Ask Gilad

Good Versus Bad Stress

Question: Recently you talked about job-related stress and exercise. But don't sports also put stress on your body?

Answer: Stress is the body's response to any demand made on it. Demands can be physical, such as a workout or playing a sport, but more often the kinds of demands that are placed on us are mental or emotional. Don't forget that stress has a positive side. Stress, like pain, is not an enjoyable part of our lives but it serves an important purpose. It alerts us to the fact that we must activate our defenses. It compels us to action, just as it compelled our ancient ancestors, who, when being chased by predators, could suddenly flee or fight, or somehow find a way to safety.

Challenges in our lives that lead to stress can also lead to better performance and a sense of accomplishment. When we are under stress we find the physical and mental reserves necessary to tackle the job, finish the race or solve the problem. We need some stress. It helps us handle the difficulties of everyday life. But we also need to minimize the stress in our lives and to learn to cope better with stress and anxiety. Learning to cope better is the key to achieving mental balance, which in turn leads us on our way to better health.

Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

How To Improve Muscular Strength & Definition

Question: I do your aerobic workouts along with my wife but I would like to take it to the next level. I would like to work on my muscular strength and definition. How should I proceed? My wife doesn't want to bulk up like a body builder.

Answer: Muscular strength can be improved by the use of free weights, weight machines, special bands and other resistance devices. In addition, many of my workouts work on muscle definition. Workouts such as 'Cuts & Curves' or any that have the words 'Sculpt' or 'Tone' in the title or description will work as well.

Improving your muscular strength will generally improve your muscular endurance too. Muscular strength can be improved by progressively overloading the muscles, or continually challenging your muscles with greater amounts of weight or resistance.

Many people, women especially, shy away from weightlifting because they think it will give them large, bulky muscles like the ones you see in bodybuilding magazines. It is important to remember that you can shape your muscles any way you want. If you would prefer toned, tight smaller muscles, they can be attained by tailoring your weight training program.

Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

How to Improve Flexibility

Question: My wife and I exercise to your workouts. When it comes to the final stretch it is much easier for her. She has a much greater range of motion than I do. Is this something I need to work on?

Answer: Some people are more flexible than others. And, generally speaking, women tend to be more flexible than men. Much of flexibility depends on genetics but anybody can improve their flexibility through proper stretching.

Proper stretching means stretching when the muscles are warm, such as toward the end of a warm-up or at the very end of a workout. Cold muscles and tendons do not have enough elasticity to be stretched. They must be warmed first.

Proper stretching also means static stretching - holding each stretch for 10 to 30 seconds. Avoid any bouncing movement when you stretch. Although you will sometimes see people do it, there should be no bouncing or ballistic movements in stretching. Movements of this type can actually cause tiny tears in the muscles being stretched.

You may never be quite as flexible as your wife but you can always improve on your flexibility.

Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

THIS WEEK’S “ASK GILAD” BLOG

Question:

I monitor my heart rate when I exercise but I am not sure why. What should I be measuring?

Answer:
First, you have to measure your resting heart rate. Your resting heart rate can be used as an index of your general level of aerobic fitness. It is a good idea to know what your resting heart rate is now, because as you become more fit, your resting heart rate is going to drop. Keep a record of it.

Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

THIS WEEK’S “ASK GILAD” BLOG

Question:

I am in my late 60's and I am interested in basic fitness. I am not an athlete or a body builder. I just want to keep my body in healthy functioning shape. How much do I need to exercise?

Answer:

It sounds like you are interested in maintaining a healthy cardio-vascular system for basic day-to-day living. You need aerobic exercise to achieve this. When people think of 'aerobics' the first thing they think of is an organized aerobics class like the ones that I lead. But in reality, any exercise that raises your heart rate and keeps the blood and oxygen flowing is aerobic. Exercises like walking, running, cycling, swimming, rowing, skiing and most team sports are excellent examples. The amount of time it takes to achieve cardio-vascular fitness is minimal. A half-hour 3 or 4 times a week can do it. The key is not to overdo it. You should keep your heart rate at 60% to 85% of its maximum. Listen to your body. It will tell you when you have reached a good level.

If you can't do 30 minutes of this kind of activity, do what you can. Build up to it. You will be surprised at how soon you will be exercising for a full half hour and longer.

Keep in mind that exercise is addicting. Soon you will be wanting to add toning exercises to your routine as well. Go for it. I think you will like the results. Here's to your health.

Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

THIS WEEK’S “ASK GILAD” BLOG

Question:  I have a very stressful job. When I get home all I want to do is turn on the news and fall asleep in my recliner. I can't even imagine exercising during the work week. How do people do it? They must not be under as much stress as I am.

Answer: It sounds like you have gotten into a vicious cycle. And, believe it or not, exercise just might be your way out of it.

You can actually fight off stress with exercise. Don't let a hard day at work keep you from heading to the gym or the track. You have a perfect opportunity to use the time you would have been sleeping in front of the news. Fifteen minutes into your workout you will feel a lot better.

And there is an added benefit. If you substitute exercise for sleeping in your recliner you will probably feel like going to bed earlier... and you will probably sleep more soundly. Who knows? With a little extra quality rest...your job may not seem as stressful.

Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

THIS WEEK’S “ASK GILAD” BLOG

By Gilad

Question: Dear Gilad...  My name is Mary Jane.  I am a big fan of your workouts!  You are a great instructor! I am 54 years old & in pretty good shape. I have been jogging several days a week (3-5 miles). I would like to start one of your workout programs, but can't decide which one to buy. Should I do the Quick Fit System, the Ultimate Body Sculpt Series or Lord of the Abs or combine them? I can't do the higher intensity workouts as well anymore, because of my knees. I want to continue with my jogging routine, but definitely need to do more stretching & core exercises! I would appreciate any suggestions as to what program from you would be the most beneficial & fun!

Answer: Hi Mary Jane, You sound like a perfect candidate for the 'Ultimate Body Sculpt' series of 3 DVDs.  This series of workouts has exactly what you are asking for, core exercises and stretching.  'Core & More' will supply the core exercises while 'Power & Grace' will give you the creative stretching you are looking for.  'Cuts & Curves' sculpts the muscles that give your body it's shape through the use of functional moves.  

Even though 'Ultimate Body Sculpt' has minimal high impact moves, always remember that you can turn any workout into a low-impact workout (to protect your knees) by stepping when Gilad is jumping. The 'Ultimate Body Sculpt' series was made for you and others like you.

Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

How Many Days A Week Should I Exercise?

Gilad: How often should I exercise?

Answer: This is a general question so I will give a general answer.
No matter what kind of training you do, I recommend that you exercise at least 3 times a week. If your fitness level is high enough you should be exercising more often, maybe 5 or 6 times a week. But I do believe that everyone should take at least one day a week off from any exercise program. One day of complete rest for the body will vastly improve your performance on the other 6 days.

Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

Why Should I Continue To Workout?

Gilad:

I would like to be the good-looking, confident, successful guy that is in great shape, but I just can't seem to get it done. Everything I do is a chore. Exercising makes me uncomfortable. I just don't have much confidence in myself. Why does everything have to be so difficult?

Answer:

Finding out you have the perseverance to stick with an exercise program is a powerful discovery. It means that you possess a tool that can get you through some of the toughest times of life. You see, the strength you develop by sticking to your exercise routine, (even if you don't feel like doing it that day, or even if there are other things you would rather be doing) is the same strength that gives you control over other areas of your life.

Exercising regularly gives you a wonderful sense of self-control and boosts your self-confidence and self-esteem. Let's be honest, it takes self-discipline to exercise regularly...especially in the beginning when it feels uncomfortable, and your muscles get sore easily, and you think that everybody else is so much more advanced than you are.

But people who have done it - people that have gotten past this first stage - all have similar stories to tell. People who set and achieve physical goals discover time and time again that by tapping into their powers of perseverance and strength to do so, they suddenly realize greater success in other areas of their lives, whether it's building a stronger marriage or advancing in a career.  

Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.
Find out more information about Gilad and his Fitness DVD's HERE.

Discover Your Inner Athlete

Gilad: I have always wondered what it would be like to be in good shape but I have never been the athletic type. I need some motivation about how to start an exercise program. Can you help?

Answer: I believe we are all 'natural athletes', and our bodies are just waiting for the opportunity to exercise their innate physical abilities. However, somewhere along the way, many of us have forgotten these abilities because we didn't use them.

I make it a point to observe people that are just starting to exercise or participate in sports for the first time in their lives. It is beautiful to watch people that are setting and achieving goals for the first time.

Whether we build a castle on a hill or grow a rose in the back yard...whether we win an Olympic gold medal or make the cut on our bowling team, it's all about achievement! And achievement is about putting energy into motion!

Now get out there and discover your 'inner athlete'!

Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.