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Fitness
I often see people at the gym doing abdominal exercises on a slanted board. Should I being using it to do crunches?
--BJK
Doing abdominal exercises on an incline makes your muscles work harder than when you lie flat. You can challenge yourself by raising the board (it’s usually adjustable) to create a steeper incline. But while using a slant board to do your abdominal exercise may yield better results, I don’t recommend it unless you’ve been doing crunches for several months and your abs are strong--and provided you have no back problems.
Just like adding more weight to, say, a leg press machine, increasing the angle on a slant board creates greater resistance. Working out on an incline is a great way to go to the next level. I suggest using the board every other day, alternating with abdominal exercises done while lying flat on the floor.
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I’m intrigued by the big inflatable balls I see a lot of exercisers using these days. What do you think of them?
--Anonymous
I think the balls—which are usually called fitness or exercise balls, and come in a variety of sizes—are great, especially for certain types of exercises. For instance, when you do crunches on top of the ball, you not only work your abs as you would when lying flat, you also work other muscles as they help to keep you balanced and steady. You can also use the balls in place of a bench for dumbbell exercises like shoulder raises and chest presses. The balls are wonderful, too, for stretching—just draping yourself over the top stretches your whole back. Stay tuned to this web site for some specific ball-based exercises in the future.
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I have heard so many conflicting statements about how long and how hard you need to exercise to lose weight. Is it better to work out for a long period of time at a slow pace, or a short period of time at a vigorous pace? I’m totally confused. Can you help?
--Anonymous
This is such a great letter! So many people, including many trainers, are confused about how long and how hard to exercise. I want you to work out at the highest intensity that is safe for you and that you can maintain for your entire workout. High-intensity exercise raises your metabolism. Low-intensity exercise does little to raise your metabolism, and when it comes to losing weight, changing your metabolism is where it’s at. In order to completely answer this question, I want to explain what happens during cardiovascular exercise. I did this in my book Get With the Program! in a section called “How Hard Should You Exercise?” beginning on page 108. Here’s part of what I wrote:
“…A number of years ago several scientific studies showed that when a person exercised at a lower intensity level (below 70 percent of his maximum ability), he burned a higher percentage of stored fat (body fat) versus stored carbohydrates (glycogen). These studies also showed that as a person increased the intensity (or pace) of his workout, he began to burn a higher percentage of stored carbohydrates as opposed to stored fat. Since it’s fat you want to get rid of, it might seem that the best way to accomplish that would be to slow down the intensity of your exercise to below 70 percent of your maximum ability—but it simply doesn’t work that way.
“Whether you’re burning stored carbohydrates or stored fat during your workout doesn’t matter much at all. What does matter is challenging your body’s aerobic (or cardiovascular) power during your exercise sessions with moderately high-intensity exercise. Over time this causes an increase in your muscles’ ability to utilize that oxygen. In short, your metabolism is increased, not simply during the time in which you’re exercising, but 24 hours each day, 365 days a year! So don’t get hung up on how many calories you burn during your exercise session. What is important is the rate that you’re burning calories both during your exercise session—as well as the other 23 1/2 hours of every day of your life. That’s what produces dramatic results!”
Now I'm not recommending that you go and perform your cardiovascular exercise at an all-out pace. What I am recommending is that if you desire to permanently lose weight, exercise at an intensity that is safe for you but high enough to raise your metabolism. What’s safe depends on many individual factors, and this is why I think you should get the advice of a trained professional, ideally someone certified by ACSM (The American College of Sports Medicine). And as always, prior to starting any exercise program, consult your physician.
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I've been an on-again/off-again exercise person for years now. Every time I go to a gym, I am consistent for a week or two, and then, as the euphoria fades, I become overwhelmed with feelings of embarrassment for not being in top shape. I always seem to get really self-conscious, then quit, and then start the cycle again. Is this common? What can I do to help keep up my confidence and consistency? Thank you in advance for your time.
--FXinDC
Yes, this situation is all-too-common. The specific causes for these feelings vary among individuals, but ultimately they stem from self-image issues. My recommendation is to invest time in learning about yourself; begin to accept where you are today, and set realistic goals that are attainable. Start with short-term goals, such as dropping five pounds or having your favorite pair of jeans fit a little looser. The trick is to keep the positive momentum going by permanently incorporating exercise into your day. Many times we only focus on our ultimate goal and tell ourselves that we will not be happy until we reach it. The true goal is to be happy with yourself today because you displayed the discipline to work out. This will lead to self-acceptance, and self-acceptance will lead to your wishing to attain new goals. Good luck FXinDC! And thanks for the letter.
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I recently received the following two letters that address a very common concern among new moms.
I had a baby 21 months ago through a C-section. My stomach was never flat but since the operation it will not improve. What type of exercises should I do? I could also stand to lose 10 pounds but working full time and taking care of a toddler does not seem to leave much time to exercise.
-- KISLMS
I still need to lose 20 pounds to be back to my pre-pregnant weight. This is my fourth child so I know I can do this. My problem is that most of my weight is on my hips and butt/thighs. What can I do to get the rest of my weight off? I have a health club, but it's not always easy to find time. I'd appreciate any advice or answers you have.
-- Thmper6256
Many recent mothers write in with similar comments. Following pregnancy, your body's biochemistry changes and typically excess fat is retained in the abdomen, triceps (back of the arm), hips, and/or thighs. This is simply a fact of life. Is there anything that can be done? Yes, but it will require hard work. Unfortunately, there is no such thing as spot reducing, but in most cases if you increase the frequency, duration and/or the intensity of your cardiovascular exercise sessions over and above what you did before your pregnancy, you’ll see results. If you did not exercise prior to being pregnant, you'll need to start. In addition, you will also need to reduce the total number of calories you consumed, especially from fat sources. And remember to be patient!
As always, you should consult your physician prior to starting an exercise program (also if you are changing your current program). It is also a good idea to consult an exercise professional and/or a dietitian so that your specific needs can be addressed.
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E-mail me with all your questions and concerns at writeme@getwiththeprogram.org
I receive a lot of questions, many of which are duplicates. I will answer as many of your letters as I can, but may select certain ones that best reflect the concerns of the majority of my clients.
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