Mereja

Author: Sarah Brown

  • Forget the Six-Pack, Get Your Heart in Shape First

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    Dear Sarah,

    We are often told that first and foremost exercise is essential to keep our hearts healthy. As I like to walk to work (it takes about 40 minutes and I walk briskly), I’m wondering if this is enough exercise to keep my heart in tip-top shape, or do you think I need more? And can you tell me how exactly exercise benefits the heart?
    Thanks,
    Lisa

    Dear Lisa,
    Your heart is the most important muscle in the body, far more important than that six-pack you have been longing for! Unfortunately, heart health often falls off our radar, which is probably why heart disease is becoming one of the biggest epidemics — and greatest challenges — in our culture. According to the American Heart Association, 910,000 Americans die each year due to cardiovascular disease. That is equivalent to the death toll of 9/11, every 27 hours. Canadians are not any better — the number of overweight and obese Canadians according to the Canadian Community Health survey is 59 percent. And yet, cardiovascular disease is the number one most preventable disease.

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  • Can I Continue Running When I’m Pregnant?

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    Dear Sarah, I love working out. I go to the gym five days a week and I do this because exercise makes me feel great. I’m always challenging and pushing myself. I am also trying to conceive and to be really honest, I’m dreading being pregnant as I don’t want to stop working out! I NEED my cardio. I need to go running. Do I have to stop?
    Charlotte

    Dear Charlotte,

    Cardiovascular exercise is one of the best forms of exercise, not only does it train your heart, lungs and muscles, but it also releases endorphins, the feel good hormones, which is why it can be addictive. A fit, healthy, happy body makes a wonderful place for a baby to grow. It is important to remember that when you are preparing for pregnancy, during and after (breastfeeding) you are sharing your body with another life, and that other life needs to be considered by eating healthy, getting adequate rest and ensuring that your exercise program is safe.

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  • How to Keep Your Breasts Up Where They Belong

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    Dear Sarah, I am 38 and have had two children (now 8 and 10). Although I do take care of myself by participating in two step and two muscle conditioning classes per week, lately I’ve noticed that my breasts are starting to droop. I realize that they … Read more

     

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  • Stress Relief: Exercise is Better Than Wine

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    Dear Sarah,

    Help! My job has become very stressful, my company has me making cuts and laying off employees. At the end of the day, I often find myself on the couch drinking a very large glass of wine. I think that exercise could help (more than the wine) undo some of this anxiety. What would be the best type of exercise to relieve my stress? Georgia

    Dear Georgia,

    It’s very true that exercise can help relieve your stress, even more than wine! In fact, it’s one of the greatest side effects of exercise in addition to weight loss, improved cardiovascular health, stronger muscles, better sleep, a more positive self-image and reduced anxiety — all of which really means less stress. Exercise can make a significant impact on controlling your stress because physical activity stimulates neurotransmitters (produced in the brain), which help mediate mood, emotions and hormones — particularly the main stress hormone called cortisol.

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  • Three Exercises for a Better Booty

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    Dear Sarah, Like most women, I’m not happy with the shape of my butt, but I’m not sure which exercises to try. My goal is not to add more bulk to my butt, but to tone and lift what I already have. At the moment, I exercise about three times … Read more

     

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  • Is Sweat an Indicator of a Good Workout?

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    Dear Sarah,

    It takes me upwards of 30 minutes to work up a sweat when I am doing cardio exercise (I usually use the stationary bicycle). Does sweating mean that I have reached the point where I am exercising hard enough? Am I working hard enough if it takes me that long? Basically, is sweating an indicator of a good workout?

    Beth

    Dear Beth

    Many factors dictate whether or not you break out in a sweat. Your body is happiest at a temperature of 37C, but when you exercise your temperature rises above that and in response your brain has to do a bit of work.

    You see, there is a gland in your brain called the hypothalamus that controls your internal temperature. When your body is too hot, the hypothalamus sends a message to your nerve cells to contact your sweat glands. When these glands are stimulated, they secrete sweat.

    Why sweat is not a good indicator of working out hard enough after the jump:

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  • Eating Before Exercising Gives Me a Cramp

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    Dear Sarah,

    I like to run and I know that a good run requires energy, but I simply can’t run if I’ve eaten in the past two to three hours as I get a cramp. Even water gives me a cramp. Is there something wrong with me? Is it OK to run on a completely empty stomach such as first thing in the morning?

    Thanks,
    Cassandra

    Dear Cassandra,

    You’re right, running does require energy, so it’s very important to fuel your body for exercise and everyday healthy living.

    Why you need to eat
    Glucose, the primary source of fuel during exercise, is derived from eating carbohydrates. Fats (triglycerides) are your secondary source of fuel. Your brain, which is your control centre, must have glucose in order to operate properly, so when you exercise on an empty stomach, your brain will raid your muscles for the blood and glucose (muscle glucose is called glycogen) that is stored there. This causes a lot of stress on the body.

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  • Want to Check Your Workout? Check Your Heart Rate

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    Dear Sarah,

    When I am exercising on a cardio machine, I often check my heart rate (usually because I need a distraction) and I’m wondering if these numbers are accurate. Can you explain what the target heart rate zone is and how I can ensure that I’m hitting it?

    Thanks,
    Serena

    Dear Serena,

    Training intensity can have a significant impact on the success of your exercise program. One of the best ways to detect exercise intensity is by monitoring your heart rate. This acts as good marker for the exercise intensity during cardiovascular training.

    Cardio machines calculate your heart rate based on the information you provide. This calculation is based on your Heart Rate Max (HR max). The machine’s calculation can vary in accuracy from machine to machine and person to person. In order to be sure that you are exercising at the appropriate intensity, I recommend ditching the machine calculations and formulating your own. No machine knows your body like you do.

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