With 17 marathons (including 10 Bostons) under his belt, and 15 years of personal training experience, Bruce Hedlund, the Rochester club’s
resident running expert, is the trainer you want to work with if you’re preparing for a race.
Bruce also runs the club’s Ramp Up Your Run program, as well as S.E.A.L. Training.
He graduated from SUNY Cortland with a B.S. in Exercise Science, and is a Certified Strength and Conditioning Specialist. Bruce also works as Penfield High School’s Strength and Conditioning coach, and did the same for the Rochester Americans for the 2009-2010 season.MORE
It’s Ask the Trainer time again, and Brian Wilmot is taking on your questions this month.
Brian has a fascinating background.
He made Jamaica’s National Swimming Squad at the age of 10 and competed at an international level until age 17. He started Body Building and personal training at 18 and competed in body building until age 24. He won the NPC Amateur New York State Championships for his weight class. He’s also the author Slim and Trim. After becoming certified by The American College of Sports Medicine as a Health Fitness Specialist (HFS) and having earned several certifications prior, Brian worked in a medical office as a health fitness specialist for six years. He joined the Midtown personal training team in 2000, and his current fitness quest is Seidokan Karate.MORE
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.”MORE
Personal Trainer Josette Lindsey is answering your questions this month. Exercise and fitness have always been a part of Josette’s life, whether she was preparing for an upcoming softball season or just working out to stay fit and healthy. She graduated from SUNY Brockport in 1990 with a degree in Physical Education and Sports Management, and then taught children’s fitness classes for four years.
She then transitioned to adult fitness and personal training, and has worked at Midtown for five years.
Her favorite part about her job comes from the satisfaction she receives when her clients tell her how much better they feel after their workouts. She takes great pride in encouraging them to take better care of themselves, and loves watching their progress over time.MORE
Paul Torcello has a five-year history with Midtown. After graduating with a B.S. in Exercise Physiology from SUNY Brockport, Paul began working as a Fitness Department intern. Upon completion of the internship, Paul was hired as a personal trainer and has been working with clients for the past four years.
His favorite part of working as a trainer is helping goal-oriented clients achieve success through hard work and dedication.
Reader Question: With my work schedule, I usually make it to the club 4 times a week no earlier than 8pm. I do my workout, and by the time I leave at 10pm, I am wide awake when I need to get to bed to get up for work the next day. Unfortunately, early-morning workouts won’t fit with my schedule. How can I get in a good workout, but still wind down at the end of the day?
Paul: This is a common problem among hard-working individuals. My advice is to emphasize the cool-down portion of the workout. For example, try to end each workout with some form of relaxation, which could include stretching, yoga poses, or possibly hitting the steam room/sauna. The key is not to run out of the gym in a hurry. Push yourself really hard during your workout, and then take your time and cool down before leaving the club. This may help combat that adrenaline rush you built throughout the workout.
Reader Question: I’ve seen some people doing exercises with resistance bands in the weight room. What’s the benefit of adding these to a workout routine?
Paul: The benefit of adding resistance bands to your routine is that it is a different form of exercise other than free weights or machines, which creates more variability in your workouts. Resistance bands create constant muscular tension throughout the range of motion of an exercise, whereas free weights do not. Another benefit is that the exercises can be done in small spaces, so you can perform them at home as well. Bands are another effective training method to add to your routine.
Reader Question: My 13-year-old daughter wants to start working out with me on the weekend. She is of a slender build, and I’m concerned she’s going to lose too much weight. That said, I want her to see that exercise is part of a healthy lifestyle. What kind of workout should she do?
Paul: Your daughter should start a workout routine involving both strength training and moderate cardiovascular exercise. The strength training will not only help her keep muscle, but it will also help her build muscle to maintain a healthy structure.
The cardio will obviously help her increase her fitness level , but moderation is important. A great option for your daughter would be to meet with a Personal Trainer, so she understands the importance of proper exercise/nutrition. You and she could also try 2-on-1 training sessions. The two of you would work together with one fitness professional. This would allow your daughter to learn proper form, which will provide her with a strong foundation for progression. This type of training will allow your daughter to receive correct fitness information, while training and spending time with you.
Reader Question: What are the benefits of adding protein powder to a smoothie? Should I add protein every time I get one, or just once and awhile?
Paul: The benefit to adding protein to a smoothie is simply to help you reach your daily protein requirements. Protein helps muscle repair, recover, and grow after being broken down by exercise. Individuals who work out frequently and intensely require more protein than sedentary people. That said, you should consume enough protein to stimulate muscle recovery.
