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August 24, 2009
Q: Due to my crazy work schedule I only have time to do strength training for about one hour once a week…. is that even worth it?
A: Taking the time to do something good for your body is always worth it! Physical activity in general has enormous health benefits – everything from lowering blood pressure and cholesterol to fat loss and stress reduction. And these benefits won’t just add years to your life, they’ll increase the quality of the years you have by making daily activities easier and work less stressful. Therefore any time you can devote to exercise throughout your week will benefit you.
 Ideally your workouts should include a balance of cardiovascular exercise and strength training, but if your schedule is tight that’s not always possible. In this case I suggest incorporating strength training into your workouts first, as this is the most efficient way to burn calories AND boost your metabolism. A higher metabolism means you’ll be burning more calories every minute! If one of your goals is weight loss, then strength training is essential for seeing results.
The good news is that you only need about 30 minutes to perform a good weight training routine – you don’t need to devote an entire hour! And if it’s possible, try to split your one hour per week into two non-consecutive workouts. Significant changes can be seen in both muscle strength and endurance, as well as overall body composition, just by increasing training frequency from one day per week to two… which means you’ll be doubling or tripling your results with no added effort!
The American College of Sports Medicine recommends a strength training program of at least eight to ten exercises, hitting all of the major muscle groups: gluts, hamstrings, quadriceps, core, pectorals (chest), back, triceps, biceps, and shoulders. Each exercise should be performed for a minimum of one set of eight to twelve repetitions, bringing the muscle to fatigue (when you can’t perform the exercise any longer). Because you only need to complete one set of each exercise for strength gains, you can fit your workout pretty much anywhere in your day! And if you’re extra short on workout time, just split your strength training routine into 10 or 15 minute segments. You can space the segments throughout one day or perform one segment every day of the week, eventually totaling two sets of each exercise per week.
Although you can strength train more frequently and/or perform additional sets, these practices aren’t necessary to see results. Strength training for 30 minutes just two days per week will produce about 80% of the strength gains seen when training three days per week – not bad when you’re short on time!
Ultimately, your workout routine should be a marriage between your goals and the time you can realistically commit towards reaching those goals. If you’re able to, aim for two days per week – or split a strength training routine into small segments and fit them in throughout the week. Either way, you’ll see greater strength improvements and faster weight loss than with just one day per week. But if you only have one day, make the most of it and try to incorporate some strength training into your routine. Something is always better than nothing!
Looking for some exercise ideas? The three workouts below contain a progressive selection of movements, complete with pictures and how-to instructions. They are grouped into beginner (Fitness Freshman), intermediate (Avid Exerciser) and advanced (Training Pro), so you can progress at your own pace. And of course, every exercise can be performed at home with no equipment. Good luck!
Fitness Freshman Workout
Avid Exerciser Workout
Training Pro Workout
May 26, 2009
Q: What is the difference between the “fat burn” and “cardio” settings on a treadmill? If I’m looking to lose weight, am I limited to only the fat burn programs?
A: I am asked this question at least once a day – no exaggeration. The truth is… Absolutely not. Exclamation point. The cardio machine programs were designed to give you options, to help you out if you are sans trainer, and to point you in the right direction. Each program was designed for a special purpose, sure, but there are health-related benefits and training advantages to each program no matter what your goals.
 The main difference between the fat burn and cardio settings on those machines has to do with heart rate. If you’ve tried similar programs in the past, you’ll remember that you probably had to give the machine your pulse – either by strapping something to your chest or holding your palms on the silver handles. Or by making up a number just to get the machine moving (yes, I’ve see you do it!). In all honesty, if you choose the fat burn program because you want to lose fat, then it’s to your advantage to give an accurate heart rate.
That being said, what is Heart Rate?
Literally, heart rate is the number of times the heart beats per minute (abbreviated bpm). Monitoring your heart rate during exercise allows you to monitor exercise intensity* and cardiorespiratory responsiveness. Tracking your heart rate over time can be an excellent way to reveal your fitness progress. In essence, the more fit you are, the lower your pulse will be for a given exercise intensity.
