Crystal Gaynor, Making Fitness Crystal Clear

Dear Crystal,

I injured my knee badly, but don’t have health insurance so I can’t do much right now.  Are there any at-home knee exercises I can do for therapy/protection and strengthening? -Diane J. / Cherry Hill, NJ

Dear Diane,

The best suggestion that I can make for your knee is to GET TO A DOCTOR ASAP!
  A doctor is the only person that should diagnosis an injury of this type. Not your best friend, not the Internet, and not your trainer.  A doctor has the ability to conduct x-rays, tests and whatever else may be needed to make a full and proper diagnosis for treatment.

It may cost you a little extra up front, but it will save your knee in the long run.

Dear Crystal,

Do you have any fun abdominal exercises that require partners? I’m sick of doing boring floor exercises by myself. -Catherine T. / Parsippany, NJ

Dear Catherine,

It’s fun to exercise with a partner, so buddy up.  One suggestion for you and your partner to try from LiveStrong.com is The Sit-Up Pass.

Sit face to face with your knees bent and your feet touching your partner’s. Perform a sit-up, tossing the ball to your partner as you rise to the top of the sit-up. Your partner catches the ball and performs his own sit-up. Complete a full sit-up when you have the ball and another when your partner has the ball. Repeat for 15 to 20 reps.

Read more: http://www.livestrong.com/article/111778-medicine-ball-exercises-couples/#ixzz1mxPAkuiK

Dear Crystal,

What are some at-home exercises for cardio that don’t include jumping jacks? -Nicole P. / Danbury, CT.

Dear  Nicole,

There are plenty of at home cardio workouts to choose from.  If you live in a home or apartment with stairs, try running the stairs for 3-6 cycles.  All the way up and all the way down counts as one cycle. Work your way up to 20 cycles.  

Also consider full body exercises like “Burpees” for a great cardio blast.

Start in a squat position, hands on the floor in front of you. Then kick your feet back to a push-up position.  Next, bring your feet back to the squat position and finally leap as high as you can from the squat.

This takes a little practice, so start off with 5 and work your way up to 10 or more.

Dear Crystal,

What are your thoughts on P90x?  I’m debating whether to invest or not because I love yoga, and I am athletic so I will be able to handle it. -Taylor J.

Dear Taylor,

If you’re up for the challenge and you sound like you are, P90X is a great way to go.  The workouts are designed to challenge your body in every way.

Physical fitness is defined as cardiovascular strength and endurance, muscular strength and endurance, and flexibility.  P90X has done a wonderful job of combining all of the aspects on training into a systemic workout program and since you already love yoga, that’s included too.

I strongly suggest you make the investment.  It’s a workout program that you will use over and over again.

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Crystal Gaynor, Making Fitness Crystal Clear

Dear Crystal, 

Are there any new and fun abdominal exercises that I can do at home? - Patricia  J. /Montclair, NJ

Dear Patricia,

If you want to spice up your at home ab-workouts, check out my new favorite workout from www.FitnessAnywhere.com, the TRX Suspension Trainer.  It’s a system that uses “gravity and movement to generate neuromuscular responses.”  If you have a door in you home, and I’m sure that you do, this training system will give you a variety of ways to challenge your core.   The trainer itself is made of  “industrial grade nylon webbing “ and can be attached to any door. Log on to their site and check them out.  I’m sure that you will become a fan as well.  

Dear Crystal, 

Is it safe to workout with ankle weights?   I heard that it could be damaging to your knees.  Is this true? -Michelle K. /Westfield, NJ

Dear Michelle,

You heard right.  Working out with ankle weights can be damaging depending on how the weights are used and the amount of weight that is used.  Ankle weights can be very effective when used in certain exercises since they offer added resistance and are affordable for any home gym.  Keep the weights at a controllable amount.  Two to five pounds is a good start depending on your fitness level.  Don’t swing the weights with force and always use control and caution.  Running with ankle weights is a no-no, and if you use them for walking try hand weights instead to add a little resistance to your workout.  Your knees should last a lifetime – help them out by treating them well.

Dear Crystal, 

Is it good to eat directly after a workout or is it better to wait awhile? -Kat K. / Hershey, PA 

Dear Kat,

A little before and a little after, goes a long way.  Eat at least 30 minutes before your workout to fuel the body with needed energy.  A piece of fruit or almonds are a great way to gear up.  After your workout, you’ll want to refuel with a protein for muscle repair.  Within 30 minutes of finishing your workout, have a shake, a boiled egg, yogurt or even beans.  And be sure to throw in a few veggies for good measure.  All are great ways to refuel after a hard workout.   Oh yeah, don’t forget to drink plenty of water!

