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Noel from Oxford asked...

"If I would like to gain muscle, should I use more weight and less reps or more reps and less weight?"

The trainer replied...

"Someone recently wrote a response to this question regarding number of sets and reps and amount of weight. Really, this is too broad of a question to provide a quick answer. Before, I stated that using higher weights and lower reps was key to gaining muscle. My first thought with this question was attending a group fitness class and choosing dumbbells that are heavy enough to get you through the several reps and sets performed in class vs. being in the weight room and taking yourself through a typical workout! (We have an outstanding group fitness program with several options for muscle classes!) Now, back to your original question...there are so many factors that come into play when talking about gaining muscle, or muscle hypertrophy. The best thing to do if you're unsure how to gain muscle is to meet with a GLAC Personal Trainer who will consider your goals and help you determine a plan to get there, including diet and rest! (I still stand firm on the no swinging weights-watch your posture and form so you don't hurt your back!)"

Cyndi from Rochester hills asked...

" Could you please tell me what to do first Cardio or Weight training,and why? Thank you! Cyndi"

The trainer replied...

"Hi Cyndi, Your goals determine whether you should perform cardio or weight training first. You should do whatever you would like to expend the most energy on first. If you're training for an endurance event, certainly cardio should be done first. As far as weight loss goes, you can go either way, you can even circuit train, mixing bouts of cardio into your strength training. However you choose to train, make sure you warm up for at least 3-5 minutes. Good luck!"

Kim from Lake Orion asked...

"I have been running 5-6 miles per day. I feel great while running but when doing exercises with lateral movements (like volleyball) my knees start to hurt. What exercises should I do to strengthen my lateral movement?"

The trainer replied...

"Great job on your running! Running is an excellent way to promote cardiovascular fitness and a healthy weight, however, all of the repetative motion can lead to problems if proper care is not taken. You should begin each workout gradually, warming up before you hit your full stride. It sounds like you may have developed a tight IT band from running. Try rolling the side of the thigh with the foam roller. It may be a bit tender, as you kneed out adhesions that have formed in your connective tissue. Try rolling for 1-3 minutes or until the pain dissipates. Do this before and after your workout. (For a demonstration, contact the Personal Training Department.) I would also recommend a visit to your physician to rule out any structural damage. Good luck!"

Bernice Caron from Lake Orion asked...

"I am in my first trimester of pregnancy and I run 3 miles every day to every other day and I would like to keep my workout routine throughout my pregnancy. What kind of workouts should I stick to to keep in shape?"

The trainer replied...

"Congratulations on your pregnancy! The first thing you need to do is determine what your physician deems appropriate for your pregnancy. If she gives you the go-ahead, try to maintain your current activities as long as you are comfortable until your second trimester. From there, do not perform activities that involve laying flat on the back or twisting. Never participate in contact sports or anything that may lead to a fall. Your pregnancy is a time to grow a healthy baby, focus on eating well and performing comfortable exercise. Allow for normal weight gain, make sure you don't feel overheated or push so hard that you feel dizzy or light-headed. Many GLAC Personal Trainers are mothers, a great gift for the mom-to-be is a visit with a trainer!"

Teresa from Orion asked...

"What ab exercise can be done without any stress on my lower back or neck?"

The trainer replied...

"Training the abdominal muscles can actually help provide strength and support for the lower back. Developing a strong core is key to a healthy back. I would first start by evaluating your posture. Make sure that you are standing up straight with your head in line with your spine. To practice, use your headrest in your car as you drive. Now, as far as performing abdominal exercises, start with a basic plank, balancing on the forearms and knees and keeping your body supported and tight. You can also try using a bosu to perform basic crunches. Always maintain a neutral head position, never pulling on your neck with your arms. The GLAC Personal Trainers offer 1/2 hour training sessions that can target specific muscle groups such as abdominals."

Creshe from Lake Orion asked...

"I have a history of high blood pressure but I have been able to manage it with diet. Lately, I have fallen off my diet. Do you have any healthy meal choices to help me regulate my blood pressure?"

The trainer replied...

"Good Morning, I'm glad you have chosen to ask how you can be proactive in managing your blood pressure. With proper diet and exercise, you and your physician can work together for the best possible outcome. Here are a few tips to get you started: 1. Eliminate processed foods that are high in sodium and refined carbohydrates. These foods make your blood more viscous, thus increasing pressure on vessel walls. 2. Eliminate fried foods which are high in saturated and trans fat. These foods can increase blood lipids, making the blood "sticky" and harder to pump. If you're choosing fast food, stick to a fresh salad and apples instead of fries. 3. Eat your fruits and vegetables! These foods are high in vitamins, minerals and phytochemicals. Replace an afternoon snack with a cup of fresh cucumbers, carrots and grape tomatoes and you've packed a fiber-filled punch to your day! 4. Try oatmeal for breakfast. The fiber in oatmeal can help cleanse your body and really does help lower cholesterol, thus making your blood easier to pump. 5. Don't forget those good fats. The fat from natural nuts and nut butters, Extra Virgin Olive Oil, flax seed or meal and cold water fish is actually very heart healthy. Consuming Omega 3 and monounsaturated fats help to keep the arteries pliable, meaning they contract as they should. After your workout at GLAC, why not replenish with a smoothie from Cafe Vitality with fresh fruit, water, soy protein and flax! Or try the spinach salad, full of iron and vitamins A, B6 & K, you also get a monounsaturated fat bonus-slivered almonds! For more information or to set up a safe, effective exercise program, consult a GLAC Personal Trainer. Good Luck! "