You should add protein to your drink only if you need it. If you meet the daily requirement of protein, then you will not need to supplement with any additional protein. However, if your diet lacks the protein you need, then protein powder is an effective way of making up for what you don’t get through your normal diet.
Reader Question: I know trainers work out almost every day, so I am wondering what’s the one exercise/piece of equipment that you, as a personal trainer, do or use every single day?
Paul: Honestly, there isn’t one particular exercise I believe should be done on a daily basis. There are many important exercises and pieces of equipment, but they should not be done every day. The body needs time to recover from exercise and doing something everyday can slow recovery and also create boredom. The only exercise that may merit daily execution is light stretching to keep the body from becoming stiff or hurting the body’s mobility.
Thanks, Paul!
Do you have a question for one of the trainers? Nothing (or almost nothing!) is off-limits, 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?
Questions for the trainers have been pouring in lately, and this month, Steve Lopes takes on a few of them.
An ex-Marine, Steve once competed on a national level for the Caribbean island of St. Kitts as a Power Lifter and Bodybuilder. He moved to Rochester in 2003, and became a full-time Personal Trainer. With the club since 2006, “Sergeant” Steve teaches two early-morning Boot Camp classes per week and runs S.E.A.L. Training with Bruce Hedlund.
His favorite part of his job is the significant role and impact he has in his clients’ lives.
Reader Question: I made a New Year’s resolution to finally lose about 30 pounds. I started the year off by going to the club almost every day. I’m already slacking off. How do I stay motivated?
Steve: This is very common because people tend to set expectations a little high when making goals. In order to prevent the loss of motivation, you should set realistic expectations. For example: if you have never done cardio and decide that you are going to do a half hour of cardio every day, if you miss a day or two you might thing, “Well, I’ve already failed at my goal so why bother?”
A better goal in this case would be 3 days a week for 15-20mins. Once you add this short duration to your current workout, it may have the opposite effect, for example “Well, I’m already here, and it doesn’t feel so bad, I can do more.”
Reader Question: What’s the best group exercise class to take to improve the overall look of my body? I am a slender woman in my 50s, but I want to tone up as much as Mother Nature will allow. The schedule can be a bit overwhelming.
Steve: There are some factors to consider here. First, what type of exercise do you do regularly? Do you play tennis? Do resistance training? Cardio only? Only classes? All of the above? For example, if you only play tennis, then a Group Power class might be a good investment of your time, because of the amount of stress on your joints from the sometimes explosive movement and unpredictable ball direction.
As a woman in your 50s, you are going to need your connective tissue (tendons and ligaments) to be strong and you’ll need to maintain a certain amount of muscle mass to protect your joints. If you do resistance training and yoga, then a spinning class, step class, zumba, and a core class could be good choices, so that you can build your cardio and core strength to help compliment and support your overall fitness level.
And if you are a tennis player who does yoga, does cardio and resistance training, and you just want to take an additional class, then a bootcamp class could be the way to go because it will tie it all together.
Reader Question: I’ve seen other members moving very fast on the elliptical machines and the Arc Trainers, but I tend to increase my resistance and take it slower. Which is better if my goal is to stay in shape (and not get in shape)?
Variety is key. Challenge yourself with intensity and time. Use higher resistance for longer and shorter durations. If you want to move fast, try and be aware of when your body is moving because you are moving it versus when you have built up so much momentum that your body is just going through the motions. Use lower resistance with a slow movement and total focus on muscle contraction through the whole cycle of movement.
Have you ever tried to use the elliptical at a medium incline of around 6 and a resistance of 5 or 6 and tried to not use any momentum and total muscle focus? It’s pretty challenging. I would also recommend using more than one machine during a cardio workout; it will be more interesting and effective in challenging your body’s ability to adapt to different types of cardiovascular requirements.
Also, don’t be afraid of getting off the machine and spicing up a 30-minute bike or elliptical session with 1 minute of jumping rope for every 5 minutes on the machine.
Reader Question: Is tennis a good workout? My doubles partner says yes, but I don’t have the same feeling after a match that I do after a good run on the treadmill.
It really depends on the person and his/her athletic ability. If you have good hand/eye coordination, are light on your feet, and can move quickly while having good ball placement/judgement, then it may feel like less work for you.
