The Fitness Q&A
Sexy stomach shapers, powerful walking workouts, summer sipping tips and more.
Spinning Shoes
What kind of shoe should I wear to Spinning class to get the best workout?
You`ve got several options. You can get a good workout wearing sneakers if you use the toe cages on stationary bikes, says Karen Voight, creator of the indoor cycling class called Keiser Power Pacing. Cages let you pull up as well as push down on the pedals. You can get a better workout using road bike shoes, which have cleats that lock into the pedals. The shoes help you to pull up more efficiently, developing greater strenght in your whole leg. However, cleats make walking awkward.
You can also try the indoor cycling shoes recently introduced by companies like Nike and Reebok. The stiff soles of these shoes allow you to power your rotations with your whole leg, the mesh uppers are good for those hot Spinning rooms, and the absence of cleats means you can go from cycling to lifting without changing shoes. All you have to provide is the excess energy.
Walking With Weights
Is it okay for me to use ankle weights or wrist weights when walking?
It`s not a good idea, says Tracy Jo Wilson, racewalking coach. Ankle weights put too much strain on your knees, hips and lower back, which can result in pulls or tears in any of the muscles, tendons and ligaments in your lower body. Lights hand weights might seem easier on your body, but don`t be fooled. As soon as you begin to tire, you will compensate in ways you probably won`t notice -for instance, your arms may cross over your body, which can stress you hips and knees.
“It`s important to keep you weight training separate from aerobic training,” says Wilson. “Don`t try to do both at the same time”.
To add intensity to your workout, Wilson suggests leaving the weights at home and walking faster, up hills, for longer time periods or more frequently. Any of these options will crank your workout up a notch, burn more calories and make you fitter.
Muscle vs. Fat
I`ve heard muscle weights more than fat. Does that mean if I`ve been working out and I`ve gained 5 pounds, I don`t have to worry because it`s all muscle?
Sorry, but no. Muscle mass is indeed denser than fat, which means it weights slightly more, but not much. The idea that you`re losing fat and gaining muscle at the same rate is usually a musconception. Increasing muscle mass might add a pound or two, but only if you`re very fit.
If you`ve been working out regularly and gained weight, you`ve probably hit a plateau. To lose those extra pounds, you`ll have to either decrease your calorie consumption, increase the duration of your workouts or both. Of course, the happier option is to stop worrying about numbers on a scale and focus instead on eating healthy fully and being fit.
The Sipping News
How much do I need to drink during exercise, and can it be plain water or do I need a sports drinks?
“Thirst is not an accurate gauge of your fluid needs,” says Bob Murray, exercise physiologist. “By the time you feel thirsty, you `re aleady slightly dehydrated.” You should drink a noncaffeinated, noncarbonated beverage before, during and after exercise. Ideally, you should weight yourself before and after exercise, and drink 16 ounces for every pound you`ve lost.
Women who work out should consume 96 ounces (12 cups) a day. Keep water bottle on your desk, take a bottle with you on your commute to work, and power walk to the water fountain between sets in the weight room.
It you are doing and intense workout, exercising more than an hour or working out in the heat, you need sports drink to replace electrolytes that are lost in sweat and to provide energy to working muscles. You will well hydrated if your urine is light in color.
