Clients ask me quite frequently if they should run or walk with ankle weights or hand weights.  My first response is always,” What is your reason for adding the extra weight?”  Most often clients think it will burn extra calories and they will get “more bang for their buck.” And to an extent, they are correct.  Any added resistance will make you burn more calories.  However, in almost all cases my answer to their question is a firm,” NO, you should not use weights while running or walking.”

And my reason is this: most people are imbalanced in some way.  That is, one leg is a little longer than the other, one hip is a little higher, one shoulder is a little lower, etc.  It is completely natural and normal – after all no one is perfect, right?  However, over time and with age these little imbalances can lead to aches and pains and even movement issues.  Adding extra weight to a cardio routine is only going to emphasize those imbalances and perhaps even make them worse, doing more harm than good.  Not to mention they put unnecessary repetitive stress on the joints.  

My suggestion?  If you want to increase your calorie burn during cardio exercise, choose a completely different activity than you normally do.  If you are a runner, take a spin class or go for an outdoor ride.  If you are addicted to your bike, try running or rollerblading.  The change in routine will confuse your muscles, causing them to work harder and therefore burn more calories.  Another option is to add interval training – alternate your normal running or walking pace with shorter, more intense bouts (either adding speed, incline or stairs).  Again, your body will burn more calories as you work harder.  Not to mention it will increase your heart and lung strength over time.  So put away those weights and try an alternative method for boosting calorie burn!

Email me at erica@drivenfitnessnow.com for more info or specific interval training workouts.

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I am a firm believer in complete wellness – fitness is not just about bench pressing 200 pounds.  True health means caring for your body, your mind and your spirit.  We’ve already talked a little about physical fitness this month.  But what about the spiritual element of fitness?  Some people find peace in church.  Others, like surfers, in the ocean.  Personally, I find my peace and solitude in yoga.  Yoga requires a blend of physical strength, mental discipline and inner stillness as students move through a series of poses, called “asanas.”  The practice builds stamina, strength and flexibility while promoting control through ever-increasing ranges of motion.  For those of you who say “I’m not really into the yoga thing,” or who think it is a bunch of chants and “ohms” with candles and incense, to an extent it is!  However, I encourage you to just try it.  There are many variations and practices that will fit almost anyone’s personality and skill level.  Here are just a few styles broken down:

Iyengar – Iyengar yoga focuses on body alignment in each pose. In yoga, proper alignment is crucial to obtain maximum benefits and avoid injury. Iyengar yogis usually hold poses over long periods versus moving quickly from one pose to the next (flow). Iyengar practice also encourages the use of props, such as yoga blankets, blocks and straps to help you along in poses.

Hatha – Hatha is a very general term that can encompass many types of yoga. If a class is described as Hatha style, it is probably going to be slow-paced and gentle and provide a good introduction to the basic yoga poses.

Bikram – Also known as “hot yoga,” the Bikram practice usually occurs in a room heated to anywhere between 95-105 degrees as yogis move through 26 asanas.  The heated room is thought to be cleansing and helps further loosen muscles.  While many people swear by Bikram, I caution people when choosing this practice, particularly if they are new to yoga.  The heated room will help loosen muscles, ligaments and tendons, allowing you to push yourself farther than maybe you should.  Risk of injury can be high for those unfamiliar with the practice or with physical limitations.

Ashtanga- My personal favorite and my practice of choice, Ashtanga is for those who want a serious workout.  It is physically demanding and fast-paced. Traditionally 90 minutes long, participants move through a series of flows, jumping from one posture to another to build strength, flexibility and stamina. It’s not for beginners or anyone who’s been taking a leisurely approach to fitness. The so-called Power Yoga is based on Ashtanga.

With a little patience and a few classes you will find the right style for you.  Give yoga a chance to help you elongate and stretch your muscles, increase your strength and soothe your soul. 

Sources:

The Yoga Site, www.yogasite.com

Yoga Style Guide, “Your Guide to Popular Yoga Styles,” Ann Pizer, www.About.com, September 25, 2008

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If you are looking to lose weight, the bottom line is that you need to count your calories.  How can you possibly know how many calories you need to burn each day if you don’t know how many you are currently eating and using?  And in reality, most people consume many more calories per day than they think they do.

 In order to know how many calories you need per day, you must know your metabolism, or how many calories your body uses for your daily activities.  There are a couple of ways to measure metabolism.   The most accurate method is called metabolic testing.  Metabolic testing measures the balance between oxygen you breathe in and carbon dioxide you breathe out to determine the number of calories your body burns on a daily basis.  Because it uses gas exchange, the test is specific to your individual body and tells you exactly how many calories you need to consume each day to maintain, or lose, weight.  Few places offer metabolic testing, although in Orange County Fitness Evolution (Laguna Hills) does testing on a regular basis for about $100.

The second, and more common way to measure metabolism is using an estimation based on your gender, age, weight and activity level.  Although more of an estimation than metabolic testing, this method still gives a general idea of how many calories you burn.  You can calculate you metabolism at http://health.msn.com/weight-loss/measure-your-metabolism.aspx

Once you know your metabolism, or how many calories your body burns in a day, you know how many you can eat to lose weight! To lose weight, you need to be in a calorie deficit each day.  In other words, you must burn more calories than you eat.  Now, that includes both exercise and eating.  In other words:

If you need to be at a net calorie consumption of 1500 or less each day to lose weight, you will be in a deficit if you eat 1500 calories or less and not exercise.  Or you can eat more and exercise to create that deficit.  If you eat 1800 calories you will then need to burn at least 300 calories through exercise.  Make sense?

One of the best ways to track your calories is through an online calorie counter. One of my favorites is www.myfitnesspal.com.  It is easy to use, calculates an estimate of your metabolism, contains a huge database of foods and includes a page to enter exercise.  And best of all its FREE!  

So whether you choose metabolic testing or online calorie tracking, start today for more effective weight loss.

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