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ASK KRS 
Solutions for positive, conscious living with easy ways to fit healthful habits into your busy days.

- EXERCISE -

Searching for the Best Exercise?
Too Much Exercise?
Avid Swimmer
Recovering from Twins
Needs Posture Exercise
Hates to Run
Tired from Exercise
Gaining Instead of Losing
Pregnant Exerciser
Need Spot Reducing
Exercise When Sick?
Exercise Slacker
Zoloft User Needs Exercise/Diet Program
No Exercise Results
Fractured Knee
Desperate Husband
Diet Necessary with Workout?
Bored With Exercise Equipment
Want Flat Abs
Shin Splints
Exercise After Operation?
Need Gentle Fitness Program
Jogging Or Walking?
Prominent Stomach After 2 C-Sections
Flabby Upper Arms - Embarrassed To Wave  
When To Stretch
Everyday Exerciser
Ready To Quit

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Work-Related

Dear Gaining,
I'm so glad you wrote, as your letter represents so many people similarly discouraged.  The almighty scale doesn't reflect everything that is going on with your body.  What has happened, is that you have put on some muscle which weighs more than fat, inch per inch.  Your body is getting smaller (and healthier) but don't panic if you see the scale go up a bit in the beginning.  It shows that the mirror and the fit of our clothes can be a better scale than the scale!  That is actually a good sign so keep it up!
KRS

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Dear KRS,
I've been on an exercise program for approximately one month.  I haven't lost any weight, even though I haven't been eating more than usual.  I've worked out 2-3 times each week.  Shouldn't I have seen some weight lose by now?
Ready to Quit

Dear Ready to Quit,
Don't quit!  You most probably have lost fat but have also gained some muscle. Since muscle really does weigh more than fat, it is not uncommon for people to  see the scale stay the same or even go up a bit in the beginning of a workout program.  What usually accompanies this, thankfully, is a loss of inches and loser clothing.   Consider adding one more aerobic (sweat inducing) exercise per week.  Keep at it and that scale will eventually move downward.
KRS

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Dear KRS,
I have just started with a personal trainer and now I find that I am pregnant. Can I still carry on with the training?
Pregnant Exerciser

Dear Pregnant Exerciser,
Keeping fit during pregnancy is the best thing for you and your baby.  A fit mother will get through a difficult labor and delivery easier than an unfit mother will.   Keep your workouts in the "moderate" zone as opposed to Olympic levels.   You might want to postpone heavy weight training for after your delivery as extreme straining may push your body too hard.  Use common sense and listen to your doctor and your body.
KRS

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Dear Krs,
What are some exercise videos that go directly to the fat on the hips? I am very active and can stand an intense kind of workout. Please write back soon. Thank you.
Need Spot Reducing

Dear Need Spot Reducing,
There is no such thing as spot reducing, but by exercising your whole body you will gradually remove excess fat all over, including your hip area. Once excess fat is off through some kind of aerobic activity, whether it's walking or exercise machines, you can do some area specific exercises to firm, if you still need it.  Be consistent, watch the fat intake and forget about your hips for awhile.  Results will come.
KRS

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Dear KRS,
Should I continue my workout as usual when I have a cold or flu?  I usually do 30-40 minutes of cardio to 80% of my target pulse 5-7 days per week and weights 4 times per week.
Exercise When Sick?

Dear Exercise When Sick,
Interestingly, exercise actually stimulates and strengthens the immune system to some degree.  However, it's important that you do LESS of your usual workout and "listen to your body" to feel when it's time to quit.  It' s a great time to learn how to tune in to what's right for YOU and it's a technique that will serve you in all areas of your life.  We're so busy pushing ourselves and not checking in with what feels right, we get more and more out of touch and then wonder why one day we just quit our exercise routine, job or marriage.  The point is, use this as a time to pace yourself and learn more about who's inside there.
KRS

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Dear KRS,
How do I stay motivated? I always start out and do really well for about 1-2 months then slack off.
Exercise Slacker

Dear Slacker,
The beginning period of anything new, whether it's a relationship or a workout routine, often referred to as the "honeymoon," is the most rewarding and exciting.   That's the time when you haven't yet tired of the exercise and you are seeing the most results.  Motivation is at its peak and the whole workout thing is a novelty and, to some, almost a drug.  This period, lasting a few weeks to a few months, is when people ruin it for themselves by overdoing it.   It's just so hard to believe that the honeymoon won't last forever.  But reality hits when less dramatic results are seen and the workout starts to feel like WORK.   The inevitable consequence?  Slacking off or quitting entirely.  Don't feel bad - you're not alone:  the average number of visits to a gym by a new member is only 21!  Most exercisers go through several "failed honeymoons" before they listen to advice about maintaining a consistent program and avoiding future failures.  

