The Ask BeWell! Archive

For Your Health: Ask BeWell!

Q.I have not exercised regularly for five years and would like to get started again. How many days per week should I exercise in the beginning?

A.It is always good to check with your physician before starting an exercise program. You should then consider incorporating the following types of exercises into your weekly routine:

Cardiovascular activity is categorized as continuous activity utilizing large muscle groups for at least 20 minutes or more. Examples include walking, cycling, stair climbing, elliptical training and rowing. Three times per week is the minimum recommended frequency to derive benefit from cardiovascular exercise. Deconditioned individuals may start with less than 20 minutes and gradually increase their time.

Strength training is also a part of a well-rounded exercise program. Strength training involves lifting a load beyond what the body is accustomed to lifting. Machines, free weights, household goods, and/or body weight exercises, are all examples of strength training tools. A beginner's strength training routine will usually consist of one to two sets of eight to 10 different exercises that address the major muscle groups of the legs, chest, back, shoulders, abdominals and lower back. You can do strength training at least two days per week, including on days when you do your cardiovascular exercises. You can start by doing fewer exercises if you are deconditioned.

Flexibility or stretching exercises are recommended at the end of an exercise session while your body is still warm. Warm muscles are safer to stretch than cold muscles because they are more pliable, which decreases the risk of injury. Stretching exercises should address common areas of tightness such as the low back, hamstrings, calves, quadriceps, shoulders, upper back and chest.

Q.What is required to achieve the relaxation response, and what are some of its benefits?

Q. I want to start strength training in a “split routine” format. The problem is I don’t know how to organize my routine. Is there a “right” way to do this?

A. A “split routine” refers to a strength-training program that is organized to work on different muscle groups during different sessions or on different days. There are an infinite number of ways to organize a split routine. The only “right” way is the one that you like, keeps you motivated, and produces results for you. Some people like to work on just one muscle group per day, while others like to pair muscle groups. Here are just a few examples of how to organize a split routine:

• Upper and lower body. You can work your legs in one session and your entire upper body during another session.
  
• Push and pull. You can split your workout into “pushing exercises” (i.e. chest press, triceps press) and “pulling exercises” (i.e. seated row, bicep curl).
  
• Complimentary muscle groups. You can couple big and small muscle groups together. Some people like to combine muscle groups that work together (chest and triceps or back and biceps) into one workout.

If you are getting bored or have reached a plateau, consider switching your routine, but always make sure that you enjoy your workout.

Q. I suffered a severe left ankle injury last July. Thankfully there were no broken bones. There is still pain, but an MRI I had this past February revealed no tendon, ligament or skeletal damage. Are there exercises that I can do to concentrate on regaining strength in the ankle?

A. Pain is an indication that there is something wrong; you need to make an appointment to see a physical therapist. A physical therapist will be able to diagnose your areas of weakness in terms of strength, range of motion and flexibility. Once you have been evaluated, the therapist can give you specific exercises to treat what is limiting your physical function. You will be able to ease back into a more traditional exercise program after you have completed your physical therapy sessions.

Q. Is there a particular order I should follow when doing my strength training exercises?

A. In general, you should start with the bigger muscle groups (i.e. back, chest, legs) and finish with the smaller muscle groups (i.e. biceps, triceps, shoulders) because you need your small muscles to help complete an exercise for your big muscles.

Take a chest press, for example. You use your triceps to complete a chest press. If your triceps are already fatigued when you perform a chest press, then you will likely not be able to lift enough weight to challenge your chest (pectoral) muscles. However, if you do your chest press before you work your triceps, then you will be giving your triceps a double workout without sacrificing any other muscle groups.

Q.I run regularly and am worried about developing knee pain. I have heard that riding a bike a couple times a week is the best way to strengthen the muscles around my knee and protect them from pain. Is this true?

A. Cross-training on the bike is a good way to protect your knees from the pounding of running, but it is not the best way to strengthen the muscles around your knee (quadriceps). In order to build strength in a muscle it needs to be challenged with a weight greater than it is used to; this is known as the overload principle. Performing a weight-lifting exercise such as a squat, lunge, or leg extension is the best way to build strength in your quadriceps. Add one of these exercises into your workout.

Q.I have heard that you should "sweat out" a cold. Is this true? Should I exercise when I am sick?

A. There is a general rule of thumb for determining whether or not to exercise with a cold. According to the American College of Sports Medicine, if the symptoms are from the neck up (runny nose, sneezing, sore throat), light to moderate exercise is acceptable and, some researchers may argue, beneficial. On the other hand, if the symptoms are below the neck (diarrhea, vomiting, intense coughing, fever), it is best to let the illness run its course before resuming exercise. If you are in doubt, talk with your doctor.

Q.Will I get the same benefit from a cardio-toning group exercise class (i.e., Be Well's "Body Shop" class) as I would from lifting weights in the gym?

