Fitness IQ

Is a collection of Random Health & Fitness Questions that we get asked or that we find important. I will post new ones each week or two.

Fitness IQ

Fitness IQ 492 What is vegetarianism? It encompasses various dietary choices that restrict or eliminate the consumption of animal products. Lacto-ovo vegetarians include dairy and eggs, while lacto-vegetarians consume dairy but exclude eggs. Ovo-vegetarians exclude dairy but include eggs. Vegans avoid all animal products entirely. Pescatarians include fish and seafood but avoid meat and poultry. Flexitarians follow a mostly vegetarian diet but occasionally consume meat or fish. These dietary choices can vary based on individual preferences, cultural practices, and health considerations.

Fitness IQ 491 What is active recovery? Active recovery, which involves engaging in low-intensity exercise or movement to aid in the recovery process and reduce muscle soreness, is a commonly used strategy among athletes and fitness enthusiasts. While its effectiveness may vary depending on individual factors, research suggests that active recovery can indeed have several benefits.

Fitness IQ 490 Throughout June, Men's Health Month aims to encourage boys and men to take charge of their overall health by implementing healthy living decisions. See link

Fitness IQ 489 Is there a difference between calcium in milk and veggies ? While both vegetables and milk contain calcium, there are differences in the amount and bioavailability of calcium between the two.Milk is a well-known source of calcium and is often associated with its high calcium content. Cow's milk, for example, is naturally rich in calcium, with approximately 120-130 milligrams of calcium per 100 milliliters. Additionally, milk is also commonly fortified with extra calcium to increase its content. The calcium in milk is easily absorbed by the human body due to its bioavailability, meaning it is readily available for use and absorption.On the other hand, vegetables also contain calcium, but the levels can vary significantly depending on the specific vegetable. Some leafy green vegetables like kale, broccoli, and spinach are considered good sources of calcium. However, the calcium content in vegetables is generally lower compared to milk. For instance, while kale can provide around 150 milligrams of calcium per 100 grams, broccoli offers approximately 45 milligrams, and spinach contains about 30 milligrams. It's worth noting that the bioavailability of calcium from vegetables is influenced by other factors, such as the presence of oxalates and phytates. These compounds can bind to calcium and hinder its absorption by the body. However, cooking methods like blanching or steaming vegetables can help reduce the levels of oxalates and increase calcium availability. To summarize, while both veggies and milk contain calcium, milk tends to have higher levels and better bioavailability of calcium compared to most vegetables. However, incorporating a variety of calcium-rich vegetables into your diet, along with other dietary sources of calcium, can contribute to meeting your daily calcium needs.

Fitness IQ 488 White potatoes can be part of a healthy diet if eaten in moderation and prepared in a healthy way. They provide carbohydrates, fiber, vitamin C, and potassium. However, they can become less healthy when fried or eaten in large amounts. It's best to cook them by baking, boiling, or steaming and balance them with other nutritious foods.

Fitness IQ 477 What is a plate tree?A weight plate tree is a piece of fitness equipment designed to store and organize weight plates of different sizes. It typically consists of a vertical pole or stand with a series of horizontal pegs or hooks protruding from it at regular intervals. When loading a weight plate tree, start with the heaviest plates on the bottom and work your way up to the lightest plates on top. Place plates of the same weight together to keep the weight tree organized. Finally, make sure that the plates are evenly distributed on both sides of the tree to maintain stability.

Fitness IQ 476 What is a plate-loaded leverage machine?

A plate-loaded leverage machine is a type of strength training equipment that uses Olympic weight plates for resistance rather than a weight stack. This type of machine typically has a lever arm that pivots around a fixed point, with a bar or handles attached to the end of the arm for the user to lift. The weight plates are loaded onto pegs attached to the machine, and the user can add or remove plates to adjust the resistance.

Fitness IQ 475 What is time under tension and why is it important for muscle building?