So think about restraining your overzealous urges in the beginning. It's critical to your long-term success to preserve the freshness of your workout, or at least not come to despise it within a few months.  Don't eat the metaphorical box of chocolates all at once and make yourself sick.
KRS

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Dear KRS,
I am 39 years old and 5'7'' tall. my build is medium to large.  I would like to get my weight down from 241 to 151 or so.  My life is quite stressful and I am on an antidepressant which I could not function without. Could you tell me of a weight loss/shape up program that I can do myself, that might be of help? I belong to a gym, and have the time to exercise.  Thanks.
Needs Exercise/Diet Plan

Dear Needs Exercise Diet Plan,
Exercise is exactly the right answer for "all that ails you" - stress, excess weight and even depression.  Studies have shown that exercise can significantly reduce depression.  In fact, mental institutions are increasingly using exercise   for just that purpose and it has proven to compete quite respectably with prescriptive antidepressants.  I have had many clients who started exercising with the primary goal to get in physical shape, but after feeling the mentally uplifting benefits, now exercise primarily for the stress reducing or anti-depressant aspects.  That's when I know they're hooked for lasting reasons and truly self-motivated.  

What is the best weight loss program for you?  One that you will DO.  I'm not being sarcastic.  If you don't like it you won't keep it up for long.  Anything that gets you to safely move your body and sweat 3-5 times a week for 20-40 minutes will do the trick.  Skip the weights until you get closer to your ideal weight.   Right now you want to focus on losing the excess weight and getting healthy versus building muscle.  Walking is an excellent, safe fat burner and this is the perfect time of year to get hooked.  Walk with a friend and watch the miles slip by as you talk.
KRS

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Dear KRS,
How do I get the most out of my workouts?  I spend a lot of time at my health club but I often leave feeling like nothing happened.
No Results

Dear No Results,
Check yourself throughout your workout to be sure you are not just "going through the motions."  INTENT can play a major role in your results, especially with toning and weight work.  Focus on the muscles that are being used and "will" them to be fully present and to give their all.  Visualize them taking the shape you desire.  But it's not just about constantly pushing yourself to the absolute limits either.  It's about being aware of your body and riding those limits.  It's about finding the balance.  A focused 30 minute workout is better than a sloppy, half-hearted one hour workout. Another checkpoint: be sure you break a sweat.
KRS

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Dear KRS,
I fractured my knee almost 3 months ago and have been unable to exercise.  What will be the least stressful exercises to help firm up my hips and legs once I can walk again?
Fractured Knee

Dear Fractured Knee,
Let's talk about getting some exercise BEFORE you can walk again.  One of my favorite maxims in regards to reaching goals of any kind is "No Excuses."  Another that goes nicely with that one is "Be Flexible."  Often when people have an injury that prevents them from doing their favorite, regular exercise routine, they stop exercising altogether.  Many may even go through a rather uncomfortable withdrawal period, both physically and psychologically.  It
just never occurs to them to substitute another exercise.  People tend to be creatures of habit to a fault. 

Even if you are wheel chair bound there is a plethora of exercises from which to choose.   Mourn for your favorite exercise and then move on.  Be a little creative and come up with a new routine, even it you are sure you won't like it as much as your old favorite.  One, you don't have an option at this point (except not to exercise - and that is NOT an option, right?).  Two, you might surprise yourself, as many have, and find something you like at least well enough to intersperse with your old exercise, once you are healed.  I knew a hard core runner who, because of injury, begrudgingly substituted swimming "just until his foot was healed."  Three weeks later he confessed that swimming gave him a different kind of "high" and he has now added it to his permanent workout schedule.

