at ECA 360's booth on the 5th floor
at ECA 360's booth on the 5th floor
Question: Lately I have been skipping my workouts. Not on purpose, but I find myself at the end of the day wondering where the time went. I was just too busy all day to take time to exercise. Does this happen to you?
Answer: I schedule a time for my workouts. It's right there written in my appointment book. It is the same as any other important appointment or scheduled activity. It's like piano lessons or school meetings or an important business meeting. You will always be able to think of a good reason to skip a workout or eat a meal that isn't healthy for you. There are always things to be done that seem more important...but you know what? Nothing is more important than taking care of your health. That is the most important lesson that fitness has taught me.
Question: I have been buttering my toast for as long as I can remember. And before that, I was served buttered toast. I can't imagine eating toast dry as you suggest in the 'Eat Right Now' nutritional guide. How do you do it?
Answer: You need to become aware of the foods that are good for you and focus on them. Personally, my diet has improved a lot over the years. For example, when I was growing up, I liked to butter my bread like everyone else I knew. Of course, I didn't have any awareness that butter is loaded with fat and not good for me. And truly, I didn't care. Now that I am older and a little more aware of the importance of what goes in my body, I try to avoid using butter. Now, if I taste a slice of buttered toast, it tastes very strange to me. It is just a case of choosing to modify your behavior for your benefit.
Question: Which of your workouts are low impact? I have knee problems and even though I love your high impact workouts, I just can't do them anymore.
Answer: I get asked this question at least once a week. If you have back or knee problems you are wise to avoid high impact aerobics. Never push to the point of pain.
The truth of the matter is, all of my workouts can be done without using high impact moves. All you have to do is keep one foot in contact with the floor. When I hop or jump...you step. "But I am not getting as much of a workout" you say. To increase your cardiovascular work, increase the size and range of your movements or the extension of your arms, all the while keeping it low impact. If you find yourself working too hard (if you feel out of breath and uncomfortable) reduce the size of your movements or eliminate your arm movements altogether. You should be able to breathe comfortably during the whole workout.
Question: What is a good resting heart rate?
Answer: Everybody's metabolism is different so there is no ideal resting heart rate but you should take note of what yours is. Your resting heart rate can be used as an index of your general level of aerobic fitness. The lower your resting heart rate the more cardiovascularly fit you are. Regular exercise is going to lower your resting heart rate...which will benefit you any time you are not at rest and your heart needs to pick up the pace. It is a good idea to know what your resting heart rate is now, because as you become more fit your resting heart rate is going to drop and that will mean that your heart can perform with less effort.
Question: What is considered a good body fat percentage?
Answer: Most women have somewhere between 15 and 38 percent body fat. They should have approximately 15 to 25 percent body fat. Marathon runners and other advanced athletes may have lower percentages. Most men average between 12 and 24 percent body fat. Men should have approximately 10 to 19 percent body fat. Physically fit men may go as low as 6 to 12 percent.
Question: I am pretty set in my ways and I have a hard time changing old habits to benefit my health. Is there some kind of system I can use to help me change for the healthier?
Answer: First you have to identify the health and fitness goals you want to achieve. It helps to write them down. Then, identify the lifestyle changes you need to make to achieve these goals. Be sure that your lifestyle changes are not ones that seem impossible to you. Remember, you want to build success into your program. Here are some examples of clearly defined goals and the lifestyle changes that will help you achieve them.Goal 1: I want to cut down on the amount of red meat I eat.
Question: I started an exercise regimen a couple of months ago and I am feeling better every day. The problem is, I don't seem to be losing any weight...at least not very fast. What is my problem?
Answer: It sounds like you are on the right track...and there may not be any problem at all. Since muscle is 2 and a half times heavier than fat, the answer is very simple, and it ties in to both exercise and nutrition. When you exercise on a regular basis and eat a healthy diet you are constantly challenging your muscles to perform causing them to get stronger and denser and to weigh more. At the same time you are burning off fat. In other words, you are turning your body into a lean and healthy machine. You are gaining muscle weight and you are losing body fat.
People who are very muscular can weigh more than people of the same height who are sedentary. But the people who are more fit will be slimmer and wear smaller sized clothes. Enjoy the change!
Question: How often should I exercise?
Answer: No matter what kind of training you do I recommend you do something at least 3 times a week. If your fitness level is high enough, you should be exercising more often. Maybe 5 or 6 times a week. But I do believe that everybody should take at least one day a week off from any exercise program. One day of complete rest for the body will vastly improve your performance on the other 6 days.