FITNESS 101: ASK AUDRA
Audra Yocom is a certified personal trainer based out of Los Angeles, who will be answering your fitness questions on a weekly basis (every Monday) and will also bring you monthly fitness tips via her regular column (resuming in July) to help us to dis-spell those myths we’ve all been subjected to regarding fitness at one point or another in our battle with the bulge. You can also hear Audra with her fitness tips during the early morning (5am – 7am) A.M. Blast block of upbeat tunes geared towards your morning workout and via her new “Fitness and Health” Show the second and fourth Wednesday of every month at 7:30 pm on intraffikradio.com (http://tinyurl.com/intraffikradio) or under Intraffikradio under the eclectic section under iTunes Radio. To learn more about Audra or to inquire about training sessions visit her site http://audrayocom.com.
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QUESTION: Is it effective to train 3 to 4 hours a day as opposed to training 1 to 1.5 hours per day?
ANSWER: According to the International Sports Sciences Association training 3 to 4 hours per day provides no greater benefits than training 1 to 1.5 hours per day. Excessive training (where volume and/or intensity is increased too quickly and without appropriate progression) has shown to drastically reduce muscle strength and can lead to chronic fatigue.
If excessive training continues for extended periods of time for several days or weeks it’s possible to reduce strength and performance to the point where it will take several days, weeks or even months to fully restore your performance. In addition, if your body is in a constant state of catabolism it can’t produce necessary chemicals in the body to facilitate healing and repair processes.
Some symptoms of excessive training include a decrease in performance, an increase in infections, an elevated heart rate, chronic fatigue, personality changes, irritability, inability to sleep and high blood pressure – just to name a few.
It’s natural to feel tired after a workout or after repeated days of working out intensely, but if after a few days of rest and a higher carbohydrate diet don’t get you back to your full training capacity it’s definitely time to reassess your workout regimen.
Audra will be answering your fitness questions every Monday. If you have questions you’d like answered you may email her at Audra@intraffik.com or send to info@intraffik.com. To see if your questions have been addressed check out past “Ask Audra” Column Entries here
FITNESS 101: ASK AUDRA
Audra Yocom is a certified personal trainer based out of Los Angeles, who will be answering your fitness questions on a weekly basis (every Monday) and will also bring you monthly fitness tips via her regular column (resuming in July) to help us to dis-spell those myths we’ve all been subjected to regarding fitness at one point or another in our battle with the bulge. You can also hear Audra with her fitness tips during the early morning (5am – 7am) A.M. Blast block of upbeat tunes geared towards your morning workout and via her new “Fitness and Health” Show the second and fourth Wednesday of every month at 7:30 pm on intraffikradio.com (http://tinyurl.com/intraffikradio) or under Intraffikradio under the eclectic section under iTunes Radio. To learn more about Audra or to inquire about training sessions visit her site http://audrayocom.com.
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QUESTION: If I’m pregnant are there exercises I can still do and are there any that I should avoid?
Before you begin any workout regimen it’s important to consult with your physician and make sure he or she gives you the okay to work out.
You should stay away from exercises that involve a lot of bouncing around, jostling, jarring movements, holding your breath, full sit-ups, heavy lifting or anything that requires you to raise both legs at the same time such as side lying double leg raises. It’s important to keep in mind that your center of gravity shifts while pregnant making it more difficult to balance.
Avoid any exercises that might put you at risk of falling or losing your balance and obviously anything that could cause any kind of abdominal injury.
If you decide to train with a trainer I would recommend using one who is specialized in working with pregnant women. Also, just because they are certified it doesn’t mean they know what they are doing! Be thorough when you look for a trainer and don’t be afraid to quiz and question their knowledge.
Some exercises that are generally pretty safe throughout your pregnancy (unless your doctor says otherwise or you have special circumstances) would be walking, swimming (no scuba diving you dare-devil-mommies to-be!), bicycling on a stationary bike, and prenatal yoga. Make sure that you don’t over-do it and be sure to listen to your body.
A good guideline to use while exercising is your rate of perceived exertion. The RPE/rate of perceived exertion scale begins at 6 (lowest intensity) and ends at 20 (maximum intensity) and is based on how hard you perceive yourself to be working. Don’t go above a perceived level of 12 or 13. This is a fairly light to moderate exertion level.
Audra will be answering your fitness questions every Monday. If you have questions you’d like answered you may email her at Audra@intraffik.com or send to info@intraffik.com. To see if your questions have been addressed check out past “Ask Audra” Column Entries here
FITNESS 101: ASK AUDRA
Audra Yocom is a certified personal trainer based out of Los Angeles, who will be answering your fitness questions on a weekly basis (every Monday) and will also bring you monthly fitness tips via her regular column (resuming in July) to help us to dis-spell those myths we’ve all been subjected to regarding fitness at one point or another in our battle with the bulge. You can also hear Audra with her fitness tips during the early morning (5am – 7am) A.M. Blast block of upbeat tunes geared towards your morning workout and via her new “Fitness and Health” Show the second and fourth Wednesday of every month at 7:30 pm on intraffikradio.com (http://tinyurl.com/intraffikradio) or under Intraffikradio under the eclectic section under iTunes Radio. To learn more about Audra or to inquire about training sessions visit her site http://audrayocom.com.
