Tag: personal-training

Answering your questions this month is personal trainer Dina Smock.

Dina has been with the club for over 14 years and is N.A.S.M. (National Academy of Sports Medicine) certified.

Kristi: How did you get into personal training?

Dina: I have a B.S. in Health Sciences, and I began my career at Midtown as a floor trainer. This developed into a passion for training and running special events, so I transitioned into the Events Coordinator role for awhile. After that, I became the Fitness Director and worked in this role until the birth of my twin daughters in 2002.

Since then, I’ve worked part-time as a personal trainer, with a focus on pregnancy exercise and Kinesis. I love my work, and I’m still training my very first client who started working with me 14 years ago.

Reader Question: “I have about an hour to work out every day. I would like to lose about 10 pounds and I prefer the cardio machines to the weights. Which machines should I use and for how long?”

Dina:If you can get to the gym and do a solid 30-to-60 minutes of cardio a day, three-to-four times a week, you will be on the right track. To burn the most calories, you have to work at a high intensity. The harder and longer you work, the more calories you will burn.

As far as what is the best machine, I believe that you need to have variety in your workouts.  If your program has variety, you are less likely to become bored.  Having variety also helps to prevent overuse injuries. If there are certain machines on which you are more likely to exert maximum effort (and thus burn more calories), the definitely fit those into your workout program. I joke with my clients by telling them that the machines on which they like to work out the least are the ones they should be doing!  The Gauntlet (the never-ending flight of stairs located in the back of the cardio room) is very challenging, and running or walking with a high incline on the treadmill are also great calorie-blasters.

Reader Question: “What kind of resistance training do you recommend for toning my arms?”

Dina: There are a lot of fun resistance exercises using weights, bands, and even your own body weight that you can do to tone your arms. Push-ups are a great exercise for focusing on the upper body and arms. Depending on your fitness level, start off with a few and then work your way up to doing more repetitions and sets.  Here is the proper way to do a push-up:

1. Lie on the floor on a mat or towel.
2. Flex the feet so the toes are on the floor, pointing toward your upper body.
3. Place hands, palms down, with palms at chest level, and fingertips at shoulder level.
4. Keep hands close to the body; later, you can spread your hands out further to work different muscles, or place them under your chest, but it’s important to start with the basic push-up.
5. Keep your head in an upright position so you are looking forward, and not down at the floor.
6. Slowly push up with the strength of your arms, keeping the body straight.
7. Hold the upright position for a few seconds.
8. Slowly lower yourself to the ground.

Also Yoga and Pilates are great workouts for your arms!

Reader Question: “How can you best train for mountain climbing without supplemental oxygen? How is it that only a few elite athletes can complete class 4 or class 5 climbs? How does a person train for this?”

Dina: I spoke with fellow trainer Dave Statt who has a client who has climbed several class 4 and 5 summits. There is no one correct answer to this question. In terms of training, obviously being in great shape will help with climbing, but it’s really the luck of the draw in terms of being able to do it without oxygen and there are many reasons why someone summits or does not summit.

Reader Question: “I’ve been swimming a lot this summer. I feel great after leaving the pool, but is swimming a good workout?”

Dina: Swimming is a full-body exercise. The more body parts you involve in your workout, the more calories you’ll burn. For example, spend 30 minutes doing the breast-stroke and you’ll burn almost 400 calories. Best of all, your joints are fully supported so you don’t have to worry about high-impact injuries. It’s also great cross-training for other cardio and weight-training activities.

Reader Question: “I don’t make it to the club as often as I would like to. Can you suggest some strength-training exercises I can do at home?”

Dina:  When you can’t make it to the gym here are some key exercises you can do at home with weights or without.  These exercises use your body weight and can be done anywhere. You can also take them on the road if you’re traveling.

1.    Squats.

Why They’re Great: Squats are one of the best exercises you can do. Squats work your glutes, quads, hamstrings, and calves all at once.

How to Do Them: Stand with feet hip-width apart, toes facing straight ahead or angled slightly outward. Slowly bend the knees and lower your hips towards the floor, keeping your torso straight and abs pulled in tight. Keep your knees behind your toes; make sure everthing is pointing in the same direction.

2.    Push-Ups.

Why They’re Great: Push-ups, like squats, are compound movements that use almost all of the muscles in your body. You’ll work your chest, shoulders, triceps, back, and abs.

How to Do Them:See above!

3.    Lunges.

Why They’re Great:Like squats, lunges work most of the muscles in your legs and bring focus to the glutes.

