Exercise Your Judgment

In our quest for firmer thighs, toned triceps, defined arms and abs, we are constantly on the hunt to get our hands on information that can help to improve our bodies.  The problem, not all information is accurate.  There is so much misinformation; we don’t know fact vs. fiction.

As a Personal Trainer/Fitness Instructor, I strive to continue to keep up-to-date with fitness, health and new research findings. Because I crave knowledge, information and especially safety on specific exercises, I personally attend a variety of diverse workshops/seminars and read specific printed and online journals. I also consult with my favorite Physical Therapist John, owner of The Physical Therapy Center of Rocky Hill.  We often discuss low-back pain, contraindications of specific exercises, effective core exercises and ways to strengthen different parts of the body prone to injury. My main goal and purpose is to continue to educate myself with quality information so I can pass it along to you and deliver safe fitness classes! So here goes, here are several exercise myths debunked! 

Can you spot reduce specific areas?
I get this question all the time. I wish, if there was a way, I would have found it by now! It is not possible to burn fat off in one specific area. Your best bet, incorporate cardio, flexibility (yoga), strength (training all muscles groups) and core training to effectively work the whole body along with a healthy eating plan. By incorporating all the components of fitness with healthy eating is a sure way to tone, trim and reshape your body!

Which is better, machines or free weights?
It depends on your level of experience.  Machines may be beneficial for someone new to exercise or for those who need their body weight supported. Free weights engage the whole body and core for an effective functional workout, just how the body operates in the real world. Someone who is already fit and looking to continue to change their body, free-weights adds more diversity and challenge in
training the body.

Crunches, are they the answer to 6-pack abs?
Actually, we all have a 6-pack, called the Rectus, Abdominis Muscle, a superficial muscle that runs from your sternum to your pubic bone. Your percentage of body fat will dictate whether or not the 6-pack is visible as well as genetics. The problem, a crunch never engages your transverse muscle, the deepest abdominal muscle. There are so many other effective exercises to help strengthen the core. Don’t waste your time with crunches. A few favorites, all effective:  plank, forearm plank, side plank, full and half jackknife, v-sit with rotation, Swiss and Bosu ball exercises, balance exercises and Yoga/Pilates moves. Don’t forget to work the lower back, the opposing muscle to the abs.  Another key to toned, strong and sleek abs/core is healthy eating!  ONLY healthy eating with all components of fitness will give you a strong, toned and sculpted core!

You have hit plateau in making changes to your body, what should you do?
Keep your workout fresh!  Doing the same workout routine does not challenge the body. Using the same muscles with the same repetitive motion makes your muscles much more prone to injury. The best way to break through a plateau, change up your workout routine every 4 to 6 weeks. Try a new class that you haven’t done before, try walking/running if you haven’t done before or add different strength exercises to your routine. The best most effective way to break through a plateau is through interval training. Interval training involves bursts of high intensity work. This high intensity work is alternated with periods of lower intensity activity. Example: Walking: pick up the pace for 1 minute, slow the pace for 1 minute, jog for 1 minute.

The sky is the limit; can you eat whatever you wish as long as you exercise?
Honestly, I tried this a few times, no go! You would be surprised how long it takes to burn off extra calories. We all love our food and that is how it should be. Enjoy eating healthy non-processed foods; you’ll have more energy and look and feel great! Exercise along with proper nutrition is the only way to maintain a healthy weight and lifestyle. 

Cardio vs. strength, which one will facilitate weight loss faster?
Actually both. Cardio burns fat and strengthens the heart; strength training builds muscle increases metabolism and the only way to sculpt/reshape the body. Muscles are metabolically active, allowing your body to burn calories at a bit higher percentage. Don’t play favorites; dedicate time for both along with proper nutrition for the best results.

When should I stretch, before or after a workout?
There have been lots of studies done, the latest advocates static stretching (hold 30 to 40 seconds) done at the completion of a workout because your muscles are warm at this time. Stretching should be included in your workout to help increase flexibility which aides in injury prevention, increases range of motion and reduces tightness. Consider a dynamic warm up as a safer way to help warm muscles prior to your workout.

Lynn MacDonald ACE Certified Personal Trainer/Registered Yoga Teacher Core Power, LLC.  www.getcorepower.com