ASK Jimmy the Guru

What’s the best piece of cardio equipment to use?

Let’s be honest, in a fast paced-world we all want the most “bang for our buck.” And when it comes to cardio workouts this same mentality applies as we search for the most time-efficient way to burn the most calories. So what piece of cardio equipment will elicit the best results? The answer is there isn’t one in particular. Essentially it is the intensity that you work at and the duration of your session that will be the primary factors in dictating the overall effectiveness of your cardio session.

Intervals – To maximize your cardio sessions, consider interval training. Interval training is defined as short, high-intensity exercise periods alternated with periods of rest. So instead of hopping on a piece of cardio equipment for 30 minutes and performing your workout at the same speed for the entire session, try mixing it up one day with periods of sustained higher intensity exercise followed by a return to lower aerobic intensities used as a recovery period. There are a variety of approaches to interval training, for example you may opt to utilize, including a 1:1 exercise to recovery ratio (e.g. run for 2 minutes then walk for  minutes) or a 1:2 ratio (e.g., cycling for 2 minutes at a higher intensity followed by a 4 minute recovery period of cycling at a lower intensity). Interval training can be used by novice exercises and elite athletes alike by simply adjusting the intensity and/or the rest-to-recovery ratio accordingly to meet the needs and current ability level of the exerciser.  Research continues to emerge regarding the benefits of interval training, and more recently the researched benefits of high-intensity interval training.

Equipment - When it comes to equipment, the best suggestion is to choose a mode of activity that you enjoy, as you’ll be more inclined to stick with your regular workouts long-term. To combat boredom and also to reap the benefits that cross-training provides, try completing your cardio workouts on several different pieces of equipment, either within one workout session or from one session to the next. Below are some popular cardio equipment options you may consider incorporating into your cardio program-

- Treadmill - For those who enjoy walking or running, treadmills are a great option, especially during inclement weather when outdoor activity is not possible. For those who are newer to exercise, walking serves as a great weight-bearing form of activity that can strengthen muscles and bones, and tends to be tolerated well by most individuals given that fact that it is relatively low-impact in nature. A 1996 study cited the treadmill as an optimal choice for cardio equipment when measuring energy expenditure at various intensity levels, which were defined by different ratings of perceived exertion.

- Stationary Bike - Stationary bikes, both recumbent and upright, place less stress on the joints then some other cardio equipment options, and are relatively comfortable once you’ve become accustom to sitting in the saddle for an extended period of time. Recumbent bikes in particular are a great option for those with low back pain, as well as those who are new to cycling as it provides added support for the back.

- Elliptical – Elliptical machines are a great option for those who enjoy walking or running, yet are seeking less stress on the joints. Given its low impact nature, an elliptical can serve as an alternative to a treadmill for those with previous knee or leg injuries as well as those who are new to exercise. If possible, opt for an elliptical with an upper body component to challenge the arms and increase the overall number of calories burned.

- Stair Climber – When done properly, stair climbers can provide a challenging and effective cardio workout while also strengthening the muscles of lower body. Avoid the temptation to lean heavily on the sidebars when using this machine (or any piece of cardio equipment for that matter), as this will decrease the overall effectiveness of the workout. Instead, focus on maintaining good posture throughout the duration of your workout session.  While stair climbers and step mills can provide a great workout, it may take some time to build up your endurance to sustain this activity for an extended period of time, so focus on gradually increasing the duration of your sessions. Also individuals with knee pain or a previous knee or leg injury should opt for a lower impact option when selecting cardio equipment.

At the end of the day, the effectiveness of your cardio workout truly boils down to how hard you work, which you can control on just about any piece of cardio equipment by changing the level or resistance you are working at, or by simply picking up your pace. Also keep in mind that cardio does not have to be a form of activity that you dread. Considering mixing up your cardio workouts with some fun activities, such as hiking, swimming or dancing, or consider integrating technology in to your indoor cardio sessions by listening to music or by using a heart rate monitor or pedometer to track your progress.

Big Jim, Over and Out!

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When resistance training, is it better to do more reps with lighter weights or fewer reps with heavy weight?

A: When it comes to strength training there is not a one size fits all answer regarding how best to optimally train, as the amount of weight lifted and the number of repetitions and sets completed depends on a wide variety of factors, including individual fitness goals and current conditioning levels!