Time under tension (TUT) is a term used in weightlifting and bodybuilding that refers to the amount of time a muscle is kept under strain during an exercise. TUT can be increased by slowing down the tempo of an exercise, adding pauses at certain points, or performing more repetitions with lighter weights.TUT is important for muscle building because it can increase the metabolic stress placed on the muscle, which is one of the key drivers of muscle hypertrophy (growth). This is because the increased time under tension creates more micro-tears in the muscle fibers, which in turn stimulates the muscle to repair and grow stronger.In addition, TUT can also increase the recruitment of muscle fibers, which means that more muscle fibers are being used during an exercise. This can also contribute to muscle growth.

Fitness IQ 475 What protein sources are best and worst for the environment

5 Best Protein Choices for the Environment

     • Milk.

     • Beans.

     • Tofu.

     • Eggs.

     • Chicken.

See more at this link

Fitness IQ 474 What is a very low carb diet? Very low-carbohydrate (less than 10% carbohydrates) or 20 to 50 gm/day. Low-carbohydrate (less than 26% carbohydrates) or less than 130 gm/day.

Fitness IQ 473 What is a VLCD? It is not for everyone, just a select few, and it is somethig that I can never suggest. A very low calorie diet is a clinically supervised diet plan that involves eating about 800 calories a day or fewer. They are sometimes considered for obese and severely obese people who are managing diabetes, going to have surgery or preparing for fertility treatment.

Fitness IQ 472 What is a front and back squat? Both front squats and back squats are compound exercises that target the lower body, but they differ in the placement of the barbell. In a front squat, the barbell is placed across the front of the shoulders, held in place by the hands and fingers. The lifter then lowers themselves into a squatting position, with their thighs parallel to the ground or lower, before standing back up. In a back squat, the barbell is placed across the upper back, resting on the traps. The lifter then lowers themselves into a squatting position, keeping their back straight and their hips back, with their thighs parallel to the ground or lower, before standing back up. The main difference between front squats and back squats is the way the barbell placement affects the position of the lifter's torso during the squat. In a front squat, the lifter's torso is more upright, which places more emphasis on the quadriceps and core muscles. In contrast, in a back squat, the lifter's torso is more inclined, which places more emphasis on the glutes, hamstrings, and lower back muscles. Another difference is the level of difficulty in performing the exercise. Front squats can be more challenging for beginners due to the requirement for more upper body strength and flexibility. On the other hand, back squats may be more accessible to beginners but may require more focus on maintaining proper form and technique to avoid injury.

Fitness IQ 471 Are Slightly Brown Bananas bad for you? Nope. Based on research, slightly brown bananas are safe to eat and can even be beneficial for your health. All bananas are a good source of dietary fiber, vitamins, and minerals, and as they ripen and turn slightly brown, their nutritional value actually increases in some ways. Studies have shown that as bananas ripen, their antioxidant levels increase, which may help protect against chronic diseases such as heart disease, cancer, and diabetes. Ripe bananas do have a higher glycemic index versus unripen bananas, but thatshould not be a concern for those without blood sugar issues.

Fitness IQ 470 Is Nutella Healthy? Although Nutella contains a small amount of calcium and iron, it's not very nutritious and high in sugar, calories and fat. Nutella contains sugar, palm oil, hazelnuts, cocoa, milk powder, lecithin and synthetic vanillin. It is high in calories, sugar and fat. See more here.

Fitness IQ 469 Is watermelon high in calories and sugar?

