Questions for a Certified Trainer

banks1850

So I wanted to see if anyone else had any questions to pass along to my certified trainer friend.

I'll be seeing her (hopefully, she owns the gym we go to, so she's always extremely busy) today.

A little on her credentials, she has been certified for many years, she's also a mother (so she knows the issues post child birth first hand). She was a competetive body builder for many years when she was younger (she's approaching 40, so she's been around), she's in absolutely excellent shape, but had some weight issues when she was in her teens (so she understands that aspect as well), and she is certified in nutrition as well, so she is qualified to answer almost any question.

Generally I use her only as a sounding board if I can't find the answer definitively on line. My line of questioning usually goes like this:
New England journal of medicine online, WebMD or Mayoclinic (I usually try to make sure both are in agreement before I post), My wife (been training for a loooong time, and is an instructor in body pump), then the friend/trainer.

I can ask her questions but they have to be in the realm of plausability for me, I mean, I don't want to tax her friendship by asking her questions that only a woman would ask, but I can say "I have a friend who asked me about XXX" and that's fine, but if i started talking about bloating or something like that, I think both her and my wife's eyebrows would go up in question. LOL!

So, with all that said, shoot me some questions, I'll be there a little later on today, so if you don't post by like 11:00 EST then I'll already have gone to the gym.

banks1850

So I wanted to see if anyone else had any questions to pass along to my certified trainer friend.

I'll be seeing her (hopefully, she owns the gym we go to, so she's always extremely busy) today.

A little on her credentials, she has been certified for many years, she's also a mother (so she knows the issues post child birth first hand). She was a competetive body builder for many years when she was younger (she's approaching 40, so she's been around), she's in absolutely excellent shape, but had some weight issues when she was in her teens (so she understands that aspect as well), and she is certified in nutrition as well, so she is qualified to answer almost any question.

Generally I use her only as a sounding board if I can't find the answer definitively on line. My line of questioning usually goes like this:
New England journal of medicine online, WebMD or Mayoclinic (I usually try to make sure both are in agreement before I post), My wife (been training for a loooong time, and is an instructor in body pump), then the friend/trainer.

I can ask her questions but they have to be in the realm of plausability for me, I mean, I don't want to tax her friendship by asking her questions that only a woman would ask, but I can say "I have a friend who asked me about XXX" and that's fine, but if i started talking about bloating or something like that, I think both her and my wife's eyebrows would go up in question. LOL!

So, with all that said, shoot me some questions, I'll be there a little later on today, so if you don't post by like 11:00 EST then I'll already have gone to the gym.

edyta

Actually I have a question, but maybe you know without asking your friend

I had some problems with my knees. When I had a standing/walking job it was awful, but now as I have sitting job and do 1-1.5hours fitness/day it's ok. However, I try to save them as much as possible cause they are so hard to replace

My question is:
What is better and puts less impact on knees - stationary bicycle or elliptical? I like elliptical more cause it takes my heart rate up quicker but some people say bike is healthier for joints. I think I "feel" my knees more on a bike...And that's what's confusing me...

I avoid running except in the gym sometimes because I know hard surfaces like concrete or pavement are very bad for joints.

banks1850

Ahh, good question. I would tend to think that the stationary is better because you aren't putting the weight on them, but I'll ask her and see what she says. I would imagine the recumbant bike (the one where you sit in a bucket seat and pedal infront of you), is even better as you are completely relieveing your body weight and basically using all leg power, but I'll ask cuz I'm just speculating.

rheston

I too have knees that have been damaged in combat and as a result of other military activities as well as running. The sports surgeons that I've seen over the past 10 years have recommended the best exercise for your legs is swimming but barring that they then said that the ski machine, elliptical and recumbent bike are what they would recommend. I have also received cautionary warnings from the surgeons that what they recommend is really from professional studies and observation but the real evaluation comes from the individual who must determine which offers the great comfort while exercising.

Each person's body is damaged over the years in a different manner and as such will react to these exercise machines differently. If you've not tried these machines out for yourself I recommend doing so for a period of time at the gym before making a long term decision on one over the other.

When I'm on business travel I use the elliptical and bike and have decided that, for me mind you, when my ski machine bites the bullet I will probably go with the recumbent bike

pmkelly409

I have a question about pre and post nutrition. I have read quite a bit about what you should eat for each, but seems that there (as with everything else!) a wide variety of answers. I am primarily stuck on the pre-workout nutrition because I go to the gym at different times of the day. I like to eat an energy bar and lately have been downing that with a Sugar free Red Bull (I know, I know, don't say it).

