Posts by dreamsyncd

Hmmm.  I had the same surgery as you, then about 8 weeks into rehab we learned (fell on my face in pt) that I had an mcl tear as well.  That stretched- out my rehab but didn't require any more surgery.

Perhaps your rehab didn't get you back all the way?  I learned that the quads are FOUR muscles that work together (along with other miscellanous muscles, ligaments and tendons) to support the knee joint, and the whole processed seemed like it took forever to get everything working together "in balance".

I also wish that I had seen the doc as soon as my knee started bothering me - I'm convinced that I could've avoided surgery completely.  If you're feeling like you felt before surgery, I'd recommend re-visting your ortho for a check-up.  A little prevention, or additional pt is worthwhile if you can avoid another injury or surgery.  Good luck.

Hi Again.  Thanks to everyone for the helpful advice. 

I was aware of the DASH diet and sodium impact on hbp -- I don't even own a salt shaker, and have completely revamped my diet to focus on whole, clean, home-cooked foods over processed stuff, but I have not tried to follow that plan specifically.  I'll have to give that a shot.

Thanks PJ - 60 minutes of cardio 3x/week is great --   I've generally tried to stay under 30 minutes 3x/week; typically less cardio than that esp. when my weight starts falling below maint.  I tend to shed more pounds than I want to when I do a lot of cardio.  But my cholesterol runs high too.

I too have read recommendations similar to the Mayo article, which actually prompted my question.  The most common advice in this forum holds that strength-training provides more fitness benefit than cardio - even suggestions that people can get by without doing specific cardio exercise since strength work can provide the same benefits.  The article caused me to wonder if health concerns like hbp or cholesterol required different exercise modes.

I'd never read anything about grip pressure related to hbp, thanks for the insight - I'll research further.  I'll definitely take a look at the NASM material too.  Great stuff.

Most advice around hbp seems to infer that the condition is largely related to being overweight -- thus any kind of exercise will help toward weight-loss -- therefore any kind of exercise is good.  However, as recommended by my doc, I've achieved a healthy weight, but that hasn't resulted in a healthy bp.  This is the main reason for my confusion, and I'm trying to understand whether I can improve it by modifying my routines.

I guess I'll have to do a little more research on the subject.  Most of what I've read suggests, and as you folks have kindly pointed-out, that a balance between strength and cardio work is required.  How to define/achieve that balance, via circuit training or otherwise is still not clear to me.

Happy holidays to all!!!

Hi.  The gym works for me -- I've had home gyms and various approaches but find that the variety and ability to change exercise routines is vital to keeping the body challenged over time.  I also believe that strength training is a vital component to overall fitness - I used to do cardio-only, my results improved dramatically by adding strength-routines.

Another thought on the trial membership -- you should seriously "try-out" various eliptical machines before you decide on which one to buy.  Don't just buy based on price, or other limiting factors.  Make sure the equipment will work for you, not against you.  I say this because I've noticed differences between the various brands and models at the gym -- and some of them I flat-out don't use because they're not a "fit" for me.

So if you can do a trial membership, do it to try out some equipment before you buy (using for a few weeks is much better than 5 minutes in a sports shop).  But while you're in the gym, keep an open mind about other activities.

Hey -

Thanks for the thoughtful posts!!!  I like the idea of re-framing into different goals, and the idea of just using the summer to celebrate and enjoy the progress.  I think that's where I was heading anyway -- soon enough we'll be back "in-training" for next summer.  Nope - can't waste the good days.  And it seems like perhaps better fitness kind of feeds on itself -- makes "playing hard" a lot easier.

Hear ya on the other "distractions" too, freedom -- I've found that there are "special" fringe benefits to being in better shape.  And good to "tuck-in" a few for the winter months as well.  ;)

Can't hop-on the wagon with ya though - beer and summer go together too well - esp at the 19th hole - but I'm definitely more mindful and moderate this time around which seems to help with calories, energy and all around good clean fun!  So much for my spartan existence...

Thanks and enjoy!

Hey Melkor. Thanks for the clarification on your cardio comments. I wasn't quite sure what your point was initially. I get it now, and totally agree. I hate doing cardio as much as anyone. Sorry about hitting your hot button on this one. I guess I've been programmed to conceptually equate calories with fat, even though I know better. I've learned something here; I just have to keep telling myself- "it's the deficit dummy". ;|

I also totally appreciate the need to maintain the aspect of "good advice" on the forums.  Good work!

