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GENERAL
QUESTIONS REGARDING MyHealthandFitness
What
is MyHealthandFitness?
What is the purpose of MyHealthandFitness?
How reliable is the information on the MyHealthandFitness
web site?
How can I submit an article for consideration
to the MyHealthandFitness web site?
If I am not a licensed professional, can I
submit an answer or article if I write the material with a co-author
who is licensed or certified?
Does MyHealthandFitness offer a personal trainer
certification?
GENERAL QUESTIONS REGARDING FITNESS
Is
exercise safe?
I’m 35 and slowly gaining weight, but I can’t
seem to get the time to workout, what can I do?
I have never exercised before. How do I begin?
What is the best time of day to exercise?
I’ve heard many opinions about eating and exercising.
How long should I wait after eating to start my exercise program?
What should I eat as a meal before I work out?
How soon and how much should I eat after a workout?
How much should I weigh?
What is aerobic exercise?
What factors affect cardiovascular training?
How often and how hard should I train?
Is it better to break my exercise sessions up,
or exercise for a longer period?
What's the best way to determine Body Fat Percentage?
Should I train my muscles as well as perform aerobic
exercises?
How important is warm-up prior to activity?
Can
I use a sauna or hot tub after a workout?
Can or should exercises be grouped into certain
categories?
Is it better to exercise after or before eating?
What's the leading cause of death in America?
What is one major factor for heart disease and
other health problems?
Does a moderate to low-intensity activity exercise
have benefits?
What type of activity is best for improving
the ability of your heart and lungs?
What percentage of American adults gets enough
exercise to achieve cardiovascular fitness?
If I exercise, will I prevent heart disease?
I have been inactive for years. Should I see a doctor
before I begin an exercise program?
How good are the various types of fitness equipment
advertised on TV?
How much physical activity is enough?
Do I need to perform vigorous exercise?
Does exercise counteract the harmful effects of
other risk factors such as heart disease?
Do women obtain the same benefits from exercise
as men?
I am a senior citizen. Is it too late for me to
become physically active? And, should I take special precautions?
I’m a parent, how can I ensure that my children
are physically fit?
What are step aerobics?
What is proper stepping technique?
How high should my step be?
Question: What
is MyHealthandFitness?
Answer:
MyHealthandFitness is the leading health, fitness, nutritional, and
wellness content destination on the Worldwide Web. We incorporate training
and education in all related fields of study in the fitness, health,
nutritional, and wellness industries to bring scientifically supported
information from these industries to our customers and the general public
in a meaningful way. Thus, we encompass much more than simply fitness,
resistance training, and aerobics. A life’s plan and strategy
to live a healthy life must incorporate much more than simply how to
exercise or eat.
Ongoing
training and education in all these areas is the key to creating a lifestyle
of health and longevity. Here at MyHealthandFitness the reader can find
answers to all of their questions. If the answer to your question cannot
be found on our site, we invite you to email one of our professionals
who will give you a prompt answer. Our motto is:
DRIVE for It; INTENSITY
It, DESIRE It or more
simply, DID It! Dr. Tindall states that, “Nothing can be achieved
when a goal has not be set to pursue it!”
Question:
What is the purpose of MyHealthandFitness?
Answer:
The purpose of MyHealthandFitness is to provide information in all areas
of fitness, training, diet & nutrition, health & wellness, eating
disorders, and other related issues to the individual. Regardless of
age or fitness level, our purpose to share information and guidance
in these areas, whether you are a novice or a professional athlete.
If we cannot provide such information, we will guide you to an expert
who can. And, best of all, this information is provided free of charge,
except for such services as designing a personal fitness program, nutritional
plan, fitness products, and some other areas. Please explore our web
site and enjoy the wealth of information on it. If there are certain
issues that you cannot find information about, please email one of our
experts and check back for the answer to be posted in one of our Q&A
sections.
Question:
How reliable is the
information on the MyHealthandFitness web site?
