Fitness expert Chris Freytag

Almost all women have cellulite.  Concern over the condition brings countless women into diet centers, health clubs and beauty counters.  While most remedies have been proven ineffective, the changes that women make as a result of that concern can be positive; better eating practices and improved exercise habits.  But can a woman be too young to be concerned over the appearance of cellulite?  This question comes from a teenage reader who would like to reduce cellulite on her thighs. Ask the Trainer fitness expert Chris Freytag responds with helpful diet and exercise advice and suggestions for developing a healthy body image at an early age.

Get Your Rear in Gear reader: Hello!  I am 13 years old I have a bit of cellulite on my thighs.  How can I get rid of it? I usually eat well and I like eating salad and some fruits, too.

Chris Freytag: Well, you are not alone…cellulite plagues 90% of all women at some point and sometimes it starts in our teenage years.  The quest to get rid of cellulite has become a billion-dollar business.  Most cellulite creams and pills have been proven ineffective and a waste of money.  Bottom line, cellulite is the product of body composition, genetics and hormones. Cellulite is basically pockets of fat which are trapped in the loosened fibers and cause dimpling in the skin. There are no miracle cures, but to reduce the appearance of the “cottage cheese” look, you need to tighten up the muscle fibers, maintain a healthy body weight, and eat a healthy diet.

Try these steps to reduce cellulite:

• Get your cardio exercise – try for at least 3 times a week.   This will help improve circulation, burn calories and feel good!
• Try a few strength exercises – do a few squats or climb some stairs to tone and tighten your leg muscles.
• Join a new sport – something that allows you to run, jump, walk and have fun.
• Stay hydrated and eat healthy.  Avoid preservatives, chemicals and processed foods.  Eat fresh fruits, veggies, and as much real food as you can.
• Wear clothes that flatter your figure. Not necessarily the newest trend but find the styles that make you feel good.
• Do some positive self talk everyday – remind yourself of your best qualities.

Remember – beauty is much deeper than cellulite.  Beauty is about who you are on the inside.  By keeping a positive mental attitude and body image and you will appear more attractive the world around you!

Get Your Rear in Gear: There are many reasons to develop good diet and exercise habits from an early age.  Improving one’s appearance is one of them.  But as we age, those health habits will also help us to prevent disease and enjoy fuller, healthier lives.  Check out the links below to learn more about developing a strong body image in the teen years, then check out some of the other links to learn more about developing exercise and nutritional habits for a healthy life.

Chris Freytag is a nationally known fitness expert on NBC-TV, the fitness expert for Prevention magazine, and author of 3 books. Chris holds a BA in Journalism and is a certified Group Fitness Instructor, Personal Trainer and Lifestyle and Weight Management consultant.  Visit her website for more information about her products or exercise DVDs.

Submit a fitness question to the trainers!

Read more:

• Healthy Body Image: Tips for Guiding Girls (Mayo Clinic)
• Get a total body workout at the neighborhood playground
• Runners live longer healthier lives
• 5 steps to developing a successful fitness plan
• Get fit with the kids during Spring Break

Fitness expert Chris Freytag

Hip pain after running is a common complaint, especially among female runners. In this week’s Ask the Trainer article, Chris Freytag addresses a question about hip pain from a runner who is concerned that her jogging days may be over as a result of post-workout symptoms.

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Get Your Rear in Gear Reader: I’ve developed a pain in my hip from running. It is at the top at the same level as by navel, not in the joint. What is this from? What exercises can I do to recover? Are my running days over?

Chris Freytag: It is estimated that 70 percent of runners sustain an overuse injury each year and hip pain is a common complaint.  Without knowing exactly your running habits, stride, etc.  I couldn’t pinpoint your problem and often the best first line of defense is a chiropractor or a physical therapist.

That being said, the hip muscles are responsible for stabilizing the leg during running and if they are weak, strengthening your hips is also a good place to start.  Hit the gym and find an abductor machine to work your outer hips. Use exercises like squats, lunges and leg lifts to strengthen the hip flexors and work the gluteus medius muscle, which is the hip stabilizer.

And don’t forget to stretch your hip flexors.  As important as strengthening the hip flexors is stretching them.  A runners lunge or pigeon pose are my favorite stretches for the hip area.   Stretch your hips after every workout and hold each stretch for at least 20-40 seconds.  Healthy hips will hopefully help prevent injuries in the future.

Chris Freytag is a nationally known fitness expert on NBC-TV, the fitness expert for Prevention magazine, and author of 3 books. Chris holds a BA in Journalism and is a certified Group Fitness Instructor, Personal Trainer and Lifestyle and Weight Management consultant.  Visit her website for more information about her products or exercise DVDs.

