Ask Gilad

Is Weight Training Only For Men?

Question: I am a 55 year-old female and I like to do some aerobics to your show 'Bodies in Motion' about 3 times a week. I would like some more muscle mass but I am afraid to lift weights because I don't want to look muscle-bound. What should I do?

Answer: I recommend strength training. Basically that means using barbells, dumbbells, resistance machines and your own body weight to increase your muscle strength.

Years ago weight training was considered 'men's exercise', but that myth no longer applies. Women who weight train, and I'm not referring to body builders per se, have discovered that working with weights makes them slimmer, firmer, stronger and more attractive looking than just doing aerobic exercise alone.

I recommend strength training. Basically that means using barbells, dumbbells, resistance machines and your own body weight to increase your muscle strength. Years ago weight training was considered 'men's exercise', but that myth no longer applies. Women who weight train, and I'm not referring to body builders per se, have discovered that working with weights makes them slimmer, firmer, stronger and more attractive looking than just doing aerobic exercise alone.

And it doesn't take long. Most people who take up weight training start seeing noticeable differences in their bodies in six to ten weeks.

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.

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.

Outdoor Walking Program for Beginners

Question: I really enjoy your workout DVDs. I have been doing them for about 2 years now and I think I am ready to take my workout program to the streets. Do you have any tips about walking or running?   

Answer: If you are past the beginning exerciser stage but you have never run before, I recommend you start with a mixed program of running and walking. Find a fairly flat path to follow. Hill running will come later. Walk first to warm up. Start slowly and then increase your pace after about 5 minutes. Then, when you feel warm and ready, jog a few blocks. When you start to feel winded, slow your pace to a brisk walk again. Keep this run/walk pattern going for twenty minutes, and then slow to a walk for a 5 minute cool down.

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.

Cause & Symptoms of Plateau

Question: I am getting ready to run my first triathlon so I am training like crazy. I train every day for at least 4 hours, often more. My problem is, I seem to have reached a plateau. Not only have I stopped improving...I actually think I am losing ground. Is there such a thing as over-training?  

Answer: Yes there is such a thing as over-training. It is not something that most people ever have to worry about but it sounds like it just might be your problem. When you over-train your athletic ability actually suffers because of it.

Here are some of the symptoms:

• Trouble sleeping
• Chronic fatigue
• Loss of motivation
• Low energy
• Stressed immune system
• Muscle soreness and weakness
• Elevated heart-rate of 10% or more

Your muscles need some time to rest to improve. If you ever find yourself over-training decrease the frequency, intensity and duration of your workouts. You might even want to take a break altogether from exercise for a week or so. If you have only been doing one type of exercise this might be a good time to try something different or switch to cross-training.

Be sure to give your muscles enough rest to recover and grow.

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:

How important is muscular strength to total body fitness?

Answer: 

People are starting to realize that aerobic exercise, while great for the heart and lungs and terrific for overall general health, is not an all-inclusive recipe for fitness. Possessing muscular strength is equally as important, and actually provides us with many of the same benefits as cardiovascular fitness such as lower blood pressure, lower resting heart rate, improvements in cholesterol levels and lower body fat.

Muscular strength exercises are the quickest way to reshape, build, strengthen and tighten all the major muscle groups of the body. These exercises are very effective in improving your overall appearance and posture as well as increasing bone mass, which means a lower risk of conditions such as osteoporosis. Having muscular strength also increases the strength of the joints decreasing the risk of injury.

If you are not including strength conditioning in your workout...you should consider starting.

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.