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QUESTION: I have always longed to have “dancer’s legs”? Are there any leg exercises that can re-create those for those of us who haven’t had the years and years of formal dance training?
ANSWER: The best exercises to start with would be ballet dancer’s exercises.
According to Mary Helen Bowers (Natalie Portman’s trainer for “Black Swan”), “ballet targets the smaller muscles that you don’t often use.” Instead of working the quads it works the inside and back of the leg. A few of the basic exercises would be the plié squat, the releve calf raise, and jumping exercises.
Plié Squat
– Standing with your feet slightly further than shoulder width apart point your toes outward.
- Bend at the knees and press your weight through your heels as you lower yourself until your knees are at a 90 degree angle. Make sure you keep your upper body straight and never let your knees go forward past your toes.
- Pushing through your heels, raise up to the starting position and repeat.
Releve Calf Raise
- – Place your heels together with your toes and legs pointing out to the sides.
- Squeezing your hips, thighs and butt tight and press through the balls of your feet as you slowly raise your heels up so you are balancing on the balls of the feet. Hold for a few seconds and slowly lower. Repeat.
Jumping Exercises
These are a bit more tricky and should only be performed if you have no injuries and have mastered the above movements.
The Plyometric Plié
-Starts out the same as the Plié Squat.
-Once you get to the bottom of the squat raise back up and spring into the air from the balls of your feet. You don’t need to spring very high. Repeat.
The Plyometric Releve Calf Raise
(Performing a releve in ballet means that you raise your body up on your toes)
– Starts out the same as the Releve Calf Raise, but once you get to the point where you are balancing on the balls of your feet you want to bend slightly at the knees and spring up. Again, there is no need to spring high.
- After you land back on the balls of your feet lower your heels to the ground and repeat.
In addition to these exercises you’ll want to incorporate a good cardio workout. Yoga and Pilates are also great ways to create long lean limbs.
Audra will be answering your fitness questions every Monday. If you have questions you’d like answered you may email her at Audra@intraffik.com or send to info@intraffik.com. To see if your questions have been addressed check out past “Ask Audra” Column Entries here
FITNESS 101: ASK AUDRA
Audra Yocom is a certified personal trainer based out of Los Angeles, who will be answering your fitness questions on a weekly basis (every Monday) and will also bring you monthly fitness tips via her regular column (resuming in April) to help us to disspell those myths we’ve all been subjected to regarding fitness at one point or another in our battle with the bulge. You can also hear Audra with her fitness tips during the early morning (5am – 7am) A.M. Blast block of upbeat tunes geared towards your morning workout and via her new “Fitness and Health” Show the second and fourth Wednesday of every month at 7:30 pm on intraffikradio.com (http://tinyurl.com/intraffikradio) or under Intraffikradio under the eclectic section under iTunes Radio. To learn more about Audra or to inquire about training sessions visit her site http://audrayocom.com.
QUESTION: My backside could use some toning, what are some things I can do to make sure it looks great?
ANSWER: Everyone wants to look good from behind – especially during bikini season! So if you’re dying to hit the beach looking good from the backside here are are some great exercises for your back and glutes:
Back
Seated Overhead Lat Pull-down:
-Sitting at a seated lat pull-down bar style machine using a pronated grip (palms facing away from you) grip bar about 6 inches wider than shoulder width
-Grasp bar with arms slightly bent and elbows pointed away from the body
-Make sure your knees are planted directly under the support pads and feet are flat on the ground
-Lean back slightly so bar will travel correctly down in the correct path (lean back about 15 degrees)
-Keeping your back in a natural arch in the starting position, pull your shoulder blades down and together. Begin contracting your latissimus dorsi muscles by bending the elbows down to the floor
-Contract your latissimus dorsi and keep your hands and arms relaxed as you bring the bar to your chest.
-Slowly return the bar back to the starting position and repeat
Seated Machine Row
-Seated at a seated row machine, your seat should be adjusted so that the handles in front of you are slightly lower than shoulder height and the chest pad is resting at a point where it will allow your body to stay erect
-A starting position elbows should be slightly bent and pointed down
-Retract the scapula by pulling the shoulders down and then squeezing together as you contract the latissimus dorsi by pulling the arms back until your elbows are beneath the shoulders
-Slowly return back to the starting position
Back Hyperextension Exercise
-Lying face down on your stomach with your hands resting (more…)
FITNESS 101: ASK AUDRA
Audra Yocom is a certified personal trainer based out of Los Angeles, who will be answering your fitness questions on a weekly basis (every Monday) and will also bring you monthly fitness tips via her regular column (resuming in April) to help us to disspell those myths we’ve all been subjected to regarding fitness at one point or another in our battle with the bulge. You can also hear Audra with her fitness tips during the early morning (5am – 7am) A.M. Blast block of upbeat tunes geared towards your morning workout and via her new “Fitness and Health” Show the second and fourth Wednesday of every month at 7:30 pm on intraffikradio.com (http://tinyurl.com/intraffikradio) or under Intraffikradio under the eclectic section under iTunes Radio. To learn more about Audra or to inquire about training sessions visit her site http://audrayocom.com. This Wednesday Audra will have Youth Arts Outreach Founder Pamela Koller on her show talking about maintaining a fitness routine while healing a broken hip and undergoing chemotherapy.
