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How many calories can I burn exercising for ½ hr per day, 3-4 times a week?    How do I decide what gym equipment will help me most?
This depends on what mode of exercise you choose to do, the intensity at which you perform the exercise and how much you weigh.  For example, in 30 min. you can burn approximately 400 calories doing step aerobics, 250-500 calories bicycling, 300 calories on an elliptical runner, 180 calories walking and 300-400 calories running, all assuming you weigh 150 pounds.  If you weigh less than that, you will burn fewer calories; if you weigh more than that, you will burn greater calories.

I recommend interval training; for example, 10-15 min. of 3 different exercises to keep everything fresh.

I have taken up “snacking at night”.  I would like to stop this habit.  Any suggestions?

Keeping your blood sugar controlled is important in reducing food cravings and nighttime snacking.  Be consistent with your eating patterns.  Eat 3 healthy meals each day along with 2 snacks between to control your appetite and boost your metabolism.

If you find this doesn’t work, consider this:  wait 20 minutes to see if the urge goes away before you give in; take a brisk walk; brush your teeth; drink water (cues for hunger and thirst are the same, so make sure it isn’t water your body is asking for); try a sugar free mint; drink a cup of herbal tea.  Set your mind to it and break the habit!

How long does it normally take to increase stamina after pregnancy?

Every mom is different in how they “come back” from pregnancy. It’s normal to have decreased stamina after the arrival of your baby and for many months afterwards. Your baby requires a lot of attention, your sleep patterns are being interrupted and, if you’re nursing, you are expending a lot of energy all day long.

Monitor your heart rate during aerobic exercise, increasing the intensity of your exercise slowly. Start with 60% of your maximal heart rate and work towards 75% slowly. Start with 10-15 minutes, working toward 30-45 minutes, 3-4 times per week. Give yourself a day of rest between exercise sessions. Listen to your body and learn to pace yourself.

I have just started running and am getting stitches in my right side.  Although I am determined to keep at it, the stitches get so bad I have to stop. How can I get rid of them?

Side stitches occur as a result of a spasm of the diaphragm and are most common on the right side of the body just below the ribcage. One method to prevent or relieve side stitches is to breathe deeply while running.

When you breathe shallowly, the diaphragm is not allowed to lower correctly thus causing a strain on the ligaments connecting the liver to the diaphragm. Breathing deeply and exhaling fully reduces stress on the diaphragm allowing it to relax, thus preventing side stitches.

Also, try exhaling when your left foot strikes the ground. There is a complex explanation for this, but it works! Don’t eat within 1 hour of running and drink plenty of fluids while running. If all else fails, stop running and walk while concentrating on deep breathing. You can continue running once the stitch is relieved.

Does drinking cold ice water compared to room temp water make a difference in how your body will absorb it?

Evidence suggests that cold water gets absorbed by the body more easily than warm water because it passes through the stomach faster and is sent to the intestines for quicker absorption. Cold water is also absorbed into the blood stream more easily than warm water which helps keep our body hydrated, especially after a work-out that’s produced a lot of sweating.

Drinking 64 oz. of cold water per day burns about 70 calories because it takes energy to bring the body temperature back to normal. If you are diligent about your water intake, this can be significant over time.

Drinking cold water is preferred by most, making them more likely to drink it more often. All water hydrates us…  just DRINK H2O.

I am often asked… “When I get up from my desk, sometimes I am so stiff. What are some good exercises to do while sitting?”

Here are some simple things you can do at your desk to improve your posture and decrease stiffness.

• Sit properly in a good chair designed for desk work or invest in a stability ball to use for a chair at your desk (increases ab strength). Your back should be straight, shoulders back and the top of your computer monitor level with your eyes.
• Stand up every half hour to stretch and/or walk around.
• Learn to stretch, especially your calves (for circulation) and your upper body.
• Roll your wrists regularly to help prevent carpal tunnel syndrome.
• Contract your abs or glut muscles, hold them for a few seconds (keep breathing), then release.
• Have a water bottle at your desk and drink 64 oz. per day.
• Take advantage of your down time at the computer and do push-ups, sit-ups, jumping jacks or stretching exercises.

