Well, your sister was right. Exercising in the pool is a great way to incorporate physical activity back into your life. The buoyancy of water reduces the weight of a person by about 90%. This means that the stress on weight bearing joints (such as your knee) is similarly reduced. Even though you are decreasing the impact, water exercise encompasses all of the components of physical fitness: cardiovascular fitness, muscular strength and endurance, and flexibility. Aerobic pool workouts are perfect for those who find movements on land too painful. The water acts as resistance for strength training and gives participants the opportunity to perform stretches that may be too difficult on land. Once you decide to dive in, you just need to locate the right class for you. Check with your local health clubs and YMCA to see if they offer aquatic classes and talk to your doctor to see if water exercise is appropriate for you.

Question #2:
This fall I plan on running my first marathon. I have been training for 6 months and feel that I am in great shape. The bad news: I committed to run a road race 2 months after the marathon. I am worried that I will not be able to run, what should I do to stay healthy and ready?

Congratulations on your decision to take on this very difficult task. As you know training for a marathon takes many months of arduous preparation. Even though you may be well prepared, the marathon will take its toll on your body. The following is a guideline for what you should do after you cross the line. As soon as you cross the finish line, keep moving and avoiding plopping down. Try to drink plenty of fluids (combination of sports drink and water) and eat. Food intake is essential to fuel replacement following strenuous endurance exercise, and also assists in restoring hydration levels. While complete reloading of muscular glycogen supplies takes 48 to 72 hours, a significant portion can be refueled in the initial 60 to 90 minutes after the race. The first week following the marathon should be one of complete rest. Give your muscles a break, an opportunity to repair and remodel. Week 2, you can start to train again, but on a limited basis. All runs should be easy and your total volume should be about 25% of your previous training volume. Weeks 3 and 4, you can increase your volume to 40% or 50% of previous training volume and possibly include a tempo paced run. If you start to feel excessively tired or ill, take a couple days off. A few missed days now may prevent a few months of injuries down the road. Maintain proper hydration and emphasize good nutrition throughout this recovery month. Your muscles need adequate fuel and protein intake to continue healing and adapting to the training routine. Pay attention to restoring flexibility, but be careful not to over-stretch. After the first month continue to gradually increase your training (10 percent to 15 percent per week) until you’ve eased back into your normal routine. This schedule should get you back on track and ready for your races in the future.

Question #3:
My friend told me that I should “warm-up” before I began my exercise program. I do not want to waste my time if it is not important. What do you think?

If I told you that adding an additional 5 or 10 minutes to your normal routine could prevent injury and fatigue would you listen? Of course you would. Your friend is absolutely correct. If done correctly, a pre-exercise warm-up can have many beneficial effects on a person's workout and, consequently, their overall health. When you warm-up your body responds by pumping blood faster to working muscles, raising temperature and minimizing you risk of injury, by increasing the muscles range of motion. A proper warm-up begins with a small amount of low-intensity aerobic activity (such as walking on the treadmill, riding the stationary bike) for enough time to just perspire. After the aerobic warm-up activity you should incorporate flexibility/stretching exercises. Stretching muscles after warming them up with low-intensity aerobic activity will produce a better stretch since the rise in muscle temperature and circulation increases muscle elasticity. Be sure to choose flexibility exercises that stretch the primary muscles you will be using during your workout. To maximize the benefit of your exercise routine, you must warm-up correctly. Take the time and you will be thankful. If you have questions about specific stretching or cardiovascular exercises, speak to a certified personal trainer at your facility.

Question #4:
For many years I had a difficult time getting motivated to exercise. This spring I decided to take up walking outside. To my surprise I fell in love with it. My only concern is that I do not like to walk inside on the treadmill, but I do not want to stop for the winter. What precautions should I take to stay warm in the winter cold?

I am glad you are enjoying your walking routine, and there is no reason why you can’t continue in the winter. If you take the proper steps to prepare yourself, you should be fine. The biggest concern for exercising in the cold is hypothermia, or too much heat loss. When you exercise in a cold environment you must consider one primary factor: how much heat will your body lose during exercise? Heat loss is controlled by: insulation and weather conditions. People who have more body fat stay warmer than people who are lean. We can add to the insulation by wearing the proper clothing. Clothing adds to the insulation barrier and is clearly the most important element in performance and comfort while exercising in the cold. By wearing clothing in layers, you have the ability to change the amount of insulation that is needed. It is important to avoid heavy cotton sweats or tightly woven material that will absorb and retain sweat. Because these materials cannot provide a layer of dry air near the skin, they can increase the amount of heat your body loses as you exercise. There are many new fabrics out there today that work very well in keeping exercisers warm and dry. Keeping the hands and feet warm is a common concern when exercising in the cold. Lower temperatures cause blood to be moved away from the hands and feet to the center of the body to keep the internal organs protected. Warming of the hands will return blood flow to prevent tissue damage. Blood flow will not return to the feet unless the temperature of the torso is normal or slightly higher. So, to keep your feet warm you must also keep the rest of your body warm at all times. Make sure you also wear a hat in cold conditions. Most important: always check with the weatherman to see if it is safe to exercise outside on extremely cold days.

Question #5:
Why are my muscles more sore 2 days after my weight training session? I have been weight training for 3 months and I notice that I am very sore 2 days following my workout.

What you are experiencing is DOMS or Delayed Onset Muscle Soreness. This is very common and usually is present 24-48 hours following a strenuous workout, and most often gone 72 hours after the session. The most current research attributes DOMS to microscopic tears in the muscle and surrounding connective tissue following intense training. Those who experience DOMS include conditioned individuals who increase the intensity, frequency or duration of their workouts, or participate in an activity that they are unfamiliar with. Beginning exercisers, or those who have undergone a significant lapse in training, frequently experience soreness when starting a new exercise program. The most widely recommended approach to preventing delayed muscle soreness is gradual progression and conservative increases in intensity, frequency or duration. Preliminary light exercise may prevent the onset of soreness following a heavy exercise workout. Beginners should begin with light weights or resistance, two to three times per week for one or two months, then gradually build. Well-conditioned exercisers, who want to try a new workout or sport, should also begin gradually.