Answer:
The information posted on this site is backed by the latest scientific
research in the health, fitness, and nutritional industries. Because
the primary goal of MyHealthandFitness is to provide the individual
with all the facts and none of the hype about related issues that are
often associated with questionable motives by others in these industries
such as the selling of products that cannot back specific claims, it
is important to us that the information we provide is within the boundaries
of that reported by research and medical professionals. If you find
any questionable answers or data, we ask that you bring it to our immediate
attention. Also, all individuals who post answers or submit articles
on our site must be a licensed professional such as a therapist, i.e.,
MSPT, M.D., registered dietician, Ph.D. or the like. Professional trainers
must have either an ASCM, CSCS, or ISSA certification. All articles
and posted answers are edited for technical accuracy. While journal
references and supporting data for articles are not usually posted,
they are retained for future questions about the posted article.
Question:
How can I submit an article for consideration
to the MyHealthandFitness web site?
Answer:
Send an query e-mail describing the primary thrust of the article in
a brief 200-word synopsis. We will review it and provide an answer to
you within 3 working days. Also, please provide a brief resume and contact
information with your inquiry. E-mail to info@myhealthandfitness.com
Question:
If I am not a licensed professional, can
I submit an answer or article if I write the material with a co-author
who is licensed or certified
Answer:
Yes. If the co-author has the necessary credentials, the article may
be submitted. Acceptance is determined by our editorial board.
Question:
Does MyHealthandFitness offer a personal trainer
certification?
Answer:
No. However, we do offer tips for professional trainers in our “Trainers
Forum” section. Also, if you desire to become certified, we recommend
at least one of the following three: ASCM (American College of Sports
Medicine: acsm.org; CSCS (offered by the National Strength and Conditioning
Association as a Certified Strength and Conditioning Specialist: ncsa-lift.org;
and ISSA (International Sports Science Association: issacertification.com).
GENERAL QUESTIONS REGARDING FITNESS
Question:
Is exercise safe?
Answer:
Although the potential health benefits of exercise greatly outweigh
the risk, there is always a very slight increased risk of death due
to heart attack during vigorous exercise. This is why one should begin
slowly. Consult your doctor first, especially if you have any concerns,
have been sedentary for some time, are overweight, middle-aged or older,
or have a medical condition. All of these factors relate to the safety
level of exercising.
Question:
I’m 35 and slowly gaining
weight, but I can’t seem to get the time to workout, what can
I do?
Answer:
You’re not going to like what I’m going to tell you but,
quit making excuses! I believe in honesty, not political correctness.
If a person is fat they are fat, not anorexically challenged! You either
want to work out and be fit or you don’t. First, make a plan and
second, stick to it no matter what! You’ll be glad you did. What
is it worth to you to be fat? What is it worth to you to be fit? It’s
scientifically proven that a regular fitness program will enhance your
fitness level and increase longevity along with a host of other benefits.
As a personal note, my father became addicted to smoking at age 11.
For years both myself and doctor’s pleaded for him to both stop
smoking and begin an exercise regimen. He did neither and died at the
age of 63 from coronary obstructive pulmonary disease. What was his
excuse? It no longer matters to him. What could or would be anyone’s
excuse should he or she die from coronary artery disease at middle age
because he or she wouldn’t commit to a regular fitness and nutritional
program? The number one stumbling block to achieving a fitness goal
is making excuses why one can’t do it for lack of time, no facility,
and innumerable other reasons. Can’t never could do anything;
eliminate this word from your vocabulary.
Question:
I have never exercised before.
How do I begin?
Answer:
Start slowly and gradually increase intensity. Walking is the easiest
way to begin a program if you are inactive. Begin with a 1-2 mile walk
then, slowly increase both distance and time. Measuring time is the
easiest method to keep track of both. A weight program would be done
in the same manner, i.e., gradually at first, increasing intensity with
experience and comfort level. Please see the “Training”
section.
Question:
What is the best time of
day to exercise?
Answer:
The absolute best time is to select a time that will ensure that you
always go. This varies by the individual. Dr. Tindall’s preference
is early morning because during 30 years of exercising, that is the
only time that he has found that allows himself personally to never
skip his workout. Each person needs to find this time for him or herself.
If you select a time that frequently permits other priorities to interrupt,
you will be doomed to failure before you begin. One must choose a time
that is based on this principle, not on the principle about what time
may or may not, based on others subjective opinion, be best due to fat
burning abilities!
Question:
I’ve heard many opinions
about eating and exercising. How long should I wait after eating to
start my exercise program?