There are a variety of developmental objectives that can be attained through resistance training, including increased muscular strength, increased muscular endurance and increased muscle hypertrophy.

- If you’re new to strength training and your goal is general muscle fitness and improved health, begin with lighter resistance and aim to complete 1-2 sets of 8-15 repetitions of each exercise with a 30-90 second rest interval between sets.

- If your goal is increased muscular endurance,  use somewhat lighter resistance aim to complete 2-3 sets of 12-16 repetitions of each exercise (*the amount of weight used should fatigue the targeted muscle at the conclusion of the exercise set) with minimal rest (30 seconds or less) between sets.

- If muscular strength is your objective, use heavier resistance and strive to complete 2-6 sets of 4-8 repetitions of each exercise with a longer rest period (2-5 minutes) between sets.

- If you are seeking muscular hypertrophy, use somewhat heavier resistance (higher intensity than that used for muscular endurance, yet a lower intensity than used for muscular strength ) and complete 3-6 sets of 6-12 repetitions of each exercise with a moderate 30-90 second rest interval between sets.

While fitness goals play a large role in determining appropriate training volume, your current ability level is also important to take into consideration. If you are new to strength training, keeping the training volume relatively low, at least initially, will not only allow your body time to adapt to the training stress, it will also help to feel more successful which ultimately can lead to long-term adherence to the program.

While the exact program will vary from one individual to another, one of the main goals of any resistance training program should be to perform each exercise with proper technique. Focusing on the quality of the movement versus solely the quantity of repetitions will help reduce the risk of injury and also ensure that the muscle the exercise is designed to target is worked effectively.

Big Jim to the Rescue

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Arthritis And Exercise

Q: I have had mild arthritis for several years now, but as of late it is getting worse. I keep reading and hearing about how exercise can help. Is this true?

A: Arthritis is becoming a more prevalent health problem—and not just among the elderly. More than 40 million people have arthritis, including 33% of individuals over the age of 65. The good news is that a program of moderate exercise can and will offset the pain associated with this indiscriminate disease.

Firstly, let’s remind people what exactly arthritis is. Arthritis means “inflammation of a joint.” Osteoarthritis, the most common form of arthritis, is characterized by a progressive loss of cartilage, typically in the hands, shoulders, hips or knees. Common symptoms include joint pain, limited range of motion and swelling. Rheumatoid arthritis, which is far less common, causes the inner linings of the joints to become inflamed.

For many years, doctors have recommended that patients with arthritis engage in flexibility training to help improve range of motion and reduce some of the stiffness in their afflicted joints. In recent years, doctors have also begun to recognize the benefits of cardiovascular exercise and strength training. Not only does a well-rounded exercise program preserve joint range of motion and flexibility, but it also reduces the risk of cardiovascular disease, increases joint stability and lessens the physical and psychological pain that often accompanies a diagnosis of arthritis.

Before beginning any type of exercise program, talk it over with your physician. He or she may have some specific concerns or considerations you should keep in mind. Once you begin a program, the primary goal is to improve functional capacity to help reduce pain and fatigue associated with activities of daily living. A secondary focus is to improve physical fitness.

Start your exercise program with a goal to improve flexibility. Try to move your joints through their full range of motion at least once per day, holding the stretch for at least 30 seconds. Take your time with these exercises and never stretch to the point of pain or discomfort. By focusing on flexibility, you reduce your risk of injury and limber up the joints that have been stiffened by arthritis. Your physical therapist or trainer can help you to choose the most effective stretches for you.

Progress to strengthening exercises to improve muscular endurance. Depending on the severity of your arthritis, your physician or physical therapist may suggest either isometric or isotonic exercises. Isometric exercise, such as pushing one palm against the other, involves contracting the muscle without moving the joint. Isotonic exercise, such as a biceps curl, involves contracting the muscle while moving one or more joints. These exercises can be done easily with weights, elastic tubing or exercise bands. Engage in resistance-training activities two to three times per week. Your muscles need time to recover and repair, so take at least one day off in between strength-training workouts. Be careful not to lift too much, too soon. Take your time and build up gradually.

Once you’ve developed a flexibility and resistance-training routine, incorporate aerobic activity. Cardiovascular exercise programs reduce pain and morning stiffness and improve walking speed and balance. Aim for participating in cardiovascular exercise such as walking, swimming or bicycling three to five times per week. As with strength training, start aerobic exercise slowly and progress gradually.