Learn more about running and fitness from our panel of experts:

• Can I be too old to start a running program?
• Should I train through an injury?
• How do I make the most out of my workout?
• Should I walk or run to lose weight?
• How to run a faster 5K
• How to run my first 5K

Photo: Lululemon on flickr

The regular practice of yoga helps cancer survivors sleep better, says a new study by the University of Rochester Medical Center. As part of the research, a customized yoga program was developed which combined both Hatha and restorative forms. Hatha yoga includes asanas (postures) for all levels and breathing exercises designed to balance the mind and body. Hatha yoga generally moves at a slower pace making it perfect for the beginner and for those recovering from cancer treatment. Survivors at the University of Rochester who took part in the yoga program reported better sleep, less dependance on sleep medication, and a better quality of life than those who did not.

According to WEbMD Health News, “sleep problems and fatigue are among the most common problems experienced by cancer survivors. Approximately 80% and 95% of patients report fatigue during and after treatment, respectively, and as many as 80% and 65% experience sleep problems during and after therapy.” While sleep medications can be used by many cancer survivors, a wholistic approach to these sleep problems is welcome news.

In addition to improved sleep, yoga provides significant benefits for anyone, regardless of cancer status. Benefits of yoga include:

• increased flexibility
• decreased stress
• improved strength
• improved posture
• increased range of motion in the joints

Karen Mustian, PhD, MPH, assistant professor of radiation oncology and community and preventive medicine at the University of Rochester Medical Center, told WebMd that cancer survivors “looking for this kind of benefit should probably look for gentle Hatha or restorative yoga taught by a well-qualified instructor registered with the Yoga Alliance.”

The Yoga Alliance provides a list of accredited schools and instructors. For those visiting a class for the first time, especially following cancer treatment, be sure to arrive early and let the instructor know that you are new. A brief dialogue with the instructor about your concerns and/or limitations will help the instructor to tailor a program to meet your needs.

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Get Your Rear in Gear reader: I am 54 years old and wonder if I am too old to begin a running program. My knees are achy since the race on Sunday and I am wondering how to treat this? I also have plantar fasciitis in one foot, which actually seems to hurt less with jogging. I want to lose 30 pounds and was hoping by starting a jogging/running program that this would help achieve my goal. I am currently following The Mayo Clinic Diet Program.

Kris Wayne: You raise a number of points so let me try to briefly address each of them:

1. It is very common when you begin training for an event to have troubles like “achy knees”. But more intense running requires a commitment to strength training (particularly in the glutes and thigh muscles) especially as we age. It also requires a commitment to flexibility work. My suggestion is to work with a qualified trainer to learn a good stretch and strength program. A good trainer will suggest a reasonable training progression, assess your gait (running style) and overall current joint function to make informed recommendations. When we are 20 we can just attack things quickly – but not as the body ages and we experience wear and tear.
2. The “achy knees”  may be helped by some myofascial release with a foam roller, and then some stretching of the muscles affecting the knee joint. Strengthening exercises may also help to reduce the issue causing the achiness. The achy knees may also be related to the plantar fascitis you describe. Often the arches weaken as we age, causing pronation. Sometimes treatment focuses just on the foot and an orthotic is prescribed to treat the symptom. The answer may lie in a bit deeper approach- with a combination of myofascial and stretching exercises of the foot and the the calf. One exercise that is very helpful is called the “inch worm”. In a seated position, put a small towel under your bare foot and then scrunch your foot up to “grab” the towel. Then “walk” the toes forward and  backwards with the scrunching motion. This works the whole group of muscles which comprise the arch and the toe muscles to strengthen them. Do this seated at first and eventually standing. To strengthen the shin muscles and the arch in the foot, try standing calf raises and then finish with more stretching.
3. To lose 30 pounds – you are on the right track ! However, consider cross training with a variety of cardio options to avoid overuse of muscles.  You will build up to more intensity in shorter periods of time and improve cardio endurance and fat burning ability. The strength work will add more calorie burn and improve the amount of lean muscle mass in your body. Even at rest, muscle burns more calories than fat.  As you already know, substantial extra body weight stresses the joints, the heart and creates health issues of its own. Good luck  – you are on the right track.  Hope this helps.

Kris Wayne is the Generations Fitness Specialist for the Metropolitan Minneapolis YMCA. As part of this program she develops fitness programming for baby boomers and senior populations in the areas of Pilates, Group Fitness and Personal Training. Her program, “Functional Fitness” concentrates on undoing what occurs during the aging process and daily life. Kris is a certified presenter and fitness instructor through the American Council on Exercise and is a National Academy of Sports Medicine certified personal trainer.