My personal results when I was "cardio-only" were pretty dismal. Utlitmately, getting serious about strength training, while integrating some cardio, did wonders for my body composition and  sped me toward my weight-loss goals. This exchange made me realize that "choices" were made to help manage my commitments of time, energy and nutirional discipline. I had to be "taught" though, as I was never able to find the right program on my own. I don't think there are any "one size fits all" programs. Seems like everyone has to find the right mix that is sustainable, and directed toward their own goals.

Sounds like Leiela's got it going in the right direction.  Definitely challenge your trainer's reasoning with questions.  I don't know much about the carb-cycling business, but, like Melkor says, she may be adding cals above maintenance anticipating a higher burn through workouts and need to support muscle growth.  Motivation to workout harder, heh? ;}  It wouldn't hurt to "check her math".  Also, make sure she understands your schedule and priorities.  In four weeks, there's not much time left to make-up for mis-understandings.  Go Leiela!

Hi Leiela!

DL thought your story was funny, but I'm not sure that you meant it that way.  Sounds like your trainer is either a) psychotic and sadistic; or b) really testing your endurance to see how hard you're willing/able to push.  I would hope it is the latter, but it might be a warning sign.

I do agree with DL that cardio at the right intensity is key to weight loss.  I lost about 20 lbs in about 4 months without ever doing more than 25mins/3 times a week.  That was in addition to strength training four times a week, and cardio at that level was only for the first month.  After that I've never exceeded 20 mins x 3 per week.

If you're not used to it, I think you do have to build up to it.  I'm not a runner either, so the first week or so, I would alternate between walking/running.  See what feels right for you.  I started by alternating like 2-3 minutes running, then 1 minute walking, and just built-up endurance by extending the running time a little bit over time.  It came pretty quickly.  20-25 minutes at 5 to 5.5mph is pretty easy for me now.  I can do 6mph if I push hard, but that's too much like work for me.  I know a lot of people do treadmill at 6mph constant, but the easier jog has worked okay for me.  When I'm in the mood for pushing myself, I do some intervals, sometimes up to 6.5 or 7mph, but I would have been treadmill road-kill if I'd tried it without building up my endurance first.  Once you get used to it, it becomes a challenge, but 7mph is a little out of control for me.  If you ever see someone at the gym working-out with a crash-helmet, that's probably me -- just kidding ;}

One good thing is you were up around 6-7mph and didn't crash, so now you know you can do it.   Once you get the endurance up  little, another way to approach building-up intensity is to do pyramids.  Maybe go with one-two minute intervals starting with a walk 3.5-4mph, the work-up and back down like 4mph for a minute, then 4.5, 5, 5.5, 6, 6.5, as high as you want to go, then back down a minute each 6, 5.5, 5, 4.5... down to a walk where you can recover and start again if you want.  This also helps to break-up the boredom, since you're busy watching the clock, and adjusting the speeds.  You can also do the same kind of thing by varying the incline over time.  You can vary the time intervals too - maybe do longer periods at the lower speeds, but definitely stretch them out as your body allows it.

I might be wrong, but I do not think that walking for 50 minutes is equal to 20 minutes of running.  I don't believe walking gets the heart-rate and metabolism going high enough to make a big fat-burning difference.  I personally don't do this, but another approach could be to determine a target heart-rate, and target your cardio intensity around that number.  You might also try some of the lower impact cardio stuff - eliptical, stairmills and stair-masters.  Good cardio with less wear and tear on the body -- but when I need to drop a few pounds, my trainer gets me back on the treadmill.  Running seems to be the most efficient way for me to burn fat.

I sounds like you're a lot like I was going into the fitness thing.  "Kind of" in-shape, but kind-of out of shape too -- Just really needing to lose a few pounds, and tone up everywhere.  Strength training is going to get you toned, but cardio, at the right the level, is going to burn away the fat.  I really did not know my way around the gym, and was kind of intimidated by all the equipment and my lack of knowledge.  I consider myself very lucky to have found a great trainer from the start.  She never stood there and cracked-the-whip on the treadmill -- she just told me how much cardio to do and I found a way to get it done.  You should talk to her about how to build-up the endurance.  If she's good, she'll have some good advice.

