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Education > FAQ's Frequently Asked QuestionsBelow is a small sample list of our outdoor conditioning questions we receive from readers and from our clients. We update and add to this list frequently, so keep it bookmarked. If you'd like to receive your very own personalized outdoor conditioning program, visit the Webtrainer to learn how! To subscribe to our FREE monthly newsletter, click here! You can also find more training information on our Sport Specific, Articles and Exercises pages. Sport TrainingI don’t have access to a stair machine and was wondering if riding a stationary bike at a high resistance would help me build quad and glute strength for mountaineering. Is it possible to keep a limb from atrophying by working the rest of the body?Goto www.bodyresults.com/E2atrophy.asp Any tips for last minute Triathlon training? Goto bodyresults.com/E2TriathlonTips2.asp Any tips on how to get started training for a sprint triathlon? Goto bodyresults.com/E2TriathlonTips.asp What advice do you have for someone with mild asthma who wants to do fairly high-altitude climbing? I just found out I'm pregnant; should I be concerned about altitude? I'm planning on climbing Mt. Hood and Mt. Rainier this spring; how long does acclimatization typically last? Any advice? If I run into problems completing all my workouts and have to drop a workout here or there, how should I prioritize my training components for a glacier/altitude climb like Rainier? What's the best way to train for alpine climbing if you are away from the alpine environment for a substantial amount of time? How often do you recommend interval training for people training for altitude climbs, and why? How do I incorporate intervals into my regular training program? With the weather getting cooler, my mind is shifting from climbing the mountains to sliding down them! Do you have any suggestions for ski training? What tips do you have for ice climbing training? I'm thinking about doing the Danskin triathlon this summer. How long does the event take the average woman to complete? What can I expect? How long do I need to train each week? Should hikers, backpackers, trekkers and climbers use trekking poles on the approaches and descents if they have knee problems, or do poles just act as a temporary crutch, causing dependence problems? Upper BodyWhen you do pushups, how much of your bodyweight are you using? What's the best way to increase my pullups? How do I effectively work the triceps, particularly for climbing? What do you mean by "ladder training" and how can I apply that to my pullups? Lower BodyCan you suggest hamstring exercises I can do other than deadlifts? I have access to ankle weights, stability ball, dumbbells, step, and barbell at home, but I have a hard time with form on deadlifts. I hear that machine leg extensions and curls aren't the best for sport training; what would some free weights alternatives be? StretchingI'm thinking of including some yoga and stretching in my weekly routine; what's a good way to get started? I spend a lot of time at the computer; can you suggest any good stretches to do to alleviate keyboard stiffness in the arms and upper back? Cardiovascular TrainingI've been using a lightly weighted backpack for trail running and I enjoy the extra level of difficulty it brings, but a friend told me I should stop before I hurt my back. Do you have anything to say on the subject? I have a disability (I walk with crutches) but I’m still interested in knowing what I can do for cardiovascular exercise while sitting. Do you have suggestions? How would you rate stair stepping machines for achieving cardiovascular fitness? I understand that 220-age predicts approximate max heart rate; how accurate is that? What if I work out above that? My winter maintenance routine includes a mix of cardio and strength training four times a week for 90 minutes. The other days I concentrate on upper body work. 2-3 times a week, I do 45 minutes of stair climbing with a 50 lb. pack. I feel good and have had no injuries. But I've been cautioned that I should limit these sessions to once a week. Any truth to that? Is it safe to boost the weight periodically? Can I increase my cardiovalcular endurance in 30 minutes a day? NutritionHow many calories should I try to consume on a daily basis? Goto www.bodyresults.com/E2calorietargets.asp. What sort of diet is best for high altitude climbing? What are good energy foods to take into the mountains with me? What are some good protein rich snacks? What's a good way to increase my meals from 2 to the recommended 5-6? Do you have any good suggestions for protein-rich snacks? I've been hearing a bit about the Glycemic Index of food. Can you explain to me why peanut M&M's are lower GI than rice cakes, and what this really tells me? How in the world can I incorporate yet another confusing piece of information into making appropriate food choices? How come I'm gaining weight with all this exercise? What are some strategies I can use to avoid gaining extra holiday weight? Also see Holiday Eating Strategies and No Gym Required for previously added holiday recommendations. What's a "good" sweet snack that's high energy and low fat? GeneralI want to buy an exercise ball to use as a seat (for building core strength while I work). What size should I buy? Goto www.bodyresults.com/E2ballsize.asp. How do I find a partner for outdoor adventures? Goto bodyresults.com/E2HikingPartners.asp. What are some good coping strategies to handle increasing levels of stress? Goto bodyresults.com/E2Copingwithstress.asp I’m looking for suggestions for exercise videos I can do at home to supplement my strength, climbing gym, and outdoor