QUESTION: I travel a lot. Is there a mini full body fitness routine that I can do anywhere (i.e. hotel rooms) without having to lug a bunch of fitness equipment with me?
ANSWER: The best thing to do in this case is to bring fitness training bands with you. They are lightweight and don’t take up a lot of space. You can pretty much do all exercises you want to do using these bands. Most of the bands come with an instruction manual that will show you how to do each exercise as well. You can use the bands to do squats, lunges, overhead presses, chest presses, lat pull downs , lateral raises, tricep kick backs, etc. You can pretty much work out every muscle group.
QUESTION: When is the best time to exercise?
ANSWER: The best time to exercise is at a time that works best for you and really depends on your schedule. Everyone is different. I personally try to get my workouts out of the way first thing in the morning because I’m too tired by the end of my day to hit the gym so I’m less likely to follow through. I also have a hard time sleeping if I do my workouts at night because my body is too energized after a good workout. Whenever you choose to do your workout I would just say the most important thing is to be consistent. Make it a part of your routine.
QUESTION: I know most people want to lose weight, and that’s first thing people think of with exercise. However, what if we want to put on weight (or appear bigger). What are some good ways to “bulk up”?
ANSWER: In order to force a muscle to hypertrophy, the muscle must perform more than what it is currently used to performing. Generally speaking you want to lower your reps and increase the weight. You’ll want to stay in a range of about 1-5 reps and 4-8 sets. You also want to be taking in more calories. Make sure they are still healthy calories though. Your performance is dependent upon what you are fueling your body with and the better you perform, the more effective the work out. Also, keep in mind that genetics play a role in how much you might be able to bulk up.
Audra will be answering your fitness questions every Monday. If you have questions you’d like answered you may email her at Audra@intraffik.com or send to info@intraffik.com. To see if your questions have been addressed check out past “Ask Audra” Column Entries here
FITNESS 101: ASK AUDRA
Audra Yocom is a certified personal trainer based out of Los Angeles, who will be answering your fitness questions on a weekly basis (every Monday) and will also bring you monthly fitness tips via her regular column (resuming in April) to help us to disspell those myths we’ve all been subjected to regarding fitness at one point or another in our battle with the bulge. You can also hear Audra with her fitness tips during the early morning (5am – 7am) A.M. Blast block of upbeat tunes geared towards your morning workout and via her new “Fitness and Health” Show the second and fourth Wednesday of every month at 7:30 pm on intraffikradio.com (http://tinyurl.com/intraffikradio) or under Intraffikradio under the eclectic section under iTunes Radio. To learn more about Audra or to inquire about training sessions visit her site http://audrayocom.com.
QUESTION: As a drummer, having full range of motion with my wrists is a big deal. Is there anything I can do to prevent a wrist injury/carpel tunnel or to strengthen my wrists?
ANSWER: Strengthening the muscles of the wrist is a great way to prevent injury. The wrist curl and reverse wrist curl are great wrist strengthening exercises. To do a wrist curl you would rest your forearm on a flat surface with your palm facing up. Place a small dumbbell in the palm of your hand and curl your wrist upward. It’s similar to doing a bicep curl but bending at your wrist instead of at your elbow. For the reverse wrist curl you would turn your hand over so your palm is facing down and then curl your wrist up toward the ceiling.
In addition to wrist strengthening exercises you’ll want to stretch the muscles by rotating the wrist in a circular motion in both directions. Then extend your arm out in front of you and point your fingers to the ceiling. Lace your other hand’s fingers through the extended hand and pull gently toward you. Then point your fingers to the floor and gently pull your palm toward you again. It’s also a good idea to ice your wrists to avoid swelling or inflammation. Be sure if you are playing drums for an extended period of time to take frequent breaks to stretch and relax your muscles.
QUESTION: I’m a night owl and really enjoy going for a run at night. Unfortunately, sometimes the run leaves me a little wired when I should be getting to sleep. I’ve tried switching to running in the morning, but found I don’t enjoy it as much. Is there any type of wind-down exercise/routine that I could do to not have to give up my night runs and also not sacrifice getting a good night’s sleep?
ANSWER: Unfortunately I run into the same problem myself. I, too, am a night owl and would prefer doing my workouts at night, but I’ve always found that I can’t fall asleep when I do this. I’ve tried everything including taking melatonin and Tylenol PM. The only things that I’ve found to help a little is to do my work out early enough in the evening to give my body a chance to wind down. I also do relaxing yoga stretches, meditate, and eat a healthy snack to fill my stomach just before going to bed.
Audra will be answering your fitness questions every Monday. If you have questions you’d like answered you may email her at Audra@intraffik.com or send to info@intraffik.com. To see if your questions have been addressed check out past “Ask Audra” Column Entries here