What is Fitness and How do we Get There?
14 November 2006, 10:30 AM MST
Read more about Mary Jayne Johnson
Transcript
TOM COSTIGAN:
I have a balance problem when I exercise. Any suggestions has to how to improve my balance?
Also, my husband has a bad back. What exercises should he do at the gym? We are in our mid 60's. Thanks, Sue
Also, my husband has a bad back. What exercises should he do at the gym? We are in our mid 60's. Thanks, Sue
Mary Jayne Johnson:
Sue,
Maintaining balance is critical to all of us, particularly as we progress in age. The first thing to address is whether or not you have any health reasons that would cause balance issues; e.g. inner ear problems. Assuming that you do not have any of these issues, one of the first things to work on is what has been termed "the core" or basically all of the muscles between your shoulders and your pelvis. Learning to engage and strenthen these muscles will help support you when you are balance challenged. Secondly, begin slowly. You don't want to set yourself up for a fall. There are several exercises that will help you. Try this one: Initially, you can stand with support, holding on to a table, wall, or ballet bar. Try weight bearing on one leg (take the other foot off of the floor) then the other. As you progress you can take your hands away from the support. Eventually you can even try closing your eyes. Also, while holding on to the support raise up on to your toes and then back down. Follow the same progression mentioned above.
There are also several pieces of exercise equipment that can aid in balance. However, I would recommend working with an instructor or personal trainer initially to assure that you are working safely.
Maintaining balance is critical to all of us, particularly as we progress in age. The first thing to address is whether or not you have any health reasons that would cause balance issues; e.g. inner ear problems. Assuming that you do not have any of these issues, one of the first things to work on is what has been termed "the core" or basically all of the muscles between your shoulders and your pelvis. Learning to engage and strenthen these muscles will help support you when you are balance challenged. Secondly, begin slowly. You don't want to set yourself up for a fall. There are several exercises that will help you. Try this one: Initially, you can stand with support, holding on to a table, wall, or ballet bar. Try weight bearing on one leg (take the other foot off of the floor) then the other. As you progress you can take your hands away from the support. Eventually you can even try closing your eyes. Also, while holding on to the support raise up on to your toes and then back down. Follow the same progression mentioned above.
There are also several pieces of exercise equipment that can aid in balance. However, I would recommend working with an instructor or personal trainer initially to assure that you are working safely.
lori:
I would like to know the quickest way to burn off fat from my thighs and mid section. I do not need to loose weight, I just want to burn the fat so I can have definition and build muscle
Mary Jayne Johnson:
Lori,
Alas, if there were an easy answer to this question, I would be a millionaire and none of use would have this problem! The truth - despite what you may see advertised - is that there is really no such thing as spot reduction. Your body will take off fat in the reverse order that it put it on. Have you noticed that when you begin to lose weight that maybe you lose it in your fingers or arms first - but maybe not your problem areas?
Here are some tips to help you get that fat off:
1. Be diligent with your exercise and eating routine. It will take some time - don't give up.
2. Do - If you haven't already done so, make sure you are exercising regularly -include both aerobic types of exercise as well as strenth training. Both are important to decrease fat tissue and increase muscle tone.
3. Do - Eat a well balanced diet that includes a variety of vegetables, fruits and whole grains.
4. Avoid - foods that don't provide good nutrition. This would include sodas, alcohol, white bread, sugary snacks, chips etc.
Tip: When selecting your exercise routine - find something you enjoy!
Good Luck Lori - You CAN do it!
Alas, if there were an easy answer to this question, I would be a millionaire and none of use would have this problem! The truth - despite what you may see advertised - is that there is really no such thing as spot reduction. Your body will take off fat in the reverse order that it put it on. Have you noticed that when you begin to lose weight that maybe you lose it in your fingers or arms first - but maybe not your problem areas?
Here are some tips to help you get that fat off:
1. Be diligent with your exercise and eating routine. It will take some time - don't give up.
2. Do - If you haven't already done so, make sure you are exercising regularly -include both aerobic types of exercise as well as strenth training. Both are important to decrease fat tissue and increase muscle tone.
3. Do - Eat a well balanced diet that includes a variety of vegetables, fruits and whole grains.
4. Avoid - foods that don't provide good nutrition. This would include sodas, alcohol, white bread, sugary snacks, chips etc.
Tip: When selecting your exercise routine - find something you enjoy!
Good Luck Lori - You CAN do it!
Jasmine:
How much protein should I eat after exercising? I do about 30 minutes of cardio and then weight-lifting.
Mary Jayne Johnson:
Jasmine -
The amount of protein you need is determined by your body size and the amount of exercise that you are doing.
Typically, the average American consumes enough protein to maintain and/or build muscle mass.
A good rule of thumb is to eat a balanced diet that includes a healthful source of protein with your meals and snacks.
The amount of protein you need is determined by your body size and the amount of exercise that you are doing.
Typically, the average American consumes enough protein to maintain and/or build muscle mass.
A good rule of thumb is to eat a balanced diet that includes a healthful source of protein with your meals and snacks.
donn:
I've just started stretching for ski season. Should I bounce or is that not the current fad for stretching?
Mary Jayne Johnson:
Don,
Good for you for starting a stretching program! Stretching is essential to help reduce injury.
There are many types of stretching techniques that can be done to enhance flexibility. However, the style of stretch that we call "ballistic" is not generally considered safe. Bouncing stretches can cause your muscles to "think" they are over-stretched and can actually result in injury. If you are stretching on your own - without a trainer or instructor - a static stretch is probably the safest method. Simply hold your stretch for about 4 or 5 slow deep breaths about 20 - 30 seconds. Try to relax into the stretch with both your mind and body. Imagine the great times you will have on the slope with your lithe physique!
