All your personal fitness, exercise and diet questions answered by
an experienced fitness instructor.
Mel Poulson is a tutor at Lifetime Training, and has over ten years experience
in personal training and GP referral instructing. Below she answers your fitness
questions to help you get and stay in shape.
If you have a fitness question
you would like answered by Mel, all you have to do is submit your question using the Comment on this Article box below. And remember - sign-up to our monthly health and fitness newsletter to receive your expert answer direct in your in-box.
Question:
Gemma, 31, from Edinburgh writes: I
have been going to the gym on a regular basis for about 6 months. I do cardio
work for 45 minutes three times a week and so far I have lost approximately
half a stone as a result. A friend who is a regular gym goer says I should also
do weights to build up my muscle and thereby burn calories faster. Will doing
weights help me lose weight and look slim? If so, how much should I be doing?
Mel’s Answer:
When you begin using weights in your programme you will increase the amount
of muscle in your body. Don’t worry it won’t be to the point where
you look big! More muscle means that your metabolism will increase even when
you are at rest, which means that in the long run you will be using up more
calories, even when you are sat watching the TV! Increased muscle is going to
help you lose weight in the long term.
To begin with, start with lighter weights and lots of repetitions (12-15 is
ideal). Be sure to reach fatigue at the end of each set though - in other words
if you’re doing 15 repetitions you shouldn’t be able to do 16. As
you get stronger you can drop the number of repetitions a little and lift slightly
heavier weights to really see some changes. Have a chat to an instructor at
your gym who will be able to recommend and show you the exercises that would
best suit you.
Question
Daren from London writes: I
am a regular road runner (10+ years experience) and would consider myself fairly
fit, covering 5-6 miles twice a week. Lately however I have begun to experience
some aches and pains in my knees and ankles. I really enjoy the aerobic workout
and exercise of running and hate not being able to run. Can you recommend any
other exercises or classes I could take up which minimise impact but still offer
a good workout?
Mel’s Answer:
Firstly, you may find that running on different surfaces can help reduce the
impact. Running on grass absorbs more impact than concrete and treadmills have
a deck that flexes beneath you to absorb more impact.
If you can buy a flotation belt or vest this can be worn in water and you can
then run in a pool. This really minimises impact but it’s really demanding
on the cardiovascular system. The movement is also exactly the same as when
running.
Try the cross trainer in the gym. The movement pattern is similar to running
but without the impact.
It may also be useful to begin introducing some resistance training into your
workout as the stronger muscles can offer more support to the joints that take
the impact while running. Make sure you get a qualified instructor to help you
with this. Also remember that a good pair of trainers that are regularly replaced
to offer plenty of cushioning and support is a must.
Question
Diane from Leeds writes: I
want to lose weight quickly in preparation for all the partying and additional
socialising I will be doing over the Christmas period. Can you recommend a suitable
diet/exercise programme that will help me lose a few pounds? I am approx. 12lbs
over-weight, am 41 years old and go swimming about once a week. Any tips would
be great.
Mel’s Answer:
The key to weight loss is simple - burn more calories than you consume.
Try to eat little and often to keep hunger at bay and try snacking on foods
like nuts, seeds, fruit, chopped up raw vegetables and fruit smoothies. Eating
regularly helps regulate blood sugar levels and stops hunger cravings that are
more likely to make you go for calorie-laden biscuits or cakes.
Aim to drink 2-2.5 litres of water a day. This will keep you well hydrated
and also help maintain a full feeling, meaning less snacking on unhealthy foods.
When you go swimming you could try alternating a couple of faster lengths with
a couple of slow ones to push yourself a little harder. Try incorporating floats
so that you can focus on both upper and lower body. Certainly see if it is possible
to get an extra session in each week.
On a daily basis, get up and move around as much as you can. Aim to walk for
20-30 minutes during your lunch break or walking to and from work if possible.
Use the stairs at work, walk to someone’s desk to communicate rather than
using internal phones or email. Look for new activities to take part in that
you will enjoy and add this to the swimming sessions each week.
Mel Poulson, pictured. When taking up any new activities or exercise always consult with your
GP first and ensure that you get advice from an appropriately qualified instructor
For more information on fitness courses & more contact Lifetime Training
on 0870 702 7273 or visit www.lifetimehf.co.uk