If you want to try and increase your workout on the court, try running on the treadmill before your match for whatever may be a challenge to you (time or distance), and when you get on the court, keep moving. Don’t stand still. Bounce around a little and keep in constant motion. Not only will this increase your readiness and increase the amount of exercise you are getting, it may also rattle your opponents.
Reader Question: What do personal trainers eat for breakfast?
Well, we are people too, so we eat a variety of things. Cereal, oatmeal, fruits, sandwiches, eggs, protein shakes, bagels w/ peanut butter and/or cream cheese, and yogurt with nuts. The list is long.
Depending on our day ahead, food allergies, time between appointments, and personal goals, we believe in setting the proper examples while also enjoying some treats from time to time. Two of my early morning favorites, which are quick and easy to make at 4am are:
Oatmeal
1/3 cup of dry oatmeal
1/3 cup unsweetened applesauce
One scoop of protein powder
Mix together nad enjoy.
Eggwhite/Oatmeal Pancake
4 egg whites
1/3 cup of oatmeal
1 teaspoon vanilla extract
1 teaspoon cinnamon
1 teaspoon of splenda
Mix together, brown on a skillet for a minute or on each side, and voila-a great and healthy breakfast.
Thanks, Steve!
Do you have a question for one of the trainers? 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.
You know you have questions. What do you want to know?
It’s the last “Ask the Trainer” post for the year, and Kim Myga is answering your questions this month.
Kim began her career in the fitness field nine years ago after working for many years as a nanny to four children. She was inspired to enter the field after creating workouts and dietary guidelines for a diabetic friend, who after months of following Kim’s protocol, was taken off her diabetes medication.
In addition to training, Kim is also passionate about Pilates and teaches classes as well.
Reader Question: I read somewhere that the metabolic benefit of exercising in the morning or the evening depended upon your body weight. Is this true? What are the benefits of morning vs. evening cardio workouts?
Kim: I haven’t read any evidence that supports this. As for what time to do cardio workouts, keep in mind that it’s consistency and completion that’s most important. Your training needs to involve a routine that works for you. If you have more energy in the morning, get it done early. Just be sure to eat something before. If you’re an evening person, train later. Exercise does help with achieving better sleep; however make sure you leave enough time for the body to settle before going to bed.
Reader Question: I’m finding it difficult to find enough time to do cardio, weight training, and stretching/relaxation exercises each week during this busy holiday season. Is there a particular class or group of classes that you could recommend that would incorporate all these activities?
Kim: First, pencil yourself into your schedule. Just as you may plan a lunch date, plan a workout. Fortunately, we offer a variety of classes that combine activities. These include Spinyassa, Cardio Strength Conditioning, boot camps, Total Body Conditioning, Cardio Kickboxing and more. Or, treat yourself this holiday and check out our 30-minute classes, which include Kinesis and Pilates.
Reader Question: I have no fewer than 12 holiday parties to attend in the next month. Weight management is high on my list of priorities, and I don’t want to backslide (I’ve lost 30 pounds this year). Besides the usual advice of never going to a party hungry and not overdoing the alcohol, how can I make certain I don’t have 10 pounds to lose in January?
Kim: Weight management and mingling this time of year can be challenging. Try scheduling a complementary fitness evaluation so you are aware of your current progress. Then, write down your goals and read them daily. Stay focused and enjoy the company of your family and friends more than the cocktails and dinners.
Reader Question: My 14-year-old daughter is overweight and her pediatrician has encouraged me to assist her with healthy eating and exercise. I am cooking more healthfully at home, but what do you recommend in terms of exercise? Are there any machines she can safely use at the club?
Kim: It’s so important to teach children a healthy lifestyle, including nutrition and exercise. Midtown offers a “Teen Permit.” This includes a free orientation with a fitness professional. He/she will teach your child how to use the equipment safely. Also, check the schedule for kids after school classes as well. They are interactive, motivational, and fun.
Reader Question: I have friends who use Hydroxycut for weight loss. I know it’s dangerous, but I have to admit that they look pretty good. What is your professional opinion on using it?
Kim: It sounds like you’ve answered your own question. Your body is an incredible machine. Use your body and your mind to achieve your fitness goals. That’s all you need.
Reader Question: I have used a particular Midtown trainer a few times now to develop new weight-training programs. I have been very pleased, but I am starting to see some repetition in the programs and am considering trying a different trainer to change things up. Is this considered poor form? I don’t want to offend the original trainer but I also want to get the most out of my sessions.
