Stoking Your Metabolism; Fitness During Pregnancy

Let’s face it: No matter how many exercise books you read or classes you take, you probably still have fitness questions, and you’re not alone. There’s a dizzying array of health/fitness information to decipher. Furthermore, fitness isn’t a one-size-fits-all proposition. Whether you’re a mother-to-be, a desk jockey trying to stay fit or a senior with special needs, you need information to help you do the very best you can to lead a longer, healthier, more vigorous life.

This month’s question-and-answer format is an attempt to address some of your specific needs.

Question: My friends have recently begun talking about their metabolism slowing as they approach 40. The 10 pounds that used to be easy to lose is no longer coming off with a few days of dieting, and the old exercise routine isn’t having the same effects. Is something going on inside that we don’t know about? Is there an exercise routine that helps?

Answer: For most of us, our metabolism begins to slow in our 30s and 40s because that’s when we begin losing muscle--at the rate of half a pound a year. At any age, the less muscle you have, the slower the burn rate of your fat-burning engine (metabolism).

But don’t despair--stoking up your metabolism to burn more fat at any age is doable. The best way to do that is to increase your muscle mass. Strength training is the key here--by putting on pounds of muscle, you’ll burn hundreds of extra calories a day and increase your metabolism.

Be sure to balance your strength training workouts by including cardiovascular, or aerobic, exercise for your heart and lungs and flexibility exercises to help keep you limber and prevent injuries.

Also, try cross-training or mixing up your workouts because your body gets used to the same old routine. For example, if you usually walk, try cycling, yoga, swimming or martial arts. This will keep your muscles guessing about what you’re going to do next--making your body work harder at every task.

Q: I’m six months pregnant and trying to figure out how much is too much exercise. I was in shape (walking, step aerobics and lifting weights) before I became pregnant. I’ve continued to work out on a regular basis, but I’m tired a lot. Should I stop exercising?

A: If you want to be squarely in the safe zone, monitor your efforts by using the “talk test”: If you can easily carry on a conversation while exercising, you’re working out at a level that all experts consider safe.

But take safety precautions. The American College of Obstetricians and Gynecologists recommends that pregnant women follow these guidelines: Don’t exercise flat on your back, especially after the first trimester; don’t exercise to exhaustion; make sure to drink water before, during and after exercise; and stop exercising immediately if you feel dizzy or experience pain or bleeding.

With my pregnant clients, I reduce the intensity, duration and frequency of their exercise program with every trimester. For example, if they’re walking three 15-minute miles each day, we reduce their mileage and pace during the first trimester to two miles at a 16-or 17-minute pace. We reduce this again during their second trimester to 1.5 miles and again at a slower pace. During the last trimester, we reduce again accordingly.

Also keep these suggestions in mind to avoid the exhaustion you’re experiencing: Don’t exercise in heat or humidity; wear comfortable clothing and supportive, well-cushioned shoes; walk and exercise on flat, level surfaces; avoid any exercise routine that causes jarring or pounding to your joints; switch to another form of exercise if your aerobic exercise program becomes too intense or uncomfortable; extend your warmup and cool-down phases; check your body temperature (it shouldn’t exceed 101 degrees during or after exercise); eat a small snack before your workouts to avoid becoming hypoglycemic; avoid overstretching (your ligaments can become softer, so you should be sure not to go beyond the normal range of motion).

Q: To obtain the maximum health benefit, should I devote more exercise sessions per week to weight training or to aerobics?

A: Strength training has many benefits for health and well-being, but it doesn’t train your heart and lungs. For that essential piece of the fitness picture, you need aerobic exercise. Conversely, aerobic exercise won’t make you strong. If you are trying to stay fit by only doing aerobic exercise, the ultimate irony would be living to an old age with a healthy heart only to find yourself too feeble to remain independent.

It’s imperative to find a balance of both strength training and aerobic exercise. (To really round off your fitness routine, add some flexibility exercises to prevent injuries). A good rule is to get a minimum of 30 minutes of vigorous aerobic activity three times per week and 30 minutes of strength training twice a week. If you don’t have 30 minutes to spare, your routine can be broken up throughout the day.

Q: I’ve been tempted by those ab machines that I see advertised on television. Do they really work or are they a waste of money?

A: These infomercial ab machines claim to tone your arms, shoulders, chest, back and abs with one simple movement. But, to get the full benefits of exercise you need more variety--not just one repetitive movement. Most of the ab equipment sold over the airwaves moves in only one direction. If you are interested in firming your abdomen, you’re much better off doing crunches, reverse crunches and obliques. By completing all these exercises you’ll work all of your ab muscles. Additionally, If you want to strengthen your abs and shed a few pounds from your middle (or anywhere on your body, for that matter) I’m in favor of full-body weight training to increase overall metabolism along with moderate to intermediate cardiovascular training. This type of overall workout routine beats doing just one basic floor exercise.

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Stephanie Oakes is the fitness correspondent for Discovery Health Channel. Send questions and comments to stephoakes@aol.com. Her column appears the fourth Monday of the month.