Another word to the wise:  Your trainer only did a lower-body strength routine for you, instead of a full-body routine.  That probably means that you'll be doing a couple more sessions before you have the entire workout routine from her.  That's okay as long as that's what you want.  Like I said before, I did the first 4 months doing full-body 4 times a week, and have switched to rotating muscle groups the past couple of months.  Honestly, the full-body workouts were hard work, but I can't complain about the results (also can't complain 'cause I insisted on full-body).  It was also hard to do four workouts per week 'cause doing consecutive days of full-body is tough.  Working on different muscle-groups in each workout is a lot easier, but I need to pay for 2-3 sessions each time I switch routines.

You and your trainer have to be on the same page.  Otherwise, you're going to have a hard time trusting and following her advice.  I'm guessing that it might take time for a trainer to get to know someone, and understand their physical capabilities and limits.  On the other hand, I know that working-out is hard work, and it has to be challenging to get results.  A trainer has to be able to find the right challenge level for you to attain a solid muscle-base and continually improve from there.  I know I am almost always outside of my "comfort-zone" when I'm working out.  Not at a dangerous level, but I know have to struggle to finish sets working through the burn, or not quitting 2 minutes early on my cardio when I'm low on energy.  I could see how she could get the impression that your dancing would have you at a higher level than someone like me who drives a desk all day.  Best advice may be to just talk to her and get her take on things.  You have to be like a team working toward the same goals.

I don't have a lot of experience with personal trainers.  Like I said, I've only had one and I've had success with her.  For what it's worth, I have taken golf lessons from different people though, and have found over time that I can tell when they truly like to help people versus just like taking their money.  I've seen my trainer working with all kinds of different people, and I'm convinced that she really likes helping people.  I think the good ones understand that they'll only succeed financially if their clients succeed in their physical goals.

Hey, it's kind of cool to compare notes -- Did she give you any nutrition advice?

Good luck!

Hi Again Leiela.

Sounds like fun to me.  Don't be nervous.  One thing I've learned that each time a new routine comes along it is challenging.  I SHOULD be challenging 'cause that's how we get stronger.  It always takes time to adapt to the moves and muscles working in different ways, but when we do adapt is probably time to change again to maintain the challenge.  I always joke that my trainer is going to secretly make a video of me for one of those funniest  home video shows. I'm particularly bad at balancing exercises - I should be wearing a helmet ;o

Good luck with your new trainer.  Enjoy the ride!!!

At 10% body fat, there'd be no love handles that's for sure.  My trainer is at 17% and she is definitely in the hard-body category.  I've never had the nerve to ask other ladies their bf% numbers ;D

Like Melkor said, what's important is using the same measure consistently over time to track progress.  I've read that bf% readings can vary based upon the time of day, hydration levels and other factors.  I try to measure mine the same time and day of the week to be relatively consistent over time.

Hi.

There are some good articles on About.com on this very subject Here is a link, but there are more articles that are pretty good...

http://exercise.about.com/cs/forprofessionals /a/choosetrainer.htm

I work with an excellent trainer on a monthly basis, and feel quite comfortable that she is competent.

My advice is that there are some things to just observe. Here are some clues from my experience with Adrienne:

- The first thing she did was a fitness assessment which identified my strengths and weaknesses.

- She asked me about my workout history, amount of time available and my fitness goals.

- She asked me to keep a food-log for a week and evaluated my diet. She made recommendations.

- She helped me understand the relationship of body fat% to lean tissue% and set me on a path to reduce fat and add muscle.

- She regulates my cardio to meet needs as my body composition changes.

- She walks me through each new workout routine (we change every 4-6 weeks). That's the only time I pay her, but she's otherwise available for questions. The walk-throughs ensure that I understand how to do the exercises with proper form, and to gauge how much weight I should be moving with each exercise.

Note that all of these items above did not happen at the first session, but were experienced over the first few months.

She has some clients that work with her for a lot of workouts. I prefer to workout at my own pace, and don't like being prodded. Some people like or need the extra motivation, so for them it might be worth the money.

I can say that without Adrienne's help, I would have wasted a lot of time in the gym trying to figure out how to achieve my goals. I saw real results in a few months, and have seen continued improvements since I started back in December. I don't know if I could've gotten the same advice from the guys at the gym with the big arms and the big belts holding-in their stomachs; but for me, spending the money meant eliminating a lot of research and guess-work; and added a ton of confidence to help me keep up with my workout schedule.

I'm also very comfortable working with her, and believe that she understands my fitness level and workout pace and style. She creates workouts that are challenging, but in-line with what I can accomplish without causing pain (burn- yes/pain- no).

Hope this helps.