Q&A #2 – Body & Fit experts on training, cardio and more
Every day, the 40 certified professionals of the Body & Fit customer service team are ready to answer all of your health and fitness related questions. In these Q&A articles we show you our answers to some of the most frequently asked questions.
Do you need some advice? You can contact us 7 days per week for a free personal consultation with one of our experts. You can reach them through Facebook, live chat on our website, mail or telephone. Your goals are our goals! Find more information here.
Q: I can’t keep my back straight when I’m doing deadlifts. What now?
A: Adding weight to your deadlift when you haven’t mastered the technique is asking for trouble. Add exercises like Good mornings, Romanian deadlifts and Barbell hip thrusts to your workouts to build up the strength in the muscles of your posterior chain, like your hamstrings, glutes, and back muscles. Always stay focused on your form: hips low, core stiff, and arms straight.
Q: Is getting into a sauna after a heavy work-out a good idea?
A: The sauna can give your tired muscles some temporary relief, but after a heavy training session it might not be the best idea. Of course the high temperature plays a large role. If you are recovering from a workout you need your heart rate to decrease to its normal resting rate. However, when you’re in a sauna for longer than 5 minutes, your heart rate will start to climb. You could actually see it as a sort of passive training. This makes your body take longer to start the recovery process. If you are very tired after training, it is better to give you heart a break and skip the sauna.
Q: What can I do against developing calluses from heavy exercises?
A: If you regularly lift heavy weights in the gym, you can expect to develop calluses over time. Callus is a natural form of protection, so try to control this “problem” instead of fighting it. When you grab a weight, make sure you don’t pinch off a skin fold in the palm of your hand. That’ll make it worse. You could also use magnesium to get more grip and prevent the weight from slipping in your hand. If the calluses are really bad, you can treat them with a callus file. Using magnesium will dry out your hands as well so rub some hydrating lotion into your hand before you go to bed. Another alternative is using fitness gloves or Strong Grips, both available in the Body & Fit store.
Q: Is a long, calm cardio session helpful?
A: If you’re training for a marathon or triathlon, you can’t get around doing long cardio sessions. But even if you have other goals there might be something in it for you. Long, calm trainings with a lot of repetitions are said to help you recover from injuries quicker and build up your mental fortitude. Especially that last one could come in handy when you’re trying to push through a heavy weightlifting session. If your goal is to shed a few pounds, however, you’re better off doing something like High Intensity Interval Training (HIIT).
Q: Is candy good fuel for when I’m out on a run?
A: Candy doesn’t give you lasting energy but a short sugar high which makes it an option if you need a quick burst of energy. If you still need energy after ninety minutes, it’s better to grab something like a sports drink with electrolytes. You’ll get through the first ninety minutes if you eat a low-GI meal with some protein and a small amount of fats about 2 hours before you exercise. Good options could be porridge with fruit or chicken on wholegrain bread. But you could always keep some dextrose tablets in your pocket for when the going gets tough and you need a quick burst of energy.
Q: Will spinning classes make me a better cyclist?
If you don’t always have time to take the bike out, than spinning could be a handy alternative. But if it will make you a better cyclist? Yes and no. Spinning puts the most important muscles for cycling to work and the intensity will help develop pedalling power, but it is mostly a cardio workout. If you really want to become a better cyclist, you should swap the short classes for longer sessions. Those are key for improving your endurance. In other words: you still need to make enough kilometres on the road to keep it as close as possible to the reality of the sport.
Q: My elbows hurt after doing pull-ups, what should I do?
A: First of all, if you’re really worried you should go see a doctor or physiotherapist. Secondly, you should learn how to juggle. Seriously! Juggling is a great way to tickle, or mobilise, your median nerve (one of the main nerves in the arm). Start with two balls in one hand, then move on to three. Too much? Bouncing one ball off of a wall and catching it with the same hand has similar effects. And when you’re ready again for pull-ups, try doing them on a set of rings or do a pulldown variation to give you more freedom of movement.
Q: My kids want to train with me, is that okay?
A: Bodyweight training is the best options for kids. Don’t train with heavy weights to prevent injuries. The biggest advantage to training at a young age will surprise you. A team of researchers at the University of Colorado discovered that training at a young age can result in a permanent improvement of the microbes in your stomach. That’ll help your brain and metabolism stay healthier for your entire life. The study didn’t establish an exact age, but it look like it’s simply a question of the younger you start, the bigger the benefits.