Depending on your current fitness level, you may want to start with as little as two minutes of activity three times a day and work your way up to a single 20-minute session three to five times per week.

Finish every workout with stretching, choosing exercises that minimize the stress on the most painful joints.

Big Jim to the Rescue

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If my muscles are sore from previous workouts, is it safe to exercise them?

The answer to this question depends on the severity of muscle soreness, which can range from slight tenderness to debilitating pain.  Delayed onset muscle soreness (DOMS) happens 1 -2 days after exercise.  The most likely cause of DOMS is microscopic muscle tears or a breakdown in muscle tissue that occurs during a workout.  Introducing new activities or suddenly increasing the intensity can cause DOMS to occur.

During periods of severe muscle soreness, a person has impaired coordination, less shock absorption, and a shortened range of motion.  If you exercise while very sore you are likely to alter your body mechanics putting more stress on ligaments and tendons and therefore increasing your risk of injury.

Overreaching is the state of training intensely without rest.  This leads to overtraining and a decline in athletic performance.  It takes several weeks to months for this condition to occur, but watch for any of the following signs or symptoms, and take a few days to a few weeks off if these are present:

- Increased resting heart rate

- Depression or mood disturbances

- Increased incidence of colds and flu

- Overuse injuries

- Muscle and joint soreness

- Fatigue

- Insomnia

- Decreased appetite

- Plateau or worsening of performance not improved with rest or reduced training

In either case, you’re better off resting to allow your body to recover and seeking a medical professional if necessary.

If you’re only slightly sore, exercise can bring relief, although only temporarily.  Take it easy by doing light resistance exercise (such as core stabilization exercises) or by doing low intensity cardio (such as walking).  Better yet, exercise muscles other than the ones that are sore.

Training programs should be designed to allow muscle recovery, which usually takes 48-72 hours, depending on the type of training done and the intensity of that training.  People who lift weights every day will split their routines so they can work different muscle groups on different days.  Large muscle groups such as the quadriceps and hamstrings should be given the greater amount of time to recover (72 hours) while smaller muscles, especially the postural muscles of the core, are built for endurance and therefore can be exercised more frequently, such as every 48 hours.  Remember that muscles don’t grow during a workout, only during rest periods following exercise. If you don’t allow your body to recover, you won’t see the benefits of your workouts.

Big Jim

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I get low back pain during sit-ups. Am I doing something wrong or should I avoid them?

Experiencing low back pain during sit-ups or crunches is a common issue.  If sit-ups are bothering your back then there are a number of other exercises that can be used as an alternative to strengthen the core.  The fact is that sit-ups use more of the hip flexor muscles—which attach between the thigh bones and lower back (lumbar spine) than the actual rectus abdominus (the “six pack” muscle).

Since the hip flexors attach to the front of the lumbar spine, if they become overworked or over-tightened they can create an anterior (forward) pull on the lumbar vertebrae which might be the reason for the discomfort.  Another reason for the low back soreness might be the fact that doing sit-ups on the hard ground pushes the spine into the ground while it is being flexed during the sit-up, this could cause additional pressure on the posterior portion of the spine another reason for avoiding this movement. Other exercises that can strengthen the core and help alleviate low back pain include:

- Side Plank

- Front Plank

- Glute Bridge

- Standing Lift (Known by some as hay bailer)

Since sit-ups focus on the movement of spinal flexion and use only a few muscles (the rectus abdominus, the external obliques and hip flexors) in the front region of the mid-section, then consider selecting other exercises that use muscles on both the front and back sides of the core.  If your back only bothers you when doing sit-ups, it is wise to skip that exercise and choose others that will strengthen the entire core as opposed to one specific area.

Finally, if your back does get better and feel stronger and you would like to try to do sit-ups again, then we highly recommend using a stability ball. A ball provides support for the curvature of the lumbar spine allowing a full range-of-motion while reducing the pressure on the vertebrae that is created when flexing the spine on the hard ground. Additionally, using the stability ball for crunches requires engaging the glutes and hips for support, so it allows the use of more muscles at the same time.

Big Jim to the Rescue

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Should I take a multivitamin?

DUH! Yes, everyone should take an all natural multivitamin and mineral supplement, didn’t you ever listen to your mother?!?

