NetWellness Exercise and Fitness

Trying to lose...more

Rachael Dotson BS — Mon, 04 Aug 2008 14:08:00 EST

Question: Hello, I have previously asked an expert on this site regarding weight loss. I`m proud to say after following their advice and having some determination of my own, I was able to lose 10 pounds in 3 weeks. Down from 193 to 182 as of now. I was pleasantly surprised at my weight change and I feel light . . .

Answer: The American College of Sports Medicine (ACSM) recommends that exercise performed at a moderate intensity should be undertaken most days of the week. The duration of an exercise session interacts with the intensity to result in the expenditure of a sufficient number of calories to achieve health, fi . . .

Ask an Expert: Rachael Dotson BS, Exercise and Fitness

Hamstring stretch problems...

Rachael Dotson BS — Sun, 20 Jul 2008 15:07:00 EST

Question: How do I improve my hamstring flexibility?

Whenever I try to stretch them, I get a large amount of pain from behind my knee, down through my calf, and into my heel. The pain is similar in feeling to what happens if I do the stop hand gesture in front of me, and try to bring my arms out to the s . . .

Answer: The key to stretching is to not over do it! The goal is to gain flexibility without causing injury. The correct way to stretch is in small increments, and slowly increase your range of motion. Your body will tell you when you have hit a new level of resistance. Be sure your leg muscles are warmed up . . .

Ask an Expert: Rachael Dotson BS, Exercise and Fitness

How to lose it and be safe about it

Rachael Dotson BS — Thu, 17 Jul 2008 11:07:00 EST

Question: I have gain weight since I got married and I am not pregant I would love to lose it all and not try to hurt myself so how do i lose it and be safe about it?

Answer: Following a regular exercise program can help aid in weight loss and improve your overall health. The right exercise program can complement your life by providing you with benefits like more energy and strength.

You need a workable plan to move from inactivity to becoming . . .

Ask an Expert: Rachael Dotson BS, Exercise and Fitness

Cardiovascular & resistance exercises

Jayme Johnson MS — Tue, 15 Jul 2008 20:07:00 EST

Question: I am a reasonably healthy 38 years man with a average body built. I`ve earlier used to do 5BX exercises but stopped around 5 years back. I`m now serious about resuming my exercises. I love brisk walking and swimming. Is it ok to do these two cardiovascular exercises only? Or is it necessary to do re . . .

Answer:

Two key elements of a good exercise program are cardiovascular activity and resistance training. It is very important that you do both.

5BX and RMC 12 fitness plans are pretty advanced. I would recommend that you start off with something a little easier and then progress to on . . .

Ask an Expert: Jayme Johnson MS, Exercise and Fitness

Is running the cause of my shrinking boobs?

Rachael Dotson BS — Tue, 08 Jul 2008 17:07:00 EST

Question: I was 14 and 165lbs when I started exercising last August (about 11 months ago). I usually run 2 miles a night and do about an hour of Pilates. I lost about 30 pounds and my boobs. They used to be a D cup, and now I am close to a B. I was just wondering that if I ran 1 mile and did more strength exe . . .

Answer: Unfortunately, body fat has a mind of its own. It appears where it wants to, and seems to disappear from all the wrong places. When it comes to losing fat, it often does not go according to plan. Despite many claims of spot reduction (i.e. "lose belly fat first") - it rarely happens this way. The wa . . .

Ask an Expert: Rachael Dotson BS, Exercise and Fitness

Stairs versus walking

Henry Marshall BS — Fri, 04 Jul 2008 15:07:00 EST

Question: HOW MANY STAIRS EQUALS A MILE?

Answer: To walk a mile horizontally you would have to climb 6336 stairs. Enjoy your journey!

Ask an Expert: Henry Marshall BS, Exercise and Fitness

For shaping and toning body

Rachael Dotson BS — Wed, 02 Jul 2008 12:07:00 EST

Question: Hi, I am a 27 yr old female with hieght 5 feet and weight 52kg. I know this is ok for my hieght, but i have reduce this from 58.4kg in 3 months witnout exercising ,but only due to stress and a little bit of diet control. Due to stress i was not having of feeling of starvation. I am an epileptic and . . .

Answer:

Congratulations on your recent weight loss. Following a regular exercise program can help maintain your weight loss and improve your overall health. The right exercise program can complement your life by providing you with benefits like more energy and strength.

You ne . . .

Ask an Expert: Rachael Dotson BS, Exercise and Fitness

Burning carbs

Jayme Johnson MS — Thu, 26 Jun 2008 11:06:00 EST

Question: Is there a way to calculate how may carbs you are burning while using an elliptical? It will calcuate calories burned, but I am interested in the amount of carbs burned. Thank you.

Answer:

Carbohydrates contain 4 calories per gram. However, everyone's body is different, and whether you're burning carbohydrates, proteins, or fats is dictated by a number of factors.

The most important thing is "calories in" and "calories out". If you eat more calories then yo . . .

Ask an Expert: Jayme Johnson MS, Exercise and Fitness

Tailbone injury

Henry Marshall BS — Tue, 24 Jun 2008 14:06:00 EST

Question: I have a hurt tailbone, it is not from excercising, its just a sist on my lower back, but it makes sit-ups uncomfortable because my tailbone rubs up against the floor. My question is, what can I do to still work on my abs without hurting my tailbone?

Answer:

If your working on trying to increase core strength and you can't use the floor because of tailbone aggravation, I would suggest that you use a stability ball. Some people call them swiss balls and others call them a physio ball. They are a great tool to train with and offer . . .

Ask an Expert: Henry Marshall BS, Exercise and Fitness

Walking

Jayme Johnson MS — Tue, 24 Jun 2008 12:06:00 EST

Question: I have very bad rheumatoid arthritis and I can walk fast but not for a long time. In the mornings I get a hot shower and go for a 30 minute walk to help work out the stiffness. I am a 34 year old female 5 feet and 6 inches tall and weight 215 pounds. About how many calerios would I burn in so many s . . .

Answer:

According to the American College of Sports Medicine, the National Strength and Conditioning Association, and the American Council on Exercise, casual walking (around 3 mph) expends between 5-6 cal/min.

Hope this helps, keep exercising and stay healthy.

Ask an Expert: Jayme Johnson MS, Exercise and Fitness