We can help you design a “computer work-out”. Call Sheila to set up an appointment: 507-333-5430

We all know that drinking water is beneficial in an exercise regimen – what about high energy drinks?

One can of high-energy drink, such as Red Bull, Wired, Fixx, No Fear, or Monster Rockstar contain an average of 14 times the caffeine of a regular can of soda or are equivalent to 7 cups of very strong coffee. These types of drinks are sold as supplementary drinks instead of soft drinks, therefore, warning labels that note the caffeine content and the health risks associated with drinking them are not displayed.

Health risks to ingesting these types of drinks include nervousness, anxiety, dizziness, numbness, insomnia, rapid heartbeat and tremors. High energy drinks may help you to exercise, but they also raise heart rates and blood pressure which can make them dangerous for people with cardiovascular disease or for those taking drugs to lower heart rate or blood pressure.

Regular exercise, drinking plenty of water, eating from all 5 food groups and controlling food portions are more likely to protect our hearts than the amount of caffeine we consume.

How long does it normally take for your lungs to “clean out” after quitting smoking so I am not huffing & puffing so bad during my exercise?

Your lungs need time to remove the toxins and phlegm that have built up from smoking. This may take up to a year and coughing is a good sign that your lungs are healing. To help relieve the discomfort of occasional coughing, try flaxseed oil or salmon oil. These oils moisturize the tissue and ease the coughing. Also, drink lots of water. Water heals the system, flushes out toxins, softens phlegm and lubricates the tissues. Keep exercising – your body and lungs need you to. Congratulations on quitting smoking!

Why do people gain weight after quitting smoking?

The nicotine in cigarettes acts as an appetite suppressant and slightly increases your ability to burn calories. Ex-smokers typically gain weight because their appetite and metabolism return to normal after quitting smoking. Food smells and tastes better as those senses improve which makes eating more enjoyable. But, gaining weight isn’t inevitable. Exercise on a regular and consistent basis, make healthy food choices, chew sugarless gum to keep your mouth busy and journal what you eat and drink every day helps keep you accountable and on track. Remember: the health benefits of being smoke-free are more important than even moderate weight gain. Lung damage and heart disease are irreversible, weight gain is not. DON’T GIVE UP!

How do you gain weight safely & healthy if you have fast metabolism?

Trying to gain weight, just like trying to lose weight, can be very frustrating. There are 3 things you can do to get started.

First, you need to figure out how many calories you are consuming each day. Log down everything you are eating and drinking, then figure out how many calories that totals at the end of the day. The next day add 200-500 calories to that total. Keep logging your food and figuring out calories to be sure you are adding calories each day.

Second, eat more often. Six meals a day is not unheard of for those with a fast metabolism, but you must not skip this step. Adding calories is a must!!

Third, Weight Train!! This will ensure that the extra calories you are consuming are used to build muscle, not stored as fat. Be sure to seek the advice of a professional to be sure you are doing this right. Good luck!

Do rest days help your overall workouts and fat burning?

The answer is YES! But, it’s important to know what you need to rest from doing.

Cardio exercise can be done daily and should be done at least 4-5 times per week. This will help you burn fat if you’re working within an appropriate target heart rate zone.

Weight training (aka strength training) is different. If you’re weight training to build tone and definition, you should rest 1-2 days between work-outs. If you’re weight training to build muscle (i.e. bulk), you should rest 4-5 days between work-outs.

Appropriate weight training actually breaks the muscle down (this is good) and it’s important to give your body time to heal those muscles which helps them respond to the work-out and become stronger.

It’s important to incorporate both cardio and weight training into your weekly work-out routine. Remember: muscle burns fat, so the more muscle you have the more fat your burn, even when you’re resting!!