A. A cardio-toning class, where weight training is combined with cardiovascular activity in a group exercise setting (i.e., Body Shop) typically combines relatively light weights with a high number of repetitions for a given exercise. This type of class is a great way to burn calories and increase muscular endurance; however, in order to get the benefits of building muscular strength and preserving bone density, it is important to work with weights that are heavy enough to feel challenging within eight to 12 repetitions. Working out with weight equipment in a gym will allow you to create a program of this type.

Mix it up! Take some classes and do some strength training in the gym, but keep in mind that even though cardio-toning classes work the muscles a little differently, they do count as a day of weight training. Be sure to take at least one rest day before taking another class or working out with weights in the gym.

Q.Why is it bad to lock my joints when I strength train (for example, locking my knees when doing the leg press)?

A. When you strength train, the amount of weight you are lifting puts stress on the muscles. This stress is what helps the muscle grow stronger. If you lock a joint (for example, your knees when performing a leg press) you transfer all of the stress from the weight you are lifting from the muscles to the joint. This excess stress is unsafe and can cause an injury to the joint.

Q. What is a superset?

A. "Superset" is a weight training term. To superset means to perform two different exercises for the same muscle group with little or no rest between exercises. For example, a superset for your quadricep muscles (the front of your thigh) would be to perform a leg extension immediately followed by a leg press. Supersets can be performed for each muscle group and are a good way to add variety to your weight-training regimen.

When considering mixing supersets into your workouts, keep in mind that they are strenuous and place extra demands on your muscles - so you should only use them occasionally in your routine.

Q.What is the difference between Yoga and Pilates?

A. Yoga and Pilates both provide a great workout aimed at building strength and flexibility. The difference is mainly philosophical and can be noted in the focus and approach of each.

Yoga is a holistic, spiritual discipline with its roots in Eastern forms of meditation. Its focus is on both physical and spiritual development. Yoga classes emphasize flexibility over strength and often include a meditative component. They are a great choice for people looking to increase flexibility and/or reduce stress by working out both their mind and their body.

Pilates is a newer discipline that was developed in the 1920s as a rehabilitation program for injured World War I soldiers. Pilates, like Yoga, builds strength and flexibility. However Pilates emphasizes strengthening (especially the core muscles: abs and back) over flexibility. Also, it lacks the spiritual component found in Yoga. Pilates is a great choice for people looking for a unique form of muscle conditioning.

BeWell members can experience the best of Yoga and Pilates in one class! Try Yogilates at BeWell on Thursday mornings from 8:30 a.m. to 9:30 a.m., or on Saturdays from Noon to 1 p.m.

Q.I have never been a runner. Can you suggest a running routine for a beginner?

A. Start with a slow run. Your goal is to find a pace you can maintain for several minutes. You should be able to talk while running at this pace. If you are too out of breath to speak, your pace is too fast and you should slow down.

Begin with "interval training." This means that you will run for a given amount of time (one minute) then slow down to a walk (three minutes) to recover. Continue this pattern for the duration of your run. You goal should be to gradually (30 seconds to one minute per week) reduce your walking time and increase your running time until you can run for the entire 10 minutes. Once you can complete a 10-minute run, begin adding one minute onto your run per week. Aim to run/walk for 10 minutes two to three times per week -- allow yourself at least one day of rest in between your running days (e.g., run on Monday, Wednesday and Friday).

Here are some tips to keep in mind when you start a running program:

• Wear proper footwear. Sneakers wear out after 300 to 500 miles and worn-out shoes can lead to injury. Do not begin your running program in a beat-up pair of sneakers that you pulled out of the closet. Consider purchasing a new pair instead.
• Walk before you run. Establish a base level of fitness before you begin a running program. If you have been sedentary for several weeks, ease into exercise with a walking program in order to reduce your risk of injury.
• Warm up and cool down. Complete a three- to five-minute brisk walk before and after your run.
• Stretch. Stretch for five to ten minutes after you have finished your run.

Q.I want to start a strength-training program. What exercises should I try first?

A. If you are new to strength-training, your focus should be on building basic strength by concentrating on the large muscle groups in the body (legs, chest, back) as opposed to spending your time isolating the smaller muscle groups (biceps, calves, triceps). By using the larger muscle groups you will be establishing a good foundation of strength as well as burning more calories, which can help you achieve your weight loss goals. Begin with a full-body workout two times per week. Some recommended exercises that you can do on equipment right at BeWell: the chest press, the seated row and the leg press.

Q.What is an "express workout" and is it an effective way to train?

A. An express workout is typically a workout program that can be completed in approximately 30 minutes or less.

This express trend is the fitness industry's answer to clients' perceived inability to fit exercise into their busy schedules. A 30-minute workout seems fairly attainable to most people.