Submit a fitness question now!

Read more:

• Women with strong legs suffer less pain
• Four stretches every runner should know
• Beginning an exercise program in middle age: flexibility training
• Beginning an exercise program in middle age: strength training
• Use body weight exercises to improve strength and lose weight
  

Fitness expert Chris Freytag

Our Ask the Trainer program allows readers to submit questions to a panel of nationally recognized fitness experts.  Answers are posted here in the blog for all readers to see.  This week’s question comes from a reader who feels overwhelmed after joining a gym.

Submit a fitness question here!

Get Your Rear in Gear Reader: I just joined a gym. The last time I was in a health club there were only two exercise machines, the treadmill and the stationary bike. But now, there are so many different cardio machines to burn calories. Which one will get me into shape the fastest?

Chris Freytag: The answer is – whichever one you will stick with and do the most often with good intensity.  To get the most out of your workout, exercise intensity is the key component.  Whether you run, walk, bike, jump – paying attention to how you feel, your breath pattern, and your heart rate will insure that you are working in the proper training zone and, therefore, are getting the most out of each workout.  If you work too hard, you’re likely to injure yourself, feel defeated, and possibly, give up.  If you’re not working hard enough, you may get frustrated when you don’t see results over time.

The best measure of intensity is heart rate.  When taking your heart rate manually, place 2 fingers on your wrist or neck and count for 6 seconds then multiply your county by ten to find your heart rate. Use a watch with a second hand or you could be off quite a bit with your number.

I’m a huge fan of a heart monitor and never exercise without mine. It consists of a chest transmitter strap that you wear and a wireless watch that acts like a clock and a receiver.  Not only will it give you proper feedback as to which zone you are exercising in, but it gives you calorie burn and amount of time.   I am totally motivated by logging my daily and weekly progress.

Of course, you don’t have to go at a crazy intensity all the time, but the harder you work, the more calories burned.   To learn more about determining your heart rate zones and how to set up a good weight loss training program,  go to www.heartzones.com.  For more fitness advice go to www.chrisfreytag.com

Chris Freytag is a nationally known fitness expert on NBC-TV, the fitness expert for Prevention magazine, and author of 3 books. Chris holds a BA in Journalism and is a certified Group Fitness Instructor, Personal Trainer and Lifestyle and Weight Management consultant.  Visit her website for more information about her products or exercise DVDs.

Read more:

• Three methods of measuring heart rate during exercise
• Ask the Trainer: Should I walk or run to lose weight?
• Research supports common sense dieting
• Fitness resolution do’s and don’ts

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Reader: I am not a runner, but I am going to try to train to run the New York Get Your Rear in Gear 5K.  I would also like to lose some weight.  So what is better for weight loss, walking or running?

Kris Wayne: If  you have  no knee or back issues  but are a bit de-conditioned,  then I would suggest that you start with a power walk and intersperse intervals of jogging. Eventually moving from a jog to a run and adding that into the mix.

Power walking is this:

1. Engage the core – I tell my clients to “zip up.” Pretend your pants are  too tight, but you’re going to get that zipper up anyway. Draw the navel into the spine and up  which helps create some spinal stabilization for the low back.  Good posture is important to avoid stress on the neck and shoulders, so when you “zip up,” lift the chest slightly, and look out, not down, as your are moving.
2. Brushing the Belt - The arms should be bent with elbows at the sides which is called “brushing the belt.”  Try to avoid dropping the arms by the sides.  Keep the neck and shoulders relaxed to maintain good posture.
3. Stride Length- The gait should reflect a shorter stride, with glutes (butt muscles) slightly squeezed. Practicing taking shorter strides  to recruit more glute rather than elongating the stride which tend to use more quad but not much butt. The butt is a big fat burner so it ” costs more” calorically and energetically to use both. When you put the foot down imagine a 3″ stripe and you are putting the foot down on the edge of the 3″ stripe while taking a very small step.

Use power walking as part of an interval program. The 5K Training Plan describes how to increase the intensity of walk/jog intervals over time.   If you are not currently working out on a regular basis, be sure not to do too much too soon.  Often we tend to want to jump right into it if we are de-conditioned and then have to take time off to re-coup. You will lose weight and build your endurance with a slow steady increase of demand, even though it takes a bit longer in the beginning. Then, think of cross training using an elliptical which allows you to build intensity intervals with little load on the shock absorbers that effect knees and back.

