Exercise Q & A
Page 1 of 13 | Q: | Margot asks: Since I do your circuit routines at the gym, sometimes with it being so busy, it is hard to complete all the exercises in the prescribed order. Will I get the same benefit if I do four sets of each exercise all back to back, rather than doing one set at a time as directed in your circuit training program?
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The concept of Circuit training is one that keeps you moving from one exercise to
the next in a quick pace... keeping your heart rate up and allowing you to work a different muscle while the previously worked muscle group rests. This training process burns fat, increases lean muscle mass
and increases your muscular endurance. Sitting at a machine and doing your 3 or 4 sets back to back is an acceptable way of training, however it
defeats the whole circuit training concept by allowing yourself recovery time.
If you are working out at a gym, it is rare that you will be able to complete all of your circuits with every exercise completely in order from start
to finish. With other people waiting for the same machine as you, it may be necessary to go a little bit out of order with your circuits, in order to keep moving.
Another thing I often do with my clients is have them do jumping jacks, step ups or lunges, if we have to wait a few seconds in between exercises.
This keeps the muscles engaged and the heart rate up. But if all else fails, just remember that it is fine to go out of order.
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| Q: | What do you think about liquid meal diets? | | A: | I would not recommend adhering to liquid meal replacement diets or any other fad diets.
I do recommend eating healthy mini-meals through out the day and following the food guide pyramid.
I believe it’s fine to incorporate health bars and drinks into your diet
occasionally, but following a diet regime which incorporates the every day
and sometimes several times a day use of those products, will leave you short
on nutrients and will also be detrimental in your forming of good long term
food habits.
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| Q: | What are the best exercises for saddlebags? | | A: | Fat (also know as cellulite) that collects in the thigh, butt and hip area is referred to as saddlebags. So how do you get rid of saddlebags?
Bear in mind that there are no exercises that you can do to target fat loss to a particular area of the body. To reduce body fat, you must maintain and appropriate diet and exercise regularly… including cardiovascular exercise and well as strength training.
Incorporating strength training into your routine is a must for several reasons. First, because you will be building muscle mass which increases your body’s fat burning ability. Secondly, strength training will tighten the muscles of your lower body, but in order to see a noticeable difference, you have to lose the fat first.
If you are taking in more calories than you are expending over the course of time, then you won’t lose the excess body fat (saddlebags) and the muscles that you are building with strength training will be hidden under the fat. This is not a total loss, since the extra muscle is increasing your body’s fat burning ability, but the goal is to get rid of the excess fat.
In summary, the solution to getting rid of saddlebags is not just to do a particular exercise. It’s just not that simple. First, be sure that you are eating a healthy low-calorie diet. Complete a strength training routine 3 to 5 days a week in addition to at least 2 cardio workouts per week. To target tone the hips, gluts and thighs perform exercises like squats and lunges.
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| Q: | What is the cause and solution for that pain you sometimes get in your side when you exercise? | | A: | Those painful cramps that you can get below your ribcage while exercising are called side stitches. The cause is usually shallow breathing. Accordingly, one of the most effective remedies for side stitches
is simply to take very deep breaths so that your stomach expands each time you inhale.
If you’re exercising outdoors in very cold weather it’s often uncomfortable or even painful to breathe frigid air deep into the lungs. This can make side stitches more likely and also more difficult to resolve. If this is the case, then warm up indoors before heading outside to exercise. If your lungs are given a chance to warm up, they’ll be better able to accommodate the cold air, and you’ll be able to breathe more easily and more deeply.
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