Workout Wednesday: Time for More Q&As!

I am so excited.

Even more of you asked some riveting health and fitness questions over the last few weeks, so let's jump right into another edition of Workout Wednesday: Q&A.

First up, Christy asked:

I have been trying to get back into running because I enjoy it, and we can't afford a gym membership right now. That and Pilates are basically what I do for a workout. My concern is that I have NO stamina right now. I can barely run a mile without collapsing. I don't know if it is the time of day? Fatigue? I am breastfeeding and getting up several times a night. I run around 6 a.m. in the morning (it is the only time I can go). Should I eat something before I go? I tend to eat low-fat ice cream or cookies before bed and then get up and run that morning...I am wondering if that sugar is causing the problem...

Running and Pilates are a great combo to keep you in shape, Christy. Both activities will provide you with cardio exercise, strength-training, and flexibility work. So good work on those fronts!

Getting up at 6 a.m. can be tiring, but I know you're a busy mom of several little ones, so I don't think you've got a better time in your day to do it. That being said, I definitely think the energy drop is partially related to food and what you're eating.

While there is nothing wrong in eating a little dessert treat after dinner, those simple sugars you're ingesting in the ice cream and cookies aren't going to last you through the night. In fact, your blood sugar will probably drop while you're sleeping.

The best bet would be to ingest a small, healthy snack 30 minutes before you run - like a half an apple and a few almonds, along with a beverage, like a diluted cup of Gatorade. Then, ingest the rest of the apple and few more almonds - along with a big glass of water - right after your run. The food will give you enough endurance to last through your workout and the electrolytes in the Gatorade will give you a quick boost of energy.

Next up, Neha asked:

I have started...with some yoga exercises, on-spot jogging and skipping. All this [is] for good 30 minutes or more every day. I didn't quite like the gyms around and so began at home. Is this good enough? What type of food should I take to make it work better for me?

Good work on starting simple, with cardio, stretching and strength. If the last five to 10 minutes of your 30-minutes are tough, then you're good for now. Up the intensity and change up your exercises once those 30 minutes starts to get easy. Then add time onto your workouts; add weights, or use more advanced yoga positions. Make sure you keep challenging yourself physically.

As for what you should eat before or after a workout, I've blogged about it here and here. Basic, good nutrition - proteins, complex carbs, and good fats - along with sweets and sugars eaten in moderation, will help you stay in shape and power through your workouts.

Next, aLiCia* asked:

Here's my question: How many days a week should you work out? I've heard so many different things! Also, with healthy eating - should you focus on fat or calorie content?

Most non-athletes should work out five times a week, with a sixth day planned for "active rest."

You want to do vigorous cardio exercise for about 30-40 minutes three to four times a week, and strength-training two to three times a week. As for that sixth day of "active rest," pick something you enjoy to do that involves movement - a yoga class, a hike, swimming in the ocean, or running after dog/husband/kids at the park. As long as you're moving and enjoying it, it counts.

As for healthy eating, I, personally, never focus on fat. The low-fat diets many people buy into actually cause them to gain weight because many low-fat, fat-free foods have added sugar (which means added calories) to make them taste good.

Instead, eat "real" food in moderation. Keep an eye on your calorie-intake, and don't be afraid of fats. Good fats - found in fish, avocados, and olive oil - are actually going to be good for your hair, heart, organs, skin, etc. and help you full satiated, or full, quicker. Many times, they'll actually help you eat less because they are more satisfying.

And last but not least, Brittany asked a whole slew of questions. I'll take them each one at a time...

1. I read somewhere that the elliptical isn't a 'great fat burning workout' because it doesn't provided enough resistance. You have to really up the resistance to drop pounds. Is that true?

This is a tough one because it can be the case. Actually, though, a lot of elliptical machines do have the ability to add an incline and resistance, causing you to work harder. The problem is that many people don't use them and just spin their legs along, flying away without resistance and thus, getting little to no results.

In short, the elliptical is a great machine to use as long as you challenge yourself by adding resistance or an incline. So how do you know if you're using enough? If you finish your 30-minute stint struggling and breathless, you're doing it right.

2. Are the control panels on the cardio machines accurate? (i.e. How many calories I am burning, etc.)

In short, no. They calculate the average amount of calories burned for someone of your age and weight. And none of us are average. Plus, those heart-rate sensors built into the handles of cardio machines are not that sensitive. To find out more, read my post here.

3. I jog off and on. I have the stamina to jog, but my legs just hate me on the treadmill after a few minutes. Will continuing leg exercises help my leg strength to keep me running longer?

Yes, exercises like squats, lunges and leg lifts will help strengthen your legs and improve your running.

To better your results - quicker - mix in a two to three minutes of running/jogging followed by one minutes of squats and lunges while holding weights. Repeat this small circuit five to eight times. You'll feel the legs working and building muscle, but you'll also burn calories.

4. Our gym is small and when we go in the afternoon the cable machines are pretty filled with all the guys so I use all the strength machines. Am I still getting a good workout even without the resistance and range of free weights?

Free weights are pretty much the industry standard because they offer more flexibility and range of motion.

But if they aren't available, go ahead and use the strength machines. Just make sure you use enough machines - and enough resistance on the machines - so that you work all the major muscle groups in the legs, arms, and core.

And don't be afraid of those boys! Push them aside and get in there! You're tougher than them anyways! And they have no right to hog all the good stuff!

5. My feet kind of slip in my tennis shoes and leave the tip of my toes kind of sore and blistered. I know besides the right size, should I look for cushion or stability in shoes or just whatever is comfortable?

Actually, you might want to try to buy a separate insole for your shoes. Very few shoes provide enough support in the insole they come with. They add stability and cushion, plus they protect your foot. A good pair will cost anywhere from $20 to $40, and any shoe salesperson worth their salt can give you a ton of recommendations at your local sporting goods store.

For more on finding the right shoes and the right insoles, read my blog post here.

6. Sometimes when walking on the treadmill my shins starting getting achy (shin splits perhaps.) How can I prevent that?

Ouch! Shin splints hurt, hurt, hurt. The only real solution for them is rest, ice and stretching. (The insoles I mentioned in Question #5 might also help, as well.)

For more information on shin splints, read my blog post here.

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Phew! That was a long one!

Thank you, lovely ladies, for asking so many great questions!

And as usual, feel free to ask below or e-mail me! I'd love to hear from you, and I'll make sure to include your question and my answer in the next edition of Workout Wednesday: Q&A!

Until then, Happy Exercising!