Filed under: Advice, Fitness, Ask a Fitness Expert
Dear Sarah,
I know that exercise is good for me, but here’s what happens when I go to the gym: On Monday I arrive determined, I jump on the treadmill and try and stay on for 30 minutes, but after 10 minutes I feel like I can’t go anymore, I do the … Read more
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Filed under: Advice, Fitness, Ask a Fitness Expert
Dear Sarah,
For Christmas I got a treadmill and I have been running on it all winter and really enjoying working out in the privacy of my home. This weekend my family is going to open our backyard pool and I’d like to move my workout to the … Read more
Filed under: Advice, Fitness, Ask a Fitness Expert
Dear Sarah,
I have just started exercising after work four to five days a week in an effort to lose weight. Unfortunately, dinnertime now lands around eight p.m. at best, at which point I’m starving and want to eat a big (but healthy like whole … Read more
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Filed under: Advice, Fitness, Ask a Fitness Expert
Dear Sarah,
I am training for a race that involves a 20-mile run followed by a 30-mile bike ride. I’m petite and have always had little body fat – but since I started running and taking the occasional spinning class my legs and bottom appear to be … Read more
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Dear Sarah,
I have been speed walking, interspersed with a few minutes of jogging, for about six weeks. Last week I started full on jogging, interspersed with a few running spurts, and my shins are burning. Why does this happen? Am I doing … Read more
Dear Sarah,
When I head to the gym my workout consists of mostly cardio and then I play around a little on the weight machines. I would like to get more serious about weight training, but how do I figure out how much weight to use, how many repetitions to do, how long to rest in between sets etc.? What should my goal be for getting started?
Kelly
Dear Kelly,
A proper weight-training routine will deliver results you never thought possible. A great starting goal is to increase muscular endurance.
Canada’ s Physical Activity Guide to Healthy Active Living recommends two to four strength-training workouts per week. Adequate rest is required between resistance training sessions in order for the muscle-building process to happen. Generally, about 48 hours between workouts is recommended, and more rest is better than not enough!
Continue reading Weight Training: How to Determine the Weight You Should Lift
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Dear Sarah,
I have been doing a lot of squats and lunges lately in an attempt to get my butt into shape for summer. I do 100 squats and 100 lunges almost every day. Although I am starting to see the results I desire, the muscles in my butt are getting very tight and sore. What is the best way to stretch this area? And are there any other exercises (aside from lunges and squats) you suggest to work this area?
Jen
Dear Jen,
When we are really motivated it’s easy to over train and with intensive exercise such as target-training your behind, proper recovery time is a must. It’s during your recovery that the effects of your hard work take place, such as definition building and firming. For this reason, I recommend at least 48 hours in between workouts.
Continue reading Butt-Toning Exercises and Stretches
Filed under: Advice, Fitness, Ask a Fitness Expert
Dear Sarah,
I have always wanted try rollerblading, and at the end of last season I purchased a pair of rollerblades. The things is, I’m am a little nervous about using them. As a kid I tried to figure skate, but I was never steady on my skates as … Read more
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Filed under: Fitness, Ask a Fitness Expert
Dear Sarah,
Gabriella
Here’s the really good news, your body is burning fat all the time. When it comes to fat loss what you need to focus on is burning calories. The more calories you burn, the more fat you will lose.
Continue reading When Am I Really Burning Fat?
Filed under: Advice, Fitness, Ask a Fitness Expert
Dear Sarah,
I am three months pregnant and an avid exerciser. I usually do 30 minutes on my elliptical machine, a handful of free weights and some abdominal exercises. Is it safe and advisable to continue with abdominal exercises?
Christine
… Read more
Filed under: Advice, Fitness, Ask a Fitness Expert
Dear Sarah,
Last summer I bought a hybrid bike, and I rode it everywhere I possibly could. I commuted to work, to the grocery store and even to church. This year I am considering new pedals as I hear they can make me go faster. Can you explain what different kinds of pedals there are and what is actually happening when you pedal?
