Q. I always get confused about when I am supposed to breathe while strength training. Can you help?
A. The correct way to breathe when strength training is to exhale during the "lifting" or "positive" phase of the exercise and to inhale during the "lowering" or "negative" phase. Using a bicep curl as an example, you should breathe out when lifting the weight towards your shoulders and breathe in when lowering the weight towards the floor.
Q. What is the difference between yoga and Pilates?
A. Yoga and Pilates both provide a great workout aimed at building strength and flexibility; the difference between the two is mainly philosophical.
Yoga is a holistic, spiritual discipline with roots in Eastern forms of meditation. Its focus is on both physical and spiritual development. Yoga classes emphasize flexibility over strength and often include a meditative component. They are a great choice for people looking to increase flexibility and reduce stress by working both their mind and their body.
Pilates is a newer discipline that was developed in the 1920s as a rehabilitation program for injured World War I soldiers. Pilates, like yoga, builds strength and flexibility; however, Pilates emphasizes strengthening (especially the core muscles, abs and back) over flexibility. Also, it lacks the spiritual component found in yoga. Pilates is a great choice for people looking for a unique form of muscle conditioning.
Q. I want to start an aerobic exercise program. What type of exercise will get me in the best shape?
A. The type of aerobic exercise that will get you into the best shape is the one that you enjoy the most and will keep you coming back for more. It is hard to find the time and the energy to begin an exercise program, and it will only become more difficult if you force yourself to do a type of exercise you hate. Just because your roommate is a runner does not mean you have to be. Try out different activities, machines and classes until you find something that you personally enjoy and that makes you feel good. Just be sure that your joints and muscles like it as much as you do!
Q. If I am going to do cardio and weights, is it better to do cardio or weights first?
A. The decision of which to do first - cardio or weights - is a matter of personal preference. Whichever works best for you is correct.
When trying to make this decision, take a few things into consideration. First, is there one portion of your workout that you enjoy more than another? It is a good idea to do the part of your workout that you enjoy the least first. That way you will be less likely to skip it.
For example, if you look forward to walking on the treadmill, do the weight portion of your workout first. That way it will be impossible to find an excuse (e.g., "I ran out of time") not to strength train.
Next, consider the fact that your muscles will be more fatigued for the part of your routine you do second. If you want to be "fresh" for strength training, you should do that first so you don't find yourself worn out from your cardio workout and vice versa.
Keep in mind that your muscles need to be warmed up before strength training. If you decide to do weights first, complete a five-minute cardio warm-up prior to starting your weight routine.
Mary Kennedy is a graduate student in nutrition communication at the Friedman School of Nutrition Science and Policy. She has a BS in clinical exercise physiology from Boston University and is certified as a Health and Fitness Instructor through the American College of Sports Medicine.
