Bulking up for Baby

I am trying to get pregnant and I really love physical activity. Are there certain exercises I shouldn’t do because they would make it harder for me to become pregnant? On the other hand, are there certain workouts that will make it easier for me to conceive?

No and no.  If you’re a regular exerciser, just stick to it.  Exercise won’t lower your chances of getting pregnant, nor will it increase your risks for miscarriage.  And unfortunately, there are no proven exercises that will increase your chances of becoming pregnant.  However, because it helps to not be overly stressed, you may want to consider adding something relaxing and therapeutic such as yoga to your regimen.  And as I’m sure you’re aware, being in good shape prior to and during your pregnancy can be very beneficial.  It’ll lead to a smoother pregnancy, easier labor, and best of all, it’ll help you return to your normal body weight much sooner after pregnancy.  So for those of you who aren’t ready to get pregnant just yet, but want to do so in the future, getting fit now will lead to tremendous benefits later.

Every Other Daily Grind

Someone told me it is more effective to work out two times in one day and then not work out at all the next, than it is to work out every day. Is this true?

No, this isn’t true. Not to say that it’s not effective to work out two times a day and take a day off, but it's neither better nor worse than working out every day.  I'm not sure what this person meant by working out two times a day, but some people split their cardio and their weight training within a day, but this is typically done by men who are interested in bulking up.  Thus, I’m thinking whoever told you this just meant combining cardio and some strength training twice a day or just doing cardio twice a day. If you decide to try this split workout and you’re using weights, make sure that you work different muscle groups each time you work out that day. If, however, you’d rather work out every day, then go for it; it won't be less efficient than going twice a day and skipping one.  Keep in mind, however, that 4 to 5 times a week of cardio is a sufficient amount of exercise even if you just work out once a day.

Tummy troubles

I want an amazing stomach. I know, who doesn’t? But, my largest problem is the sides of my belly down back to those love handles that just stick out when I wear anything tight. How do I get rid of them?

I wish I could give you the magic exercise to slim your waist and leave you with only love for your body instead of love-handles.  Unfortunately, your waist is the product of diet, exercise, and genetics (what’s new!).  The way to achieve an amazing stomach is to first lose any extra fat you’re carrying.  That means you need to eat healthy foods that are portioned correctly, such as whole grains, lean meats, vegetables, and fruit.  To supplement your healthy diet, you need to incorporate 4-6 days of cardiovascular training as well as 2-3 days of weight training.  Through this type of diet and exercise you’ll definitely shed fat and flatten your stomach.  If you incorporate abdominal exercises a few days a week, then as you shed fat you’ll notice the abdominal muscles that you’re building.  The rest is up to genetics.  Some people are wider than others, and if you’re searching for the hourglass figure but are shaped more like a pear, then it’s never going to happen.  But either way, a flat stomach is pretty sexy regardless of your waist!

Interval power

Recently, I have heard a lot about interval training. What is it, what are the benefits of working out this way, and is it for everyone?

Interval training is short, high-intensity exercise periods alternated with lower intensity exercise and rest.  The higher and lower intensity periods are alternated several times to complete the workout. Usually, people perform continuous training exercises by staying at the same basic intensity level throughout their workout.  Although this is very effective, interval training also has some great benefits you may not want to overlook. 

Interval training can help you improve your cardiovascular fitness level by forcing you to perform an aerobically (without oxygen) during the high intensity periods, which trains your body to utilize oxygen intake more efficiently when you’re at lower aerobic (with oxygen) intensities.  It also helps you to burn more calories during the high intensity periods as well as to break through plateaus by shocking your system with constant change. 

Interval training, although developed for athletic training, is good for everyone, but novices should start slow.  A good way to get started is to set the duration of your higher intensity levels from about 30 seconds to 3 minutes, and your lower intensity periods to approximately double that length (e.g., 1 minute to 6minutes).  For example, for every two minutes of jogging, you could run for one minute. 

Remember that there are no real rules to interval training.  You could walk for 5minutes and jog for 30 seconds. And this can be done with any exercise, not just running.  Be cognizant and take it to a level where you’ll feel challenged, but not to a point where you’re struggling to keep up.  Keep in mind that what you’re basically doing is exerting a lot of energy in a short period and then actively recovering (as opposed to just stopping and resting) while you prepare for the next short spurt of intense activity. 

Pilates Pains

Since I have recently started Pilates, I feel as if my neck and back have more tension during the day. They are sorer than before I even started this workout routine. Am I doing the Pilates wrong, or do I just have to bear through the pain until my neck and back muscles get strong enough?

Whether you’re performing Pilates wrong or not, I can’t answer without seeing you.  However, I can say that you shouldn’t have to work through pain, maybe a bit of tension, but never pain. Many people don’t realize that on a regular basis they carry their neck and shoulders wrong due to bad posture.  If this is the case for you and your posture is beginning to be corrected through Pilates, then it’s normal to feel some tension in your neck and back as your body adjusts to a new way of holding itself upright. Furthermore, if you aren’t accustomed to using the muscles in your neck and back, then what you might be feeling is soreness.  Try not to be discouraged just yet.  During the moves that involve your neck, try keeping your head resting on the floor for now. Also, during your workout, gently work your neck by doing slight neck rolls from side to side and down to your chest in order to release tension.  During the day, try to avoid jerking head movements.  These suggestions will help elongate and take pressure off your neck.  I’d also highly recommend that you ask your Pilates instructor for tips on how to minimize pain in your neck and back and make sure that you’re executing the moves with correct form.

Time vs. Distance

I go running three times a week for one hour. My best friend goes running three times a week for four miles, and she thinks that is better, even if it takes her less than an hour to get through her run. So, my question to you is, what is more important forgetting fit, the amount of time you work out or the distance you go?

Neither is better, both are good, and the best scenario is to mix it up.  Your body responds best to variety so doing the same run every time is less effective than mixing it up.  By working at a higher intensity for a shorter amount of time you’re training your body to utilize oxygen more efficiently.  On the other hand, longer runs at a slower pace, is an excellent way to build your endurance.  While improving both oxygen utilization and endurance is important, changing things up is the best way to keep your body from hitting a plateau.  Now maybe you and your best friend can compromise, run together, and reap the same excellent benefits. 

Originally written by me for Women's Health and Fitness Magazine 

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