Good for you for starting a stretching program! Stretching is essential to help reduce injury.
There are many types of stretching techniques that can be done to enhance flexibility. However, the style of stretch that we call "ballistic" is not generally considered safe. Bouncing stretches can cause your muscles to "think" they are over-stretched and can actually result in injury. If you are stretching on your own - without a trainer or instructor - a static stretch is probably the safest method. Simply hold your stretch for about 4 or 5 slow deep breaths about 20 - 30 seconds. Try to relax into the stretch with both your mind and body. Imagine the great times you will have on the slope with your lithe physique!
Rebecca Szymanski:
I get pain in my knee joints whenever I do weight-lifting exercises for my thighs. Any suggestions? Also, I often develop back pain after abdominal exercises.
Mary Jayne Johnson:
Rebecca - There are several things to consider if you are experiencing pain as a result of exercise. Of course the first thing is to make sure you do not have an injury of some sort that should be seen by a physician. Assuming you have healthy knees and back, there are a couple of things that come to mind:
What kind of leg exercises are you doing?
Are you lifting to much weight?
Are you working within the appropriate range of motion?
Are you maintaining proper form?
The fact that you are experiencing back pain following abdominal exercises leads me to believe that your core is not strong enough to support the level of exercise that you are doing. This would be true for ALL of the exercises you are doing.
It sounds as though your back and joints are taking on the brunt load because the core is not doing its job.
Seek out a qualified instructor or trainer and find out how you can maximize your workout by initiatiing from your core.
What kind of leg exercises are you doing?
Are you lifting to much weight?
Are you working within the appropriate range of motion?
Are you maintaining proper form?
The fact that you are experiencing back pain following abdominal exercises leads me to believe that your core is not strong enough to support the level of exercise that you are doing. This would be true for ALL of the exercises you are doing.
It sounds as though your back and joints are taking on the brunt load because the core is not doing its job.
Seek out a qualified instructor or trainer and find out how you can maximize your workout by initiatiing from your core.
Jasmine:
If I exercise in the morning, it doesn't take long for me to reach my target heart rate, but if I exercise in the evening, I have to work longer and harder to reach that rate. Is that normal? And why does that happen?
Mary Jayne Johnson:
Jasmine,
With regard to Heart Rate, the first thing to ask is whether or not the "target" you are working toward is appropriate for you. Some methods are considered to be more accurate than others. There has been quite a bit of research on heart rate and we know that the most of the time the target heart rate is a "guestimate".
If you are using a Heart Rate monitor, I would suggest meeting with someone who has had significant experience in Heart Zones training. They can help you understand the right "Zone" for your heart rate training.
Otherwise, most fitness professionals are now utilizing the Rate of Percieved Exertion to monitor the intensity of your workout. This is simple and can be done basing exertion on a 1 - 10 scale. A qualified instructor or personal trainer can help you find the exertion level that corresponds to the training results you are trying to achieve.
With regard to Heart Rate, the first thing to ask is whether or not the "target" you are working toward is appropriate for you. Some methods are considered to be more accurate than others. There has been quite a bit of research on heart rate and we know that the most of the time the target heart rate is a "guestimate".
If you are using a Heart Rate monitor, I would suggest meeting with someone who has had significant experience in Heart Zones training. They can help you understand the right "Zone" for your heart rate training.
Otherwise, most fitness professionals are now utilizing the Rate of Percieved Exertion to monitor the intensity of your workout. This is simple and can be done basing exertion on a 1 - 10 scale. A qualified instructor or personal trainer can help you find the exertion level that corresponds to the training results you are trying to achieve.
Jasmine:
Should you do ab exercises every day or every other day?
Mary Jayne Johnson:
Jasmine,
Your question has been an age-old debate in the fitness world. In my opinionm the answer to your question depends on the type of abdominal exercise you are doing.
The abdominal muscles should be working in conjunction with the rest of your core on-going throughout the day to support your posture and assist in efficient and effective movement. From that perspective, appropriate ab-work can be done most, if not all, days of the week.
However, if you are doing exercise with weights, geared toward hypertrophy of the rectus abdominus (the six-pack muscle), I would recommend skipping a day between ab workouts.
Remember that you don't need weights to work the abs if you are seeking a firm midsection. Also, keeping the core strong will help improve your posture and reduce fatigue toward the end of the day. So - my vote is to skip the weight machines and work on maintaining a strong core througout the day - everyday.
Your question has been an age-old debate in the fitness world. In my opinionm the answer to your question depends on the type of abdominal exercise you are doing.
The abdominal muscles should be working in conjunction with the rest of your core on-going throughout the day to support your posture and assist in efficient and effective movement. From that perspective, appropriate ab-work can be done most, if not all, days of the week.
However, if you are doing exercise with weights, geared toward hypertrophy of the rectus abdominus (the six-pack muscle), I would recommend skipping a day between ab workouts.
Remember that you don't need weights to work the abs if you are seeking a firm midsection. Also, keeping the core strong will help improve your posture and reduce fatigue toward the end of the day. So - my vote is to skip the weight machines and work on maintaining a strong core througout the day - everyday.
Nancy:
Thanks, Mary Jayne for your time.
Mary Jayne Johnson:
Your welcome Nancy - this was fun! I hope you are happy with the response (and responses)!
mj
mj