And remember, it is harder to get fit than to stay fit.  Once you are fit you can use much more intensity for shorter periods of time to achieve the same effect. Make sure, at any age you are using a good stretching routine to insure maximal muscle recruitment and recovery and you will be less like to injure also.

Read more:

• How to run your first 5K: A beginner’s training plan
• Got a question?  Ask our online personal trainers
• How to run a faster 5K
  
• Get Your Rear in Gear Health and Fitness Plan
• Fitness walking do’s and don’ts
  

Pool running provides a workout that is easy on the joints

Pool running, often called aqua jogging, is a great activity for exercisers who have medical conditions or physical limitations which limit them to water based activities. It is also excellent off-season training for runners.

Pool running is simply running in the water. It can be performed in shallow water so the feet still contact the bottom of the pool, but generally pool running is done in deep water with the use of a flotation belt. Many health clubs have flotation belts available on pool decks for swimmers to us. Foot gear can also be used to increase resistance.

With the flotation belt securely wrapped around your torso, pool running is performed exactly like running outdoors. The legs move through the same range of motion as they would while running on the road. Without the momentum of pushing off of a hard surface, however, the body doesn’t move as far. For this reason, pool running can seem odd and frustrating at first. Try to avoid using a flat hand to propel the body faster through water. Hands should stay in a relaxed fist as they would during an outdoor run. The upper body should lean slightly forward, but not so far forward that the legs start to float to the surface. Again, it should mimic the posture of an outdoor run.

Pool running offers the many of same benefits of running outdoors without the wear and tear on the joints. While the intensity of water jogging is generally lower than that of weight bearing jog, the resistance provided by the water strengthens the muscles in the lower body and offers a solid cardiovascular workout. Pace training is also possible in the water. Of course no one is going to cover their goal mileage while submerged, but performing a workout that forces you to turn your legs over at a comparable rate helps you to get back to your goal pace when you are ready to hit the road again.

This brief video demonstrates what aqua jogging looks like from under the water. For more information about running workouts in the pool, or products which can be used for this workout visit Aquajogger.com

• running (10 minute mile) 704
• shoveling snow 422
• cross country skiing 563
• hatha yoga 281
• swimming 563
• walking the dog 246
• weight lifting 211
• downhill skiing 422
• cooking 176
• unicycling 352

It is unclear how many readers will attempt to burn off mashed potatoes on a unicycle, but it is an interesting activity to include. Keep in mind that if you give it a try and it doesn’t go so well, walking on crutches burns 281 calories per hour.

Use a treadmill to stay in shape

As days get shorter and temperatures drop, many outdoor walkers and runners head indoors and hit the treadmill. For many, the transition means that exercise becomes less consistent. Without the incentive of outdoor enjoyment and time away from the stresses of home and work, it becomes harder to stay motivated. But treadmill workouts can be still be fun and effective. The trick is to vary your workout from day to day. Try these strategies the next time you lace up for a run or a walk indoors.

1. Use minimal incline for “flat” runs. Part of the challenge of running or walking outdoors is overcoming small obstacles along the way. Wind resistance, curbs, even small inclines on a sidewalk or running path offer an exerciser challenges that help to make a workout effective. A treadmill workout includes none of those challenges, and in fact, the moving belt even assists the runner to a small degree. To compensate for this assistance, try adding 1.0 incline for a “flat” run or walk. This small amount of incline isn’t enough to feel like a hill, but it helps to keep the body challenged.
2. Defeat boredom with hills. Adding significant incline is a great opportunity to build strength and shift some of the workload from the quadriceps muscles on the front of the thighs to the hamstring muscles on the back of the thighs. Try increasing resistance every five minutes during your workout to see how high you can climb without decreasing the speed.
3. Use the keypad for speed intervals. One of the benefits of working on a treadmill is that it is easy to monitor or change your speed. So use treadmill technology to challenge your pace. If your standard pace is 4.0 mph, try alternating speed intervals of 3.5 m.p.h. and 4.5 m.p.h. or challenge yourself even more by alternating between speeds of 3.0 and 5.0. Many treadmill models have keypads that allow the user to program preset numbers into the machine so that toggling the speed button every few minutes isn’t necessary.

These tips will keep any walker or runner in shape during the winter months. Grab your iPod, lace up your shoes and stay fit and motivated indoors.

Photo source.

Beginning exercisers should start by learning the reverse lunge. Intermediate exercisers can progress to a forward lunge and advanced exercisers should try the walking lunge. Weights can be added for an additional challenge, or to increase stability try putting a balance board or Bosu under one or both feet. These YouTube videos provide instruction for each variation of the lunge.

Reverse Lunge

Forward Lunge

Walking Lunge