 Heart rate can be obtained by feeling the pulse at the neck (carotid artery), the wrist (radial artery), the head (temporal artery), or the chest (apical artery), although the wrist is usually more convenient. To measure, place two fingers (index and middle) on the underside and thumb side of the wrist, feeling for a pulsing sensation. You shouldn’t use your thumb to determine heart rate; it tends to have a pulse of its own. Without pressing too hard, count the number of beats in 30 seconds. Then multiply this number by 2 to get beats per minute (bpm). This is your heart rate.
You can observe the changes in your heart rate during various activities by taking your heart rate at different points throughout the day. To begin with, take your pulse first thing in the morning before you even get out of bed. This is your resting heart rate. For more accurate results, take your resting heart rate three mornings in a row and average the results. You can also choose to take your heart rate before, during, and after routine activities. The higher your heart rate rises above its resting pulse, the more difficult that activity is for your body to perform.
Heart Rate & Exercise Intensity
The optimum exercise intensity for fitness improvement falls within a range of 50-90% of your maximum heart rate (although this figure can vary by fitness level, gender, and/or age). Monitoring your heart rate (and thus your intensity) allows you to exercise at the proper intensity for your fitness level and goals.
Continue reading “Stuck in the Zone: Fat Burn v. Cardio Programs” »
May 18, 2009
Q: What is lactic acid? Why does it cause that “burn”?
A: The simplest answer is that lactic acid is a byproduct of anaerobic ATP production. But let’s backtrack a little and review some exercise physiology to put that definition into context…
A cell can produce energy in one of two ways: with or without the presence of oxygen. If there is an adequate supply of oxygen to your cells (regardless of your activity – sleeping, typing, walking, running, etc), then your cells are involved in aerobic energy production. Your cells are actively utilizing fat stores, sugar stores, and oxygen to produce ATP (short for the molecule adenosine triphosphate). Think of ATP as your cells’ battery power.
Example: You are attempting to lift a dumbbell into a bicep curl. First, your body needs fat, sugar, and oxygen in order to produce ATP molecules. The new ATP is used to drive the muscle contraction in the bicep muscle, allowing you to curl the weight. Realistically, this occurs on a much grander scale, but you get the idea…
 In aerobic energy systems, water and carbon dioxide are the byproducts of the chemical reaction that creates ATP. Both compounds are easy for the body to utilize or eliminate, thus aerobic energy production does not lead to muscle fatigue.
On the other hand, sometimes your body is unable to extract enough oxygen from the blood to continue the high demand for ATP production. Now you begin to exercise anaerobically, or without oxygen. This is often the case during vigorous workouts, sprints, heavy weight lifting – basically whenever the intensity at which you are exercising exceeds the available oxygen. This upper limit of sustainable aerobic exercise usually corresponds with a heart rate elevated above 50-85% of maximum heart rate, and is referred to as the anaerobic threshold (sometimes called the lactate threshold).
Continue reading “A Burning Question About Lactic Acid” »
March 18, 2009
Q: How much protein should I be eating every day, especially if I’m working out regularly?
A: Opinions vary widely on the specific amount of protein to consume in a day. Most nutrition professionals would quote about 0.8 grams protein per kilogram body weight (about 54 grams for a person that weighs 150lbs), while some bodybuilding websites (and personal trainers I’m sad to admit) recommend upwards of 2 grams per kilogram. That means eating your bodyweight in protein every day!
 One of the big names in high-protein diets that comes to mind, of course, is Atkins. Dr. Robert Atkins’ philosophy (or at least the profit-driven marketing version of his philosophy) was high-protein, high-fat, and low (almost no) carbohydrates. His plan has been revised (some) in recent years, but in my opinion strict control of ALL carbohydrates is unnecessary and unhealthy. Beyond that, the liberal use of high-calorie protein choices like cheeses, dairy, and red meat can be a dangerous combination if you don’t watch your portion sizes – a huge problem area for many Americans given the unrealistic portions served to us at restaurants (insert obvious company names here). This is especially true for those of us with risk factors and/or a family history of heart disease (yes, me included…).