Answer:
This will depend on the meal volume prior to exercise and the intensity
of the exercise. If a light meal was eaten, exercise can usually begin
within 30-60 minutes. A light meal may consist of a small bowl (4 ounces)
or oatmeal or cereal, 4-6 ounces of beverage, and small piece of fruit.
The consumption of a meal equivalent to a moderate lunch or dinner may
require a wait period of up to 3 hours, varying by individual. The only
way to know for sure is to experiment on yourself and find out how much
food versus waiting time after consumption feels right to you.
Question:
What should I eat as my meal
before a workout?
Answer:
The recommendation would be to have a very light meal for energy to
keep you going before the workout. An example would be a small bagel
and 4 ounce glass of juice about 40 minutes prior to the workout. About
40 minutes after the workout, consume a fast acting protein shake and
balance it with a piece of fruit, egg, toast, etc. for a total of about
500 calories for pre- and post workout meal. This of course will be
dependent on your daily caloric intake requirements, fitness level,
personal goals, and type(s) of exercise. The numbers given here are
for a 2000 calorie per day diet. For the pre-workout meal, keep fat
intake to a minimum, less than 15% of calories ingested.
Question:
How soon and how much should
I eat after a workout?
Answer:
Generally about 40 minutes afterward because the body is at peak demand
for nutrients at this time. Keep this meal higher in carbohydrates,
lower in protein, and either very low or no fat content. Again, the
carbohydrates would be better consumed in complex form such as granola
bars, cereal grains, bagels, etc. Keep fat intake to a minimum for at
least 2 hours after exercising as it depresses body metabolism. Also,
don’t eat until you fill uncomfortable; eat a modest portion of
food.
Question:
How much should I weigh?
Answer:
Weight is not as important as the percentage of body fat to lean tissue.
One can be overweight without being over fat or obese. There is no definitive
answer to this question. If you are very muscular, you likely will weigh
more than charts express for your height or more than you think you
should weigh. Rather than ask yourself how much an individual should
weigh, it would be better to take a measure of ones body fat. In this
regard, it is generally believed that a healthy body fat percentage
for healthy males is 8-20% and for healthy females is 13-25%.
Question:
What is aerobic exercise?
Answer:
The word aerobic means "in the presence of oxygen." Aerobic
exercise is any activity that uses large muscle groups, can be maintained
continuously for a long period of time and is rhythmic in nature. Aerobic
activity trains the heart, lungs and cardiovascular system to process
and deliver oxygen more quickly and efficiently to every part of the
body. As the heart muscle becomes stronger and more efficient, a larger
amount of blood is be pumped with each stroke. Fewer strokes are then
required to rapidly transport oxygen to all parts of the body. An aerobically
fit individual can work longer, more vigorously, and recover more quickly
at the end of the exercise period.
Question:
What factors affect
cardiovascular training?
Answer:
There are three primary factors: frequency, duration and intensity.
Frequency refers to how often the activity is performed, duration is
the time spent at each session, and intensity refers to the percentage
of the maximum heart rate at which you work.
Question:
How often and how hard
should I train?
Answer:
Most experts believe that 3-5 times per week for a duration of 20-60
minutes at 60-90% of age-specific maximal heart rate or 50-85% of VO2max,
termed the heart rate reserve is sufficient to be physically fit.
Question:
Is it better to break
my exercise sessions up, or exercise for a longer period?
Answer:
There are varying opinions about this. It is believed by most experts
that about 15-20 minutes is required to raise metabolism into the fat
burning zone, based on maximal heart rate. Once this level has been
reached, the body will obtain more of its energy from fat than carbohydrates.
While research suggests that this can occur as early as 12-20 minutes,
I believe, based on my experience with athletes and research findings
that it takes 30 minutes for most people to reach this level. Consequently
a 90-minute workout will allow concentration of exercise in the "fat
burning" zone for at least 60 minutes. The body will have a significantly
raised metabolism for six or so hours after a workout, allowing burning
of more calories than without a workout. If one were to split this time
into two sessions, it is likely that there would be no significant difference
in fitness level.
Question:
What's the best way to determine
Body Fat Percentage?
Answer:
Weighing in water (hydrostatic) is generally considered the best method.
