includes 6 to 12 exercises, 8 to 12
repetitions of each exercise, and 1 to 3 sets of all the exercises at a high
intensity. You will gain some muscle, lose fat, and get much stronger.
Q: Why shouldn’t I
make my own weights for working out?
A: I have seen
suggestions ranging from lifting one-pound soup cans to lifting buckets or
one-gallon jugs filled with sand. Please do not improvise! Plastic jugs and
buckets are not made for strength training: They’re not designed to hold that
much weight, and the handles are designed for carrying, not lifting. They could
easily break and injure you. Using soup cans doesn’t pose this danger, but
their light weight won’t help you build muscle.
Q: Will I get the
same results if I exercise one day for 60 minutes instead of two days for 30
minutes each?
A: The current
recommendation from the Centers for Disease Control and Prevention and the
American College of Sports Medicine is to “accumulate 30 minutes or more of
moderate physical activity on most, preferably all, days of the week.” I
encourage all individuals to do their best to have some physical activity on a
daily basis. Physical activity is a key to long-term health and weight control.
If you have the
choice between one 60-minute workout versus two 30-minute workouts, I would
recommend that you choose the two 30-minute vigorous workouts spread out over
the week so that you are getting some physical activity throughout the week.
You will actually experience some loss in the benefits of exercising if you
wait six days between workouts. In addition, you put yourself at increased risk
of sports-related injuries by working out just one time per week.
Q: I've tried doing
yoga but find it too slow and static. Is there a faster-paced form?
A: Yoga is one of
the most ancient art forms, originating in India thousands of years ago. It is
terrific exercise that reduces stress and increases both flexibility and
coordination, and it improves overall health and fitness. Yoga can be practiced
by anyone and can be tailored to satisfy every individual's needs.
Power Yoga, which is
also known by the Sanskrit term Vinyasa Yoga, is likely the best form for those
looking for the benefits of yoga without the methodical pace. A vinyasa is a
series of flowing movements that warm up the body. Power Yoga is an active form
of yoga, in which a person moves quickly through the poses, called asanas, not
holding them as long as in other styles of yoga. It is virtually guaranteed
that Power Yoga will give a real challenge to the muscles.
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