Dear Diane,

I’ve signed up for a 5k race in May and after 3 months of “training,” I still can’t go much further than a mile without stopping to walk. What am I doing wrong?

Colleen

This question is from last spring, but with racing season well under way, it seemed like a good time to post my answer on the blog, as I’m sure many of you have run into this dilemma, or know someone who has.

A typical fitness routine includes the same type of cardiovascular activity, performed for the same length of time, with little variation – and while there isn’t anything inherently wrong with this approach (it is exercise, after all), you probably won’t improve if you continue to do the same thing. To boost endurance (i.e, go longer, faster), something has to change. There are 3 easy ways to improve endurance:

1. Add time to at least one cardio session per week for several weeks, then taper for one week to allow the body to adapt to the increased load. Then start back up where you left off, again adding time to at least one session per week.

2. Make one session per week more intense (harder). Speed work (400×6 sprints, for example), hill-work, or interval training (combine speed and hills, alternating between the two).

3. Strength train. Even the best endurance plan will fall short of success if there are muscle weaknesses. To improve endurance, muscles must be strong, so include at least 2 days of strength training per week.

…before you take the class.

The Pilates Method (or simply Pilates) was developed in Germany in the early 20th century by Joseph Pilates. The core-strengthening and posture-improving benefits of regular practice have helped the Pilates Method develop a following of faithful participants in recent years. The aesthetic benefits of regular practice can be seen on the physiques of famous devotees, such as Madonna and Gwyneth Paltrow. As of 2005, there were 11 million people who practiced Pilates regularly and more than 14,000 instructors in the United States.

Like many fitness disciplines, certification is not required to teach (although, any reputable gym or studio will only hire certified teachers). If you can fog a mirror, you can label yourself a “Pilates instructor.” For your safety, and also to maximize your learning experience, it is important to know the differences between a reputable instructor and a kook before you make a long-term commitment to this popular mind-body discipline.

The 411 on choosing a great guru:

1. Check the instructor’s credentials. Most websites post each instructor’s bio, so you can easily look up their teaching credentials and experience.
2. Look for PMA-certified instructors. The Pilates Method Alliance is a not-for-profit organization devoted to upholding the highest standards in the Pilates method. PMA initiated the very first, industry-wide certification exam in the United States. Their performance parameters guide the practice of all PMA-certified instructors.
3. A good instructor will have experience using all pieces of exercise apparatus used to teach Pilates.
4. Top instructors typically have a minimum of 300 hours in a PMA-approved program, sound knowledge of anatomy, injury prevention, and sound teaching techniques.

Finally, instructors should correct students’ form when necessary, properly demonstrate new exercises before asking students to try them, and offer modifications when needed for participants who have limitations.

I just read that Weight Watchers in New Zealand will have some menu items at McDonald’s -Full Story. Say wha?

Both companies are touting this as an “enjoyable way to lose weight.” The deal between the two companies will go something like this: McD’s will put the Weight Watchers logo on its menu, and in turn, Weight Watchers will promote McD’s to its following of dieters.

I’m not loving this idea. Not one bit. First, there is NOTHING on the McDs menu that is healthy. I repeat – nothing. Maybe water, but that’s it. While I understand that “dieting” means taking in fewer calories than you burn, and any combination of foods that equate to around 1200 calories on a consistent basis will likely cause weight loss, even if those calories are from Twinkies…eating at McDonald’s does not promote healthy eating.

Luckily, according to the story on MSNBC, nutritionists and obesity experts are not on board with this idea either.

What are your thoughts? Yay, nor Nay? Please share…

If I see ONE MORE claim on a product or service that promises you’ll, “lose weight fast,” “lose 10lbs in one week,” or get a “flat belly in 5 days,” I think I’ll die. Or pass out from screaming, “are you SERIOUS?” Let’s take a level-headed look at some common beliefs about weight loss…

Did you know…?

Myth #1: A detox diet will increase energy, rid the body of toxins, and boost weight loss.

Truth: Save your money. Toxins, or by-products of normal, daily metabolic activity, are just that – normal. Yur liver and kidneys rid the body of unwanted toxins every day. In fact, that is their job! A safer, more effective alternative to detox juices, pills, products and supplements is to make healthier nutritional choices every day. Little things like reducing your daily intake of sugar, saturated fats, alcohol, refined flour, pesticides, chemicals and unnecessary additives and chemicals, while increasing your daily intake of fruits and vegetables; whole grains; quality protein such as fish, eggs, lean poultry and beef will take a you a long way baby! Also, add more mono- and polyunsaturated fats, such as those found in olive oil, salmon and tuna, and nuts.