Carm
Dear Carm,
Thank goodness for the return of spring, otherwise known as bike-riding season. You are onto something here as the fact is that changing your pedals will definitely change your ride. Pedals have the ability to make your ride more efficient by requiring the use of more muscles for every stroke, thus getting you where you want to go, faster.
To get the most out of your bike ride, I’d suggest taking a look at three things: your shoes, your pedals, and your pedalling technique.
Continue reading 3 Tips to Get More Exercise From a Bike Ride
Filed under: Advice, Fitness, Ask a Fitness Expert
Dear Sarah, I was cleaning out my basement and found an old ThighMaster that I bought years ago off an infomercial. I remember getting so sucked into their sales pitch and vowed that if I used my hard-earned money to buy this gadget, I would use it … Read more
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Filed under: Advice, Fitness, Ask a Fitness Expert
Dear Sarah,
I have committed myself to going to the gym and exercising for about an hour or so, 3-4 times a week. But sometimes life gets so hectic that I just don’t have an hour. I find it very discouraging. What should I do? Are shorter workouts effective or just a waste of time?
Melinda
Dear Melinda,
While an effective “proper” workout should include a warm-up, strength, cardio and flexibility training followed by a cool down, (clocking in at around 1- 1.5 hours) it’s not the only way to reap the benefits of exercise. Short workouts can be an ideal solution for the time-strapped. If your aim is to look and feel better, reduce stress, increase energy and burn off a few calories, then short workouts are right up your alley.
Continue reading 10 Minute Workout Ideas
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Dear Sarah,
I know that I am supposed to do a warm-up to get my body ready for exercise and I usually just jump on the treadmill for 10 minutes or so before starting my weight-lifting routine. Is this enough or is there more I should be doing? … Read more
Filed under: Advice, Fitness, Ask a Fitness Expert
Dear Sarah, I am shift worker and often hit my 24-hour gym around midnight. I have been lifting weights using my gyms ‘fit fix’ circuit (a series of weight machines that isolate each muscle group), as well as running on the treadmill. Quite frankly, … Read more
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Dear Sarah, As the weather slowly gets nicer, it’s dawned on me that I can’t hide my little bit of winter weight gain under my warm, cozy sweaters too much longer. I work out four to five times per week and this usually consists of three step … Read more
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Filed under: Advice, Fitness, Ask a Fitness Expert
Dear Sarah, I work out five mornings a week at my gym where I do a mix of spin classes and weights. After my workout, I often see these women in the change room drinking muddy looking protein shakes that I overheard one of them say are made from whey … Read more
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Filed under: Advice, Fitness, Ask a Fitness Expert
Dear Sarah,
I am 35 and have been an avid runner logging 40-50 kilometers per week and I love it. I go to the gym once or twice week to lift weights, but I would really like to be able to incorporate more strength training into my running routine. Do you think isometric training would suffice? Can you tell me more about how it works?
Josephine
Dear Josephine,
I think isometrics are a great form of strength training that you can do anytime, anywhere, with little to no equipment and they serve as an effective addition to a running routine. Isometric training is a unique form of muscle and joint strengthening in which you apply a resisting force to a muscle without moving the joint. For example, holding a push-up half way to the top. We do isometric muscle contractions everyday when holding the baby or carrying grocery bags. Isometrics are a very effective way to train your muscles, but should not be used a replacement lifting weights. Let me explain why.
Continue reading A Great Way to Tone Without Weights: Try Isometrics
Filed under: Advice, Fitness, Ask a Fitness Expert
Dear Sarah,
I confess that I read entertainment headlines, and I am always intrigued by what the stars do for exercise. Many celebs claim they got their ‘hot bods’ from Pilates. What’s that all about? Can you explain exactly what part of the body … Read more
Filed under: Advice, Fitness, Ask a Fitness Expert
Dear Sarah, My regular exercise routine includes spinning, yoga, and weight lifting. On average I spend about eight hours a week working out ( I love to exercise!), and I eat a fairly clean diet full of whole grains, fruits, vegetables and lean … Read more
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