I workout regularly but I never stretch, what is the benefit of stretching?

Stretching can prevent injuries, improve performance, reduce muscular soreness and it is a great stress reliever, so do not put it off any longer! Poor flexibility can limit normal joint range of movement. Once this occurs your body can be forced to perform abnormal movement patterns which can place excessive forces on your joints and muscles. This can lead to muscle imbalance injuries. Common problems related to poor flexibility are shoulder tendinitis, low back pain, and tension headaches.

Your stretches should be performed after an initial 5-10 minute warm-up and you should hold each stretch for 15-60 seconds. Apply a gradual stretch to each specific body part holding each stretch with a steady force. This form of stretching is called static stretching, it is the easiest and one of the safest methods of increasing flexibility.

Stretching can be performed effectively in only 5 to 10 minutes and can be done at home, in a gym, and some stretches can even be performed at work. So, if you are exercising and not stretching remember that it is important to stretch all the major muscle groups as part of a balanced exercise routine

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

I want to tone up the back of my arms, what is the best exercise for this?

The muscles located on the back of your arms are your triceps. My favourite exercise for this area is Lying Barbell Extensions, (a.k.a. Head-bangers). To perform this exercise sit on the edge of a flat bench firmly holding a weighted barbell (approximately 4-6 inches of space showing between your index fingers). Lie back on the bench and extend your arms directly overhead from your shoulders. Keeping the elbows motionless, slowly bend your arms and lower the bar to the rear and downward in a semicircular arc until it is one inch from your forehead (or to a position on the bench behind your head). Without bouncing, use your tricep strength to return the bar back along the same arc to the starting point. You can also perform this exercise with dumbbells.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

I want to start on an exercise routine but I am not sure if I have enough time. My blood pressure is high and my doctor has told me that I need to lose weight, how often should I workout?

You will be happy to know that you can perform a balanced exercise routine in only 45 minutes and it only has to be done three times each week.

Your workout should consist of three components-cardiovascular exercise, strengthening exercises, and a flexibility routine. The cardiovascular component should be 20 minutes in duration and can be done on a stationary bike, treadmill, or on a stairclimber. If you are an outdoor enthusiast you can go for a jog, roller-blade or try swimming at your local pool. The flexibility component of your workout should only take 5-10 minutes. A balanced stretching routine should include stretches for the major muscle groups. Start with stretches for the quadriceps, hamstrings, chest, upper and lower back. The strengthening component of your workout can be performed in 15 minutes. Start by exercising the major muscle groups, which includes the legs, chest, back and some exercises for the abdominal muscles. You can get effective results by performing two sets per body part. Use a comfortable weight that allows you to perform 10-15 repetitions.

There you have it, a balanced exercise routine that can be performed in only 45 minutes! Factors such as age, gender, and personal goals must be considered when tailoring your exercise program. Once your routine is designed be sure to pay close attention to your exercise form and be sure to rest a minimum of 24 hours between your workouts. Consult your physician prior to beginning any exercise program and have fun.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

I want to get involved in some outdoor sporting activities, what should I do to prevent getting an injury?

Before you pick up that baseball or head out on that hike you need to ask yourself what kind of shape you are in. No one wants to spend their summer nursing a preventable injury! The best way to prevent an injury is to follow a balanced conditioning routine at least three times a week, for just one-hour each time. For the best results each workout should consist of a minimum of 20 minutes of cardiovascular exercise, 10 minutes of stretching and 30 minutes of strengthening. The cardiovascular component can be done on a stationary bike, treadmill, stairclimber, or you can go rollerblading or jogging outdoors. This should be followed by a flexibility component including stretches for all the major muscle groups. The strengthening component should consist of one exercise per major muscle group. This will help you improve your performance and prevent unwanted injuries while you enjoy your outdoor fun in the sun this summer.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

I want to get into shape for summer, should I go on a diet or start doing cardiovascular exercises?