Dear Crystal, 

I am so sick of my boob fat!  I’m not fat, but the boob flesh around my back is annoying.  How can I tighten that up? -Joanne T. /Trenton, SC 

Dear Joanne,

The ever annoying bra fat is every woman’s and believe it or not, even some men’s, worst nightmare.  First and foremost take a serious look at your diet.  Little things like that extra glass of wine, or that extra slice of cake may be adding insult to injury.  Secondly, make sure your workout includes exercises for the Latissimus Dorsi, muscles of the back.   Try a Bent-Over Row.  Place the left hand and knee on the bench. The right foot is on the floor and the right hand is holding the weight.  Extend the arm fully then pull the weight up toward the chest as the elbow reaches up toward the celling.  Use a weight that challenges you for 8-15 reps. Switch to the other side.  Poof, bra fat be gone!

HAVE A QUESTION FOR CRYSTAL?

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Crystal Gaynor, Making Fitness Crystal Clear

QUESTION: Dear Crystal, What are some good outdoor exercises? – Laura J.  43, Newark, NJ

Dear Laura,

Any exercise that that will get you out of doors and moving, is a good exercise in my book.  However, since fall is approaching consider long walks in the park or even on the beach. The beaches are not crowed in the fall and the ocean views are breath taking.  There’s still time to take the bike out for a spin or play softball with the family.

QUESTTION: Dear Crystal, I’m tiny all around but I can’t seem to lose the weight around my waistline.  I’m concerned about my health, any suggestion? – Kylie H. 46, Dayton, OH

Dear Kylie,

Accumulation of weight around the waistline may be an indicator of a need to clean up your diet and exercise a little more.  Since there is no such thing as spot reduction, you must work to reduce your overall weight and the bulging middle will follow.  Try to engage in 30-60 minutes of continuous exercise most days of the week.  Add some ab work to your program.  And take a serious look at your diet.  Even though we eat well, we still may be able to make better food choices.  More vegetables, fruits and lean proteins are the way to go.  Consider Weight Watchers if you are in need of a more hands on approach, or pick up one of my favorite books, “The Eat Clean Diet,” by Tosca Reno.  Stick with your plan of action and a smaller tighter waistline will be in your near future. Remember there is no quick fix to a healthy lifestyle change.  Be patient and challenge yourself because that will also build an even stronger identity.

QUESTION: Dear Crystal, I have a 3 mile route to either walk or run.  Which is better, a slow walk or a moderate pace run? – Arlene T. 27, Hartford, CT

Dear Arlene,

A slow walk just takes too long and a moderate pace can sometimes be a little boring.  My suggestion for you is an interval walk –run.  Begin your routine with a five minute walking warm-up at a moderate pace, next jog at a light pace for two minutes. Next, pick the speed up for a full heart pounding one minute.  Now walk at a slower pace for two minutes to recover and start all over again with the lite jog.  One round should last five minutes.  Repeat this four times for a total of 20 minutes. Complete the workout with a cool down walk for five minutes.  It’s challenging, but fun and effective.

QUESTION: Dear Crystal, What are some exercises to stay away from, that may be harsh for the body or time wasters all around? – Dena K, 18, Madison, NJ

Dear Dena,

Your exercises should support your daily functions, weather you’re a high school athlete or a modern day domestic goddess. Any exercise that my cause trauma to the neck or spine should be avoided.  For example, lifting weights that are too heavy or lat pull-downs from behind the neck.  If you are new to training, make sure that you enlist the help of a Certified Personal Trainer or Fitness Professional.  Your exercise program should have a purpose and support your fitness goals, so you’re not wasting time.  And should do so, without causing injury.

HAVE A QUESTION FOR CRYSTAL?

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Crystal Gaynor, Making Fitness Crystal Clear

QUESTION: Is it better to do your reps with weights fast, for cardio effect, or slow and in control? -Marci, Washington D.C.

It’s always a safe practice to lift weights with control.  The cardio effect with weights is not always determined by the speed, but rather by the rest period in between your sets.  A shorter rest period creates a more intense cardiovascular workout.  Generally speaking, heavier weights require a longer rest period for muscle recovery.  That rest period can range between 30 seconds to 3 minutes, depending on the amount of the load.  

You should pick a weight load that is challenging – one that allows you to lift 10-12 reps.  Around the eighth rep, the weight should feel challenging.  If you can complete 12-15 reps with no problem, it’s time to go a little heavier.