Since your leg is injured, focus on upper body training.  You don't have to even use weights.  Simply simulate the arm movement used in an aerobics class or make up your own.  You'll feel the "burn" kick in after a few minutes.  You can build up duration as you go.  Experiment with other activities (with your doctors permission) such as riding a stationary bike with your good leg while resting your injured one on the center bar or on a stool.  If it's not in a cast, you might even try swimming, "dragging" the injured leg behind you, or working out in the shallow end.  For example, try one-legged "walking" from one side of the pool to the other, using your arms for balance.  Use your own imagination and you will surprise yourself with other exercise ideas.
KRS

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Dear Krs,
My wife has been exercising since Aug. 96, and has lost over 20 pounds.  The problem is she wants to lose 20 more pounds and can't seem to budge from the weight she's been at for the past several months.  She's 5 ft. and 140 pounds.  She never lets herself gain more than 2 pounds and will then lose those 2 pounds.  But she can't seem to lose any more weight.  Now she's thinking that's good enough for her, and she plans to go ahead and eat her favorite foods. 
Desperate Husband

Dear Desperate Husband,
The first ground rule I try to establish when working with couples is that they may support each other in a positive way only.  No criticism, no "helpful advice" is allowed because it ultimately guarantees failure.  This advice is extremely difficult to follow for most couples.  It is often more of a psychological, even spiritual challenge for the "supporting" spouse than losing weight is for the other.  In other words, keeping your mouth shut in regards to giving advice can be harder than keeping it shut in regards to food.

Concentrate on congratulating your wife on her 20 pound loss.  Make no judgments, even should she gain it all back.  Incidentally, waiting a few months can serve a positive purpose by stabilizing the weight your wife has already lost.  When she renews her motivation, she can focus on losing again, one pound at a time.  The process may takes months or even a few years.  But if "all" she ever loses is the 20 pounds, think of it - that's 20 pounds less than she weighed before!  Give her my congratulations.
KRS

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Dear KRS,
Recently I joined a health club.  I really enjoy going!  My goals are to tone up some problem areas and to possibly loose 5 to 10 pounds.  I go to the gym at least 4 times a week.  I usually do step aerobics, the stair climber, and lift weights.  Is it necessary to diet also in order to obtain my goals or can they be obtained through exercise and a moderate caloric intake.  If I don't diet, what can I expect the results to be?
Thank You,
Diet Necessary with Workout?

Dear Diet Necessary,
Yes, you can get results from exercise and "moderate caloric intake."  In fact, my stance is that nobody should ever have to go ON a "diet" again, as the concept usually implies - stringently restricted and specified food intake.  The challenge is being honest with yourself in defining the word "moderate."   What is moderate for you and what is moderate for your 185 pound boyfriend are two different things.  Also, become "fat educated" in learning where the hidden fats are.  Clean up your diet gradually in a way that feels natural.  It's an ongoing, but relatively painless, process that yields long term results.  Stick with it!
KRS

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Dear KRS,
While watching an exercise bike infomercial a few months ago, I became convinced that this machine was my salvation.  This machine would change my body, mind and life. Somehow men would be calling, my career would catapult to new levels and the pedaling, pedaling, pedaling would actually be fun!  I've now had it for only three weeks and, indeed, I've had it.  I'm using it at least four nights a week but it's so boring, boring, boring. My speech is even getting repetitive.  What do I do?
Bored with Exercise Equipment

Dear Bored with Exercise Bike,
Statistics show that exercise equipment ends up collecting dust.  A former head of Christian Dior I interviewed for my one of my books told me she and her husband can't live without their exercise bike.  She gets the handle bars and he gets the seat - to hang their clothes on.  But before you toss it down the basement stairs, let's attempt resurrecting its' reputation as well as your investment.  Use it only once or twice a week. Do something else on other days.  You'll find the boredom level significantly reduced. Also, when you are using it, play your favorite music or watch TV.  Listen to books on tape that are only for your exercise time.  I know some people who have achieved near marathon feats just to get to the end of a chapter. 

Finally, choose exercise that you find at least palatable, if not actually "ha ha" fun. If, after reducing the frequency, you still really dislike the bike - stop.   And if you find something you absolutely love, safeguard against burnout by mixing it with other exercise so your program has variety and staying power.  You have to outsmart yourself or you'll wake up one day and think, "What happened?  I was going strong there for awhile and suddenly it's been two weeks since I've done anything."  Throw out that "No Pain, No Gain" maxim and put up this one:  "Not Fun, Not Done."
KRS

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Dear KRS,
I'm slim, but have never had a flat stomach. I do sit-ups but they don't seem to be of much help. Is it possible to have flat abs? How?
Want Flat Abs

Dear Want Flat Abs,
From my experience and observation, sit-ups are a great way to build a nice hard ROUND stomach.  I find a lot of fault with sit-ups which, I realize, borders on sacrilege, since sit-ups are practically part of our national culture. 

