Fitness Q&A Archives - Pittsburgh Quarterly

Question: “I am becoming less flexible as I get older. Simple tasks such as bending over to pick up a bag of groceries have become more difficult. What can I do to improve, or at least maintain, my flexibility?” Your situation is not unusual as most people become increasingly less flexible as they get older. …

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Health

How Many Calories Do I Require Each Day?

by Joseph A. Luxbacher

Question: “How can I determine how many calories are required daily to maintain my present weight?” Calories are units of energy obtained from the proteins, fats and carbohydrates that we eat and drink. Maintenance calorie requirements can vary widely from one individual to the next due to a variety of factors that include age, gender, …

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Health

Improving Muscular Fitness: The Basics

by Joseph A. Luxbacher

Question: “I am a 40-plus-year-old who has never lifted weights, but I want to get stronger and more toned. Can you provide some guidance?” When we speak of getting stronger and more toned, we are really talking about improving muscular fitness, which comprises three primary components: strength, endurance and power. Strength is the maximum force …

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Health

Combating the Middle Age Spread

by Joseph A. Luxbacher

Question: “I am experiencing the ‘middle age spread’ and want to flatten, tone and tighten up my stomach. What machine or exercises would you suggest?” Popular infomercials would have you believe that using a single abdominal machine for a few minutes a day can provide you with washboard abs, but it is not that simple. …

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Health

Exercising in the Heat: Tips to Stay Safe

by Joseph A. Luxbacher

Question: “My primary forms of exercise are jogging and biking. Are there any special precautions I should take when exercising in extremely hot and humid conditions?” Four primary factors—air temperature, humidity, wind velocity and thermal radiation—interact to determine the level of heat stress imposed on the human body when exercising outdoors. For example, jogging on …

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Health

Rating the Aerobic Exercises

by Joseph A. Luxbacher

Question: “Which aerobic exercise is most beneficial in terms of burning calories and improving fitness? How do you rate them? I want to get the most benefit for time invested.” The key to realizing the many benefits aerobic exercise has to offer, including calorie burn, can be summed up in one word: consistency. It is …

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Health

Diet or Exercise: Which Is More Important for Weight Loss?

by Joseph A. Luxbacher

Question: “I have been exercising and trying to improve my diet to lose weight but am not having success. When it comes to weight loss, is diet or exercise more important?” Adequately answering this question requires a clear understanding of why we pack on extra pounds, what must be done to lose excess weight, and …

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Health

The Home Gym

by Joseph A. Luxbacher

Question: “I want to get stronger, but I don’t like the gym scene. Can I build significant muscle mass at home without weight machines?” The short answer to your question is “yes,” assuming that you incorporate the essential elements of a successful strength (resistance) training program into your workouts. The first step in the process …

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Health

Key Elements to Getting FIT(T)

by Joseph A. Luxbacher

Question: “Recently, I have begun running 10K races. I enjoy running and want to improve my race times. Aside from mileage, what other factors should I consider when making my workout plan?” To improve aerobic (cardiovascular) fitness, the American College of Sports Medicine (ACSM) recommends a workout regimen that adheres to the FITT-VP principle of …

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Health

Physical Activity vs. Physical Fitness

by Joseph A. Luxbacher

Question: “I do not enjoy nor have the time to do formal workouts on a regular basis, but I think that I am an active person overall. I walk, hike and enjoy gardening. How hard do I need to exercise to get any benefits from the activity?” What we are really discussing here is the …

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Health

How to Set SMART Fitness Goals

by Joseph A. Luxbacher

Question: “I would like to get in better physical shape. I’ve tried to do this in the past but have always had trouble staying with an exercise program for any length of time. Any suggestions to help me stick with it?” Transforming fitness resolutions into reality will not occur by chance. That is where the …

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Health

Tips for Meeting Your 2020 Weight Loss Goals

by Joseph A. Luxbacher

Question: “I have been a yo-yo dieter for many years—losing weight, gaining it back, then switching to another diet and repeating the process! One of my New Year’s resolutions is to lose 15 pounds over the next year and maintain the weight loss. Can you provide helpful tips that will finally enable me to achieve …

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Health

Is Exercising Dangerous in Cold Weather?

by Joseph A. Luxbacher

Question: “Is it dangerous to exercise outdoors in extremely cold temperatures? I like to walk and jog year-round and am worried that breathing frigid air can cause lung damage.” The human body is designed to function in cold weather and has mechanisms that ensure the air we breathe is at body temperature and humidified when …

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Health

Climbing Past the Weight-Loss Plateau

by Joseph A. Luxbacher

Question: “I’ve been on an exercise plan for several months and have lost 20 pounds. I still hope to lose 5 more pounds but seem to be stuck at my present weight. Why is it so hard to lose those last few pounds, and what can I do to reach my target weight?” You are …

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Health

Is It Possible to Target Areas of Unwanted Fat?

by Joseph A. Luxbacher

Question: “I’ve been on a diet and lost several pounds but still want to get rid of unwanted fat in a few areas, primarily on the back of my arms and hips. How can I target these areas?” Targeting specific areas of the body for weight loss, commonly known as spot reducing, has been a …

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Health

Can Walking Do Much to Affect Health and Fitness?

by Joseph A. Luxbacher

Question: “I want to get in better shape and lose a few pounds. I am not very athletic but do enjoy hiking and being outdoors. How effective is walking as an exercise that will help me achieve my goals?” Walking is an excellent choice of exercise for people of all ages and ability levels whose …

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Health

Is Lifting Weights Safe for Older Adults?

by Joseph A. Luxbacher

Question: “I am 65 years old and recently read an article that said lifting weights is beneficial at almost any age. Is that true? I am interested in information on a strengthening program specifically for older adults. Can you provide guidelines or some suggestions?” People of almost all ages can lift weights and benefit from …

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Health

What is Cross-Training, Anyway?

by Joseph A. Luxbacher

Question: “Can you explain what is meant by “cross-training”? I see it advertised at my health club. Is it a special kind of workout program?” Many people, myself included, often fall into the routine of performing the same workout regimen day after day, week after week. This is not necessarily a good practice because by …

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Health

Detraining: How to Maintain Fitness with Less Time

by Joseph A. Luxbacher

Question: “I recently completed the Pittsburgh half marathon. Although not a competitive runner I’m probably in the best shape of my life. However, over the next few months I won’t have time to run my usual 25–30 miles per week. Is there anything I can do to maintain my present level of fitness, or will …

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Health

Why Am I Gaining Weight?

by Joseph A. Luxbacher

Question: “I am a middle-aged man who has never had a weight problem until recently. Over the past two years I have gained about 10 pounds even though my diet has not really changed. I try to eat healthy and low-fat when I can and have been doing so for years. I do not understand …

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Sports

Is It Okay for My Growing Son to Lift Weights?

by Joseph A. Luxbacher

Question: “My son will be entering his freshman year of high school in September. He plays sports and is interested in getting stronger. What are your thoughts on lifting weights for a teenage child who is still growing? I’ve heard it is dangerous. Should he simply wait until he is older?” A controversial issue among …

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