Kim: Your trainer shouldn’t feel offended. I believe it’s important to have variety. Personally, I like my clients to work with other trainers when I’m out of town. Each trainer has different knowledge and skill sets. We can all learn from each other. I do advise you to speak with your current trainer before working with someone new. As a trainer, we want all of our members to get the most out of their sessions. Your goals are our goals too.
Thank you, Kim!
Do you have a question for one of the trainers? 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.)
It’s Ask the Trainer time again, and 
answering your questions this month is Personal Trainer Justin Bradt.
Justin’s interest in fitness began when he was 12 years old. He wrestled in middle school and high school, and he studied Physical Education at MCC. He graduated from SUNY Brockport with a degree in Exercise Physiology, and he’s been at Midtown for one year.
Kristi: What do you like best about your job?
Justin: I get to change people’s lives. I love giving people confidence in themselves, and showing them that they are far more capable than they think they are.
Reader Question: I’ve recently discovered that I’m pregnant, and I don’t want to give up my regular workouts. I usually do yoga twice a week, free weights twice a week, and cardio machines once a week. Can I keep up my routine?
Justin: Certainly! The best thing you can do is monitor everything you do. Take note of your intensity level during cardiovascular exercise, and especially your heart rate during these exercises. If you are new to working out, you should keep your heart rate at 140 beats (or under) per minute, and 160 beats per minute if you are advanced in terms of cardiovascular fitness.
With free weights or resistance training, 2-3 times a week is preferred, with a repetition rate of 12-15 (sorry no one-rep maxes or power-lifting!). However there are certain exercises to avoid after the 12th week of pregnancy, including anything in the supine (on back) or prone (on stomach) position. In relation to yoga, you should consider avoiding inversion as well.
Reader Question: I’m interested in becoming a personal trainer. Do you have any advice? How do you get started?
Justin: Education, education, education. Knowing human mechanics and movement differentiates between a good trainer and a great trainer. A great trainer is a master of human movement, and can recognize not only when his/her client is performing a movement incorrectly, but also why it’s incorrect. Additionally, a great trainer should be able to include exercises or movements to help correct any imbalances.
The next step is picking the right certification. If you Google “personal training certification,” you will get roughly 7 million results. Most of the organizations will get you the certification, but offer very little education.
My advice is to go with a reputable organization such as ACE, ACSM, or NASM, all of which offer certification with a strong knowledge background, and are highly recognized. Do a little research and pick the one you think best fits your needs.
The last step is to figure out if you want to work independently or for a business. There are pros and cons for both: If you’re independent, your potential client base is larger because it isn’t limited by membership, but you’ll also need a facility and exercise equipment, which can are costly.
Working as a trainer within a business (and specifically at Midtown) has one of the greatest advantages, and that is: We are a team. Because of this, our ability to grow and develop as individuals is greatly enhanced. We are able to bounce ideas off each other, which allows our potentials to be much great than if we worked independently. I have learned a great deal from the other trainers here at the club, and I would be nowhere near where I am now if I didn’t have them as a team.
Reader Question: My 12-year-old son is a wrestler, and his coach is encouraging him to lift weights. I’m not sure this is safe. What’s your advice?
Justin: The best thing your son can do is incorporate some resistance training, and your concerns for safety are appropriate. Correct form and progression must be established or serious injury can occur. A trainer can help establish these things and teach proper technique and correct small mistakes before they become big ones.
Reader Question: I’ve seen other members working out with trainers, and it’s something I want to do to tone up. How do I pick the right trainer? Does each trainer specialize in something different?
Justin: Each of the trainers does specialize in certain areas, but any of the trainers can handle pretty much anything that is thrown at them. To help you pick the trainer for you, I will list some questions that may help narrow your decision.
1) Gender. Would you like to train with a male or female trainer?
2) Age. Would you want a trainer that is close to your age?
3) Energy level. If you are a high-energy person, then a high-energy trainer would make the best fit.
Lastly, take a look at the back wall near the entrance to the weight room. Trainer photos and profiles appear there, along with the areas in which they specialize. You can also contact Sam Owens, our Fitness Director, at sam.owens@midtown.com. He can help set you up with the right trainer.
Note from Kristi: You can also find trainer profiles here.
Reader Question: My upper-body strength is really poor. I am an avid cyclist, and take spinning, but I need to improve my core and arm strength. What do you recommend I do?
Justin: This question is difficult to answer because what might feel like poor arm and core strength might actually be improper posture during exercise. Without seeing how you are performing, it is difficult to pinpoint exactly where your weakness lies.