How to Do Them: Stand in a split-stance (one leg forward, one leg back). Bend knees and lower body into a lunge position, keeping the front knee and back knee at 90 degree angles. Keeping the weight in your heels, push back up (slowly!) to your starting position. Never lock your knees at the top and don’t let your knee bend past your toes. Variations: front lunges, back lunges, and side lunges.

4.    The Plank.

Why They’re Great:The plank (or hover) is an isolation move used in Pilates and Yoga. Planks work the abs, back, arms, and legs. The plank also targets your internal abdominal muscles.

How to Do Them: Lie face down on a mat with elbows resting on the floor next to your chest. Push your body off the floor in a push-up position with your body resting on your elbows or hands. Contract the abs and keep the body in a straight line from head to toes. Hold for 30-60 seconds and repeat as many times as you can. For beginners, do this move on your knees and gradually work your way up to balancing on your toes.

5.    Seated Dips

Why They’re Great: This exercise focuses on the triceps (the back of the arms).

How to Do Them: Sitting on a step, bench, or floor, place hands next to your hips. Lift hips off the step and forward until lower back is almost touching the step, keeping the knees bent (easier) or straight (advanced). Staying close to the step, slowly lower your body until your elbows are at a 90 degree angle.  Keep shoulders down and abs in. Then bring yourself back up and repeat.

You can add hand weight
s to your lunges or squats for more resistance. Do 2 –3 sets of each exercises at 12-15 repetitions, 2- 3 times a week.

Thank you, Dina!

I’ve received some really great questions from readers, so now it’s time for you to submit yours! If you have a question you would like one of the personal trainers from the Fitness department to answer, you can 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.

What do you want to know?

This month’s “Ask the Trainer” post features Midtown personal trainer Dave Statt, whom I asked most of the questions I received from last month’s “Ask the Trainer” post.

Dave has been at Midtown for 19 years, and holds an M.S. in Exercise Physiology. He is a NSCA Certified Strength and Conditioning Specialist, and an NASM Certified Personal Trainer. His recent personal accomplishments include competing in the Musselman Triathlon and being a two-time finisher of the Adirondack Canoe Classic (AKA “The 90-Miler”).

Kristi: Tell me about your background and how you became interested in personal training.

Dave: I began lifting weights at age 12, and haven’t stopped since! I began college with the goal of becoming a Physical Education teacher, but I soon realized I loved training and science, so I switched my major to Exercise Physiology. My job is very fun. I enjoy helping clients develop a passion for exercise and achieving fitness goals.

Reader Question: “I am training to run a half-marathon in September, but don’t want to give up my regular yoga practice. What is a good balance? I try to go to 3-5 yoga classes a week.”

Dave: 3-5 yoga classes per week is too much. I would do two per week, and then do two full-body stretch sessions, which may include static and dynamic stretches that are running-specific. In general, yoga is a workout so you have to take that into account with all of the running so you don’t over-train.

Reader Question: “There was a discussion on Facebook awhile back about the ideal number of days to work out per week. Some people said they worked out 4 days, some 5, some all 7. What’s the right answer, and is it possible to work out too much?”

Dave: Frequency of workouts depends on many factors.  The more intense you train, the more days off you need. It is a difficult question to answer. You have to listen to your body and if you’re feeling worn down, then take a day off.  It also depends on what you are doing. I recommend strength-training 3x per week and cardio 4x per week, but you can do those on the same days as well. I would not train 7 days per week. Always take a day off.

Reader Question: “Which cardio machine at the club is best for burning fat and losing weight?”

Dave: Any cardio machine that uses a lot of muscle groups is most effective at challenging the heart and metabolic system. Here are the cardio machines that are best in terms of calorie expenditure in order from most effective to least effective:

1)      Running on treadmill

2)      Step mill

3)      Rower

4)      Cybex Elliptical

5)      Crossrobics

6)      Precor Elliptical with upper body

7)      Precor Elliptical without upper body

8)      Bikes

Reader Question: “If you could design a nutrition plan for a 40-something male who wants to lose about 50 pounds, what would it include?”

Dave: That is a difficult question to answer on a blog. You may want to meet with a nutritionist or trainer that can assess your current status to provide you with a thorough program.

Reader Question: “I’ve been reading a lot about sports drinks lately. Some research says they’re good for refueling after exercise, while others say water is best. What do you think?”