So my problem is my body feels like it weighs a ton - like I can barely lift it or move it but I know my muscles/body can handle more... a good example is spinning class, I have a ton of energy, I am never sore the next day but when i comes to sprints I cannot make my body move faster...

does this make sense?

banks1850

I have a question about pre and post nutrition. I have read quite a bit about what you should eat for each, but seems that there (as with everything else!) a wide variety of answers. I am primarily stuck on the pre-workout nutrition because I go to the gym at different times of the day. I like to eat an energy bar and lately have been downing that with a Sugar free Red Bull (I know, I know, don't say it).

So my problem is my body feels like it weighs a ton - like I can barely lift it or move it but I know my muscles/body can handle more... a good example is spinning class, I have a ton of energy, I am never sore the next day but when i comes to sprints I cannot make my body move faster...

does this make sense?

I'll try to distill it, see if this is right: You feel like you can handle more, but specific exercise types are much harder then others, but your VO2 is ok (you aren't overly winded you just feel "sluggish" after some types of exercise). Also, you want to know when the best time is for feeding your body (before or after) a workout, and (I assume) what the best mix of nutrition is for that feeding.
Does that sound right?

cinandchris

I have a question that you can probably answer. I am pretty new here and there is a lot of different advice out there. They say to work out one area one day, then take a day off before you work that area again. But I know a lot of people do crunches and push ups every day. Wouldn't it be better to do those every day? Or do you need the day for your muscles to rest with those as well?

lotusfromthemud

Actually I have a question, but maybe you know without asking your friend

I had some problems with my knees. When I had a standing/walking job it was awful, but now as I have sitting job and do 1-1.5hours fitness/day it's ok. However, I try to save them as much as possible cause they are so hard to replace

My question is:
What is better and puts less impact on knees - stationary bicycle or elliptical? I like elliptical more cause it takes my heart rate up quicker but some people say bike is healthier for joints. I think I "feel" my knees more on a bike...And that's what's confusing me...

I avoid running except in the gym sometimes because I know hard surfaces like concrete or pavement are very bad for joints.

I have a knee issue, and both the bike and the elliptical work for me. One piece of info about the bike:

Have someone help you adjust the seat to the proper height. I was suffering from much knee pain because my seat was adjusted too low. I almost quit my beloved spinning because of it!:flowerforyou:

pmkelly409

Yes, you got it mostly right. I would say sluggish DURING certain exercise not after. After I finished Kickboxing yesterday I was able to go and run 2 miles - I had the energy but if I had to stay and do anymore roundhouse kicks I couldn't have.

Thanks.

sindyb9

Up until the last 3 weeks I have not exercised for a year and a half (I had surgery on ankle and foot). My question is what low impact exercises do you recommend to build myself up. I tried to run up stairs and could only do 5 flights, realized I am very out of shape and most exercise gives me lots of pain. I am still doing it even though it hurts. (not good pain) Just to get the medical part out, I have Lupus and was just told I have mild diabetes and arthritis in the waist, knees, hips and ankes.

pmkelly409

Sindyb9 -

Have you tried Pilates and Yoga? I found that worked great for me to build strength. I started with Videos at home to learn the moves and then started going to classes at the gym to improve and I work harder when I am in a class.

sindyb9

No looking for suggestions. But i will look into both thank you for the help.

banks1850

Up until the last 3 weeks I have not exercised for a year and a half (I had surgery on ankle and foot). My question is what low impact exercises do you recommend to build myself up. I tried to run up stairs and could only do 5 flights, realized I am very out of shape and most exercise gives me lots of pain. I am still doing it even though it hurts. (not good pain) Just to get the medical part out, I have Lupus and was just told I have mild diabetes and arthritis in the waist, knees, hips and ankes.

I'll ask, but I already know what she is going to say (I think). See, I had a severe ankle sprain in college during football (off season, thank god, a severe ankle sprain actually takes longer to heal then many breaks, up to 6 months), and while the injury and recovery times are different, the post recovery rehab is pretty similar (minus some specific things you have probably been given to strengthen the bone). She's not a physical therapist, so she probably will say, as long as a physical therapist has cleared you, to use a cardio routine that increases your VO2 output to increase stamina (making sure there it is a routine that doesn't put undo stress on the ankle of course), along with a medium level circuit training routine. This will build muscle that you need to get back and the cardio routine will build your wind back up. I stress, as long as you are cleared as healthy by both your doctor and a physical therapist, you should push your cardio somewhat, but be very aware of how you feel, out of breath and gasping a little is ok, dizzy and/or sick is NOT. This is what my trainer in college (also a certified trainer) had me do, it worked very well, and in 3 months I was almost back to my prior physical fitness level. So that's what I think she will say, I'll ask her and see if I am on target though.

banks1850

Yes, you got it mostly right. I would say sluggish DURING certain exercise not after. After I finished Kickboxing yesterday I was able to go and run 2 miles - I had the energy but if I had to stay and do anymore roundhouse kicks I couldn't have.

