Transcript: Ask the Experts for holiday fitness tips

Readers: Welcome to our chat on Holiday Fitness with Kevin Parrott of Xtreme Muscle Gym and Lee Grandison of the Hampton Y. They can answer all your fitness questions.

Kevin and Lee, please let readers know when you’re online and ready to go.

Kevin, could you give readers more details about your expertise and how you coach people to fitness

We had a question from a reader earlier as to whether they should work out when they’re sick. What do you say?

yesl i”m a personal trainner, and a gym owner. i’ve trained hundreds of clients thru out tidewater va over the years

I vote no. When your body is experiencing a fever. It needs fluids and rest. Exercise increases body temperture which can lead to and increased fever and cramping.

i don’t beleive in working out while sick. the body needs its energy to recoperate

So how long after a fever should you wait before you resume exercise?

I think not until your fever is completely gone and your body has returned to normal energy levels.

this time of year everyone goes to partys and eat party food. you could eat a little something healthy before you leave home, and that way you don’t eat so much party food to keep the calories down

you could do the basics push ups, sit ups, crunches, jumping jacks, and stretches, etc

Beware of gemicks. Anything that promises results without work is selling something.. Many of the workout videos are promising, but make sure your work at your level and always warmup.

Readers: We are talking to Lee Grandison, Wellness Director of the Hampton Y and Kevin Parrott of Xtreme Gym. They have tons of wellness and fitness tips. Ask your questions now — we’re here until noon.

Don’t forget that you can get all your health news at HealthKey at www.dailypress.com/health

Lee, Can you give readers advice on how to warm up and for how long.

now is the time to start getting your body in shape for next summer, so get going, and stay with it

Kevin, How long should you exercise each day?

if exercising daily, no more than half hr to 45 minutes would be a good range

Push up are my favorite. If you are having wrist concerns, make sure to use a neutral grip or fist grip. There are also many different modifications for a pushup. Start at the wall, than to the knees, than one knee to full plank. Also make sure your sholder blades are engaged to add more larger muscles to the manuver.

yes, be sure and warm up 8 to 10 min prior to exercise.

Execising in the cold, make sure to dress in breathable layers, warm up and drink plentyof fluids.

Can you give an idea of some warmup exercises?

v you could start by finding an exercise buddy, it sounds like you need a little motorvation. you could also hire a personal trainer like myself to help motivate you

Warm up exercises.. the goal of these are to increase body temperture gradually. Anything works as long as it increases body temp. Walking in place, dynamic stretching. My favorite exercises are those in a yoga sun salutation.

some warm up exercises could be stretches, bend over touch toes, stand up tall reach for the ceiling up on toes

Can you describe the yoga sun salutation?

The time issue is huge. For example, I commute 40 minutes each way to work, sit at a desk for 8/9 hours. Any tips for what I could do in car/at work?

v working out should be a priorty, your health and well being depend on it. if you are in a gym you could do a couple exercises per body part for around 15 reps. or do circuit training followed by tread mill, or eliptical

Combining exercises is the biggest trend now in exercise. Many of your bootcamp or interval style programs will give a participant, cardio, strength, and flexibility as a cool-down.

you could benifit by breaking your workouts up into 10 to 15 min segments. the main than is to do something

Time is very precious.. I have found the best success from clients have come from them making it an appointment, scheduled time. Finding time to exercise will not happen for most busy people.

I think Lee already answered janet’s question, but there seem to be many different styles. Where should you feel it when you do a pushup?

janet i would start with toes against a wall, take 31/2 steps (heel to toe) back. put hands on wall infront of you about mouth high. keep body stiff, lean into the wall, and push out. repeat up to 20 times

you will feel in triceps front delts and pecs

Push ups are considered one of the “perfect”exercises. You should feel it all over; arms to chest, back, glutes and core.

Typically, what do people do wrong when they’re doing a push-up?

they allow the body to swagg

Do you mean sag?

Ther biggest corrections i clue for is the breath…do not hold your breath. Also keep your core engaged and head in line with your spine.

yes that will work, you need to keep body stiff as if lying on the floor

My last question about push-ups — where should your elbows be?

marie, if you eat small proportions, every 2 to 3 hrs, you shouldn’t have much problem with cravings

Beating cravings.. depends on what one is craving. If you are trying to limit portions, eat less don’t emilinate categories of nutrients.

Does drinking water or taking a walk help with cravings?

if trying to work triceps, elbows out away from body, if focus is chest keep them in

Kevin, thanks for that last tip on push-ups!

Any answers for Rose?

Cardio machines… you know that you are exercising at your best range, when you are slightly winded, sweating and feel you body is working. If you most use numbers use 220-age X by desired intensity.

rose cardio is long during, less tension, fat burn is quicker, to get heart rate up higher

Lee, is that 220 minus your age? How long should you maintain an elevated heart rate?