QUESTION: When lifting, I sometime get so tired, I feel like I may be sick.  Is it good to push that much? -Diane, Parsippany, NJ

If you are new to weight training, you may experience a little nausea when you overexert yourself. This usually subsides after a few weeks of training.  If not, you may be over-training.  Over-training can occur when you train everyday with great intensity and don’t allow time for muscle rest and repair.  

While you may want to get in shape fast, over-training is not the way.  You must allow time for adequate rest in between your workouts.  Try split training to give muscles groups a chance to recover.  And make sure your diet supports your training.  If you continue to experience these symptoms of fatigue and nausea, see your doctor as soon as possible.

QUESTION: I had knee surgery this year.  What are the best exercises to rebuild the strength and support I need for my knee? -Kelly, New York, NY

I would bet that 100% of the time, knee surgery is followed by several sessions with a state licensed Physical Therapist. During this time, the Physical Therapist will introduce exercises that improve the range of motion and strength of the knee. 

Exercises for the upper leg (quadriceps and hamstrings group) will also be included.  These exercises and guidelines should be continued even after the sessions are completed and you are cleared to exercise on your own.  

When training on your own, make sure you include exercises for the quadriceps (front of the thigh), as well as the hamstring group (back of the thigh).  Exercises for balance and flexibility should also be included.  This should keep your knee healthy for a long, long time.

QUESTION: As a mother, I would like to have an in-home exercise program that includes my children. Any suggestions? -Taylor, Wharton, NJ

Bravo to you for including your children in your workout plans.  There are so many new programs on the market that are created for parents and children to share. One of my favorites is the new Zumba program for the Sony WII systems.  Zumba is fun for children and adults alike.  

If dancing is not your thing, challenge your children to a sit-up and push-up contest. Toss in a few jumping jacks, running in place for 30 seconds and some stretching at the end and you’ve got a quick workout.  Children love to share experiences with their parents, so keep it simple, but most of all, make it fun.  

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Dear Crystal, I know how to workout, but I’ve lost my motivation.  I’m bored of working out alone. Any suggestions? -Ivory, 29, Austin, TX.

Dear Ivory, Now may be the time to hire a Personal Trainer.  A Personal Trainer can help you stay on track in meeting your fitness goals.  They will also review what you are doing and will make suggestions to help you break the fitness boredom plateau.  Another suggestion is to consider taking a group fitness class at your gym.  Your part of a group, so you will have the company of others and a motivation coach all built into one.

Dear Crystal, What is the best cardio to do?  There are so many machines at my gym, I don’t know what to choose. – Tiffany, 25, Parsippany, NJ.

Dear Tiffany, The cardio workout that you choose should be something that you like.  Do you like cycling outdoors?  If so, indoor cycling may be the ticket during the winter months.  If you’d like more upper body movement, consider the Elliptical Cycle that has moveable hand bars.  This will work your biceps and triceps, while you complete your cardio workout.  And sometimes a great Zumba or Kickboxing class will do just fine.  Both classes are fun and offer a great cardio workout.  Remember, all cardio is good cardio.

Dear Crystal, What is the best step to get me back into the gym? – Lydia, 43, Chicago, IL

Dear Lydia, Most people get back to the gym due to a pressing health issue or a milestone birthday or maybe a wedding or class reunion is coming up and you want to look your best.  It really doesn’t matter what the motivation is.  Once you start working out again you’ll look and feel better, and that will keep you coming back for more. Find a gym that is close by or in route from work.  Set a short term goal in the present tense.  “I will workout every Monday, Wednesday, and Friday for 30 minutes”.   Keep your workout gear packed and ready to go.  Share your goals with someone as this will help hold you accountable.  Now, take a deep breath and jump in!

Dear Crystal, I just started taking Zumba classes at my local gym.  I love the workout, but my knees often hurt after class.  What am I doing wrong? – Lisa, 32, Atlanta, GA

Dear Lisa, It’s hard to say for sure what’s wrong without seeing you in action, but here are a few things to consider.  First, make sure that you are wearing the proper shoes.  Nike makes a great shoe called the “Dance Musique”. It’s gotten 5 star reviews from Zumba students and instructors.  Secondly, if you are new to an exercise, take it slow and build up to the more challenging moves.  If something feels uncomfortable don’t do it, and always feel free to ask the instructor for modifications. Zumba is a safe and fun workout.  If the pain persists, always see your physican.  Now you are ready to ZUMBA!