Thanks.

OK I'll see what she says.

sindyb9

Up until the last 3 weeks I have not exercised for a year and a half (I had surgery on ankle and foot). My question is what low impact exercises do you recommend to build myself up. I tried to run up stairs and could only do 5 flights, realized I am very out of shape and most exercise gives me lots of pain. I am still doing it even though it hurts. (not good pain) Just to get the medical part out, I have Lupus and was just told I have mild diabetes and arthritis in the waist, knees, hips and ankes.

I'll ask, but I already know what she is going to say (I think). See, I had a severe ankle sprain in college during football (off season, thank god, a severe ankle sprain actually takes longer to heal then many breaks, up to 6 months), and while the injury and recovery times are different, the post recovery rehab is pretty similar (minus some specific things you have probably been given to strengthen the bone). She's not a physical therapist, so she probably will say, as long as a physical therapist has cleared you, to use a cardio routine that increases your VO2 output to increase stamina (making sure there it is a routine that doesn't put undo stress on the ankle of course), along with a medium level circuit training routine. This will build muscle that you need to get back and the cardio routine will build your wind back up. I stress, as long as you are cleared as healthy by both your doctor and a physical therapist, you should push your cardio somewhat, but be very aware of how you feel, out of breath and gasping a little is ok, dizzy and/or sick is NOT. This is what my trainer in college (also a certified trainer) had me do, it worked very well, and in 3 months I was almost back to my prior physical fitness level. So that's what I think she will say, I'll ask her and see if I am on target though.

I had the surgury for a heel spur and two pinched nerves in my ankle took a lot just to walk. I do get a little out of breath (sometimes gasping a little) but will take it slow and build up the muscles. I am in good health most of the time and my doctor recommeded loosing weight so they wont have to medicate me for the diabeties. Maybe I am rushing building my muscles up and will try walking a little longer to build my cardio up along with low impact exercise.

As always thank you for your help.

banks1850

Actually I have a question, but maybe you know without asking your friend

I had some problems with my knees. When I had a standing/walking job it was awful, but now as I have sitting job and do 1-1.5hours fitness/day it's ok. However, I try to save them as much as possible cause they are so hard to replace

My question is:
What is better and puts less impact on knees - stationary bicycle or elliptical? I like elliptical more cause it takes my heart rate up quicker but some people say bike is healthier for joints. I think I "feel" my knees more on a bike...And that's what's confusing me...

I avoid running except in the gym sometimes because I know hard surfaces like concrete or pavement are very bad for joints.

I'mmmm baaaack. Lol! Ok I wrote down all the quesitons and asked. She couldn't answer all of em, not cuz she didn't know, but because they were medical questions as opposed to fitness questions and required a Professional Physical Therapist or Orthopedist. She stressed that she pretty much knew the answers, but didn't want to pass on advice like that because really, she would rather you see someone that is licensed for medical issues and pleaded with me to stress that some of these questions should not be answered by NONE professionals.

With that said, I'll pass along the advice given.
edyta,
She mentioned that while she thinks that you should have an MRI done if you have prolonged Knee or Joint pain, she said that the eliptical is better for extension related pain (I.E. pain when you bend your knees at a large angle), and recumbant bike is better for if you have weight related pain. Neither are as high impact as walking, jogging, or stairs though, so both would be better. I'm sorry she couldn't give you better answers, but she said that in her position, there is a level of liability for giving potentially harmful recommendations.

pmkelly409,
As to your food question, she said, about 2 or 3 hours before your workout (if they are intense, closer to 3 hours, if they are lighter and longer, closer to 2 hours) have a high carb low fat food. Protein is important for post workout muscle repair, but not a great choice for pre-workout fuel, so try to save the protein for after your weight training workouts about 1 to 2 hours after your heart rate is back at normal you should eat a higher protein meal. And she stressed, stay hydrated, dehydrated muscles tire faster and you won't build muscle or work lean muscles as well if you are dehydrated.
As to your problem with types of exercises, I read her what you wrote, she said that along with muscle strength also comes the idea of muscle elasticity and memory. Also she mentioned that many times, the main muscle groups are fine but the supporting muscles are undersized. To make your body quicker and more responsive, she recommends doing speed drills and agility skills. Everything from martial arts, to yoga can improve balance and agility, and with these comes speed. If you have always limited your range of workout to the basics (running, biking, eliptical...etc) then you most likely will benefit from a range of motion type class like martial arts and yoga, these types of things challenge your supportive muscles and make them stronger, freeing up your larger muscles to do more of the speed and strength things and allowing those supporting muscles to become your stabalizers.