Dave: The best time to refuel for enhanced recovery is within 30 minutes of completing an intense workout. The fuel should be a 4-to-1 ratio of carbs to protein. Some drinks meet those requirement (e.g. some new products made by Gatorade, Endurox, and even chocolate milk). Water is best for hydration, but not for refueling. They are different.  Always rehydrate. Sports drinks are not bad, but some are full of sugar and unneeded calories.

Thank you, Dave!

If you emailed me a question and don’t see it answered here, it will appear in next month’s “Ask the Trainer” post.

As for the rest of you, don’t be shy! If you have a question you would like one of the gods or goddesses of the Fitness department to answer, you can 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.

What do you want to know?

Today marks the debut of a regularly occurring feature called “Ask the Trainer.”

At some point, each of us has likely had a question about our training programs, our workouts, our injuries, or whether that glazed doughnut we ate at 11pm will add back on every calorie burned in that day’s spinning class.

The Midtown trainers have graciously made themselves available to answer your questions in person (of course), but also here on this blog.

The first trainer who was willing to submit himself to my line of questioning was Bruce Hedlund.

Bruce has 14 years of personal training experience and has run 17 marathons (including 10 Bostons). He has spent his entire career helping people get fit, stay fit, and strength-train:

Kristi: Tell me about your background.

Bruce: I started training when I was 16 years old. The owner of the gym where I worked out encouraged me to enter the field. I realized very early on that training was the only job I ever wanted. I graduated from SUNY Cortland with a B.S. in Exercise Science, and I am a Certified Strength and Conditioning Specialist.  In addition to working as a trainer for Midtown, I am also the Strength and Conditioning Coach for the Rochester Americans, and for Penfield High School.

Kristi: My friends and I are always debating whether it’s best to work out in the morning or at night. Which is best?

Bruce: Some studies show that working out in the morning may boost your metabolism and expend more calories throughout the day; however, the best time to work out if when you have available time. If you’re not a morning person, it doesn’t make sense to exercise in the morning. The first step to creating a workout schedule is finding a time that you can consistently stick to.

Kristi: What’s the best way to firm up the abdomen and strengthen abdominal muscles following pregnancy and childbirth?

Image courtesy of Spencer Olinek

Bruce: I would recommend strengthening the deep abdominal muscles via plank (prone position) variations. Also, performing dead bugs and belly flatteners will help strengthen the deep abdominal muscles. Also, include lower back strengthening exercises such as: lower back extensions, side bridges and bridge variations.

Kristi: What’s the best way to treat shin splints?

Bruce: The Dixie cup ice massage! Fill a small bathroom cup with water and freeze it. Once the water is frozen, take out the cup and use it to massage your shins for 15 minutes each. Also, perform some strengthening exercises with a resistance band (or even a towel). However, while you are experiencing pain, reduce your activity, and take the time to ice, stretch, and strengthen.

Kristi: If a person has limited time to work out and wants to lose weight, should he/she spend more time on cardio or weights?

Bruce: Both! Shorten cardio time by performing intervals: After a three-minute easy warm-up, perform 20 seconds of a “hard” phase followed by an easy phase of 40 seconds. Perform 10 reps. This 13-minute workout will be a quick way to burn calories! For strength-training, include multi-joint exercises such as: dumbbell squats to shoulder presses, or reverse lunges to bicep curls. Include a “pulling” exercise, such as a lateral pull down or a free-motion lateral pull down, or a Technogym seated row.

Kristi: Do you advise eating or fasting before working out? According to several recent studies, if the goal is to burn fat, fasting is best. What do you think?

Bruce: I would recommend eating prior to exercise. They key is to eat something that doesn’t upset your stomach. Even 12 ounces of a sports drink (like Gatorade) would assist you in your workout. Another option is to eat a banana and half a bagel with peanut butter. You want to take in calories to give your body energy for the workout plus stay hydrated.

After exercising, you should refuel to help you recover from your workout. Try to eat something like a peanut butter and jelly sandwich on wheat bread or drink a Myoplex recovery shake within 30 minutes after exercise. 

Kristi: You’re in great shape, so tell me about your workouts.

Bruce: I work out six days a week. I strength-train 3x a week, and I run about 30-35 miles a week. For cardio workouts, I include jump rope intervals, hill repeats, metabolic circuits with medicine ball throws and tire flips, and long runs of 10 miles each.

Kristi: What do you like best about being a trainer?

Bruce: Watching my clients make progress and changing their lives!

Thanks, Bruce!

Got a question you want a Midtown trainer to answer? You can post your question as a comment, 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.

Let’s hear it. What do you want to know?