Myth #2: Vitamins will give you energy.

Truth: Unless your vitamin comes in the form of a nutrition / sports bar that has carbohydrates and protein, your vitamin will not give you energy. Energy, or fuel for your body, can only come in the form of calories. Vitamins and minerals should  supplement what you eat by filling in the gaps when not enough of a specific nutrient is consumed. Want more energy? Eat carbohydrates.

Myth #3: Carbohydrates are bad. To lose weight, you should eat more protein.

Truth: Fruits, vegetables and whole grains, like brown rice, quinoa, spelt, bulgar, and flax seed (all high quality carbohydrates) are crucial components of any diet. Carbs provide the body with energy, and if you don’t get enough, you might downshift your metabolism into low-gear, thus burning fewer fat calories during the course of the day. The other undesirable side effects of eating too much protein:

• The liver and kidneys are forced to work harder, creating unnecessary metabolic by-products.
• Headaches
• Poor endurance
• Muscle tissue breakdown
• Dehydration

The solution: aim for 50-60% of daily calories from quality carbohydrates!

Myth #4: Exercising on an empty stomach will help burn fat.

Truth: This goes along with the myth that you should exercise in the morning before you eat so you’ll burn fat. That too is a myth. You need energy to workout effectively. Without enough of it, you will lose oomph quickly (read: “you won’t burn as many calories while you workout”) and possibly force your blood glucose level to plummet, placing you at risk for dizziness, faint, or worse, a coma.

If working out on an full stomach causes you to feel nauseous, try a snack that contains both protein and carbohydrates, such as whole grain cereal and low-fat milk, 30-minutes prior to working out.

(See “Fuel your early morning workouts” for more on the importance of eating before a morning workout.)

Myth #5: Diet “X” worked for my neighbor, so it will work for me too.

Truth: There is no such thing as a “one-size-fits-all” approach to weight loss. The best plan is one that matches your special needs and takes into consideration things such as your current weight, weight loss goal, activity level and medical history. A registered dietician can help you create a plan that is just right for you.

Need help finding a registered dietician near you? Visit the American Dietetic Association.

Other helpful links:
* Ideal Bite
* The Daily Plate
* Eating Well

I’ve seen some very odd things at the gym lately, and thought it best to address these little “workout faux pas,” as I think chiropractors and sports med physicians are getting enough business as it is.

Oki-dokie.

1. Push-ups are hard, but they shouldn’t break your back. In fact, most body-weight exercises are difficult, and why they are often done incorrectly. Peeps, push-ups require a strong core. If you don’t have one, I highly advise working on that bit first before delving into the standard push-up. Or, perform them from the knees versus the toes – there is no shame in doing them this way at all. When doing a regular push-up, keep the belly pulled in tightly. There should be no dip in the back. Today I witnessed a gym-goer with a dip so low it made my back hurt just watching him. Think ironing board straight from head to toe. Also, it is tempting to “reach” for the floor with the head so as to get the rep out sooner.  Try to keep your head neutral throughout the exercise. For “fun,” I’ll sometimes place a low-weight BodyBar length-wise down a client’s back so that it touches the back of the head, down the spine, and crosses the tail bone. They must try to keep the head, back, and tail bone in contact with the bar throughout the rep. Try it – you’ll find keeping an ironing board-straight back isn’t as easy as it sounds.

2. Holding on for dear life. Treadmills are tricky, especially for a novice, so if you are learning how to use a treadmill for the first time, have a physical disability, or wouldn’t exercise otherwise, then by all means, keep your hands on the railing. But what I don’t like to see are young, healthy, fit people using the bar to “enhance” the workout. Case in point: an exerciser hops on a treadmill, cranks the speed up to 9 mph and to keep from flying off the machine, holds on for dear life. Or, said treadmill user might (and I say, “might,” but I’ve actually witnessed this a few times recently) crank the incline up to 15 or so, and again, hold on for dear life. Here’s the thing – in real life, when will you climb a hill that steep? When will you run that fast? As a general rule of thumb, don’t use the treadmill to try things you wouldn’t try, or would be impossible to duplicate, in the great outdoors.

3. Reps performed at whip-lash speed. Momentum…and I’ll leave it at that. Save the speed drills for your feet, and leave the weights out of it. There are numerous ways to count out reps, but I generally have clients shoot for a 2:2 or 2:3 count. That is, 2 counts for the contraction, 2 counts for the eccentric movement. Even slower is okay, but the super-fast reps are dangerous.

I suppose that is enough ranting for today. :0)

Have a safe workout!