Look at your stomach or someone else's when you/she does a sit-up.  Notice that it actually goes OUT during the exercise.  It may be getting stronger but you're actually building it, like you would your biceps.  The difference is, you want your biceps to bulge; you don't want your stomach to bulge.  Right?  Also, sit-ups put a strain on your neck.  Here is a safe, convenient and effective exercise for flat abs that can be done at your desk, in your car, waiting in line, or almost anywhere. This exercise is isometric in nature, meaning that you tense only a certain set of muscles at a time: 

Simply "pull in" your stomach and hold it as tightly as you can, then release and repeat. Be sure to keep your breathing as natural as possible and don't tighten other parts of your body, such as your shoulders or chest.  The exercise can be done either slowly, holding the contraction for several seconds or faster, contracting every second.   Do it to music, if possible, and it will keep you going longer than you normally would.  Start with a few minutes and work up to 5 or even 10 minutes, 3 or 4 times a week.
KRS

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Dear KRS,
I have developed shin splints from doing aerobics, step-aerobics, etc. The only way I have found to relieve the pain is to avoid what's causing it. I don't want to quit, but it sure makes me want to.  Pain deters my otherwise great workout. HELP!
Shin Splints

Dear Shin Splints,
Shin splints (medial tibial stress syndrome), are quite easily avoided by thoroughly warming up your muscles before heavy exertion.  When muscles are warm they are more flexible and much less prone to injury.  Many aerobic classes don't pay enough attention to warming up and cooling down so you might do a little extra of both (before and after class) on your own.
 
Your instincts are correct - you should back off the activity that caused the shin splints for a week or two.  But that doesn't mean you have to stop exercising.  Try swimming or the stationary bike.  You may not like it quite as much, but you will stay fit while you heal.  It will also give you a break from your usual routine so that it will actually be a TREAT when you get back to your regular routine.  Also, you may surprise yourself in finding a new exercise that you enjoy to add to your routine, which will benefit your body as well as your motivation level.  Everything happens for a reason...
KRS

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Dear KRS,
I have just had an operation to remove my appendix, therefore I am unable to get back to the gym for the next few weeks.  I don't want to get too unfit during this recovery time. Do you have any ideas for keeping my fitness levels up?
Exercise After Operation?

Dear Exercise After Operation,
"No Excuses" is one of my favorite maxims, but you are one of the few people who apparently doesn't need to hear it.  There are a few times your body actually needs to slow down to heal and post-surgery is one of those times. 

Having said that, I hasten to add that movement and circulation are vital to recovery and doctors have come a long way in realizing that.  They have patients  moving around (with help) soon after many major operations, including heart and hip surgery.   It wasn't that long ago that patients remained flat on their backs for days or even weeks after such surgeries.  Hopefully, your doctor has suggested a schedule of safe, gentle movements that will encourage the healing process but won't harm you.  Since your appendix is in the stomach area it is a tricky area to isolate, unlike a foot or hand.  So be patient, go easy and don't worry--your fitness level will return soon enough.  The body doesn't forget that quickly.
KRS

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Dear KRS,
I need major help! I'm a 32 year old female and in bad shape - not overweight but very much in need of exercise!  My body always feels stiff and sore from no fitness program.  I need to know how to start a program of some kind without shocking my body.  I work a lot, have small children and do not have time to join a health club.   Waiting patiently for your response.
Needs Gentle Fitness Program

Dear Needs Gentle Program,
You are right to realize that while keeping pace with your children may be exhausting at times, it does not fulfill your requirements for keeping fit.  Many parents swear their kids provide them with plenty of exercise, and they are not totally wrong.  As you know, there is a lot of activity with kids and very little time for sitting around.   Calories are being expended (as perhaps evidenced by your lack of a weight problem).  However, the "activity" is not always body-friendly and is often accompanied by a certain amount of stress.

Two suggestions:

1) Walking.  If possible, reserve a little time to walk, if only around the block, for 10-20 minutes.  Get up a little early and do it before the kids are up (if you have someone to watch them).  This will give you some "mental space" as well and you will come to cherish the walks and MAKE time for them.  If necessary, take the kids along (a challenge, I realize).  Since today's children aren't getting enough exercise, you will be benefiting their health
as well.

2) Stretching or Yoga.  Try to work some simple stretches into your day - one here, one there (since I know it is hard for you to set aside large spans of time).  Do a neck stretch or side bend while you are on the phone (yes, even at work!).  Turn a "tying your child's shoe" experience into a stretch, letting the back of your legs release as you do it.  Use your imagination and to come up with more of your own "home-made stretches."  Your stiffness will disappear and you will feel more energetic.
KRS

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Dear KRS,
I can do a very fast walk in 35 min and go 1.40 miles or jog the same distance in about the same time.  Which is better as far as the health benefits? Thanks.
Jogging or Walking?