Are express workouts effective? That depends on your goals. An express workout is an ideal way to get in the habit of working out. These programs generally present basic exercises in a non-intimidating format that is thoroughly explained. Seasoned exercisers can benefit too. Express workouts are a great tool to use when introducing a new component of fitness into your workout (i.e. strength training). Finally, express workouts are perfect for anyone facing a time crunch.

Keep in mind that while express workouts are beneficial, they are not the answer to all of your exercise needs. Many of these workouts focus on only one component of fitness (cardio or strength). In order to have a balanced fitness program (cardio, strength, flexibility) you will need to incorporate other workouts into your schedule. It is also important to alter your routine every few months. Both your body and your brain need a change of pace in order to stay focused. Express workouts are best utilized when they are sprinkled into a well-balanced fitness regimen.

Q.Does stretching throughout the workday provide any benefit?

A. Absolutely. Employees who spend a significant amount of time at a computer or on the phone at work often become the victims of repetitive stress injuries (RSI) due to the long-term repetitive nature of their work. Studies have shown that frequent short stretching breaks (a.k.a. micro breaks) taken throughout the workday can help to prevent RSIs. Stretching breaks improve circulation to working muscles, tendons and joints and can help to reduce stiffness, muscle aches, tension and stress levels. Employees who engaged in micro breaks were also found to have increased their productivity levels.

Stretch breaks should be short and frequent. Allow a one- to two-minute stretch break for every 30 to 45 minutes of work. This should provide enough time to fit in two to four stretches.

Q. You advise a minimum weekly workout of 30 to 60 minutes, three days a week. My schedule during the week doesn't allow much time for exercise. Is working out on the weekend almost as good? What would be a good way to schedule weekend workouts, and how much is too much?

A. Although working out only two days a week will make it more challenging for you to get in shape and stay in shape, weekend workouts are beneficial and can help you reach your fitness goals. However, with such a limited amount of workout time it becomes important to develop a plan in order to fit a well-balanced combination of all three components of fitness (strength, cardiovascular, and flexibility) into your routine. Here are some strategies that can help:

• Strength: Try splitting your strength training into two parts. Work some muscles on one day and the rest on the other (for example, train your upper body on Saturday, and your lower body on Sunday.) Complete three sets of a weight you can lift eight to 12 times for each body part.
• Cardio: You should complete a minimum of 30 minutes of cardio during both of your workouts. If weight loss is your goal, try to fit in longer cardio session (45 to 60 minutes). Cardio can be completed either before or after your strength training routine. Another option is to split your cardio into two segments -- do some before and some after your strength routine.
• Flexibility: Do not forget to stretch! Stretching can help relieve soreness and prevent injuries. A great time to stretch is between sets during your strength training routine. This method is both beneficial and time-efficient.

A few words of caution: Do not go overboard with time or intensity when planning your weekend workout. You should be able to complete each workout in approximately 90 minutes. It is not practical to plan to fit a workout much longer than that into your schedule on a regular basis. Also, be realistic when it comes to the intensity of your workout. Do not make the mistake of pushing yourself to the max thinking that will make up for the lack of time you have to spend working out. This approach is not safe and will lead to injury. Finally, think about trying to fit at least one more workout day into your schedule. This will allow you to meet the minimum guidelines for physical activity set by the American College of Sports Medicine, as well as make your fitness goals easier to achieve and maintain.

Q.Help! My shins have been starting to ache in the middle of my treadmill workout. What can I do about it?

A. It sounds like you are dealing with shin splints. The term "shin splint" is commonly used to describe general pain in the front area of the lower leg. Shin splints are usually a result of doing "too much too soon," but can also be caused by overuse and/or lack of proper foot support.

The best remedy for shin splints is rest. You need time to heal before you will start to feel relief. Depending on the severity of your pain, you should dramatically cut back on your exercise or stop altogether. Ice your shins throughout the day in an effort to reduce the inflammation.

There are steps you can take to help with the treatment and prevention of shin splints. Wearing proper footwear is an important part of preventing and/or healing shin splints. Never exercise in worn-out sneakers; they do not provide enough cushioning or support for your feet during exercise and will lead to injury. Be diligent about changing your sneakers every 300 to 500 miles. Also, begin a strengthening and stretching program for the muscles in the lower leg. This will be a great step towards preventing another episode of shin splints.

One word of precaution - sometimes shin pain can be something more serious than a shin splint. If resting and icing does not provide any relief, make an appointment with your physician.

Q. I am trying to lose weight. I have heard it is best to do a lower intensity cardio workout because a low intensity workout keeps the body in its "fat burning zone". Is this true?

A. The concept of a "fat burning zone" is misleading. Weight loss occurs only when you expend more calories than you consume; it is not a result of burning fat during exercise. Therefore, you should be interested in the TOTAL number of calories burned during your workout, not the number of fat calories burned.