If you’ve been paying attention to the latest on vitamin research and whether or not loading up on the nutritional supplements is worth it, you may be a little bit confused and frustrated.  Physicians, scientists, dietitians, and other health professionals have long touted the importance of getting enough of the nutrient powerhouses – and, for many, this came in the form of a daily tab or two.  In fact, about half of adult Americans take some form of daily vitamin supplement at the cost of about $23 billion per year.

If you’re eating a balanced enough diet that you’re getting adequate vitamins and minerals to prevent an overt nutritional deficiency, then you’re probably doing just fine sans a multivitamin supplement, although we still suggest everyone take one.  However, if you aren’t, or if you’re not sure, taking a daily multivitamin won’t do you any harm and it might just give you insurance against negative health consequences from a deficiency.

Big Jim to the rescue

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Creatine Powder

A: Creatine is certainly one of the hot supplements among fitness enthusiasts. A growing body of evidence exists to suggest that taking creatine supplements may improve a person’s ability to perform short-term, intense exercise. All skeletal muscle tissue contains creatine, and dietary creatine is found in meat and fish.

During exercise, a portion of the muscle’s creatine is depleted. Creatine phosphate plays an important role in resynthesizing ATP during short bursts of high-intensity exercise. Creatine supplements have been shown to increase the total creatine content (creatine and creatine phosphate) of muscle on an average of 20-30 percent. Sufficient evidence exists to state that, under certain conditions, creatine supplementation can enhance performance in activities that require short periods of high-intensity power and strength. If individuals can train at higher intensity levels, it follows that they may be able to add strength and power at accelerated rates over a period of time.

Jimmy the Guru

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What is cross training and does it offer any significant benefits?

Q: What is cross training and does it offer any significant benefits?

A: Cross training is typically defined as an exercise regimen that uses several modes of training to develop a specific component of fitness; in this instance, aerobic fitness.

A relatively sound argument can be advanced to support the premise that using two or more types of aerobic exercise in your training regimen is in your best interests. While no evidence exists to support the often-stated claim that cross training somehow induces a better aerobic conditioning response, research indicates that using several modes of training can provide an exerciser with a very positive orthopedic benefit.

By combining different exercise modes, you prevent the same bones, muscle groups and joints from being stressed over and over. As a consequence, cross training tends to reduce the likelihood of your being injured as the result of exercising “too much.” In addition, cross training has also been shown to have a very positive effect on an individual’s long-term adherence to a specific type of activity. Cross training is typically defined as an exercise regimen that uses several modes of training to develop a specific component of fitness; in this instance, aerobic fitness. A relatively sound argument can be advanced to support the premise that using two or more types of aerobic exercise in your training regimen is in your best interests.

Jimmy the Guru over and out!

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Difference Between Hammer and Bicep Curls

Q: What is the difference between hammer curls and regular biceps curls?

A: Hammer curls (done by holding the weights with your palms facing each other) target both the biceps and the brachioradialis (the muscles along your forearms); regular curls (done with your palms facing upward) more effectively isolate the biceps. For the best results, try to vary your workout to include both types of exercises. And remember to use a slightly lower weight if you’re starting with hammer curls. But always mix up your routine, throwing in different variations between each exercise and reps done to better maximize your workout.

Jimmy the Guru

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What is Interval Training?

Q: What is interval training?

A: In interval training, you alternate between bursts of higher-intensity exercise and periods of less-intense exercise. As you get more fit, you decrease the rest time and increase the high-intensity periods. You’ll see  big fitness gains if you train this way regularly.

For example, if you currently run for 30 minutes of 6 mph, try switching it up some. Jog for 5 minutes to simply warm up. Then increase your speed to 6.5 – 7 mph for 1 – 2 minutes. Then jog for several minutes at your normal speed, then again at the increased speed, and so on until you reach your time limit. Your ratio of work to active rest should be 2:3 if you ran for two minutes between 6.5 an 7 mph, then jogged for 3 – 5 minutes at 6 mph.

You can also use your heart rate to set intervals. For example, if your heart rate hits 70% of your maximum when you jog at 6 mph, start at that speed. Then increase either your speed or elevation (if you’re on a treadmill) to get your heart rate to 85% or 90% of maximum for 1 – 3 minutes. Then go back to jogging at the 70% heart rate, and continue alternating.

I typically recommend substituting interval training once a week at first, as it is more intense for you then try it 2-3 times a week in replacement of your normal routine.

Jimmy the Guru, Over and out!

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