By Vicky Hallett
Tuesday, December 18, 2007
Q I've been so good for so long. Over five months of working out and dieting, I've shed nearly 60 pounds (with about 25 more to go), but I'm getting pretty fed up. My workout time cuts into the rest of my life. It's becoming clear that, with travel and locker-room time, I have to set aside two hours a day, five days a week, to get to my goal. I took most of last week off, and with the holidays coming up, the temptation to take more "breaks" will be strong. Any advice?
-- Anonymous
Live Discussion, 11 a.m. Tuesdays
A I bet you think I'm going to spring into the think-how-awesome-
you'll-look-in-those-jeans or the add-extra-years-to-your-life pep talks. But I suspect you're looking for some motivation beyond vanity or health. Try this: It'll keep you sane.
That's what time management expert Ruth Klein says: "The more we exercise, the better mood we create." That in turn makes it easier to handle the stresses of excessive seasonal cheer and makes you a more creative, productive worker -- which may come in handy in this season of year-end bonuses.
Now is the ideal time to take Klein's advice on sprinkling active breaks, like short walks, quickie routines with resistance bands and exercise DVDs, throughout your day. Incorporate enough of those things, and you can even take a vacation from the gym without feeling guilty.
Combine your gym trips with the aspects of your life that you feel you're neglecting. While you're getting your cardio fix, prep for book club by listening to the next title on CD. Rather than meeting pals for coffee, persuade them to go to yoga with you.
Abandoning exercise just as the days are getting shorter and colder is a good way to turn into a grinch, and that's certainly no way to enjoy the holidays.
I have a rowing machine that I've been using religiously (100,000 meters per month) for the past nine years. My husband, who does no exercise at all, went to his doctor, who said I should get rid of the rowing machine and get an elliptical machine because it offers a better workout. What do you think?
-- Paula
I think your husband's doctor must have a side business selling elliptical machines. And if he wants to nag anyone in your family about an exercise regimen, it should be his patient.
As James Hagberg, a kinesiology professor at the University of Maryland, says: "To me, the magic exercise is the one you'll do for the rest of your life. If [you've] been doing this religiously, that automatically makes it a good exercise." Besides that, rowing requires full extension and compression of arms and legs; the abs and back are part of every stroke. If you're using correct form, you're working more muscles than you could on an elliptical.
Of course, the quality of the workout you'll get on either machine depends on how much you put into it. Some ellipticals are called "total body," but that's only true if the user focuses on pulling the handles. Even Jim Birrell, the head of research & innovation for Precor, a major elliptical manufacturer, admits that, "for most people, arms just go along for the ride." He recommends intervals of both speed and resistance; to target stabilizing muscles, let go of the handles.
As for rowing, Judy Geer, co-founder of Concept2 (800-245-5676), the largest manufacturer of rowing machines, says the key is perfecting your technique to put as much power into the stroke as possible.
Lately, I've been having an overall stiff feeling in my joints and muscles. My hip will feel tense if I sit in a certain position for too long, or my shoulder will hurt if I'm lying on my side, leaning on my arm. I work out regularly (3-4 times per week treadmill, walking and elliptical). I'm only 27! Could it be the cold weather? Dehydration?
-- Anonymous
Stiffness is like the homecoming queen of symptoms -- it's very popular. Without knowing more, it's impossible to say what's behind this, but I'll throw out some ideas.
Let's start with what it's not: cold weather or dehydration. At your age, chilly temps shouldn't get to you unless you've had a serious injury, says May Keslar, a physical therapist in the District. And while chugging more water is generally a smart move, if you were parched enough to feel it in your bones, you'd be experiencing other symptoms, too.
A more likely scenario is that your body is reacting to either overuse or inactivity. "If you haven't exercised before, you can get lots of soreness doing little," says Jan Dommerholt, a physical therapist in Bethesda who specializes in chronic pain issues. Any chance you've been pushing yourself harder in recent weeks? Try scaling back. Or, on the flip side, maybe you've been doing too much desk duty? "It could be as simple as getting a new job six months ago," Dommerholt adds.
One way to check is to try to fix your troubles on your own. Keslar tells patients never to sit in one position for more than half an hour, and to make time every day for stretching. It can be as informal as rolling around in bed and letting your limbs do whatever makes them happy, or as structured as a yoga class.
If a few weeks of monitoring your activity isn't having an effect, then it's time to call a doctor.
View all comments that have been posted about this article.