However, being consistent with either the caliper or tape methods are
only about plus or minus 3% different than the hydrostatic method and
therefore, just as reliable. With experience, one can become very adept
at each method. There is only a plus or minus 1% difference between
the latter two. For a 100 pound person this is only one fat-pound difference
using either method. What's most important is, are you gaining or losing
fat? The best way to answer this question is to take a reading every
few weeks and plot the results, using the same method for measurement
each time. Scientifically, the absolute accuracy of these readings isn't
as important as using a consistent technique to reduce error of measurement.
Question:
Should I train my muscles
as well as perform aerobic exercises?
Answer:
We have discussed activity and exercise in a number of questions on
the site. However, the best way to exercise is by cross training, utilizing
both weight/resistance and cardiovascular exercises. In the long term,
this will keep you more agile, flexible, and functionally strong.
Question:
How
important is warm-up prior to activity?
Answer:
A warm-up helps the body prepare itself for exercise and reduces the
chance of injury. The latter is the most important benefit. Injury should
be avoided at all cost. While you may sometimes skip a warm-down, you
should never skip a warm-up. The body should be warmed-up in three different
areas; 1( upper body; 2) mid section; and 3) legs or lower body. This
can be accomplished with three sets of six repetitions of light weight
front raises or similar lift, hyper-extensions, and squats using no
weight respectively. There are many other exercises also. Please refer
to the “Training” section for more detail. Other exercises
can include push-up, sit ups, jumping jacks, stationary bike, etc. The
more exercise specific the warm-up, the more one will benefit from it
with least chance of injury.
Question:
Can I use a sauna or hot
tub after a workout?
Answer:
Blood will pool in extremities after a workout. Applying heat will usually
dilate blood vessels, which can result in weakness or dizziness. Thus,
this would not be a wise choice. A better choice would be to take a
cool swim for 10-15 minutes, very relaxed pace. Then, if you wish, a
sauna could be done, usually without harm. In the event of dizziness
or other uncommon symptoms, get out of the heat immediately.
Question:
Can or should exercises
be grouped into certain categories?
Answer:
Exercise can be grouped into three broad levels based on intensity:
mild, moderate, and high. Mild intensity is a comfortable walking pace
or using very light weights if doing resistance training and can be
sustained almost indefinitely, whereas moderate intensity is equal to
an average cardiovascular workout (you can talk, but not sing) and can
be sustained by a trained individual for 3 - 4 hours. During high intensity
workouts, you are not able to talk; these workouts can only be sustained
for 30 - 45 minutes, depending on the exercise. Also, exercises are
grouped into several main categories that include aerobics, anaerobics,
resistance, plyometrics, and ballistics.
Examples
of aerobic exercise is walking, jogging, running and so forth and can
be for long periods of time. Anaerobic exercises include stop and go
exercises that last for short periods of time; sprinting is a good example.
Resistance exercises are typically performed with weights or machines
such as weightlifting or circuit training. Plyometrics are lower-body
explosive exercises such as hopping over benches and the like. Ballistics
are upper-body explosive exercises. A good example is what some have
termed as airborne push up where you would perform a push up very quickly
then, clap the hands while the body is in the air, prior to returning
the hands to the floor for the next repetition.
Question:
Is it better to exercise
after or before eating?
Answer:
Exercising after a meal tends to promote utilization of greater stores
of cell glycogen, i.e. cell sugar or sugar burning. Consuming sugar
during an exercise session, such as a typical carbohydrate or similar
drinks, will also tend to retard fat burning in favor of cell glycogen.
However, depending on the type and intensity of the exercise, there
may be little effect in the area on an individual basis.
Question:
What's the leading cause of
death in America?
Answer:
Cardiovascular disease was responsible for 960,000 deaths in the United
States last year, accounting for over 42% of all deaths.
Question:
What is one major risk
factor for heart disease and other health problems?
Answer:
The primary factor is lack of physical activity. Studies have shown
exercise reduces the risk of heart disease, and less fit people have
a 30-50% greater risk of developing high blood pressure. Also, regular
activity may also reduce the risk of some kinds of embolic strokes.
Question:
Does a moderate to
low-intensity activity exercise have benefits?
Answer:
Yes. This type of exercise, when performed for 30 minutes per day will
increase fitness level, alertness, improved cardiovascular fitness,
and a host of other benefits as much as 10 to 20% depending on the individual.