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Dear Crystal,

I travel a lot for work and have a crazy schedule.  What is the most efficient exercise that I can do, or way that I can eat that will help me maintain my weight?  I know that diet and exercise are important, but if I could only do ONE thing, what should it be? – Katie 31, Colorado, DN

Dear Katie,

Honestly, you have to do both.  I understand how a hectic travel load can sabotage your workout and diet plans, but the solution is simple.  Just sit down and formulate a plan and stick to it.  No if, ands, or buts about it. 

One of my favorite tools for travelers is resistance bands. They are light and pack very well, so it makes them the prefect traveler tool. Your local sports store should have them. You can hit every area of the body with resistance bands in the privacy of your hotel room.  There are also lots on books on the market to show you how to use your bands properly. As far as your diet is concerned, how badly do you want the results that you seek? When you arrive at your destination, head out to the local store for fruits, veggies and healthy snacks. And include a couple of bottles of water to keep you well hydrated. Happy trails to you my friend!

Dear Crystal,

What type of cardio exercise is best for apple shapes?  I gain my weight from the waist up and lose it from the waist down.  Are there any types of cardio that would specifically be beneficial to my shape?  I dream of having a flat stomach as well as toned arms, but no matter how much I run, crunch, or lift, I can’t seem tone the arm or tummy fat.  Any suggestions? - Natalie, 28, Torrance, CA.

Dear Natalie,

Fat has a mind of its own. It goes where ever it wants on the body, creating a body that’s disproportioned. If we had a one on one session, I would take a serious look into your eating habits as this is where a lot of causes for not losing weight are discovered.  I would also consider the frequency, intensity and duration of your cardio workouts. I would also add some serious resistance training to improve the balance of your overall physique. Consult with a personal trainer and nutritionist at your local gym to get you one step closer to being happy in your skin.

Dear Crystal,

Is it normal to be in a lot of pain after a workout? – Leilani, 47

Dear Leilani,

Some pain after a workout is normal, but a lot of pain is not.  According to The American Council on Exercise, there are two types of muscle soreness that is associated with exercise.  The first is “Temporary Muscle Fatigue”. This is generally caused by “physiological changes within the working muscle” such as energy depletion or lactic acid build up.  This occurs when the muscle is exercised to a fatigued state.
 
The second type of soreness is “Delayed Onset Muscle Soreness”. This generally kicks in about 24 to 48 hours after a rigorous exercise session. This is caused by small tears in the muscle tissue and 48 hours of rest is generally enough time for the muscles to repair themselves. If you are experiencing prolonged pain lasting more than 48 hours consult your doctor. However, if the pain is sharp or burning, seek medical attention ASAP!

Dear Crystal,

What is the very best way for women over 40 to keep from getting the “thick in the middle” look? – Ann, 40ish, Little rock, AR.

Dear Ann,

To prevent that “thickness in the middle look,” adopt a healthy lifestyle, if you have not already. As we age our responsibilities change, and time for ourselves becomes limited while taking care of others. Weight gain happens slowly and often goes unchecked until it’s too late. One pound turns into two and so on. Now is the time to become mindful of how you eat and exercise.  This will prevent adding unwanted fat to your waistline, now and into the future. Here’s to staying slender in your 40’s and beyond!

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Dear Crystal,

What is the minimum amount of weekly cardio recommended for healthy weight loss? – Sheila, 49, New York, NY

Dear Sheila,

According to the American College of Sports Medicine you need “60-90 minutes of moderate intensity exercise, 4-5 times a week” to achieve weight loss.  Moderate intensity is classified as working hard enough to break a sweat and raise your heart rate. You should be able to talk.  If you are just starting out, begin with a 15-20 minute workout and gradually increase your time to the recommended 60-90 minutes.  And remember to watch what you eat; you don’t want to undo all the work that you’ve put in.

60-90 minutes is a long time and can be intimidating. Therefore, I always recommend at least 30 minutes of mixed walking and running to keep your heart rate active and challenged.

Dear Crystal.

My body fat percentage and weight is increasing even though I’m working out more than ever and have made no changes to my diet.  Why? – Michelle, 39, Austin, TX.

Dear Michelle,

My question to you is “why aren’t you changing the way you eat”?  An exercise program for weight loss without a change in diet is a real waste of time.  In order to lose the fat or to see more tone in your body, you have to change your diet.  Here’s a great read for you – Tosca Reno’s “The Eat Clean Diet” book.  I recommend that you pick it up.  Don’t let all your hard work go to waste by eating a diet that does not support your efforts. Be safe and be smart.

