Question: What is the best surface to run on to prevent injury?
Answer:
I can give you a simple answer but it may differ based on the health status,
previous
injuries or your client's running experience. To be on the safe side,
most beginner runners should spend most of their running mileage on soft
ground and progress to harder surfaces. Flat, dirt jogging trails are
always the best or if you have access to a nearby golf course or nicely
groomed grass that is even better. If you plan on training for 5Ks, 10Ks,
marathons etc. then you would eventually want to meld in some runs on
a harder surfaces like a flat sidewalk or paved trail since most races
are on asphalt streets. The softer the surface the less stress on the
joints. This is even more important
to runners who have suffered previous ankle, knee or lower leg (calf)
injuries or discomfort like shin splints.
One general thing to stay away from is concrete trails, sidewalks or
streets. Concrete is much more dense than asphalt and makes running even
more weight bearing
than it already is.
For a great article on my web site about running surfaces written by
my podiatrist and advosory board member, Dr. Jeffrey Ross, check
out the following link for more
detailed info. Hope this helps!
Question: How often and how long do I need to do cardio activity to lose body
fat?
Answer:
Most people who are trying to lose weight and/or become more active would
benefit by just getting their body moving a little more everyday. Cardiovascular
fitness, walking, jogging, running, biking etc., is probably the single
most important type of exercise to help reduce body fat. Start out with
a minimum of 3 times a week at a pace you can handle comfortably for 10
minutes if you really out of shape to 20 minutes for most beginners. After
2 weeks 4 - 5 times a week adding a few minutes every other week. Once
your duration increases to 30 to 45 minutes, work on increasing the intensity
of your activity over the same duration by adding intervals (random periods
of increasing your speed, incline and/or intensity and then slowing down
to a comfortable but brisk pace.) Reducing your fat intake, drinking more
water, eating smaller meals and weight training should also be used along
with your cardio exercise to rev up your metabolism and maximize your
fat burning ability. Remember that if you have a specific health condition
such as asthma or heart disease these general rules may differ. Regardless
of your physical condition consult with a physician before starting any
exercise program.
Question: How do I reduce my fat on my abs, thighs and butt? (usually a common
question asked by women)
Answer:
Cardio, cardio, cardio! The only way to burn fat stores is to elevate
your heart rate by getting your body moving. I wish there was an easier
way but hard and consistent work is the solution. There is really no way
to spot train fat off of a specific part of your body although I see an
infomercial everyday on television that tells people otherwise (the Susan
Summer's Thighmaster comes to mind). Cardio exercise burns fat uniformly
over your body but due to two uncontrollable factors (genetics and growing
older) we all have a tendency to store fat in certain areas and store
more as we age. What I have found with my personal training clients is
that fat usually comes off in reverse order of how it was stored on your
body. I call it the last on-first off fat inventory system. For example
if the last place you gained fat was on your stomach then the first place
you lose it would be from your stomach. A weight training program added
to your cardio work is like adding 1 + 1 and getting 5 as far as your
momentum and ability to lose fat is concerned. Building muscle with weights
and resistance training speeds up your abillity to burn fat while you
are hoofing it on the treadmill although there is really no way to spot
reduce fat by just lifting weights. If you have hit the wall with your
fat loss with just doing aerobics then hit the weights and watch the magic
that unfolds. For more information on the huge benefits of resistance
training, click
here to check out our resistance training frequently asked
questions.