The most effective way to get into shape is through what I like to call “the triangle of health.” The three components of the triangle are healthy eating, cardiovascular exercise, and a balanced strengthening program. Stay away from fad diets or fancy pills claiming to help you lose weight at a fast pace. If you lose more than one to three pounds a week it will usually be a very short-lived weight loss. Start by making small and healthy dietary changes that you will be able to maintain. Cardiovascular exercise can help you get into shape because it helps to burn off some of those extra calories. A balanced strengthening routine that includes exercises for all the major muscle groups will speed up your metabolism and tone up those muscles. You can get good results by performing your strengthening routine as little as two times each week. Beware, if you leave a component of the triangle out the triangle is incomplete and your results will be limited. Be sure to talk to your doctor before starting a fitness program.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

I thought I would lose weight by switching from butter to olive oil but nothing is happening, what do you suggest?

Fats and oils are high in calories; in fact they are the most concentrated source of energy in the diet. Fats provide more than twice the number of calories per gram than carbohydrates or proteins. One tablespoon of butter has approximately 100 calories and one tablespoon of olive oil has approximately 120 calories. One tablespoon of butter has approximately 30 mg of cholesterol. Olive oil, on the other hand, is lower in saturated fatty acids and has no cholesterol. For this reason olive oil has a better reputation for being a healthier alternative, but it is not lower in calories. If you want to lose weight ensure that you do not have an excessive amount of fat in your diet. Many health experts agree that an intake of fat providing approximately 25 percent of your dietary calories is compatible with good health.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

I sweat a lot when I workout, is it important to drink water?

Water is an essential nutrient for optimal health and survival. Sweating during exercise is our body\’s way of controlling our temperature so we don’t overheat during training. Water also cleanses our bodies of toxins and wastes and helps your liver convert fat into usable energy. If you do not drink enough water your kidneys will be overwhelmed with concentrated fluids and as a result your liver has the stress of doing extra work. If your liver is doing extra work it will not have time to convert fat into energy. To prevent this you should drink at least eight cups of water a day. If that sounds like a lot, don\’t worry, water comes in many forms. Most fruits, especially watermelon, and some vegetables including celery, lettuce and cucumber are made up of mainly water. Milk and juice are also good sources of water. Always keep a water bottle with you at work and at the gym. Also eat lots of fruits and vegetables throughout the day and you will easily meet your daily needs. Good luck and drink up!

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

I sprained my ankle a year ago, what should I do to strengthen my lower leg so I can climb the Grouse Grind this summer.

Three-way heel raises are an excellent sport-specific exercise designed to strengthen your calf muscles, which in turn provides ankle strength and stability. To perform this exercise, place the balls of both your feet on a 2-inch riser or similar object. Start with your toes pointing in and ankles out. Slowly rise onto your toes and hold for 1-2 seconds. Return to your starting position and perform 5-10 repetitions. Perform your next 5-10 repetitions with your toes pointing out and the final 5-10 repetitions with your toes pointing straight ahead. You should feel this exercise in your calf muscles. Take a 20-40 second break and perform 2 to 3 sets depending on your comfort level. To increase the difficulty of this exercise, use one leg at a time instead of two.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

I sit at a desk all day at work and when I get home my back often feels tight, is there a good stretch that I can do to relieve the discomfort?

Stretching out your Latissimus Dorsi and Back Extensor muscles should provide some good relief for you and help to limber up some of those tight muscles. To stretch these areas try the ‘Prayer Stretch’. Start by kneeling on a mat and stretch your arms forward in front of your head with your palms down. The key to this stretch is to keep your gluteal muscles in contact with your heels and your arms stretched out as far as possible. You should feel this stretch through the middle and outer part of your back and down into your lower back. Hold the stretch for 60 seconds and perform daily. Stretching is also a good stress reliever, so be sure to relax and breathe deeply.

I play volleyball and basketball and I want to increase my vertical jump, what is a good exercise for this?

Jump Squats are great for athletes requiring a good vertical jump and they can also help to improve quickness and power. To perform this exercise hold a light dumbbell in each hand and set your feet about shoulder width apart. Keeping your torso upright, slowly bend your legs and sink down into a full squatting position with your knees bent at approximately 90 degrees or your thighs parallel to the floor. Without bouncing, reverse the movement and begin to slowly come erect. At about halfway to the starting position, accelerate upward and spring into the air as high as possible. On the way down be sure to land lightly bending your legs slightly to absorb the shock of the landing. Effective results can be achieved by performing two to three sets of 15 to 20 repetitions twice a week.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

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