Fitness Training Tips, Questions & Answers

[Names and Emails are omitted for privacy.]

No Gain?

Q - Gwen, I do my strength workout every other day and I don’t seem to be getting stronger. A friend says I should try reducing my workouts. Is this true and why?

A - When beginning strength training it is a good idea to target three times a week for at least six weeks (or more per your personal trainer's advice). However, if you are an advanced exerciser, lowering your strength sessions to twice per week can be healthy and produce better results. Reason being as you progress to heavier weights (i.e., more overload) your muscles need more in-between time to rest and recover thereby allowing more efficient building of muscle tissue during that rest period. You should allow at least 48 hours of rest for a muscle group before working it again. Also make sure you are varying your workouts at least every 4-6 weeks to keep your muscles challenged. Example: Rather than do 3 sets of biceps curls forever, vary your angle and position, and also the types of curls you perform. Add some preacher curls occasionally if your elbow joints can handle them.

The Push Up

Q - I hate push-ups lately. When we do them in our exercise class my wrists hurt. Why?

A - The push-up (or modification of) is an exercise that probably should be included in a fitness regimen — forever! Your wrists (and/or forearms) could be weak— this is very common. The muscles in the forearms control the movement in the wrists and fingers. Any exercise targeted for the elbow will also strengthen the wrists. This is an area many regular exercisers ignore, particularly those performing racquet sports and can therefore suffer tendonitis problems. Other sufferers of wrist or forearm issues are computer operators and carpenters. To strengthen: Using a light dumb bell in each hand do wrist curls and reverse wrist curls (i.e., both flexion and extension). These will help strengthen the wrists. These can be done easily just sitting on the sofa while watching TV. Ensure your forearms and elbows remain steady, and forearms parallel to the floor. It pays off. Modify: Also, use dumb bells and hold them while doing push-ups instead of laying your hands (in extension) against the floor. Your wrists will stay straighter as opposed to being hyper-extended. Make sure you go over correct form with your trainer for what I’ve suggested.

Core Training - Performing successfully

Q - I am reading everywhere, and now attempting in exercise classes, lots of Core training. My teacher likes this. I usually feel nothing. (Is this a trend?)

A - Great question, I love this subject! No, it’s no trend, core aka "functional training" is a result of serious exercise science and education by fitness professionals. Many sports therapists and physicians, from MDs to chiropractic, have advised clients for years now to rev up the ab/back/gluts (our core) area as a more focused union. After all, it is this union that helps us stand and sit properly. And, thanks to Reebok professionals some years ago, education has been more widespread for us trainers. Crunches, hamstring curls, etc., though very effective in toning muscle groups, really do little for our posture. The core group of muscles (abs/back/gluts) work together and core/functional training is really the only way to work this crucial group together. I could go on for a year. So as to the advice…

Advice: Core movements are extremely disciplined, thus the challenge, especially for beginner exercisers. In order to perform each movement effectively one must concentrate on the abs and back (including gluts) as one union and put them in proper alignment first. If you ‘feel nothing,’ your form is probably off the mark. Not to worry, isolating this group is not a long training process. It is a discipline. Once you master the basic objective--which might take a few tries--you’ve got it. Get your trainer to explain the exact instructions as you go and you WILL feel it. Occasionally my newer students won’t feel the move so I get right next to them and explain the movement second-by-second and do it with them. Works like a charm.

These core movements are varied and help the torso build proper strength so that as we age we are able to stand straight, walk well, and sit (and rise up) properly. As most of us know, we lose muscle mass and bone density as we age so we must work to preserve both. Doing 50 varieties of crunches will tone our abs nicely, but crunches will never help us stand or make quality use of our bodies in the standing position for our length of life. Moreover, if any general fitness trainer is not including some core work in a session, that trainer needs additional education! Kudos to yours. Best of luck and keep moving.

–Gwenn Jones, ed., ACE-Certified Personal Trainer & Group Fitness Trainer

A Taste of Yoga

"You're convinced that yoga is not for you, right? You can't see yourself practicing a 5,000-year-old religion-based art form. Well, think again. Yoga is hot - and it's not just for willowy types who wear small spandex pants and tank tops. Today's yoga participants are young and old, flexible and inflexible, shapely and out of shape. They are everyday people just like you who want to treat their bodies well. And what better way than through a low-impact exercise that induces relaxation, lowers stress and relieves tension? Even better, yoga also helps tone and strengthen your muscles and loosen your joints." - Quote from Arthritis Today magazine

Originally, centuries ago, yoga was practiced to spiritually enlighten one to encourage sound mind and body connection (an understatement as it is). Some termed it a religion, others a philosophy. But add a few centuries and go west a few countries and the art of yoga has radically updated and altered—and, so I hear, is “unrecognizable” to a traditional eastern practitioner. Interestingly, many teachers (and wanna-be’s) from California travel to India to learn. In turn, many practitioners from India come to California to modernize and teach. All in a wonderful effort to expand, develop and educate themselves and their students to an even truer, deeper sense of mind-body health. True, many start in yoga to get more fit, realizing later the positive affects the whole package produces.