Dear Jogging or Walking,
Walking gets the vote for health benefits, especially for women. You eliminate the risk of injury and "gravitational pull" on your body (both internally and externally) with walking.  Since a fast walk can take more effort than a slow jog, you may even be burning more calories with your walk.
KRS

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Dear Krs,
I have had 2 C-sections (the last one 6 years ago).  I am frequently asked, "are you pregnant?"  I am embarrassed because my clothes do not hide my stomach.  I have worked out 3 times a week for 45 min in aerobic classes and 15 min. in ab classes but am not having any luck with this.  I am 42 years old and have become frustrated....What can I do?  I weigh 163 lbs. and I am about 5' 7".
Prominent Stomach after 2 C-Sections

Dear Prominent Stomach,
Because the muscle is cut during a C-section, it may not always grow back exactly as it was before and women can have a problem with a protruding stomach. The good news is that today the incision (either transverse (horizontal) or vertical) is much smaller and is done in the lower abdomen versus the main body of the uterus.  While there may be corrective surgery for extreme cases, I have found that by retraining the muscles, results can be obtained.   I have worked with women whom, in the beginning, had no muscular control and could not even pull in (contract) their stomach.  After 6-8 weeks of conscientious exercise, changes in both control and tone becomes noticeable. One of the best exercises for this is simply pulling in the stomach and releasing repeatedly until it aches.

You also have some extra weight to get rid of and no amount of stomach work will help with that.  Watch the fat intake and get down to your fighting weight.  You might find that you don't have as bad a problem as you think.
KRS

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Dear KRS
I'm hoping you I'm hoping you have a few tips on firming up my triceps. I've been doing aerobic exercise, lifting weights and eating healthy, on a regular basis for two years now. I've tried numerous tricep exercises (using the correct techniques of course) but I can't seem to firm those stubborn sagging muscles. Help!
Flabby Upper Arms & Embarrassed to Wave 

Dear Embarrassed,
Flabby triceps are more generally the result of excess fat than sagging muscles. Unfortunately, the upper arm is one (of many) areas that excess fat tends to accumulate as one ages, especially on women. I think you get where I'm heading with this: lose body fat. How? It sounds like your exercise is okay - just be sure you are breaking a sweat with your 3-5 times per week aerobic exercise (whether it's walking, machines or whatever) and that it ideally lasts more than 20 minutes (which is when the body really kicks in to burning body fat). Then watch your fat and dairy intake. Before you say your diet is fine, track it for a week and then analyze it for yourself. It might surprise you how many culinary culprits slip into your day.
KRS

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Dear KRS,
What is your protocol regarding an athlete who is in shape starting their exercise regimen for the day? Do you feel that a stretching program is important initially? Or, should the athlete "warm up" with a jog around the track first, before stretching? Do you believe there really is a "cold muscle"?

Let me know. I'll be interested in your philosophy. Thanks. Stay Healthy.
When To Stretch

Dear Stretcher,
Stretching is not only important, it is vital - but not at the beginning of a workout. Stretching on a cold muscles (yes, there is such a thing) can cause damage. Instead, warm up slowly for 5-10 minutes doing anything that will give your heart and muscles time to get your body ready for action. Do your stretches at the end of your workout when your muscles are warm or after a hot shower/bath.

Stretching is not only important, it is vital - but not at the beginning of a workout. Stretching on a cold muscles (yes, there is such a thing) can cause damage. Instead, warm up slowly for 5-10 minutes doing anything that will give your heart and muscles time to get your body ready for action. Do your stretches at the end of your workout when your muscles are warm or after a hot shower/bath.
KRS

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Dear Exerciser,
One of the best arguments for not missing a day is that you keep up the HABIT of doing it. In other words, you don't have to make the "should I?/shouldn't I?" decision on a daily basis, you just DO it every day. The counter viewpoint is that it's good to not only give your body a rest, but your mind. People tend to get tired of the same routine, day in and day out. After a day off there can be a fresh enthusiasm for doing it again. If you are happy exercising daily, just mix up your routine a bit.
KRSOne of the best arguments for not missing a day is that you keep up the HABIT of doing it. In other words, you don't have to make the "should I?/shouldn't I?" decision on a daily basis, you just DO it every day. The counter viewpoint is that it's good to not only give your body a rest, but your mind. People tend to get tired of the same routine, day in and day out. After a day off there can be a fresh enthusiasm for doing it again. If you are happy exercising daily, just mix up your routine a bit.
KRS

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