cinandchris,
She said this about your crunch and pushup question. With any resistance or weight training exercise, I don't care if it's pushups or roman dead lifts, if your doing them right and really straining the muscles hard, you shouldn't want to, or be able to do them more then 2 times a week. More then that and you are getting less then the optimal muscle repair post work out. If you do them right, that's all you should need, muscle takes between 2 and 4 days to repair after an intense workout. You should research the correct method for doing an ab workout (she stressed that crunches alone do won't reshape your stomach, it should be your whole core including your all your ab muscles, obliques, and gluts). She also noted that when/if pushups become easy, you should turn to alternate methods for your shoulder, delts, chest and arm workouts (especially for women with lighter frames).

sindyb9,
She really didn't want to touch this one as it is a post-op question that should be handled on a 1 to 1 basis, and the fact that you still have pain means that, even though you may have been cleared, you should still be under supervision by a therapist or at least seek the advice of one. BUT
she did mention a few things that SHE would have a client do if they were cleared (she stressed that this was only a hypothetical and NOT the only way to go about it). She said that she wouldn't be going any where near stairs with you as that might still be a rough go. She mentioned swimming as a good choice, but if not doable, there are other things that use less stress on the ankle joint and foot, like bike. She mentioned that most muscle building activities should be safe but if you wanted a cardio increase she said she would probably stick with the bike for a while and then ease you into other cardio.

Well, I think that covers it guys, I hope you got something out of it.
I wish there was more answers, but I was surprised by the amount of borderline medical questions.

As a side note I asked her about my hardcore military workout (I showed her my routine) and she said that "As long as you are in decent shape and have been cleared by a doctor for high moderate workouts, she didn't see anything wrong with it, and that it looked like it would be a good solid workout to build stamina and some leg strength. Woo Hoo!" Course she also mentioned that she would add more weight training to it, but she always does have to have the last word on stuff!

edyta

Thanks Banks! You're amazing :flowerforyou:

I only got x-ray of my knees but I'll see orthopedist and ask about MRI.
I was told I have some changes in my knees and they look like they belong to a much older person :ohwell: It may be because I was training dancing when I was growing up and I liked mountaineering too.

I think my pain has got more to do with bending knees at large angles, during bad times I couldn't do a full squat without pain. Maybe that why I feel better on elliptical.
Well, I guess my body figured it out for itself :laugh: but it's better to hear an expert.

Good luck to all of you! And listen to your bodies!

pmkelly409

Thank you Banks - you da bomb - and so is your trainer!!

Dehydration is what I was suspecting, so this confirmed it for me. My goal for the next few weeks - drink more water. I had already decided to cut back on the Diet Coke after reading some Detox articles, so this fits right in line.

My problem with Yoga is that I find it too slow! I could do spinning 7 days a week and totally skip Yoga (yes, Type A / ADD personality!)

Now to find a High Carb low fat food......

sindyb9

Thank you very much. I think I have been going too fast. ( you guys are so inspiring) I will keep it slow and ask my doctors for some advice as well. I love to walk and will continue to do this daily. Thanks for all the help with this. :flowerforyou:

cinandchris

You are awesome !!! So more intensity, but less days. Sounds good to me !!!! :bigsmile:

banks1850

You are awesome !!! So more intensity, but less days. Sounds good to me !!!! :bigsmile:

Kinda, she just wanted to make sure you realized that if you do your exercises with the right form, and do everything that you need to do, any 1 area should only need to be worked 2 times a week (I.E. core muscles). So not necessarilly more intense, for example; I know that I have pretty well developed muscles in my core, and my core workouts are between 15 and 30 minutes a day every 3 days. I also know that my core workouts leave my stomach pretty much down for the count for about 12 hours and slightly acheing for a day or so (which is where it should be). If you can work out the next day in the same area you're probably either not working hard enough, or not encorporating all the muscles. That's a probably, not a definitely, but it's the general rule that most trainers go by.

cinandchris

I did my abs last night. Instead of rushing thru them, I was sure to do them right AND i also made sure to do all of them, sides, upper, lower. And I upped my reps per set and the sets I do. Same with my push ups. Let me tell you, I knew I was working them there muscles. And today??? I would cry if i had to work out the same muscles......Thanks again for the good info ! :drinker: