W2: Your Questions, Answered!
TarynWilk
Posts: 52 Member
This week, the New York Times has a really great article with a bunch of health and fitness related questions. I'll share some of those with you here, in addition to some others. Hopefully if you have a question, we have an answer!
0
Replies
-
Is it really that important that I get 10,000 steps every day?
Generally speaking, the more movement in your day the better – studies indicate that active lifestyles can lead to better blood sugar control, lower cholesterol and body mass index and smaller waistlines. But a 2017 study in The International Journal of Obesity suggests we should aim for closer to 15,000 steps a day – so either way, get moving!
0 -
Is it better to sleep more or exercise?
This is tricky: Sleep and exercise are equally important, says Sophie Lalande, a professor of exercise physiology at University of Texas at Austin. As long as you’re getting a full night’s rest, there are no benefits from additional sleep, whereas exercises can greatly improve your cardiovascular health. So if you’re choosing between nine hours of sleep and a workout, choose the workout; if you’re choosing between seven hours of sleep and a workout, choose sleep.
0 -
I’m really inflexible – how can I touch my toes?
An inability to touch your toes while your legs are straight may seem as if it’s just thanks to tight hamstrings, but a tight lower back and tight calves can also get in the way. To stretch, sit down and extend your legs out on a couch or bed. With your knees flexed, reach forward and grasp your toes, slowly straightening your knees until both legs are as straight as possible. Hold the stretch for 10 seconds, exhaling as you do it.
Stretching helps to build elasticity, increase range of motion and flexibility. Always stretch at the end of your workout. Stretching before can decrease your power output and performance. A foam roller is a great tool to use!
I’m kind of flexible, but I can’t do a split. Can I?
“Choose your parents wisely,” jokes Michael J. Alter, author of “Science of Flexibility,” because genetics is a chief factor in determining one’s flexibility. But it helps to stretch out both your hip flexors and hamstrings before launching into a forward split.
0 -
How Can I Get A 6-Pack?
Genetics aside, abs start in the kitchen. A good rule of thumb, says Luke Milton of Training Mate, is to eat mostly food that has “had a life” – it grew out of the ground or on a tree, it swam in the ocean, or ran around on an organic farm. Outside the kitchen, try a regular routine of crunches, bicycle crunches and plank holds, in addition to regular high-intensity interval-training cardio.
Actually, that sounds like too much work. Can I just reduce my stomach fat?
Midsection fat can be influenced by heredity and hormones (estrogen makes more weight gather around your stomach and hips in middle years). But you still have to sweat is off: Harvard Medical School recommends 30 minutes of moderate-to-intense physical activity a day to shred the extra weight.
0 -
Should I really try high-intensity interval training?
Yes. HIIT, in which you work at 80-90 percent of your maximum ability for bursts of 30 or more seconds, recover and then repeat, is appealing for its effectiveness and brevity. Numerous studies have proved its benefits for everyone from overweight beginning exercisers to elite athletes. A meta-analysis published in The British Journal of Sports Medicine in 2016 showed that a program of 12 weeks of HIIT improved VO2 max, waist circumference, blood pressure and body-fat percentage among overweight volunteers.
Side note: Don’t confuse high intensity with high impact. While a lot of HIIT workouts do feature plyometric and athletic drills (i.e. STRONG by Zumba, Les Mills GRIT), you can still get the same type of workout with less load on the joints.
For example, try riding a stationary bike while listening to Power Music’s album “40 Tabata HIIT Tracks 2018”, available on Spotify. Listen for the vocal cues - sprint as fast as you can on the bike for 20 seconds, then recover for 10. As you improve, try to work at a higher resistance so you are continually challenged.
0 -
How do I increase my endurance?
Aerobic exercises like running, biking and swimming will help you build your endurance, especially if you focus on going either longer or harder. Increasing the duration of your exercises, or their intensity will challenge your body and help it improve so you can run better 5K’s and 10K’s or do more without getting tired.
How do I increase my speed?
Try anaerobic exercises like weight lifting, sprinting or plyometrics. That will help with muscle contraction and your ability to produce force, and speed.
0 -
What's the best fitness app for me?
AAPTIV:
Best if: You're an audio learner who wants someone to tell you what to do.
Sure, you can browse this app's library of more than 2,500 routines, but pay special attention to your trainer, because you're going to have that voice in your ear for every step of each routine. Choose someone intense, technical or supportive.
DAILY BURN:
Best if: You enjoy a class like experience
Do you enjoy a group-exercise environment but just can't make it to the studio or gym? One month rate unlocks access to a continually updated class selection. The goals and types covers wide selection of needs, including traditional strength circuits, pilates, and training for obstacle course racing. '
SWORKIT:
Best if: You have some basic fitness knowledge and want near-total control of your workout.
If you know what you want, you'll find it here, or you'll e able to create it - each workout is completely customizable. Select a type of session, your desired duration and how long you want to hold each move. You can preview and edit the list of exercises which are categorized by difficulty, body area targeted, and whether they are quiet or not.
C25K:
Best if: you want help starting to run or getting back to it after a long absence.
True to its name, the official couch to 5K app guides you through na increasingly challenging series of run-walk intervals over 8 weeks until you can successfully complete a 3.1 mile event. An audio coach tells you exactly when to start and stop each segment and you can listen to your own music to power your strides.
SWEAT:
Best if: you're looking for women-focused diet advice as well as workouts.
Sweat caters to women who want a lifestyle overhaul. You'll choose one of five plans that combine strength and cardio, then select your diet type for a complete eating plan, with every meal and snack preprogrammed into your calendar. You can share your successes on community message boards directly in the app.
0