Kevin Glor, Midtown Personal Trainer since 2002, is taking on your health and fitness questions this month.

Kevin has been involved in fitness and sports his entire life. He comes from an athletic family, and graduated with a degree in Exercise Physiology in 2002. He then started his career at Midtown. Kevin became NFPT, ACE, USBA, and CPR/AED certified with a specialty in weight loss and strength and conditioning. He enjoys training all levels of fitness and helping people achieve their goals.

His favorite part about training members is the positive impact he has on members’ lives.

Kevin says, “Many people go to work and punch in and punch out without much satisfaction other than a paycheck at the end of the week. At Midtown, I’m able to help people get healthier and encourage them to make the most out of each day. I have had a lot of clients transform their bodies and reach goals they never thought they could achieve.”

Reader Question: I have chronic lower back pain, and stick to the same “safe” routine so as not to injure my back. Now, I’m in a rut. Do you have any tips on intensifying my workouts in a way that won’t hurt my back? I haven’t had back surgery (it’s muscular, not spine- or disk-related). My doctor is aware of my condition, but I am not currently taking any drugs or regularly visiting the doctor for my back. My only “therapy” is deep-tissue massage every 6-8 weeks, and my workouts.

Kevin: Meet with a personal trainer and have him/her evaluate your routine to make sure you are doing the proper exercises for your body and your core. There are thousands of exercises to break that old routine; however, you need to understand the mechanics and form of each one.

A lot of people grab the latest fitness magazine, try the “exercise of the month,” and end up doing more damage than good. Work with a trainer to design a solid core routine, and have the trainer check your hamstring strength and flexibility. If you have tight hamstrings, that can lead to lower back pain as well.

Reader Question: Now that the pool is open, I want to start swimming laps. What are the benefits of adding lap-swimming to my weekly workout routine?

Kevin:Swimming laps can provide a great caloric burn as it engages your entire body. It should also help you build your stamina, while keeping a low impact on your joints. You could check in with Aquatics Director Tim Auerhahn for some guidance in the pool and for specific routines and techniques to maximize your efforts. You can contact him at tim.auerhahn@midtown.com.

Reader Question: Given my work schedule, I have only one hour, 3x a week to spend at Midtown. I spend one of those days strength-training and one in a Group Ex class. Which cardio machine do you recommend I spend my third day using to get the best results in the shortest amount of time? I would like to increase muscle tone and lose some weight.

Kevin: It depends on the intensity of the cardio activity. Take advantage of our complimentary assessments with a personal trainer and learn your target heart rate to make sure you are working out efficiently. Running or using an elliptical (with the arms) is going to engage more of your body than a bike. I would recommend the Cybex Arc Trainer. You can also mix in jumping rope during your routine for a high caloric burn in a short amount of time.

Spend your cardio time working on burning immediate calories and building your stamina. Focus your time in the weight room to build lean muscle mass, which in turn will burn more calories throughout the day.Also adjust your nutrition to help speed up that weight loss. You need a good solid mix of cardio, weights, and diet to achieve optimal results.

Reader Question: I’ve been reading a lot about interval training lately, but I’m in my early 60s, and while I can easily walk or slowly run on the treadmill, speeding it up scares me. How can I safely incorporate intervals into my cardio workout?

Kevin:Interval training is something that requires more effort and energy and isn’t something you should do every day. I would recommend using this style once or twice a week, as it takes longer to recover when done properly. As long as you have no injuries, you could safely incorporate interval training into your routines.

On a treadmill you could use a 1:2 ratio, with either a higher speed or higher incline. For example, increase your speed from a 3.5 walk to a 4.0 mph walk for 30 seconds, then recover back at 3.5mph for 1 min. Do this for 20-30 minutes. You could do the same on any cardio machine by alternating the speed or tension.

Reader Question: Most people slack off their workout routines at some point, but personal trainers must maintain fitness as a requirement of their jobs. How do you maintain the motivation to stay fit throughout your life?

Kevin: I have been involved in athletics and have worked out my entire life so it comes easy for me. However, trainers have to put in the time and effort just like everyone else.

Working in the Midtown environment and being around workout equipment all day takes away any excuses as well. I personally do a mix of running, jumping rope, and weight training around 5-6 days per week. For me, working out keeps my stress levels down and gives me energy for my day. Try keeping a mirror around too. It really keeps you honest!

Remember, “Excuses are the nails that built the house of failure.”

Thanks, Kevin!

Do you have a question for one of the trainers? They’re willing to answer any question you might have, so post your question as a comment to this post, or email it to me at kristi@meetme-atmidtown.com. If you email the question, I will ask it anonymously on your behalf, and post the question and answer (but not your name) on the next “Ask the Trainer” post. You do not need to be a member to ask a question.

You can find past “Ask the Trainer” posts here.

What do you want to know?