Activities such as walking, climbing stairs, gardening, yard work, dancing,
and home exercises are very beneficial. These types of activities can
often spur the individual into a more rigorous exercise regimen
Question:
What type of activity
is best for improving the fitness of your heart and lungs?
Answer:
Performing vigorous aerobic activities such as walking, running, swimming,
cycling, and jumping rope for 3-4 times per week at 30-60 minutes duration
are best.
Question:
What percentage of
American adults gets enough exercise to achieve cardiovascular fitness?
Answer:
About 22% of 300 million Americans get enough exercise. From the remainder,
53% get some exercise, but not regularly or intensely enough to protect
their hearts and 25% are mostly inactive.
Question:
If I exercise, will I prevent
heart disease?
Answer:
There is no guarantee that you will not get heart disease; however,
through regular exercise and activity, your chances of heart disease
developing are less if you avoid the risk factors. The major risk factors
for heart disease include, physical inactivity, cigarette smoking, high
blood pressure, and high blood cholesterol, all of which can be modified
with an active lifestyle.
Question:
I have been inactive for
years. Should I see a doctor before I begin an exercise program?
Answer:
Regardless of age, young or old, if you have been inactive, should seek
medical advice before significantly increasing their physical activity.
Not only due to anticipated activity alone, but there could be a condition
such as high-blood pressure present that if unaware of, could create
a significant life risk by beginning a prolonged, possibly high intensity
fitness program. Most healthy people of any age can safely engage in
moderate levels of physical activity such as walking, and so forth,
but it is always safer to consult with a medical professional just to
be safe.
Question:
How good are the various
types of fitness equipment advertised on TV?
Answer:
The fitness industry changes trends constantly. This includes fads in
the types of exercises people prefer to do and the machines and equipment
they use. To understand the concepts of equipment advertised, it is
important to understand the principles of the exercise the specific
pieces of equipment is attempting to mimic. Generally, this industry
is geared toward the quick income so, some of these items are good,
and some are junk.
First,
study the exercise principle and typical methods of doing it in the
gym and use your own logic, forming your own opinion first then, ask
an experienced trainer to give you an unbiased opinion. Also, ask yourself
the following:
- What
fitness claims does the device make?
-
How does the device accomplish this claim or goal, i.e., what is the
principle used?
-
If the device claims to train specific muscles, are the motions similar
to those used in the gym or by other devices to work the same muscle
or muscle group?
-
Does the device encourage training of other muscles?
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Does the device provide a balanced program for training other muscles?
-
Does the device place other body parts at risk, such as lower back
or joints?
-
Does the device make claims that it can produce extraordinary results
in very short periods of time? This is perhaps the best question to
use as a standard in measuring the ability of the equipment to accomplish
the claim it makes.
If
you have questions about the device, write to us about it and we will
evaluate it and present our findings in the “Fitness Products
Evaluation” section.
Question: How
much physical activity is enough?
Answer:
If you are inactive, begin slowly, about 20-30 minutes per day of low-intensity
exercises, i.e., walking or slow jogging. Studies show that people with
a low fitness level are much more likely to die early than people that
have achieved a moderate level of fitness. To exceed a moderate level
of fitness requires exercising three or four times per week for 30 to
60 minutes at 50 to 80% of maximum heart-rate capacity. Proceeding beyond
this level will also increase fitness level, but is dependent on personal
goals, etc.
Question: Do
I need to perform vigorous exercise?
Answer:
If you are asking this in terms of health benefits, the answer is no.
Performing moderate-level activities will generally help lower health
risks. If you desire to attain a higher, cardiovascular fitness level,
you need to gradually increase frequency of exercise and intensity to
50 to 80% of maximum heart-rate level based on age for three or four
times per week.
Question:
Does exercise counteract
the harmful effects of other risk factors such as heart disease?
Answer:
Studies show that being physically fit lowers heart disease risk, even
in people who have additional health problems. This can include such
problems as high blood pressure and high blood cholesterol. To minimize
risk, however, you should be physically fit and avoid modifiable risk
factors such as cigarettes, high blood pressure, and high blood cholesterol,
i.e., reduce fat intake, primarily animal fats such as large amounts
of hamburger, bacon, or sausage.
