TEN MOST FREQUENTLY ASKED QUESTIONS
Answered by: Meta G. Luckenbill
Owner/Fitness Practitioner
1. How do I lose weight?
Weight
loss is a complicated and multi-faceted problem. 60% of the
Weight loss involves addressing four different components to be successful. The four components are muscle strength and endurance, cardiovascular or aerobic exercise, nutrition and being realistic about your genetics.
Every weight loss program should begin with a consultation and program design. We will measure your body composition, help with your nutritional questions and design the correct program for you. Measuring the ratio of fat to lean (muscle) is a more accurate and appropriate method than total body weight on the scale. The goal in a weight loss program is to lose fat weight and gain muscle. Muscle requires calories to live on your body, fat does not. More muscle makes you a better butter burner. Less fat means lower risk for obesity related diseases, more energy and a healthier happier you. Muscle takes up less space than fat. 1 lb of fat is about the size of a ½ loaf of bread while 1 lb of muscle is only the size of a deck of cards. If you lose fat and gain muscle your clothes will be looser. Acceptable body fat % is: Women < 25% and Men < 18%.
The strength training component of your weight loss program is essential for increasing the muscle mass. This will trim you down, increase the number of calories burned per day, make you feel stronger and look more toned. It is impossible to change fat into muscle, and spot reducing is a common misconception. 90% of all fat is under the skin and over the muscle. Aerobic activity and sound nutrition will burn off the fat, currently living on your body. Strength training will expose shapely muscles, as the fat comes off. It will make it easier to keep the fat off in the future. The strength training will also help stimulate your metabolism.
Nutrition is complicated and can vary from person to person. The basic rules still apply; any calories taken in that are over and above the required amount to run your body and your daily activities will be stored in the fat cells and increase fat weight. Regardless if those calories come from fat, carbohydrates or proteins, too many will make you fat. Consumers beware, there are many fad and media hyped diets that made their developers very rich but are not backed up by decades of research. Eating sensibly in a balanced manner from all the food groups will insure you lose fat without becoming malnourished in the process.
Cardiovascular or Aerobic conditioning is an essential component for reducing your body fat percentage. Many different modes are appropriate for Aerobic work depending on your likes and your capabilities. Most important, is that the activity such as walking, swimming, hiking or doing classes must elevate your heart rate, within your target heart rate zone and keep it there for 30-60 minutes. Aerobic exercise will mobilize the fat out of the fat cells to be burned up by the muscle as fuel.
Your genes play a role in your body size and shape. Every person must be realistic to set goals that are body type appropriate for them. We can help you set realistic, attainable goals that work within your genotype.
To change body composition, weight loss should be a goal oriented, consistent program, guided by professionals that understand your body and how it works.
2. How do I get rid of my tummy, thighs or butt fat?
Before answering this question please read question # 1 in order to gain an understanding of body composition and weight reduction.
Genetics, and what sex we are, determine where our bodies will store the most fat. Genetic fat is the most difficult to lose. Even at an acceptable body fat percent of less than 25% for women and less than 18% for men, those “problem” areas still have more fluff than we want. There is no such thing as spot reducing or turning fat into muscle. The only safe, sensible and healthy way to get rid of your fluff is to follow the guidelines for a fat loss program with utmost consistency and patience. Genetic fat mobilizes when body fat ranges get down into the athletic range of 13 to 18% for women and 5 to 15% for men.
Strengthening or toning the muscles in those “problem” areas will not reduce the fat specifically in that area but helps in your overall weight loss program. As you begin to reduce the body fat, the muscles in those areas that have previously been covered with fluff begin to show and your clothes will fit looser.
3. What does MET mean?
MET is an acronym for metabolic equivalent.
One MET is the amount of energy your body uses at rest. If a physical activity has an equivalent of 6 METS, its energy demands are six times that of your resting state. In more technical terms, a measure of milliliters of oxygen consumed per kilogram of body weight, per minute of time is equal to VO2 (volume of oxygen you can consume).
If measured during an Aerobic Assessment, this would be the maximum amount of oxygen your body can consume at your current fitness level. VO2 max is the best indicator of your aerobic fitness level and can be measured here at the fitness center, using standard protocol and norms. VO2 max can be expressed as METS. From this data, we can determine how much harder than your resting state you can safely work (Rest = 1 MET). This gives us the information to determine the proper intensity level for you to get the results you want from your program. The MET indicator and/or heart rate, on the treadmill, is a more effective way to monitor intensity than just speed , incline or perceived exertion.