Think of it like this: A 30-minute treadmill walk at a 2.0 pace (2 mph) will burn approximately 90 calories, however a 30-minute treadmill walk at a 4.5 pace (4 mph) will burn approximately 180 calories.

Q. Should I lift weights when I am still sore from my previous weightlifting session?

A. Weightlifting causes microscopic tears in the muscle fibers that, with adequate recovery time, repair and lead to stronger muscles. These tears are what cause soreness on the days following your workout. When setting up a strength training program, it is important to schedule at least 24-48 hours between training sessions (of the same muscle or muscle group) in order to give your muscles the time they need to recover. If you are sore from a previous workout, it is a sign that your muscles need more time to repair themselves. It is a better idea to take the day off from strength training and try some light cardio and/or stretching instead.

Q. I have read about BMI in my fitness magazine. What is it and how can it be calculated?

A. The Body Mass Index (BMI) is a method used to estimate body fat based on a person's height and weight. BMI can be calculated by dividing your current body weight in kilograms by your height in meters squared (kg/m2).
Weight in kilograms (pounds divided by 2.2).
Height in meters (inches × 0.0254).

Obesity related health problems increase beyond a BMI of 25 for most people. A "normal" BMI is considered to be between 18.5 and 24.9.

Keep in mind that a BMI is only an estimate and is limited because it does not take into consideration lean body mass (muscle tissue). Therefore, someone who has a muscular build with a very low body fat percentage will be considered overweight using the BMI method of determining body fat.

Q. I have heard that you can lose weight by sitting in a sauna. Is this true?

A. Although it is true that you can sweat off excess weight in a sauna, this type of weight loss is a temporary result of dehydration. Once you begin drinking and replenishing your system you will regain the weight you “lost.” In addition, if you do not replace the lost fluids in your system and you continue to exercise, this method of “weight loss” can be very dangerous and can lead to chronic dehydration.

Q. I am trying to lose weight. Should I wait until I lose a few pounds before I begin a strength training program?

A. No, you should begin to incorporate strength training into your workout routine as soon as possible. Strength training will actually help you to speed up your weight loss by increasing the lean body tissue in your body. As you build up your lean body tissue your muscular strength will also increase and you will be better able to complete your cardio workouts.

Q. I have heard that if I stop strength training, all of the muscle I have built will turn into fat. Is this true?

A. Muscle and fat are two different types of tissue that are made up of different types of cells. It would be impossible for one to turn into the other. However, if you stop weight training, the strength and size of the muscle will begin to deteriorate. This will cause you to lose lean body mass, which can lead to weight gain.

Q. How do I know if my sneakers are still good? They look brand new but I have been beating them up for about a year.

A. There are a few different items that can help you to determine whether or not it is time to replace your sneakers.

• Overall appearance. If your shoes look “ratty” or “worn” it is probably time for a new pair. Look for things like tears or rips in the material. Try to ignore superficial characteristics like dirt – remember, the shoes can always be cleaned!
• How do they feel? Put your shoes on and walk around. Does it feel like there is some cushioning and support left in them? If you have to really contemplate whether or not you feel cushion, it is probably a good idea to replace your shoes.
• Check the midsole and outsole. The rubber part of the shoe that covers the bottom of the sneaker is considered to be the sole of the shoe. The midsole is the part of the rubber that you can see when you look at the shoe from the side. It is the rubber part just beneath the material near the arch of your foot. If this rubber appears to be wrinkled and compressed it is a sign that you need new shoes. The outsole is the rubber on the bottom of the shoe that covers the ball of your foot. This part of the shoe typically has some sort of groove to it. If the rubber here is worn flat, it is a sign that your sneakers need replacing. Please keep in mind that the outsole will not wear out on a treadmill. If you do a lot of treadmill work, then checking the outsole is not a good determining factor.

• Mileage. The best and most effective way to determine whether or not you need new sneakers is to log the mileage that you have covered in them (and yes, this includes EVERYTHING – walking to the T, gardening, grocery shopping etc.) Sneakers need to be replaced every 300-500 miles. Try to get in the habit of having sneakers that are specifically workout shoes. This will make it easier for you to do a daily/weekly approximation of how many miles you have covered in them. When they have reached the 300-500 mile limit, graduate them to be your everyday “knock around” shoes and purchase a new pair of “workout” sneakers.

Q. I run five days per week. Is it really necessary to strength train my lower body, or is my running enough to build strength in my legs?

A. It is definitely important to strength train your legs, despite the fact that you are an avid runner. In fact, leg training is one of the best ways to help you become a stronger runner. Running is a cardiovascular activity that will condition your heart and lungs and help you to burn calories; however, it is not an effective way to build muscular strength. Running involves hundreds of repetitions (for your legs) of your own body weight. Completing a high number of repetitions is not the key to building strength. If it were, we would all have very muscular legs from walking around everyday. Instead, muscular strength is developed by challenging the fibers of a specific muscle to lift an amount of weight that will cause fatigue in the last few repetitions of a set of eight to twelve. Some good examples of exercises to strengthen your legs are lunges, squats and leg presses.