There are numerous health benefits to yoga. Though true for many fitness regimes, the question here is do we even realize Yoga’s health benefits? Here are some to mull over: No matter a beginner or advanced student, yoga builds body balance—a constant battle personal trainers and fitness instructors moan about people not incorporating enough of into a fitness regimen. Many athletes are adding yoga to their workout schedules to build balance and reduce risk of injury. Articles suggest those now adding yoga to their lives are golfers. Yoga postures increase overall muscle tone including strength of the spine because we are using and challenging all muscles of the body. Yoga also increases muscle and tendon flexibility—an essential part of physical fitness especially as we age. It is often a “suggested activity” for those with joint challenges like arthritis as it helps increase and soothe joint range of motion. And still on the physical side, those not in the know might never guess that Yoga actually makes us look better too—something most of us would not reject.

When and where should one begin yoga? The first answer is anytime! As with any fitness activity, one should consult their physician for approval. But younger, older, active, non-active, tall, short, in-shape, out-of-shape or just for the sake of variety—most everyone can be involved with yoga—thus the beauty of it. As for where, Yoga is here and everywhere. More are joining up each week, which forces more classes, which creates more availability, which produces more energy and exudes camaraderie, and so on and on.

What kind of yoga should you check out? There are many styles of yoga. Some are relaxing, some more exuberant. It is best advised to view a few classes, hopefully test them out and then decide. If you are already an avid fitness participant, utilizing yoga as a cross-training tool is a perfect mix.

How will you feel overall? After any workout the obvious physical goal is accomplished along with a sense of duty satisfied, combined with a little pride. But far beyond this, regular fitness-goers and professional trainers recognize the positive and peaceful feeling after a workout—that’s the broad explanation. More precisely, here is a deeper enlightenment for ALL of us to relate to. Literally, the entire stress of the day is gone (thus the term peaceful). It is not gone just for the ride home. It is gone for hours or for the night which is always a healthy thing. Some common examples of a high-stress day would be these: That earlier confrontation with a spouse or a boss; discovering our checking account balance is 73 dollars; the caterer who had the wrong day; the computer crashing and not backed up. It is absolutely accurate to summarize the feeling after any fitness workout to be a huge and gentle ahhhhh!!

Stress, regardless of type or reason, often seems bottomless. But luckily this post-workout exhilaration and feeling of mental and emotional balance hits you every time. It helps us stay in the battle so-to-speak. (This alone is one solid reason most do not question the “passion” for fitness—it becomes part of the soul.)

This writing touches only the fundamental benefits of yoga. Yoga can be a world in which you can: immerse yourself, read about all over the internet, study in books, learn about on videos, and of course, educate in mind and culture in other countries. Or not. And that’s OK. It’s all good. Watch a class or join in, and let me know what you think! Best of Health ... Gwenn

- Article by Gwenn Jones, ACE Certified Group Fitness url: Bay Bridge Fitness
Bay Bridge Fitness [FitGram 31]

Bay Bridge Fitness Challenges TV-News Websites with Health Placement

Bay Bridge Fitness, determined to reduce rising health care costs, addresses health and fitness education through Television News Websites. "We will tackle this issue in any venue available."

Sacramento, CA (PRWEB) June 12, 2007 -- Beyond spotlighting corporate wellness, California's Bay Bridge Fitness has put into action a campaign to educate the public through TV-News websites.

Gwenn Jones, general manager of Bay Bridge Fitness. Bay Bridge Fitness, is determined to accomplish this by suggesting Health, Nutrition and Fitness sections on various Television-News websites. One such Sacramento TV-News site recently implemented an entire health-fitness department just one month after Jones pushed the issue to their news producers.

The site's health section thrusts beyond the ordinary health news feeds. "I offered to build and manage their website health section, however they chose to launch it from an internet broadcaster," Jones says. "Not as community-based as I would choose, but it is now live and a great start in health education." Jones is currently enticing another TV-news website to match them.

"Employers deserve a healthy workforce. Splashing TV-News websites with legitimate health education from skilled professionals is appropriate," says Jones, certified PT, GFT. "A health information section is relatively simple provided proper information and articles are rendered and approved. That said; add the graphics and a valuable public health venue is available."

General statistics report 70-75% of all health-care dollars are spent on illness or disease caused by unhealthy lifestyles. For corporations, the term "wellness program" appears costly and frightening. Confronting that fear, Bay Bridge Fitness recommended low-cost efforts to achieve healthier employees in "Small Corporations Need Healthy Employees Too." Jones says, "For the next step, we need to add vast, readily available education for individuals. TV-News websites are frequently visited by those individuals."

TV-News site visitors can educate themselves on today's health issues and potential solutions with proper articles and health tips. For example, discover safe back exercises, read case studies, and learn intricate details regarding nutrition outside the eat-less-lose-fat behavior. Viewers can also learn about colon health, heart health, hypertension, back pain, cholesterol, skin health, etc.

The TV-News site benefits with: A health section that clearly exhibits personalized focus, community commitment to health, more web pages, more ad clicks, increased visitor-base, and a secure new home for important health articles. "There are excellent health websites the public can surf, but why not keep News site visitors planted on the site they visit each day or week?" Jones asks.

Television News websites are tremendous public resources. Utilizing them more broadly by adding health and fitness departments is easily accomplished and will set new standards.

For information on Health-Fitness website development, please contact Bay Bridge Fitness below.

Past News features from Bay Bridge Fitness:
Potentials Magazine, New York, "Fast Track to Fitness"
Fast Track to Fitness


About Bay Bridge Fitness:

Located near Sacramento, California, Bay Bridge Fitness is run by fitness experts certified by the American Council on Exercise. With over 20 years in the fitness industry including corporate, group, private fitness training, and website design in health and fitness, Bay Bridge continues passionate efforts to build wellness in the workplace. For more information call visit: Bay Bridge Fitness