Question:
Do women obtain the same
benefits from exercise as men?
Answer:
While many studies showing the positive effects of exercise have been
done with men, studies that have included women indicate that women
may benefit even more than men from being physically fit. Early indications
show the reduced rates of death by heart disease are higher for women
who are physically fit than for men. Thus, exercise for women is very
beneficial and at least of the same value and benefit. Also, women that
do not exercise are at double the risk of dying from heart disease than
women who do exercise, just as women who smoke are at double risk of
dying from heart disease than women who don't smoke. While women may
live longer than men, they don't necessarily live better. Research studies
also indicate that elderly women who have been physically inactive experience
more disability in their daily function than women who have been active.
Question:
I am a senior citizen.
Is it too late for me to become physically active? And, should I take
special precautions?
Answer:
Research studies indicate frequently that seniors are not too old to
exercise. In fact, the older you are, the more you need regular exercise.
However, if you have been inactive, there are a few precautions you
should take. These include: 1) If you have a family history of heart
disease, check with your physician first and begin very gradually (see
the ”Seniors Fitness” section). 2) Exercise at an intensity
level appropriate for your endurance level. This may include only a
short walk, sit up, or push up each day until fitness level increases.
3) Choose activities that are fun, suit your needs, and that you can
perform year-round. 4) Choose a location with a smooth, yet soft surface.
5) Take additional time to warm-up and warm-down before and after each
workout. 6) Stretch slowly. 7) Drink water on a frequent schedule, i.e.,
sip water every 10 to 20 minutes, perhaps more frequently on hot days.
Do not rely on your sense of thirst for water consumption.
Question:
I’m a parent, how can
I ensure that my children are physically fit?
Answer:
Set a good example by practicing such habits yourself. Workout with
your children on a frequent basis and teach them how to perform certain
exercises. If you set the example, they will generally follow. Often,
one will notice that if the parents are overweight or obese, the children
are the same. Limit sedentary activities such as television, videos,
and computer games to no more than two hours a day. Plan active family
outings and vacations. Urge children to play outdoor games or to get
outside on a more frequent basis in lieu of letting them sit in the
family room or his or her bedroom. Go on a walk with them. It’ll
keep you motivated and allow you to spend quality time with each one.
Assign household chores that require physical exertion. If you child
enjoys a particular sport, encourage their participation with lessons
or by joining a team. If it is safe to walk or bike to school, the park,
or a friends house, rather than to drive, encourage the child to do
this. This will help keep at least a minimum activity level and increase
a sense of independence in the child. Teach your children to use stairs
instead of elevators and escalators; set the example for them. Check
on your children's physical activities at school, if you believe they
are inadequate, do something else with them such as playing catch, taking
them to the park to throw a Frisbee, or other activity. The options
for such things are innumerable.
Question:
What are step aerobics?
Answer:
Step aerobics is a form of aerobic activity that is performed on a platform
that typically ranges from 4" to 10" in height. Step training
provides a low-impact activity that is challenging and interesting.
Each participant can work at his or her own pace. When done properly,
step training is an efficient means of improving aerobic fitness. The
most difficult method of step training or aerobics is to use a platform
that is tall enough so that the individuals thigh is horizontal to the
floor.
Question:
What is proper stepping
technique?
Answer:
Keep the body in good alignment with the head up, shoulders down, back
and chest up, and the abdominal muscles and buttocks tight. While stepping
up, lean from the ankles and not the waist to avoid placing excessive
stress on the lower back, i.e., lumbar. Contact the platform with the
entire foot, keeping the majority of the weight in the heel, foot centered
on the platform. When stepping down, maintain proximity close to the
platform, allowing the heels to contact the floor to help absorb the
shock in the order of toe, ball, heel. You should not use hand or leg
weights when stepping unless you are advanced in the mechanics and technique
of the exercise since the risk of injury outweighs any added benefit
you might get from using weights.
Question:
How high should my step
be?
Answer:
Individual step height will depend on fitness and skill level, and the
degree of knee flexion when the knee is fully loaded. The knee joint
of the stepping leg should not flex beyond a 90% angle. Novices should
begin on a low height platform; 4" is typical. As skill and fitness
level increase, platform height can increase, not exceed 90 degrees
of knee flexion.
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