Q. I am thinking of joining the gym, but the only time I can go is before work and that will only allow me to work out for 45 minutes, five days per week. Is this enough time to even bother?

A. Absolutely. According to the American College of Sports Medicine, a well-rounded exercise program should include 30 to 60 minutes of aerobic exercise, three to five days per week; two to three days of strength training (which can take between 20 to 30 minutes) and a daily stretching routine (five to 10 minutes). If you have 45 minutes, five days per week, you will have more than enough time to complete a total exercise program. Be a little creative. Remember that all 30 to 60 minutes of aerobic exercise do not need to be completed at one time. Therefore, on the days that you strength train, you could cut your aerobic time down to 10 minutes. Then, on your way home, get off the train two stops early and walk briskly to your car in order to complete the rest of your aerobic workout for the day.

When it comes down to it, the most important thing is that you did something. Even if you are crunched for time, remember: 10 percent of something is better than 100 percent of nothing!

Q. I always get confused about when I am supposed to breathe while strength training. Can you help?

A. Learning how to breath correctly while strength training can be very difficult. It is quite common for people to “forget” to breathe while strength training. Instead of breathing, many people will actively hold their breath. This can be problematic because it will cause a rise in blood pressure.

The correct way to breathe when strength training is to exhale during the “lifting” or “positive” phase of the exercise and to inhale during the “lowering” or “negative” phase. Using a bicep curl as an example – you should breathe out when lifting the weight toward your shoulders and breathe in when lowering the weight toward the floor.

Q. I hate to run, and I often find myself in pain during runs. I am an avid lifter but I also want to try and get some cardio into my workout. What other types of “intense” cardio can I try, and how often should I incorporate it?

A. “Hate” and “pain” are two words that should never be associated with exercise – if they are, there is something wrong! Therefore, you are on the right track trying to find an alternative to running.

According to the American College of Sports Medicine, cardiovascular exercise (cardio) is defined as large muscle group activity performed in rhythmic fashion over a prolonged period of time. It should be completed three to five days per week for 30 to 60 minutes. It is a common misconception that running is the best or only way to get an intense cardio workout. Any activity that gets your heart rate into its target range and keeps it there for a prolonged period of time is an effective form of cardiovascular exercise. The best type of workout is one that you will enjoy and the intensity level will be dependent on the amount of effort you are willing to put forth when executing the activity – any activity can be intense if you are willing to make it that way!

Recreational sports are a great way to incorporate cardio into your current workout routine. An intense game of basketball, hockey or racquetball can provide you with a high-quality cardiovascular workout. Martial art activities such as Tae Kwon Do or Karate are another excellent option. You could also try an outdoor activity such as hiking, kayaking or rowing. If you are limited to a fitness center environment make an attempt to simulate one of these activities. For example, use the incline adjustment on the treadmill in order to mimic a hike, or find a friend and challenge each other to a “race” on the rowing machine. Be creative, but always keep in mind if it’s painful, stop -- and if you hate it, try something else!

Q.Is it a bad idea to do bring the bar behind your neck when doing shoulder presses?

A. There are three areas to the deltoid (a.k.a. shoulder) muscle - anterior, lateral and posterior. The shoulder press is meant to target the anterior portion of this muscle. Both the military style (in front of head) and the behind the neck version of the press will do this efficiently, however the military press is a much safer and more functional exercise. Sometimes people choose the behind the neck press in order to bring the posterior deltoids more into play. Due to the high risk of injury associated with the behind the neck press, it is a better idea to choose a separate exercise (such as the rear lateral raise) to specifically target the rear deltoid.

 

Q.Now that it's nice out I would really like to start running outside. The only problem is, I get short of breath before I can get a good workout. Are walk/run intervals the best way to build up, and if so, how long should each interval be? How often do I need to do these intervals per week?

A. Yes, walk/run intervals are the best way to build your endurance for running. An interval workout is an aerobic workout and can be performed three to five days per week in order to meet the American College of Sports Medicine guidelines for aerobic activity. The length of the intervals depends upon your current cardiovascular conditioning level. A person currently involved in a regular walking program who would like to transition into running can begin with a 5:1 interval pattern - five minutes of walking, one minute of running - for the duration of the walk. Somebody who is more conditioned and able to tolerate five minutes of continuous running, can do a 5:1 interval pattern - five minutes of running, one minute of walking.