Do you need some advice? You can contact us 7 days per week for a free personal consultation with one of our experts. You can reach them through Facebook, live chat on our website, mail or telephone. Your goals are our goals! Find more information here.
Q: I can’t keep my back straight when I’m doing deadlifts. What now?
A: Adding weight to your deadlift when you haven’t mastered the technique is asking for trouble. Add exercises like Good mornings, Romanian deadlifts and Barbell hip thrusts to your workouts to build up the strength in the muscles of your posterior chain, like your hamstrings, glutes, and back muscles. Always stay focused on your form: hips low, core stiff, and arms straight.
Q: Is getting into a sauna after a heavy work-out a good idea?
A: The sauna can give your tired muscles some temporary relief, but after a heavy training session it might not be the best idea. Of course the high temperature plays a large role. If you are recovering from a workout you need your heart rate to decrease to its normal resting rate. However, when you’re in a sauna for longer than 5 minutes, your heart rate will start to climb. You could actually see it as a sort of passive training. This makes your body take longer to start the recovery process. If you are very tired after training, it is better to give you heart a break and skip the sauna.
Q: What can I do against developing calluses from heavy exercises?
A: If you regularly lift heavy weights in the gym, you can expect to develop calluses over time. Callus is a natural form of protection, so try to control this “problem” instead of fighting it. When you grab a weight, make sure you don’t pinch off a skin fold in the palm of your hand. That’ll make it worse. You could also use magnesium to get more grip and prevent the weight from slipping in your hand. If the calluses are really bad, you can treat them with a callus file. Using magnesium will dry out your hands as well so rub some hydrating lotion into your hand before you go to bed. Another alternative is using fitness gloves or Strong Grips, both available in the Body & Fit store.
Q: Is a long, calm cardio session helpful?
A: If you’re training for a marathon or triathlon, you can’t get around doing long cardio sessions. But even if you have other goals there might be something in it for you. Long, calm trainings with a lot of repetitions are said to help you recover from injuries quicker and build up your mental fortitude. Especially that last one could come in handy when you’re trying to push through a heavy weightlifting session. If your goal is to shed a few pounds, however, you’re better off doing something like High Intensity Interval Training (HIIT).
Q: Is candy good fuel for when I’m out on a run?
A: Candy doesn’t give you lasting energy but a short sugar high which makes it an option if you need a quick burst of energy. If you still need energy after ninety minutes, it’s better to grab something like a sports drink with electrolytes. You’ll get through the first ninety minutes if you eat a low-GI meal with some protein and a small amount of fats about 2 hours before you exercise. Good options could be porridge with fruit or chicken on wholegrain bread. But you could always keep some dextrose tablets in your pocket for when the going gets tough and you need a quick burst of energy.
Q: Will spinning classes make me a better cyclist?
If you don’t always have time to take the bike out, than spinning could be a handy alternative. But if it will make you a better cyclist? Yes and no. Spinning puts the most important muscles for cycling to work and the intensity will help develop pedalling power, but it is mostly a cardio workout. If you really want to become a better cyclist, you should swap the short classes for longer sessions. Those are key for improving your endurance. In other words: you still need to make enough kilometres on the road to keep it as close as possible to the reality of the sport.
Q: My elbows hurt after doing pull-ups, what should I do?
A: First of all, if you’re really worried you should go see a doctor or physiotherapist. Secondly, you should learn how to juggle. Seriously! Juggling is a great way to tickle, or mobilise, your median nerve (one of the main nerves in the arm). Start with two balls in one hand, then move on to three. Too much? Bouncing one ball off of a wall and catching it with the same hand has similar effects. And when you’re ready again for pull-ups, try doing them on a set of rings or do a pulldown variation to give you more freedom of movement.
Q: My kids want to train with me, is that okay?
A: Bodyweight training is the best options for kids. Don’t train with heavy weights to prevent injuries. The biggest advantage to training at a young age will surprise you. A team of researchers at the University of Colorado discovered that training at a young age can result in a permanent improvement of the microbes in your stomach. That’ll help your brain and metabolism stay healthier for your entire life. The study didn’t establish an exact age, but it look like it’s simply a question of the younger you start, the bigger the benefits.