Ask Lucy: The Answers...
by Lucy Hawkins

I am 23 years old and for the past 12 months have been trying to lose some weight. The main areas I want to trim and tone are the inner thigh, stomach, and hips. Most exercises that I have tried have actually converted the fat into muscle, and this makes the area larger. I don't want muscle; I just want to lose weight. Could you please give me some guidance? Thank you! Emma Hart

Dear Emma:

I know how hard it is to lose weight and see body parts get bigger as they get stronger through exercise. You are probably aware that females carry weight from the waist down, and it generally takes us longer to lose weight. Simply stated, to "lose" weight over time, you must burn more calories than you consume; and that means reducing caloric intake and increasing aerobic activity. The short answer is that you will need to increase the duration of your aerobic activity, increase the intensity, and reduce your caloric intake. You can, however, improve your overall body shape by following the FITT formula.

Lucy Hawkins Fitness Consultant/Personal Trainer Aerobics Instructor/Master Trainer

Frequency - Gradually increase the frequency of aerobic activity from three days a week to five days a week.

Intensity - Gradually increase the intensity of your aerobic workout. Your target heart rate isn't one rate, but a range of rates expressed as percentages of your maximum heart rate (MHR). This number is normally calculated as the number 220 minus your age. In your case, that means your MHR is 197 (220 minus 23) beats per minute. Beginners should start at 50-70% of their MHR. Trained individuals work at 60-80% of their MHR, and well-conditioned athletes might go a little higher (85%).

Time - Gradually increase the duration of your aerobic workout from 20 minutes to 60, or even 90 minutes. However, never increase the duration of your aerobic workout by more than 10% a week.

Type - Walking, running, and biking are excellent aerobic exercises. If you have access to a gym, try the treadmill, recumbent bike, rowing machine, or elliptical trainer. Try a variety of angle planes from flat or horizontal to inclined. Don't forget strength training twice a week. Perform a single set (8-15 repetitions) of eight to ten different exercises that train the major muscle groups. For example, chest press, lat pull-down, shoulder press, triceps extension, biceps curl, lower-back extension, abdominal crunch, leg extension or leg press, and calf raise. The target weight should be 50-60% of what you can lift in one maximum repetition.

Regarding calorie intake there are 3,500 calories in one pound of body fat. The average healthy woman who wants to lose weight can reduce caloric intake by 500 calories per day to equal one pound of weight loss per week. One pound per week is considered safe, maintainable, and supportive of a healthy metabolism. Moderate dietary restrictions combined with a commitment to cardiovascular and resistance training is the key to permanent weight loss. Make sure you drink water before, during, and after exercise, and avoid beverages containing alcohol or caffeine because these promote urination and may encourage dehydration.

Remember; never start an exercise or nutrition plan without first consulting with your healthcare provider to make sure that any changes are compatible with existing health or medical concerns. Thanks for writing and good luck in achieving your goal.
 

I know the importance of warming up to prevent injury and improve performance, but what is the benefit of cooling down? And, if there is a benefit, should one cool down after each specific exercise or after completion of a workout routine? Theresa Jackson Office of the Department of the Navy Chief Information Officer

Dear Theresa:

Just as a 5-10 minutes warm-up of light aerobic activity to get the blood flowing through your muscles, followed by 5 minutes of stretching after your muscles are warm to prevent muscle strain and injury; a similar post-exercise cool-down and stretching routine is needed to maintain optimal health and performance. The purpose of a 5 minute cool-down and 5-minute stretch after the completion of your workout routine is to slowly decrease your heart rate while ensuring adequate circulation to your muscles and brain. Specifically, a cool-down period aids in preventing delayed onset muscle soreness (DOMS) and reduces any tendency toward post-exercise fainting and dizziness. For high cardiovascular risk exercisers, an extended warm-up and cool-down is critical.

Your cool-down routine should be done in the same way as your warm-up routine-with gentle, easy movements that return your heart rate to normal. For example, walkers should slow down to a walking pace; swimmers should do the last few laps slowly. Five minutes of cool-down stretches prevents muscles form tightening up, minimizes muscle discomfort, and maintains post-exercise flexibility. Perform an abbreviated version of your pre-workout stretches paying specific attention to those areas that received the workout (e.g., legs, chest, back, arms).

Warm-up and Cool-down Benefits Improved performance Improved coordination More efficient movement Increased range of motion Relaxed muscle attachments Reduced risk of overuse injuries Decrease in common acute injuries Reduced risk of cardiovascular problems in exercise

Remember; never start an exercise or nutrition plan without first consulting with your healthcare provider to make sure that any changes are compatible with existing health or medical concerns. Thanks for sending in such a great question!
 

Hello, Lucy: My question is about running. I am preparing to go to Fort Jackson for the Army chaplain candidate program. I would like to know how to start a running program. Navon

Hello, Navon:

HOOAH! I spent five years at Fort Jackson as a Drill Sergeant and a Small Group Leader (SGL) at the NCO Academy. I don't know where you want to "start" with your running program, or how much time you have before you report to Fort Jackson. However, if the program is a genesis (i.e., in the beginning…) then you need to keep in mind "train, don't strain." Following are some basic pointers to give you a boost:

• Mix running and walking. Few people can run a full mile the first time out the door. Don't even try. Instead, mix running and walking. Run for 30 seconds, walk for 90 seconds, and then repeat this nine more times for a total of 20 minutes. When you can comfortably run/walk for 20 minutes four times a week with this 30/90 pattern, change your run/walk ratio to 45/75. And repeat the 4-times-a-week pattern. Next comes 60/60, then 75/45, and then 90/30. Eventually you'll be running for minutes at a time between walking breaks, and then you'll be able to run for 20 minutes without stopping.

• Take a "talk test." Always run at a relaxed and comfortable pace. To check your effort level, start a conversation with your training partner. You should be able to speak without gasping or feeling out of breath. If you can't, slow down.

• Go farther, not harder. Once you reach the 20-minute mark, build up to 30 minutes (and then 40, 50 and 60). Don't make the mistake of trying to get faster. Don't try to run your 20-minute course in 19 minutes. Increasing endurance is your first priority.

• Be a tortoise, not a hare. Running works just like the tortoise and hare race. It rewards the patient (with weight loss, steady progress, less stress, more energy and a host of health benefits) and penalizes the overeager (with injuries, burnout and the like). Be slow, not sorry.

• Don't compare yourself with anyone else. There must be a billion runners out there, but there's only one who really counts: you. Don't feel bad if you see someone who's faster, thinner or smoother striding. Make running work for you, and don't worry about anyone else.

If you are not at the genesis-level, I recommend you gradually increase your running distance from 1-2 miles to 5 miles, then to 7 miles and eventually 10 miles. Cross train Speed-walk on a treadmill at 4 mph and at an incline of up to 7; use a rowing machine at up to 35 rpm for 30- 60 minutes 3 times per week. Run up hills backwards, and down hills forwards.

Remember; never start an exercise or nutrition plan without first consulting with your healthcare provider to make sure that any changes are compatible with existing health or medical concerns. Good luck with your running program, and enjoy your assignment at Fort Jackson.