The truth is there is no place in the body to store excess protein like there is for fat (we all know about fat cells) and glucose (both in the liver and in muscle cells). Once our body metabolizes its protein needs for the day, any extra protein we consume is automatically transformed into fat for energy storage – the same way bread, butter, and chocolate cake are stored. When you take in a large amount of calories in a day, it no longer matters what type of food they’re from or how healthy the source is… a calorie is a calorie, and they all go to your hips (or waist, or arms… you get the idea).
I recommend my clients consume anywhere between 15-20% protein daily. Your caloric intake can vary widely depending on your age, gender, activity, and fitness goals, but someone aiming for a calorie intake around 1500 per day would aim to take in 56-75 grams of protein per day. (Please see a registered dietitian for an exact calorie and protein prescription; this is just an example.)
One whole egg, two egg whites, one ounce of low-fat cheese, 1/3 cup low-fat cottage cheese, one ounce of chicken or beef, and one and a half ounces of fish all contain approximately 7 grams of protein. If you shoot for 3oz of chicken at dinner, you’ve already met a third of your protein requirements for the day! I try to consume protein with everything I eat – not only does that ensure I get enough protein, but it also helps balance my carbohydrates and slow their digestion (remember the carbohydrate and insulin connection).
Regardless of how you eat it, the bottom line with protein should be lean – egg whites, low-fat cheeses and dairy products, chicken, fish, lean red meat in moderation. Remember some fat is good, but it carries more than its share of calories and, unfortunately, a lot of protein comes with fat in tow. I know I don’t need those extra calories hanging onto my hips for the next 20 years! Eat smart, combine lean protein with fresh fruits, vegetables, and whole grains, and you’ll see the difference eating protein can make towards your fitness goals!
Read more on protein:
What to Eat: Protein
March 17, 2009
Q: Why is protein so important?
(This is especially relevant for those of you who manage to fit some regular exercise into your schedules – congrats, by the way!)
A: Every cell in the body contains protein; it is the main component of muscle, bone, skin, hair, and pretty much every other tissue and organ. Protein makes up the enzymes that power chemical reactions in the body, and it forms hemoglobin – the compound that carries oxygen in your blood. Overall, the human body is comprised of at least 10,000 different proteins, all functioning to create and maintain all the tissues and systems that make you who you are.
 A molecule of protein is made up of amino acids. Just like simple sugar molecules can be linked together to form various types of carbohydrates, different amino acids can be linked together to form various types of proteins. This is why amino acids have been called the “building blocks” of proteins (if you can remember back to freshman biology…).
There are 20 amino acids that can be arranged to make proteins. Their precise order in the protein chain, along with the 3-dimensional structure of the chain (basically, how the chain folds up, origami-style), determines the specific function of the protein. Simply by varying the sequence of amino acids and the 3-D structure, 20 amino acids are able to form over 10,000 unique proteins!
Every organism is able to synthesize, or produce, some of the amino acids it needs – but most can’t synthesize all 20 of them. In humans, there are eight* amino acids that our bodies can’t produce. However, we must have all 20 to create the specific proteins our bodies need to grow and function properly. Thus, these eight are called “essential amino acids”, and we must consume them in our diet on a daily basis in order for our bodies can continue to build muscle, tissue and enzymes.
You can see how important this is when you are working out regularly. After you strength train, your body needs to repair any muscle damage (just minor damage – completely normal and necessary) and refuel your energy stores. It does this rebuilding by linking amino acids. If you’ve trained with me, you’ve heard me talk over and over about the importance of consuming protein after your workout. You need to consume those amino acids (especially the eight essential ones) to make sure your body is able to repair itself and recover quickly from the stress of the workout. Pairing this protein with a good source of carbohydrate (like the combination of low-fat cottage cheese and fresh berries) ensures that you’ll be getting all the nutrients your body needs to recover quickly from the workout session and rebuild itself even stronger.
* Some sources quote nine or even ten essential amino acids. There are several “semi-essential” amino acids in addition to the eight mentioned above, which sometimes get grouped together. The semi-essential, or conditionally essential, amino acids can be synthesized internally if the conditions are right. However, the eight essential amino acids for humans are phenylalanine, valine, threonine, tryptophan, isoleucine, methionine, leucine, and lysine.
Read more on protein:
Your Muscles Need Protein
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