Try to increase the length of the running interval by one minute each week until you are ultimately able to run continuously for 30 minutes. If you are starting with a five minute walk: one minute run pattern, begin by decreasing the walk interval by one minute and increasing the run interval by one minute each week until you are at a five minute run: one minute walk pattern. Then progress by adding one minute to the run interval every week.

The goal of an aerobic workout is to elevate your heart rate into your target heart rate range and keep it there for the duration of your workout. Keep this in mind throughout your walk/run. Do not work yourself so hard through the run interval that you need to "stroll" through the walk interval. Walk does not mean relax!

Q.I am currently training for a half-marathon. I know that my "long run" is a very important part of my training, but I am having trouble finding the time to fit a "long run" into my schedule. Is it okay to break up my long run into two sessions (i.e. 14 miles - 10 miles in the morning, four miles in the evening)?

A. Two-a-day sessions are an acceptable method to choose if you are looking to add to your total weekly mileage, but a long run needs to be done in one continuous stretch in order to reap the most benefit. In order to be fully prepared for race day you will need to reproduce both the mental and physical stress your body will be up against. Practicing running continuous long runs is the only way to learn how your legs will cope, as well as how your body will need to be re-fueled come race day. Also, learning to overcome the mental challenge of a long run is a crucial component of successful distance running.

Q.Is it better to do three sets of one exercise, or one set of three exercises, for the same muscle group?

A. According to the American College of Sports Medicine if time permits, different exercises for a given muscle group should be performed in an effort to recruit different parts of each muscle. Varying the exercises that you choose for a given muscle group will allow you to work a particular muscle from different angles and give that muscle a "total" workout.

Q.If I am going to do cardiovascular exercise (cardio) and weights, is it better to do cardio or weights first?

A. The decision of which to do first - cardio or weights - is a matter of personal preference. Whichever works best for YOU is correct.

When trying to make this decision, take a few things into consideration. First, is there one portion of your workout that you enjoy more than another? It is a good idea to do the part of your workout that you enjoy the least first. That way you will be less likely to skip it. For example, if you look forward to walking on the treadmill, do the weight portion of your workout first. That way it will be impossible to find an excuse (e.g. ran out of time) not to strength train.

Next, consider the fact that your muscles will be more fatigued for the part of your routine that you do second. If you want to be "fresh" for strength training, you should do that first so you don't find yourself worn out from your cardio workout and vice versa.

Keep in mind that your muscles need to be warmed up before strength training. If you decide to do weights first, complete a five minute cardio warm up prior to starting your weight routine.

Q.When is the best time to stretch: before the exercise, after a slight warm-up, or after the exercise?

A. A muscle should only be stretched after it has been warmed up. Therefore, you should not stretch before exercise. It is important to do some sort of warm-up for a muscle before beginning to stretch that muscle.

However, once a muscle has been warmed up there is not one “perfect” time for it to be stretched. It is a personal preference whether you choose to stretch after a brief warm-up or after completing a cardio and/or strength training program. Some people even choose to stretch in small segments throughout their workout. Each of these scenarios is safe and correct.

Stretching is an important component of an effective exercise program. Unfortunately it is the component that is most often neglected. When deciding when to fit stretching into your program, try to be realistic. If you find yourself consistently blowing off your stretching program after completing your cardio routine, consider stretching closer to the beginning of your workout instead.

Q.When using the lat pulldown machine, is it correct to pull the bar down to the center of your chest or should you pull it back behind your head?

A. The lat pulldown machine is meant to work the muscles in the back – most specifically the latissimus dorsi muscle. This muscle runs from behind each armpit to the midline of the lower back. Although both the anterior (pull to the chest) and the posterior (pull behind the head) version of this exercise will engage the back muscles, the anterior version has been found to be more functional, as well as much safer than the posterior version.

The posterior lat pulldown forces the shoulder into a position that puts a lot of stress on the joint. Repetition of this stress (created by performing the posterior lat pulldown on a regular basis) can lead to an overuse injury. People who do the posterior lat pulldown generally will not feel pain during or immediately after performing the exercise. Instead they will notice pain weeks or months later. Overuse injuries progress slowly – gradually causing a person to become debilitated. It is very common to find that people who suffer from an overuse injury will not remember exactly when the injury occurred. Some overuse injuries associated with the posterior lat pulldown are: dislocation and sublaxation of the shoulder, as well as rotator cuff tears. Neck strains are another injury associated with the posterior lat pulldown. Neck strains occur when people lean too far forward, putting an excessive amount of stress on the neck.

Also, consider this issue from a functional point of view. The anterior lat pulldown simulates the action of pulling a resistance in front of one’s body. Daily activities call upon us to pull objects down in front of our bodies on a fairly regular basis. However, it is rare to find a need to pull objects behind our heads, which is the action that is simulated when performing a posterior lat pulldown. Strength training exercises are found to be most effective when they imitate movements that our bodies need to perform on a regular basis. Over time, our muscles will become familiar with the movements and our daily tasks will seem much easier to accomplish.