Dear Crystal,

My name is Kay, and I am 46 and reside in Missouri.  I want to know a simple and effective exercise that will tighten and lift my butt.  It’s starting to blend in with my upper thigh.  I’m a very active person, but this is a problem area. – Kay, 46, Missouri

Dear Kay, 

Everyone admires a tight, round, bottom.  Nice to look at and even nicer to have.  First make sure that your diet is filled with whole grains, fruits, veggies and lean proteins. To keep the fat at bay, eating healthy is always a must, along with 30 minutes of cardio most days of the week.  Now let’s concentrate on the work.  Hip Raises are easy and since no equipment is required, you can do them at home.  Lay on the floor, knees bent and feet flat on the floor.  Hands are beside the body for support.  Action:  Lift the hips toward the ceiling. The weight of the body is between the shoulder blades.  At the top to the movement give your bottom a nice squeeze (hold for 5 seconds).  Lower hips to the floor and repeat.  Do 12-15 reps for 2-4 sets.  Here’s to looking at you, especially from behind!

Dear Crystal,

On days that I have too many meetings or it’s icy or way too hot, I do 30 minutes on the treadmill: 3.5 mph, ramp level 1.  On other days I walk 3 miles to the post office and back, weather permitting.  The treadmill really feels like it’s as good as walking outdoors and I work up a lot more sweat.  Which is better?  I also lift weights or swim a half mile on alternate days. – Edith, 72, Milwaukee, Wis.

Dear Edith,

Wow, you are a shinning example of health and exercise at any age.  As far as which is better, indoor treadmill walking vs. outdoor walking, the treadmill is indoors and something that can be done regardless of the weather.  Outdoor walking gives you sunshine, fresh air, and a chance to see the neighbors.  My advice to you is just keep doing what you’re doing.  Go by how you feel and what makes you feel good at that moment in time.  If it’s nice out, why not take advantage of the fresh air and sunshine?  Keep up the fantastic work Edith, you are a real inspiration.

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Question: I am 52 years old and I am in a major battle with my waistline.  Can you recommend a strategy of defense? -Linda S. / Brunswick, NJ

Answer: It takes a strategy to fight the battle of the aging waistline . Here’s a few to consider.  Exercise most days of the week for a minimum of 30 minutes. Eat frequent small meals throughout the day, and don’t forget to eat the most important meal of the day, breakfast.  Include more protein to your diet with beans, fish and lean proteins.  And hit the iron as in weight training 2-3 times per week.  Walk whenever possible, and goal for a solid eight hours of sleep.  Continue to fight the good fight, and you will come out a winner.

Question: I workout at home and I want to tone my inner thighs for the summer.  Any suggestions that are easy and doable with home equipment? -Cecile T. / Queens, NY

Answer: Here’s one that nice and simple – The Plie Squat.  You can do this exercise in your home with or without weights.  If you use a weight (dumbbell or plates) use a weight that is challenging and offers some resistance.

Stand holding the weight with both hands in the center of the body.  Just let the weight hang.  Feet are shoulder length apart, toes turned out much like second position in ballet.  Now, lower the body to a squat and returning to a standing position.  Remember to keep your back straight, chest up.  Work up to 3 sets for 12-16 reps and those inner thighs will be in shape in no time at all.

Question: I live in a small town and my gym does not have a leg press machine.  Is there another way to challenge my glutes with the equipment that we have? -Debbie K. / Pittsburg, PA

Answer: One of my favorite exercises for the glutes is the basic Step-Up.  While this exercise is simple, it is very challenging, and targets your glutes and hamstring muscles.  Locate your gym’s workout flat bench and a set of dumbbells.

Start with a light weight to get your balance and the feel of the exercise.  Holding a dumbbell in both hands, stand facing the side of the bench.  Place the right foot on top of the bench, and the left foot on the floor. Step up with the left foot, push through the right heel and stand completely on the bench with both feet.  Now return the left foot to the floor and repeat.

Do 8-10 reps on the right leg and than the same on the left.  Or you can alternate legs as you go. And be sure to control the movement during the lift and lower phase of the exercise.

Question: Help!  I do crunches, but it doesn’t seem to hit my lower abs.  Please recommend an exercise that will target my lower abs. -Mia L. / Spokane, WA

Answer: Here’s one for you to try, it’s taken from the wonderful world of Pilates.  Affectionately known as, the Mother of all sit-ups, the Teaser.  You may also hear it referred to as the V-up.

First lay down on a mat face up, legs are straight and arms are placed by your sides. While keeping the legs straight, lift the legs from the floor to a 45 degree angle while lifting your body as well.  Your arms should be parallel over your legs, fingers reaching toward the toes. Hold the position for a second or two and return to starting position.

Start with 3-5 reps for 2-3 sets.  Continue to work you way up to 6-10 reps for 2-3 sets.

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