workouts. What would you recommend? Check out our video recommendations. Is strength training something that should be done year-round, or just seasonally? I keep hearing about ways to strength train to "tone" vs. "bulk" and it's all rather confusing; if I just want to be really strong, what's the best way to train? I'm thinking of mixing up my training routine; what sorts of recommendations can you give regarding workout splits? How often should I change my weight training routine? How long does it take to get noticeable results from a workout regimen? What sort of program do you recommend for making progress on weaker muscle groups while not losing strength in stronger muscle groups? I've been working out harder and harder, lifting 5 days a week, but seem to have stopped making progress with my strength training. What's going on? I've noticed that I have poor circulation in my hands. Last night when I was playing soccer, I was sweating but my hands were freezing and my arms started tingling. Are there any types of daily exercises I can do to improve circulation? What does your physical assessment or Start-up Package do for your clients and why should I ask to have one when I start with a Body Results outdoor conditioning coach? I read about Super Slow training in Newsweek last month; what's your take on how that might work for athletes? I'm hearing a lot of new buzz words in fitness. What do you mean by the term functional strength training? What's a safe way to get in and out of position for heavy dumbbell bench presses? What's your take on using gloves With holidays right around the corner, I have very little time to fit in any workouts; what would you suggest to someone normally quite active who only had 3 blocks of 30 minutes and no access to a gym? See Short Workouts. Now that the holidays are over, how can I speed up fat loss? What should I do if I don't have a spotter to help me during my workouts? Injuries & PreventionHow Can I Avoid Having Muscle Cramps? Answer here.?< I have painful wrists, what can I do? Wrist Pain FAQ? What's the best way to handle sore or strained finger tendons? I've been having knee pains when going up stairs. What should I do? I seem to get really sore, painful knees when I descend from mountain climbs. What can I do to prevent this? I've noticed that one side of my body is stronger than the other; what do I do about that? I've noticed discomfort in my shoulders sometimes when climbing, or doing pullups, lat pulldowns, or military presses. Am I doing something incorrectly? I love to run, but sometimes the pain in my hips makes me stop before I've finished the route. Are there some good stretches I can do to help solve the problem? I've noticed when I'm at the climbing gym that there are some really good climbers with frightening posture. Will climbing more seriously eventually do that to me? What can I do to make sure that my muscles stay well-balanced and that I stay healthy and injury free? I seem to be having some problems with the bottoms of my feet during certain activities like running and high-impact aerobics; can you shed some light on what might be the problem and what I might do about it? I'm thinking ahead to hikes next spring and summer; what I can do to strengthen my knees for the descents? I have a tendency to strain finger tendons really easily when I climb, and my gym doesn't have any of the grip training devices you shared last newsletter; is there a cheaper alternative for strengthening my finger extensors? What's a good way to handle shin splints? What causes them? How can I avoid them in the future? Can you suggest ways to help speed up recovery after tough strength training workouts, climbs, endurance events or competitions? I think I may have some stress fractures in my feet; how can you tell for sure, and what should I do in the meantime to continue with my exercising? What recommendations do you give for active people dealing with new (or even old) injuries? How long does it typically take to return to exercise? What causes side stitches, how do I get rid of them, and how can I avoid them? What do you suggest clients or athletes do about their workouts when they aren't feeling very well? I've been having trouble getting a good night's sleep recently; do you have any recommendations for me? What are some food sources rich in the amino acid Tryptophan besides dairy products and turkey? MentalI'm thinking of starting a fitness program. What's the first thing I need to do? I just don't have the motivation I had earlier this summer, what's wrong with me? Visit our new page on Grief, Anxiety, Depression: Coping Strategies Take another look at our Millennium Motivation excerpt. An interview with a Body Results trainer, including advice on how to set realistic goals Having a hard time sticking to your program? Does rain spell "doom" for your outdoor fitness program of the summer? Is your enthusiasm lagging? Check out our eight favorite motivation strategies. Why do we exercise, anyway? Check out this little motivational gem: Building the Foundation for Your Life... and Your Body EquipmentI'm thinking of putting together my own home workout area. What would be some good initial investments that wouldn't cost too much? I'm considering buying a stair climber machine or an elliptical trainer. I've been leaning towards the elliptical, as it seems to be more of an accurate simulation for long hikes on steep terrain. Which type would you suggest? What's your take on heart rate monitors; are they valuable to weekend warriors or other people who aren't necessarily competitive athletes? Are Tanita Body fat scales accurate? How do they measure body fat? |
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