A couple core exercises that might help you are the plank hold (forearm bridge) and high-to-low plank march (going from forearm bridge to push-up position and back down). The last thing you can do is during a spinning class, position yourself next to a mirror so you can see your posture. Pay attention to your shoulders, and if they are elevated, try to keep your shoulders away from your ears.
Thanks, Justin!
The trainers at the club are incredibly approachable. I ask them questions all the time, and they go out of their way to help me.
But if you prefer an anonymous forum to have your fitness-related questions answered, this is it! 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 would you like to know?
(You can find past “Ask the Trainer” posts here.)
Doug Rusho, personal trainer and cyclist extraordinaire, is answering your questions this month.
Doug holds several certifications, and is a National Strength and Conditioning Association Certified Strength and Conditioning Specialist, as well as a National Academy of Sports Medicine Certified Personal Trainer.
Kristi: How did you get started in the field of personal training?
Doug: I began strength-training in high school, which is also when I bought a textbook on plyometrics (a form of power training in which muscles are enabled to reach maximum force in the shortest amount of time). I have a B.S. in Exercise Physiology/Biomechanics, and I’ve always been interested in improving the performance of the human body. Cycling is a passion of mine, and I enjoy racing mountain and road bikes whenever I can.
Reader Question: I’m a new member, and I’m interested in getting back into shape after years of being away from the gym. How do you recommend I start? I’m about 20 pounds overweight, but otherwise, I am in good health.
Doug: The safest and most effective way to start is to hire a Personal Trainer! Many people think they need to “be in shape” to maximize a personal training session. In reality, a trainer will work you out in the appropriate manner especially when you are not in ideal shape. This will ensure you do not do too much, too soon, and get injured or frustrated. A Personal Trainer will also enhance your workouts in small increments as you get stronger. This will increase exercise adherence and tolerance and ultimately improve your long term success.
Reader Question: My current workout regime includes Pilates, weights, and cardio. However, I’ve been doing all three for so long, I’m getting bored. Help!
Doug: Pick up a sport or event in which you can compete. Working out is different than training. When you are training for a goal event or sport, it gives you much more direction and motivation. Your focus and intensity are inspired with a purpose and you will see faster results. The sport may not be your priority, but training for it will accelerate your progress towards your priority goal, for example, losing weight.
Reader Question: I recently read the article posted on the Facebook page about stretching not preventing running injuries. This goes against everything I’ve heard about the benefits of stretching. What’s the real deal?
Doug: The jury is still out on this, and will always be. My opinion is that it is different for every individual. I believe that an appropriate warm-up is critical (which may include stretching), especially for activities completed at high intensity (e.g. a 5k road race) or that require extreme ranges of motion. I also believe stretching will decrease the chance of injury if you have muscle imbalances (e.g if your right hamstring is tighter than your left). For some, stretching gives the feeling of more mobility, improving you efficiency of motion. For others they feel no difference. If after a low-intensity warm-up, you feel “tight,” stretch. If you feel loose and ready, go for the run, and stretch afterwards. You may also want to have a flexibility/mobility assessment done to pinpoint any problem areas, and especially any imbalances.
Reader Question: I’m rehabbing after knee surgery. I want to get back to lifting weights, but I’m unsure and nervous about it. How do I ease back into my workout safely?
Doug: Depending on your surgery you should complete some rehab/strength-training with a Physical Therapist. Once you are cleared by the PT, look for a Personal Trainer knowledgeable in post-rehab and orthopedic considerations. Once again, it is key to progress your workouts in small steps, gradually building mobility and stability, and then strength and power.
Reader Question: My friend recommended protein shakes for muscle development. I’ve tried them in the past and have not liked the side effects. Do you have a recommendation for a good one that’s easy to digest?
Doug: High protein shakes are really overkill for most people. Research does generally agree that athletes involved with a high training load do require more protein than the average individual. If your goal is muscle development, this means at least 1-2 hours of strength-training 4-5 days per week. Otherwise, a normal diet has plenty of protein to meet your needs. As far as recommendations, I would suggest Orgain and Bolthouse Farms’ Protein Plus available at Wegmans in the Natural Foods department and the Produce section.
Thank you, Doug!
If you take group cycle classes, you will not want to miss a new eight-week program Doug is launching in October. Stay tuned to learn about Pscylewerks 2.0 on this blog in the next few days.
You’ve submitted some great questions lately, so if yours was not answered this month, look for it in October’s “Ask the Trainer” post.
And don’t be shy! 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.
You know you’ve got questions. Send them my way.
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:
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.
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