Santa Barbara Personal Trainer Answers Frequently Asked Questions on Health and Fitness

Women don't have the hormones to bulk up. Men produce ten times more testosterone (the hormone responsible for increases in muscle mass) than women and women produce ten times more estrogen than men. So it's just not possible for most women to get big muscles, except for a very small percentage of women who have a higher level of testosterone.

I've heard that Pilates lengthens the muscles and weight training shortens them. Is that really true?

Clearly, this belief is based on a lack of knowledge of muscle physiology. The truth is that all muscles contract and shorten when they're activated; and all muscles lengthen when they relax. So if your muscles appear to lengthen and flatten with training, that would imply that you're losing muscle which is not a desirable state for anyone.

And if you take this idea one step further, it suggests that the more Pilates work you do the longer your muscles become. This would mean that eventually your muscles would develop so much slack that you’d lose the ability to move your joints!

Plyometrics, also known as jump training, is a great way to develop speed and quickness. The technique involves stretching the muscle (think rubber band) before it’s contracted. The idea is that a muscle that’s stretched before contracting will contract more forcefully and more rapidly. A classic example is squatting down before jumping. By lowering your center of gravity before jumping, you quickly stretch the muscles involved, which results in a more powerful movement.

The foam roller is one of the most effective self-maintenance tools you'll find for releasing tension and improving your overall range of motion. The technique, known as self myofascial release, involves slowly rolling across a particular muscle to release the knots, or adhesions. The idea is that just as a knotted rubber band can't stretch to its full capacity, neither can a kinked muscle.

It's a theory developed by Art De Vany which is based on the idea that our minds and bodies are a product of millions of years of evolution. And since our genes haven't changed over the last 40,000 years, we have DNA is that of the hunter-gatherers.

De Vany suggests that our genes were formed at a time when activity was essential; you were active or you starved or were eaten. He theorizes that many of the modern chronic diseases (Alzheimer's, coronary heart disease, insulin resistance, etc.) are a result of sedentary life; that our genes require activity for healthful expression. Exercise is not something you do just to drop a few pounds, it's necessary for a healthy life.

Balance is defined as the ability to sustain your equilibrium (not fall over) when you're either stationary or moving. To maintain balance, you depend on three types of sensory information. The position of your head is perceived by an apparatus in your inner ear. The position of your body is perceived by the visual input of your eyes, which tells you about your environment, and the sensors in your skin, muscles, joints and tendons, which "sense" the position of all of your body's parts in space (proprioception). When you close your eyes and lift your arm, and you know which way your hand is turned, that's proprioception; it's that internal sense of where you are in space.

Functional training seems to be the latest buzzword in the fitness world. How do I know if an exercise is functional?

Why are intervals the best cardio for fat loss?

The main reason is that intervals are more metabolically demanding, which means you to burn more fat and calories in the 24 hours after you finish exercising, when the muscles are busy repairing, recovering and replenishing themselves.

Intervals also protect your muscles so you don’t use them for fuel. This type of training drives your muscles to exert so much force that rather than use them for energy, your body burns more fat, thereby “sparing” your hard earned muscle.

I've heard that weight bearing exercise prevents osteoporosis. What types of exercises are considered weight bearing?

There are two types of exercises that are important for building and maintaining healthy bones: resistance exercises and weight bearing exercises. Resistance exercise refers to the use of free weights or machines to strengthen the muscles and the bones to which they attach. Weight bearing refers to exercises in which your bones and muscles work against gravity. Jogging, walking, stair climbing and soccer are all examples of weight bearing exercises. Aerobic exercises such as swimming and bicycling are not considered weight bearing.

Numerous research studies have shown that the effect of resistance exercise is relatively site specific to the muscles worked and the bones to which they attach. And, although aerobic weight bearing activity is important in maintaining overall health and healthy bone, resistance training seems to have a more potent impact on bone density. In particular, high intensity training methods (low reps) have the best effect.

What is aerobic capacity?

Aerobic capacity is the term used to describe maximum oxygen consumption; it is a measure of the amount of oxygen consumed in one minute of maximum aerobic exercise and how efficiently the working muscles utilize that oxygen.

My doctor says I have high cholesterol. Do you know of any way to reduce high cholesterol without taking medication?

Numerous research studies have proven that water soluble fiber from oats and dried beans helps reduce cholesterol in the bloodstream by binding with cholesterol-containing bile acids in the gut. The liver then must pull more cholesterol out of the bloodstream to make new bile acids which results in reduced blood cholesterol. Other sources of water soluble fiber include squash, apples, citrus fruits, cauliflower, green beans, cabbage, dried peas, carrots, strawberries and potatoes.

What are the essential fatty acids?

While the body can synthesize many types of fats, it is unable to produce linoleic or alpha linolenic polyunsaturated fatty acids. Linoleic acid is from the omega-6 family and is found in vegetable oils, nuts and seeds and can be supplemented with evening primrose and borage oils. Alpha linolenic acid is a member of the omega-3 family and can be supplemented with cold water fish, wild game, grass-fed meats, flax seeds, omega-3 enriched eggs, walnuts, dark leafy greens, cod liver oil and fish oil supplements.

Essential fatty acids are necessary for the manufacture of a series of hormone-like chemicals called prostaglandins. Controlling just about every cell of the body, prostaglandins promote injury recovery and immune defense and help to regulate inflammation. Supplementing the diet with these healthy fats may benefit the cardiovascular, reproductive and central nervous systems.

What is target heart rate?

Target heart rate refers to the number of times your heart should beat per minute during a cardio training session.

Why do I want to do cardio? I'm not fat.

Cardio training activities (such as running, cycling, swimming, etc.) produce many physiological benefits such as:

Improvement in the function of the heart
Positive blood vessel and blood chemistry changes, which means reduced blood pressure, increased blood supply to the muscles and heart, improved blood lipid (fat) profile, more efficient exchange of oxygen and carbon dioxide and increased blood volume
Improved respiratory function
Increased neural, endocrine, and metabolic functioning

What is interval training?

Interval training is a cardio workout in which the exerciser alternates between high and low training intensities in one session. Studies have shown that intervals lasting a total of 15 minutes were more effective in changes of body composition than longer sessions (30-60 min) of regular moderate intensity exercise.

I've heard bouncing isn't good when stretching. How do you stretch?

As you begin, move gently and gradually into the stretch. When you have reached the desired level of tension (accompanied by a feeling of discomfort but not pain), hold for 30-60 seconds. Never bounce or jerk while performing passive stretches. Breathe normally and visualize your muscles, tendons, and ligaments lengthening as you stretch.

What does intensity refer to when they talk about cardio training?

Cardio training intensities are percentages of your maximum heart rate:

60 - 70 percent of your maximum heart rate is considered low intensity and would be a good starting place for individuals who are just beginning
70 - 80 percent of your maximum heart rate is considered moderate intensity and is recommended for improved overall fitness
80 - 90 percent of your maximum heart rate is considered high intensity and is recommended for increased performance

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