4. What are the best abdominal exercises?
If your goal is just to get rid of the fat around your middle, please read the answers to questions 1 and 2. Abdominal and “Core” strengthening exercises are key to back health and balance. It is estimated that 80% of all back related doctor visits could be eliminated if people did three things: 1. Abs and Core muscle strengthening 2. Body weight/fat in the acceptable range 3. Maintain good flexibility to low back and hamstring muscles. Back problems cost the insurance companies millions each year. Health care costs would diminish if preventative back problem care increased.
Having an assessment of postural alignment, muscular weaknesses and inflexibility allows us to design an effective core muscle maintenance program tailored to your needs.
The core muscles are the trunk and spinal supporting muscles. They are a complex set of muscles which must be strong, balanced and flexible in order to properly support the spine. They assist with posture and balance, allow the internal organs to function properly and assist in breathing. Many clients tested have strong upper abs ( Rectus Abdominus –upper portion) but weak in lower abs and oblique's. It is not a matter of if, back problems, will occur, but of when. Form, with core strengthening work is essential. Results will not be seen if done improperly or if you do not use the most effective exercise for the weakness.
5. How much weight should I be lifting?
The amount of weight you should be lifting, can best be determined with a complete assessment, muscle testing and professional program design. Factors taken into consideration are your goals, medical history, injuries, body awareness, abdominal/core strength, balance, attitude and capabilities. There are guidelines for the average person with no injuries or specific medical concerns, who wants to tone up and improve activities of daily living. The guidelines are as follows: You should be lifting about 40% -70% of the amount of weight you can lift one time but not two times (1 repetition max or 1RM) for each exercise. Research has shown that doing 12 repetition sets with 40%-70% of 1RM, will increase muscular strength and muscular endurance. In general the weight is correct if you are glad you get a rest when you get to the 12th repetition. It should feel nearly impossible to lift more than a few reps past 12.
These guidelines would not apply to those with different goals or needs, such as specific athletics, body builders or injury rehab. A fitness practitioner is best qualified to design the appropriate program for you.
6. What is Pilates? Would it be beneficial to me?
Joseph Pilates, a German nurse developed this method of physical therapy in the 1920’s. He developed exercises for the bed-ridden in modified hospital beds. These “beds” with springs for resistance became the exercise apparatus of the Pilates method known as the Reformer. The Reformer and other “ un-gym like” equipment are used in individual training sessions. Mat classes are also offered where body weight, balance and core stabilization are challenged in a group setting. Pilates has been practiced extensively by dancers looking to tone and lengthen their muscles.
The benefits and goals in practicing Pilates are to enhance musculo-sketetal performance by improving strength and flexibility. The main focus is on core stability which supports the pelvic and spinal positions. Shoulder girdle stabilization is also targeted. Body awareness is enhanced by understanding and restoring the natural curves of the spine. The result is a balanced and aligned body, that moves with greater ease and less compensations.
A complete fitness program must include not only toning and flexibility as seen in Pilates, but also cardiovascular (aerobic type) exercise, endurance enhancement, good nutrition, and bone density stimulating weight bearing, strength training activities.
7. What classes are best for me?
Sanibel Fitness Center offers a wide variety of classes appropriate for varying levels, abilities and goals. If you are new to exercise or to the group exercise environment , I would recommend a low impact 45 minute beginner/intermediate aerobic class, a 30 minute beginner step class or a 45 minute spinning class. These classes are designed to allow for intensity modifications and learning the correct form in a more manageable amount of time. It is important to be in a class where you feel safe while being challenged. Building confidence will enable you to spring-board into other classes like Hi-Low aerobics or the one hour step class. Having fun and staying consistent with an exercise program is key to reaching your goals. If you have been exercising regularly and are bored or stuck on a plateau from doing the same old thing, I encourage you to try a class. The body adapts to the demands of an exercise program and progress stops unless the demands are changed or increased. A new form of exercise may be just what your body needs to lose that extra fat or run that 5K faster, or make it through your activities of daily living with ease.
If running is your main form of cardiovascular exercise a BOSU or strength training class will develop your core strength and stability and target muscle imbalances to prevent injuries and make you a better runner. Then come to running class and be encouraged and challenged to work a little harder to reach your goal.
Pilates classes and Pilates training on the Pilates equipment is a great way to develop spinal stability and mobility while improving postural alignment.
Boredom in your fitness routine? Try BOSU or boot camp. The time will fly by, you will feel like a kid again and get a great cardiovascular and core/abdominal strength workout. Don’t be scared away by the name “boot camp” It should be called “fun camp”. We play games like hop-scotch and the parachute. Partner drills keep the pace lively while strengthening all our muscle groups. The best part of this class is you never know what we are going to do!
