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Scale Back on the Scale
Get Active! Winter/Spring 2009
Q: I weigh myself every day and while my clothes are fitting better, the scale isn’t budging. What am I doing wrong?
A: Sounds like all you’re doing wrong is checking the scale every day. Get in the habit of checking your body fat composition. Your body fat percentage is a more accurate assessment of your weight loss progress and should be monitored every few weeks, not on a daily basis. Also be aware that as you exercise, you are likely increasing your lean muscle mass. While your Levis are enjoying some time away from your hips, the lean muscle may keep the scale from moving. Rest assured, if your body composition continues to drop, you are losing fat.
Mike Leve is a trainer at FFC Clubs in Chicago's Gold Coast. Read more from Mike Leve
How to Start Doing Yoga
Get Active! Fall 2008
Q: I’d like to do yoga, but I don’t know where to begin. Can you recommend a type of yoga and general etiquette that beginners should know?
A: If your club has a beginner’s class, start there. If not, classes are often labeled by levels: 1, 2, 3 or a combination of those. You want level 1 or 1-2 to start, or look for an "Iyengar" class. Although this isn’t specifically a beginner’s class, this style of yoga focuses on learning the intricacies of each pose, making it a great style on which to build a strong foundation. More importantly, tell the instructor you are new to yoga and if you have any injuries.
Wear comfortable clothing that will stay in place. Yoga is practiced in bare feet, so remove your shoes at the door to keep the floor clean. Some facilities provide a place for your shoes and personal items; if not, put them off to the side. Turn off your cell phone! Your club may offer yoga mats, but once you’ve committed to a practice, invest in your own, as it is more hygienic. Have a towel at hand to keep your area and body free from slippage.
Drink water before class, but don’t eat a few hours before if possible, and wait until the end of class to rehydrate. A yoga practice starts when you enter the room, so enter quietly. The class sequence is purposeful, so skipping sections can actually be unsafe. Be on time and stay for the duration, including the ending section "savasana" (corpse pose). It may look like you are just lying there, but it is equally important, so resist the urge to leave early.
Remember, it is a "practice" and journey in self-exploration. There are many styles of yoga, and whether you are high-energy or looking for relaxation, there is a class for you. Be open-minded, have patience with yourself, and be able to laugh (at least smile) throughout.
Maeve McCaffrey is a certified personal trainer, group exercise and yoga instructor in West Los Angeles. She is a master trainer for both The Sports Club/LA and YogaWorks. Read more from Maeve McCaffrey
Should I Stretch or Not?
Get Active! Spring 2008
Q:I've always heard you should stretch before your workouts. How much should I do?
A: That theory is not necessarily true, simply due to the fact that your muscles are cold and tight before a workout, and injury can occur if you are not careful.
One way to reduce the risk of injury is by simply doing a 5- to 10-minute warm- up to increase body temperature and get your blood moving. Exercise bikes or light jogging are good for warm-ups. But even after warming up, I wouldn’t jump right into an intense stretching session.
To really be on the safe side, I would recommend doing a regular weight workout first, always making sure to start with a lighter weight performed with a complete range of motion to be sure you supply your muscles with plenty of blood. This also prepares your joints for heavier sets to come. Feel free to include a few lighter stretches between your sets, but save the deeper, more intense stretches for the end of your workout. Just make sure that you are not being too forceful, and avoid bouncing or jerking while you’re stretching. Hold the different stretches for anywhere from 15–30 seconds.
Matt Malotki, ACE, NASM, is a trainer based in Woodland Hills, California. His clients include championship boxer James Toney and Chris Rose, host of Fox Sports Net's the "Best Damn Sports Show." Read more from Matt Malotki
Is your cardio workout doing any good?
Get Active! March/April 2006
Q: How do you know if your cardio workout is doing any good? I’ve heard of being in the fat-burning zone, but how do I know if I’m there?
A: The key to being in the zone is knowing what your target heart rate should be based on your fitness goals and health status. The fat-burning zone is typically 70% of your maximum target heart rate. For example, if you are a 40-year-old who wants to burn fat and build a leaner body, you would need to be working at approximately 126 beats per minute to reach 70%. This is based solely on age and doesn’t take into account the resting heart rate (RHR) of the individual. You get your resting heart rate by taking your pulse for a full minute, preferably in the morning before getting out of bed.
The best formula is the Karvonen heart rate formula (220 minus age minus RHR, times intensity [65%–85%], plus RHR). You’ll need a calculator and your RHR. To use the Karvonen formula, take 220 and subtract your age (for a 40-year-old, it would be 180). Take that number and subtract your RHR. Multiply that number by a percentage between 65% (low end) and 85% (high end), depending on the intensity level you’re targeting. Then add back your RHR. This gives you a more exact target heart rate. Just know that working at a higher intensity builds greater endurance and also aids in breaking through plateaus.
Bottom line: If you’re not sweating and/or breathing with effort, you probably aren’t working hard enough during your cardio sessions. Stay focused, have fun, but maintain a high intensity when you’re on a cardio machine. Note: Check with your physician before engaging in any cardiovascular training.
Yaz Boyum is a trainer in the Washington, D.C., area. She has been named one of America’s top 100 trainers two years in a row by Men’s Journal. Read more from Yaz Boyum
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