Q.When lifting, how much of a difference will it make if I only do one set versus two or three sets of each exercise?

A. In order to build strength in muscle tissue, a muscle needs to be pushed to the point of fatigue one time. Once a muscle has been pushed to fatigue (also known as failure) it will be stimulated to become stronger.

The choice to bring a muscle to fatigue one, two, or three times (through one, two or three sets) is an individual one strongly based upon one's motivation for exercise. Body builders and athletes often choose to engage in multi-set weight lifting routines. However, for the average exerciser who is looking for a time-efficient method of training, one set of properly performed exercises will produce nearly the same benefit as a multiple set regimen, according to research conducted by Wayne Westcott, Ph.D., fitness research director at the South Shore YMCA in Quincy, MA. Although people who perform multiple sets may see a small benefit (2 to 5 percent) over those who perform a single set, Westcott notes that for most people a single set regimen works fine.

Regardless of the number of sets being performed, no results can be achieved unless each exercise is performed with proper form and technique. Choose a weight can be lifted for at least eight repetitions, but make sure that it is not so light that 13, 14 or 15 repetitions can easily be completed. Go slowly and make every repetition count. The lifting phase of an exercise should take approximately 2 seconds and the lowering phase should take approximately 4 seconds.

Q.In your last Ask BeWell! piece you mentioned "increasing intensity" during exercise. What does that mean and why is it important?

A. To increase the intensity of an exercise means to increase its degree of difficulty. There are many different methods you can use to increase the intensity of a workout. For example, walking faster will cause a workout to become more intense, as will walking up an incline. Increasing the resistance on a piece of exercise equipment (i.e. making a bike harder to pedal) is another way to increase the intensity of a workout. It is also possible to increase the intensity of a strength training workout by increasing the amount of weight that is being lifted or by decreasing the amount of rest time taken between sets.

People periodically increase the intensity of their workout for a variety of reasons. An increase in intensity equals an increase in caloric expenditure. Many people are looking to expend a certain amount of calories during their workout to help them achieve or maintain a goal weight. Increasing the intensity of a workout will allow people to reach their calorie expenditure goal faster.

People looking to improve on their performance in a specific activity often increase the intensity of their workout as well. Practicing running at a faster pace will eventually lead to faster race times.

Finally, many people like the challenge of a more intense workout. They may not be looking to achieve specific results - they are just looking to a reach personal goal they have set for themselves.

There are a few things to keep in mind if you are considering increasing the intensity of your workouts. First - stay within your target heart rate range. Second - remember the recommendations for aerobic exercise are 30 to 60 minutes three to five times per week and for strength training it is 8-12 repetitions of a given exercise 2-3 times per week. Do not increase the intensity of a workout so much that you cannot meet these recommendations. Finally - be safe. Do not increase by too much too fast. You will not be able to achieve any results if you are injured.

Q.Is it a good idea to carry hand weights while I walk?

A. It is a common misconception that walking with small hand or ankle weights will cause an increase in strength and/or be a good way to increase the intensity of a workout. Often, the only thing gained by adding these weights to your workout is an injury. Consider this: during an average 30-minute walk your hands will swing back and forth thousands of times. If you force them to move against the resistance of extra weight, it is probable that you will produce a strain that will ultimately lead to tendonitis in the elbows and shoulders. To make matters worse, the weight used during these workouts will not cause any significant increase in strength.

Another consideration is that hand and/or ankle weights have the potential to change your stride by altering your balance and disturbing the mechanics of walking. They can also be dangerous for people with hypertension due to the fact that gripping the weights will cause an increase in blood pressure.

There are many safe alternatives to using hand/ankle weights when looking to step-up your workout. If you are want to increase your strength, you should engage in a structured strength training routine that will target specific muscle groups using a weight that is heavy enough to lift for only 8-12 repetitions. If you are interested in increasing the intensity of your workouts, try adding intervals. Intervals are brief periods (1-3 minutes) of higher intensity work. Try by starting to walk at a comfortable pace for 5 minutes, then increase to a slightly faster pace for 1 minute. At the end of that minute, return to your comfortable pace for another 5 minutes. Repeat this pattern for the duration of your workout.

Q.I want to start an aerobic exercise program. What type of exercise will get me in the best shape?

A. The type of aerobic exercise that will get you into the best shape is the one that you enjoy the most and that will keep you coming back for more. It is hard to find the time and the energy to begin an exercise program and it will only become more difficult if you force yourself to do a type of exercise that you hate. Just because your co-worker is a runner does not mean that you have to be. Try out different activities, machines and/or classes until you find something that you personally enjoy and that makes you feel good. Just be sure that your joints and muscles like it as much as you do - don't expose them to any undue stress.

Q.I am just beginning an exercise program and I am unsure whether I am working out at an appropriate pace. How can I tell?

