Exercise & Fitness FAQ

I have frequently swam in the pool in my apartment complex, but the pool is very small and I don't feel like I am getting the same work out that I do in a large pool. The size coupled with the fact that the water is not heated makes it less appealing to jump in at 6:30 PM for a few laps. I tried to swim during lunch at the gym, but there is not enough time to get a decent work out, wash up and get to work on time.

I understand. The size of the pool isn't the consideration. You just have to keep moving, even if that means more turns. The cooler water is good. It burns more calories, deflects heat away from exercising muscles. What about swimming after work?

Find some exercise program that you like and will do 3 to 5 times per week. Exercise is most effective at changing the composition of your body i.e. less fat, more muscle. Muscle burns calories. Fat burns fewer calories and just sits there. Fat is hard to burn off because your cave person body thinks it may need the fat for a famine.

I workout a lot. From time to time during my workout I get very light headed and I notice I yawn a lot. What do you think?

I feel I have a good diet. I don't eat fast food, fried food or much junk food. I'm lactose intolerant, so I can't drink milk. I don't eat much red meat or much meat in general. I don't take any vitamins currently, should I be taking a multivitamin, etc.?

Have you ever heard of Kombucha? I've been reading up on it through the Internet lately after seeing a special on Holistic health wonders on Maury Povich. What do you think, if anything?

I also notice that I get tired (my eyes sting) during work around 2:00 P.M.

I feel I get plenty of sleep, but I always have trouble getting up in the morning. Sometimes I have trouble getting to sleep at night, I sort of get a second wind around 11:00 p.m. Don't you hate when that happens? Thanks for your time and effort in helping me out.

There were some interesting studies on yawning by math students in class. The results were that students yawned a lot in math class because it improved oxygen availability to the brain while solving math problems. Could be that your not getting enough oxygen during your workout, especially since you get light headed. Your workout may be anaerobic (without oxygen) rather than aerobic (with oxygen). I would suggest you talk to an exercise physiologist for suggestions on improving your workout routine. In the meantime, to determine if you are working too hard, can you carry on a conversation while working out? If you don't have enough oxygen to talk, you may not be delivering enough oxygen to your brain, which may be the cause of the light-headedness. Check it out! If the light-headedness continues, see your doctor.

If you don't consume 800-mg calcium per day then you may need to take a calcium supplement. Read the Calcium topic. Avoiding meat is OK, but do you include significant sources of iron in your diet. If not, read the Iron topic. A multivitamin isn't necessary if you eat a variety of foods (other than milk and meat) and follow the suggested number of food group servings in the Food Guide Pyramid topic.

I am not familiar with Kambucha. I would suggest you refer to scientifically documented nutritional or health advice rather than talk show hosts.

Since your eyes sting mid-afternoon at work, do you work long hours at a computer or close work that could fatigue your eyes? I would suggest you see an ophthalmologist or an optometrist to have your eyes checked. There are exercises that you can learn to strengthen your eye muscles so that your eyes work together. Ask your eye doctor about optometric vision therapy.

As to your tiredness upon waking and sleeplessness at bedtime, do you get at least 8 hours of sleep each night? You might want to eliminate any caffeine containing foods (coffee, tea, cola, mountain dew and chocolate) within 3 1/2 hours of bedtime. Read the Caffeine topic for more info. You may want to consider eliminating caffeine and switching to caffeine free beverages (decafe coffee, herbal tea, caffeine free carbonated beverages) to improve your restful sleep.

I am a very active man in his 20s yet I'm having trouble with the fat on my sides. I must admit I'm not that careful with my dieting, but I'm not entirely careless. I have been running lately and it seems that helps with burning the fat. I feel like I could lose about 10 lb. (I am 205 lb.) and I would be happy. Should I do a radical diet or try the traditional less fat route?

How about a healthy eating plan? Look at the Food Guide Pyramid topic for suggestions on foods to eat, number of servings and serving sizes. And low fat should be an integral part of "healthy".

Unfortunately, there is not such thing as "spot reducing". Running is good for your lower half, heart and lungs. Talk to an exercise physiologist to recommend exercises for your upper body. Many aerobic classes teach exercises from your head to foot. Also, weight training would increase your underlying muscles.