Summer 2004 Edition

Questions and Answers on Fitness   By Linda Rosen, Certified Medical Exercise Specialist    People are always asking me fitness questions and I truly enjoy answering them.    I’ve had 23 years experience in the fitness field and 22 as owner of my own business, Fitness Works. And I am continually learning something new. So, if I can help you on your quest for lifetime fitness, I’ll be happy. That is why I’ve decided to take some of those questions and make this article a Q. and A. All of the questions come from Fair Lawn residents. The questions they’ve asked are pertinent to everyone so as you read through them you will probably see that you have some of the same questions. And here are the answers!  Ellen W. asks: Other than swimming, what exercises are safe for people with lower back problems?  Swimming is a wonderful exercise for people with lower back problems as it uses all the muscles in the body and increases your aerobic capacity without any bending or twisting to the spine. By swimming the crawl (freestyle) your body is linear and there aren’t any contraindications for the lower back. But, if you are uncomfortable swimming you should try walking in water. Use long steps forward and backward along with large arm movements. Push the water behind you as you walk forward and pull it in front of you as you walk backward, with long straight arms to work the upper body. The resistance of walking through water, using the “drag” of the water, is strengthening your body. This is a good cardiovascular workout as well. Get yourself a noodle or aqua belt to suspend you in deep water and do deep water walking. You’ll basically be staying in one place but the legs will mimic walking. It’s a great workout, even more resistant than having your feet on the ground. Be sure throughout either walking exercise to “walk from the center of your body”. That means you should extend your legs from the center, 1 ½ - 2 inches below your navel. In addition to water walking, walk on land! But, if you are in acute pain, water walking is the better option because you are buoyant and do not have the pounding that you have in land walking . In addition to walking there are other aerobic and resistance exercises to be done in water. Click on my article in the Summer 2003 edition for more.  Shelly B. asks: For how long should you stretch before you work out?  Great question! There is so much controversy on this. The latest studies show that stretching prior to exercise does not prevent injuries. It’s the warm up that does that. You want to warm up for 5-10 minutes prior to a workout. Use large muscle movements that increase your breathing bringing more oxygen to all the muscles. You won’t be sweating but you will feel warmer and looser. Personally, I incorporate some stretches with my warm up since I want to hedge my bets. Maybe another study will come out someday saying that stretching is important before exercising. Besides, I like feeling longer in my muscles before I shorten them. Stretching prior to exercise is not for long term increase in muscle tissue length. That must come after the exercise, which is a must! Prior to a workout I hold each stretch 15 – 20 seconds. After a workout, the ideal amount of time is 60 seconds. You can hold each stretch for 60 seconds or break it up into 2 - 4 segments to total 60 seconds. And, if 60 seconds doesn’t fit into your time frame, then hold each stretch at least 30 seconds.  Shelly B. asks another question: When is the optimum time to exercise during summer months?  I’m assuming that you are referring to outdoor exercise. It is preferable to exercise in the morning before the heat of the day. If you must exercise in the evening remember that the ground is still warm from the sun beating on it all day so you will be warmer than if you worked out in the morning. Drink water, wear a hat, and listen to your body. If you feel weak from the heat, stop.  Steve B. asks: How do I exercise with weights without straining my back?  When working out with or without weights it is extremely important to use core strength and maintain a neutral spine. Weights add more resistance to your body and if you have weak core muscles you eventually will hurt your back. Read my articles in the April 2002 and June 2002 editions of this website to understand neutral spine and get core strength exercises. Having a trainer watch you while performing your exercises with weights is a good idea. The trainer should understand neutral spine and be checking you for proper positioning to make sure you are not compromising your back muscles.  Steve B. has another question: What abdominal exercise will give me the best results?  I have my favorite abdominal exercise which works all three abdominal muscles, especially the transverse abdominus. That is the deepest abdominal muscle which is omitted when doing crunches, the most common abdominal exercise. And it is the most important muscle to strengthen to have truly strong abdominals. I call it “Dead Bug Moving”. “Dead bug” is a position for spinal stabilization, strengthening those deep abdominals. By adding movement, explained below, you bring in the other abdominals for strengthening, the internal and external obliques and rectus abdominus. In addition, your head stays on the floor so you can not possibly injure your cervical spine, which can happen when performing crunches.  Dead Bug Moving 1.Lie on your back with your knees bent, feet up, in a right angle. (remember geometry?) 2.Raise your arms directly overhead reaching to the ceiling. 3.Keep your lower back pressed into the floor at all times!! 4.Extend the right leg in front of you while extending the left arm overhead and behind you. Keep your lower back down! Switch to extend the left leg and right arm. 5.Continue alternating the leg and arm extensions. Keep your back down!!! You will feel the work in your abdominals, very deeply. Do as many as possible. Exhale as you extend the arm and leg. The lower you keep your leg the more advanced the exercise. You decide how low to the ground your leg can be, as long as your lower back stays on the floor!    Laura B. asks: There are so many people running in the park while I’m walking. Isn’t walking just as good an exercise? Aren’t I doing something good for myself?  Definitely yes. Walking is an excellent exercise. It is aerobic and weight bearing. You are burning calories, building bone density, increasing stamina, and toning. Plus, you have less impact on your back, knees, and hip than runners do, so most likely you will have less injury. Keep walking! But make sure you are at a good pace. You want to feel your heart pumping!  Sam R. asks: It’s a struggle to maintain my weight. I eat a good diet of proteins,low fat, good carbs like whole grains and vegetables, and very little sweets and I’m active. I do some form of aerobic exercise every day. How can I jump start my metabolism to take off a little weight?  The best way to jump start your metabolism is to add resistance training to your exercise program. Keep doing your aerobic exercise, whether it is walking, stationary biking, whatever. Keep active every day. In addition, 2- 3 days a week workout with weights. Have a trainer teach you exercises using hand held weights and even ankle weights if you want. Resistance training will convert fatty muscle tissue to lean muscle tissue. The more lean tissue you have, the faster your metabolism will be. And you will continue to burn more calories throughout the day.     See Linda Rosen's Previous Columns Atkins in Fair Lawn  (Spring 2004) Walkability and Obesity (Winter 2004) Get Out and Walk  (Fall 2003) Get In The Water  (Summer 2003) Yard Work Can Really Hurt Your Back (April 2003) Exercise Equipment  (February 2003) Great Places To Walk  (December 2002) On The Tennis Court - Part 2 (October 2002) On The Tennis Court - Part 1 (August 2002) Core Exercises (June 2002) Keep Your Belly In  (April 2002) Improving Your Posture  (February 2002)