A. Checking your heart rate periodically during your workout is one of the best ways to gauge how hard you are exercising. The goal of cardiovascular exercise is to raise your heart rate into your target heart rate zone and keep it there for the duration of your workout. Exercising within your heart's target exercise zone will provide you with the most benefits.

To determine your personal target heart rate zone you must first figure your maximum heart rate. Your maximum heart rate represents the fastest rate your heart should beat. You can figure your maximum heart rate by subtracting your age from the number 220. For example, a person who is 20 years old would have a maximum heart rate of 200 beats per minute (bpm). Your target heart rate zone will fall between 60 and 90 percent of your maximum heart rate. Using the example of the 20 year-old, we can multiply 200 (his/her maximum heart rate) by 0.6 and 0.9 and we can see that his/her target heart rate zone falls between 120 and 180 bpm.

To check your heart rate, find your pulse (by placing two fingers on the side of your neck or on the thumb-side of the underside of your wrist) in the middle of or immediately after your cardiovascular workout. Count your pulse for 30 seconds, then multiply that number by two. This number should fall somewhere within your target heart rate zone. If you find the number to be much below the zone then you can increase the intensity of your workout, if it is above you will want to slow things down a bit.

Please note that when you start working out it is not recommended that you aim for the higher part (90 percent) of your target heart rate zone. That will come as you get in better shape. Instead, make the lower part (60 percent) your goal.

Q.I am interested in maintaining my outdoor running program through the winter, but I am afraid of freezing! Do you have any suggestions?

A. Winter can be a very enjoyable season to run through if you are adequately prepared for the elements. Here are a few basic tips to help you stand up to whatever mother nature may throw your way:

1. Be prepared to feel a little cold during the first 10 minutes or so of your workout. Exercise will cause you to generate natural body heat. If you do not anticipate this, you may dress too warmly and develop premature fatigue and discomfort.
2. Dress in layers so that you can quickly adjust to changing weather conditions by adding or peeling off clothing.
3. Make sure that the layer closest to your skin (the base layer) is made of a high-tech polyester material that "wicks" sweat away from your body. "Wicking" materials draw perspiration away from the skin to the outer surface of the garment where it can evaporate more quickly. Cotton clothing will absorb sweat, which will leave you with a wet layer of clothing closest to your skin. This can cause you to become severely chilled in very cold and windy conditions - especially if you are forced to slow down or walk.
4. Try to choose an outer layer that is wind- and water-resistant. This is important as wind is often the biggest contributor to winter coldness. Also, try to find an outer layer with zippers and other vents. This will allow you to adjust to a wide range of temperatures and conditions.
5. Protect your extremities - ears, toes and fingers. You can lose up to 50 percent of your body heat through your head - so finding a hat made of a breathable material that can be pulled over your ears is essential to staying warm. Be sure to wear socks made of "wicking" material. You may find that you will want to wear a little heavier sock than you are used to wearing in warm weather. Finally, be sure your hands are covered. It is a good idea to wear mittens in extremely cold and windy weather because they are better than gloves at protecting your hands.
6. Don't be too concerned about your legs. Windsuit pants or tights are often enough protection - a runner's legs will handle cold weather conditions surprisingly well. On extremely cold and windy days you can add a base layer of thermal underwear, but be sure it is made of "wicking" material.

Q.I am worried about finding a way to fit my regular exercise routine in during the busy holiday season. Can you help?

A. Although current recommendations suggest that one should engage in aerobic activity three to five days per week for 30 to 60 minutes, it is not necessary to fit in all 30 to 60 minutes of exercise during one session. In fact, according to a study published in the Oct. 2001 issue of the Journal of the American College of Nutrition, short bursts of activity are just as effective as one long session when it comes to burning calories, losing weight and improving aerobic fitness.
Try to break your workouts into smaller, more manageable chunks. Find time to squeeze in 10 minutes of exercise before you take a shower or during the commercials of your favorite TV show. Remember, it is better to fit in some of your workout than to skip it altogether!

Q.I am having trouble losing weight. Do you have any suggestions about how to burn more calories throughout the day?

A. Many people assume that in order to increase the number of calories that they burn, they need to go faster, longer and harder with their aerobic exercise routine. Although aerobic exercise is an important component in one's weight-loss efforts, it is not the only factor. Aerobic exercise contributes to only a fraction of the calories that a person expends.

The major factor in determining a person's metabolic rate (or the amount of calories someone burns throughout the day) is the amount of lean muscle mass he or she has. The more lean muscle a person's body contains, the more calories he or she burns both during a workout and throughout the day. Including even a modest strength-training program two to three days per week will get you started burning calories at a faster rate. Good luck!!

NOTE: This column is meant to offer general advice only. Always consult your physician before starting any new diet or exercise program.