Also, I like to read while I’m doing the stationary bike. People have told me that I can’t be pushing myself enough if I can still read. What do you think?

cravings are tough. i eat clean all week, than one meal per week on weekend i allow myself one meal to have what ever i want. that seems to help me with my cravings, and i have the worlds biggest sweet tooth

Readers: we are talking to champion bodybuilder Kevin Parrott, owner of Xtreme Muscle Gym and Lee Grandison, wellness director at the Hampton Y. They can answer all your fitness questions. we’re here until noon.

Heart rate should be maintained depends on the goal of the exercise session. If weight loss is the goal, ACSM reccommends 45-60 minutes of exercise to acheive most weight loss goals.

lee for at least 1/2 an hour

reading, the main thang is to get in your training zone. if you can do that and read i say go for it

Amy, dont worry so much about the number, but how your body feels. Those machines are calorbrated to particular last.. As long as yopur feel good, keep exercising.

Best time, is when you will do it consistantly. It is reccommended to eat a small meal or snack at least 2 hours prior to exercise to maintian glucose stores.

amy trust only you. take 220 minus your age= multiply times 65% that is your bottom number that you are trying to reach. than start over and multiply times 85% thats your upper number that you don’t want to go over. this set of numbers good for 5 years 40-45 45-50 etc

work out when it works for you, otherwise you set yourself up to fail down the road

joan you need a personal trainner!

mike thats wonderful

How much can you expect to pay a personal trainer? Would one 1/2-hour session a week work?

mike i’m not a swimmer, but if i had those concerns i certainly would dig into until i had the answerws

I am not a swimmer, but have only read about swimmers lung from those swimming in pools where the chemical mix was not quite correct.

Readers: We are talking to two experts in personal fitness. Dont’ wait to make your new year’s resolutions! They can help you get started now!

Trainer prices can range from $20 – $100 an hour. Please check all trainer creditials meaning; education, certification, exerperience and client reviews..

I think the question about sinus infections and chlorine would be one for yuor doctor.

while i can’t get into trainers fees now, i can be reached at 722-2227. the range is usually in the 50 to 65.00 range around here

Kevin, how often do you need to see a trainer for it to be effective?

Experts – can you answer the questions about the current weatehr conditions and working out.

Joan, there are many places to recruit a trainer. Two of the most creditiable organization are the American College of Sports Medicine and the American Council on Exercise. They have website that lists ceritifed trainers in your area.

donnie they have special clothing that runners wear, to help with the sweating issues. you might want to visit a runners shop

Great idea, Alvin. Thanks. Also, shopping malls I would think. Also, I think there are rec centers where people can walk?

Pam, many of the local malls have early morning mall walking hours. Both the Hampton Family and Victory Family YMCA have indoor tracks for members to walk.

Donnie, make sure that the cloths you are wearing are both breathable and warm. They can wick sweat away and keep the body warm. Both Under armor and Nike have outdoor weather lines of running cloths

Readers, we’re talking to Lee Grandison of the Y and Kevin Parrott of Xtreme Muscle Gym. We just have a few minutes left. If anyone can answer the swimmer’s questions, please go ahead as our panelists are not experts on pools.

That’s Kevin the expert answering — he temporarily lost contact. Welcome back, Kevin

1/2 hour sessions with a trainer can be very effective, and you save some money

Exercise videos range in expertise and exercise preference. i would pick my favorite, fun exercise and read the customer reviews on the video.

In our last few minutes, if our panelists –whose life is fitness — could tell what their individual workout regimens are, and what they would recommend for a week for those starting out or trying to include holiday celebrations with staying in shape.

word from a trainer. many people try working out in their homes, they start out with good intensions, however, life has a way of creeping in, and many times terminating your exercise program. you need to plan to win!!!

After our experts have revealed all their personal fitness secrets, please let our readers how they can contact you. Thanks.

Reminder: For all your health news and daily updates go to HealthKey at www.dailypress.com/health and to the health notes blog.

To sum up what we’ve learned today — any exercise is better than none!

I am a lover of group exercise classes and funcational fitness. I will take or teach at least 3 classes a week of either bootcamp, kickboxing or ZUMBA. I spend time also doing simple exercised to strengthen major muscles muscles.

We’re hearing a lot about boot camp these days. What exactly is involved with that?

the best advice is to create a fitness plan that works for you and stick with it . consistency is the key to life time fitness. thats kevin parrott 722-2227 xtreme muscle gym in hampton or bodysculpting in newport news 930-3372

My last tip of advise is to find something you love to do and do it often. Remember that Rome was not built in a day and neigther will she be destroyed..1 to 2lb of weight loss is perfect.

boot camp is more or less group training with a high energy instructor taking you throu a series of calistitics

Thanks very much. Lee — what’s your contact info?

My boot camp is more sports conditioning and military style exercises.

I can be found at the Hampton Family YMCA 722-9044, www.peninsulaymca.org

Lee and Kevin, Thanks very much for your expertise and participating today. I’m now closing the chat.

Readers: We’re taking a break over the holidays. We’ll be back at noon on the first Wednesday in January. To see the full transcript go to www.dailypress.com/health and click on the Archived Live Web Chats tab. Bye -safe holidays.