As a health and fitness professional it is not uncommon to be asked the same questions over and over. I'm certainly not complaining because talking health, fitness and nutrition is my passion... in case you haven't noticed.
Will I burn more calories if I use handweights while I walk or during an aerobics class?
There is little if any increase in energy expenditure or gains in muscle strength by using hand weights. The risk of injury to the shoulder joint may be increased when weights are moved rapidly through an extreme range of motion. Hand weights should be left for strength training where the movements can be controlled.
Can anyone achieve the 6 pack abdominal muscle?
Firstly I need to dispel a myth. The abdominal muscle is actually an 8 pack and the good news is that we all have it - some of us choose to keep it covered up!
What are the best exercises to strengthen my lower abs?
Keep in mind the abdominal muscle is a single muscle group so any exercise that targets the abdomen will inevitably work the lower part of the abdominal muscle
Is it ok to have a sauna or jump into a hot tub straight after a workout?
After a workout the body needs to dissipate the heat produced to bring the heart rate back to to resting levels and recirculate blood back to the organs. High temperatures of saunas may lead to dizziness, fatigue, heat exhaustion etc. It's a good idea to allow the heart rate to return to resting levels or take a cool shower prior to entering a sauna or hot tub.
Is more better when it comes to tightening up the abdominal muscle, flabby arms and loose buttocks?
The quality, intensity and technique used to to perform the exercises is the key. For example you may have watched some celebrities doing hundreds of abdominal crunches to achieve a beautifully sculpted 6 pack. Forget that !!!! You could perform 15-20 crunches slowly to achieve greater intensity using the correct technique and end up with even better results. (keep in mind some cardiovascular exercise is a key part of the recipe for a strong, healthy abdominal muscle)
Remember it's not the time in action but the quality action in quality time that counts.
"What are some of the best exercises I can do for my abdominal muscle?"
Here's a few of my favourites
- Abdominal brace - draw navel into spine and hold - gradually increase the time frame you hold this position
- Abdominal crunch - lie on your back, knees bent and raise shoulder blades off the floor & lower
- Bicycle manouvre! - lie on back, arms by side, raise knees to 45 degrees and cycle with legs, while maintaining the brace position
- Double/reverse crunch - similar to a crunch but as you raise your shoulders off the floor you bring your knees in toward your chest.
- Plank - Lie face down, push your body off the floor into a push-up position with your body resting on your elbows or hands. Aim to build up the length of time you hold the position while maintaining an abdominal brace.
* Always ask a health/fitness professional to ensure an exercise is suitable for you, particularly if you have a low back problem!!!!
Stay healthy!!!
GI Jane