If dancing is your thing, take our ballroom dance lessons. If stiffness plagues you daily, yoga should be part of your exercise program.
The best exercise is the exercise that you will do! Remember it’s not what you do in any one day of exercise, it’s what you do over the course of your lifetime that is important. If you like it you will do it, so experiment, find what you like, and change your routine frequently to constantly challenge your body.
8. How much cardio/aerobic work do I have to do?
The proper criteria for the aerobic/cardiovascular component of your fitness program are essential for results. The 3 criteria for maximizing goal achievement are: frequency, duration and intensity. Goals vary from weight maintenance and athletic endeavors to energy improvement and heart disease prevention and recovery. If any of the 3 criteria are not met, results will be slow to non-existent.
The recommendation for frequency is most days. Exercising aerobically on most days will help insure clear arteries and acceptable body fat percentages. Duration of aerobic exercise recommendation is 30 – 60 minutes, sustaining your heart rate elevated for 60 minutes will mobilize fat and build endurance for more energy through out the day.
Intensity of aerobic exercise can be measured in several ways. METS (see question #3) shows how much harder than rest you are exercising. VO2 max can be measured with specific equipment and heart rate can be easily monitored. While doing aerobic exercise the heart rate should be maintained within your target heart rate zone (THRZ). The target heart rate zone varies according to age and current fitness level. There are charts posted showing proper THRZ or see question #9. Proper intensity level is best determined by an assessment by our professional trainers.
Following a proper warm up, the intensity of the work load is slowly increased until the heart rate is elevated to(i.e. speed up treadmill or do an incline on treadmill) within the target heart rate zone. Heart rate can be taken manually by finding the pulse in the wrist or neck, for a ten second period of time. It can also be monitored continuously and more accurately by wearing a heart rate monitor (ask at our pro shop for more information on purchasing your own heart rate monitor). Some cardio machines have hand held heart rate monitors, but the accuracy is not as reliable as a heart rate monitor you wear.
Staying within the proper THRZ is the one criteria most often missing from a sound cardiovascular program. Results do not happen if the proper intensity level is not maintained.
9. How do I figure my target heart rate zone?
Target heart rate zone (THRZ) is a method of measuring cardiovascular intensity level while exercising. It is a crucial component in the criteria for any successful aerobic conditioning program. (see question #8). THRZ varies with age and current fitness level. Standardized charts showing age zones for both 10 second manual pulse check and heart rate monitor (per minute basis) figures are posted in the cardio center.
A more accurate and personalized way to figure THRZ is to use the Karvonean formula. This formula takes into account age and your resting heart rate. Resting heart rate (RHR) is a good measure of your current fitness level. As your fitness level improves the heart becomes a stronger more efficient pump. A stronger more efficient pump can pump the same volume of blood with less beats per minute thus lowering the resting pulse. Resting pulse is checked, while lying down (close to sleeping pulse) for one minute. Take the average of three checks for your resting heart rate determination. Re-check RHR every few months, a gradual decrease in the RHR shows your aerobic fitness level is improving. Yippee!
Put RHR and your age into the following formula. 220 – Age = Max heart rate
Max heart rate – resting heart rate = Heart rate reserve
Heart rate reserve (60% - 80%) + Resting heart rate = Target heart rate zone.
While doing aerobic activity you should be maintaining your heart rate between 60% - 80% of your maximum aerobic capacity. Beginners starting closer to 60% while intermediate to advanced exercisers closer to 70% - 80%. Elite athletes training for specific “Sprint” type efforts may work closer to 85% - 90% of the maximum heart rate capacity. Seek professional guidance for what is best for you.
10. What cardio machine is best for me?
The cardio machines we offer include: treadmills, Stairmasters, elliptical trainers, recumbent bikes, upright bikes, airdyne bikes, mini-tramp, BOSU, and slide boards. The machine that is best for you is the one that you will do! There is no one machine that is “better” than another. Variety is best at continuing to challenge the body, and create an adaptive response. I would encourage you to try all the equipment and classes if possible.
Beginners or de-conditioned participants should begin with individualized instruction. Safety is always first. Many beginners feel safe on the Recumbent bike (especially those with back issues). The treadmill (walking is familiar) is a good weight bearing machine. Using the incline on the treadmill is great for the heart and legs. The Elliptical trainer is a wonderful mode. It is weight bearing but non-impact. Many of our members with hip, back and knee issues can get a pain free cardio workout here. The airdyne bikes keep you cool and work the arms also, while the upright bikes can challenge even the hard core cyclist with the hill profiles.
Schedule an appointment to learn the BOSU or slideboard to challenge your balance while strengthening your most important muscle – YOUR HEART!