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    If you have any concerns please read this collection of frequently asked questions before contacting us. If you are still unclear about something feel free to contact us.

    Which are better: ab machines or crunches?

    Machines will work your abs and back, but they lock you into one position. It’s important to work your belly from all angles to keep your ab muscles sufficiently challenged. Basic crunches are excellent because you can do them anywhere. Try the full lobster crunch to work both upper and lower abs: Lie on your back with knees bent and hands lightly supporting your head. Curl your abs like a lobster tail, bringing shoulders and feet off the floor. Hold for a few seconds and repeat for 15 reps.

    How do I find my fat-burning zone? And why should I try to use it?

    Your fat-burning zone is the ideal level for building your aerobic endurance and, yes, burning fat. Find it by subtracting your age from 220 and then multiplying that number by 70 percent. You can wear a heart rate monitor to watch your numbers or focus on exercising at a chitchat pace–that’s one that allows you to carry on a conversation without getting totally winded. It takes at least 20 minutes to get into the zone, and the longer you go from there, the more fat you’ll end up burning.

    My legs feel heavier than when I run later in the day. Any tips?

    Yes: Keep it up. Studies show that if you deal for 5 weeks, A.M. workouts can be habit-forming. As for heavy legs, don’t just sprint from the sheets to the door. Get up 30 minutes before you leave the house to avoid what scientists call sleep inertia, the average time it takes your body’s systems to wake up.

    Are rowing machines bad for your back?

    Yes, if you’re flailing like a loon. But if you use proper form, they’re one of the most effective cardio machines–you can fry up to 600 calories an hour. To avoid hyperextending your back, a common rowing injury, push with your legs rather than pulling with your back. And pace yourself: Warm up at about 8 to 10 rows per minute and work up to 20 to 30.

    Can women be able to bench their body weight?

    No–and actually, that rule doesn’t even apply to men! Increase weight gradually. Start by lifting 40 to 50 percent of your body weight. If you can lift that slowly, with good form for 10 to 12 reps, try adding 5 percent more weight the next time. If you can’t do at least eight good reps, reduce the weight by 5 percent for your next workout.

    What should I eat before and after a 30- to 60-minute ride or run?

    The main source of fuel for exercise comes in carbs. To keep trucking, start your day with oatmeal and berries. Fiber fills you up. Oatmeal, a slow-burning carb, will give you fuel for your cardio session. Eat a banana after: Potassium can help prevent muscle cramps. Even better, make a banana soy-protein shake to replenish energy and give your muscles what they need to recover.

    My forearms cramp when I lift. What’s going on?

    The cramping could come from dehydration–so drink a lot and eat potassium-rich bananas to keep your muscles cramp-free. It also could be caused by weak forearms. To strengthen them do chinups and dumbbell biceps and wrist curls with light weights. No luck? See a doctor. A strained muscle or tendon in your forearm can radiate pain into your hand.

    What are pyramid sets?

    Pyramids are a safe, methodical way for anyone to challenge her muscles. For set one, warm up with a weight that you can lift for 10 to 12 reps. For set two, go with a weight that you can lift for six to eight reps. For the last set, pick a weight that you can lift for just four to six reps.

    How do I keep my muscle mass up?

    Strength training can increase your endurance and strengthen the muscles around your knee and ankle joints to protect you from injury. If you’re serious about the race, you should be running four or five times a week, including one long run (up to 20 miles late in your training). Two to three days of easy lifting each week is plenty. Focus on larger muscle groups with lunges, squats, and pushups. And stretch every day to stay limber.

    I sometimes exceed my max heart rate. Is this dangerous?

    Yes, but it’s almost impossible to do. Assuming you don’t have chest pain–if you do, see a doc pronto–my guess is that what you think is your max isn’t really. The standard formula (220 minus your age) is a great way to ballpark your max heart rate, but it doesn’t take your fitness level into account.



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    Aerobics

    Vigorous exercises designed to increase cardiovascular efficiency.

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    Zumba

    An aerobic fitness programme featuring movements inspired by various styles of Latin American dance.

    Cardio

    Cardiovascular exercise

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    Weight Training

    Physical training that involves lifting weights

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    Dietician

    An expert on diet and nutrition

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    Nutrition

    The process of providing or obtaining the food necessary for health and growth

    Steam Bath

    A room that is filled with hot steam for the purpose of cleaning and refreshing the body and for relaxation.

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    Weight loss

    A decrease in body weight.

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