Watermelon is an exceptionally healthy fruit. Watermelon is low in calories and consists mostly of water and simple sugars. What’s more, it’s a good dietary source of both citrulline and lycopene, two powerful plant compounds.].  Due to its fructose content, it is considered high in FODMAPs, or fermentable short-chain carbohydrates.  Eating high amounts of fructose can cause unpleasant digestive symptoms in individuals who cannot fully digest them, such as those with fructose malabsorption. For most people watermelon is a perfect part a healthy diet. (see more here)

Fitness IQ 468 Why is pineapple good for weight loss and health? Pineapple is loaded with nutrition and it is very low in calories. Fresh or frozen, it is one of my favorite fruits.  One slice has only 42 calories, out of which just four per cent is carbs. In other words it contains a lot of water, but it is still very sweet and it is filling. The proteolytic enzyme Bromelin content is very high, which helps to break protein molecules in the body, which aids digestion and cuts down on bloating. This enzyme may also have lipolytic effects, which helps burn overall body fat (study). It is also loaded with fiber, which makes you feel full and manganese, which has many health benefits (see site).

Fitness IQ 467 Why is the Mediterranean diet so healthy? The typical Mediterranean diet foods—fish, nuts, plant oils, fruits and vegetables—help lower inflammation in your body, improve blood vessel function and reduce the risk of metabolic syndrome and diabetes. All of these benefits serve to keep your ticker ticking and your mind sharp. Research supports the use of the Mediterranean diet as a healthy eating pattern for the prevention of cardiovascular diseases, increasing lifespan, and healthy aging. When used in conjunction with caloric restriction, the diet may also support healthy weight loss. (see more here)

Fitness IQ 466 When should you see your doctor if you have chest pain? Chest pain can be due to a number of causes, but if a person has developed chest pain, especially while exercising, they should definitely see a doctor. In general, all chest pains should be evaluated by a physician unless there was a clear and reversible cause for it (mild trauma, cuts, burns, bruises, etc.)

Fitness IQ 465 What is Skinney Fat? “Skinny fat” is a term that refers to having a relatively high percentage of body fat and a low amount of muscle mass, despite having a “normal” BMI. People of this body composition may be at a heightened risk of developing diabetes and heart disease. See more here.If it’s not already part of your routine, exercising regularly and eating a balanced and nutrient-dense diet can help improve or maintain your body composition. see more

Fitness IQ 464 What is adipose tissue? Adipose tissue, otherwise known as body fat, is a connective tissue that extends throughout your body. It's found under your skin (subcutaneous fat), between your internal organs (visceral fat) and even in the inner cavities of bones (bone marrow adipose tissue).

Fitness IQ 463 How many fruits and veggies does the average person eat? Only 1 in 10 Adults Get Enough Fruits or Vegetables | CDC. The current Dietary Guidelines for Americans recommends that people needing 2,000 calories per day include 2 cups of fruit and 2.5 cups of vegetables in their daily diets. USDA food consumption surveys find that the average American falls far short—consuming only 0.9 cups of fruit and 1.4 cups of vegetables per day. Individuals choose foods based on taste, convenience, cost, and other factors, in addition to Federal dietary recommendations. Cost, in particular, has been cited as a possible barrier to higher fruit and vegetable consumption, especially for low-income households.

Fitness IQ 462 How many days do people last on a fad diets?

Fad diets usually last a few weeks or a few months so as soon as the diet is over it is easy to fall back into old habits and put back any weight that was lost. They don't teach how to eat for your continued health.

Fitness IQ 461 What is the best diet food? I click baited you into this one. There are so many foods that can help you diet by making you feel full and help with control your hunger hormones.

The following foods can support weight loss and boost your overall health in a variety of ways.

1. Lean Protein

Lean protein sources like chicken, turkey and grass-fed lean beef help keep you full, decrease cravings and stabilize blood sugar, says Feit. Plant-based proteins like legumes, beans and lentils have the same benefits, and they’re high in fiber as well, so they promote satiety. see more here

Fitness IQ 460 How many people are able to reach their New Year's Resolutions? 43% of all people expect to fail before February, and almost one out of four quit within the first week of setting their New Year's resolution. Most people quit before the end of January, and only 9% see their resolutions through until succession. 9% successfully keep their New Year's resolutions. See more here

Fitness IQ 459 What are the top 10 New Year's Resolutions?

Every year most people have at least one New Year’s resolution. The recurring themes each year include a more active approach to health and fitness, improved finances, and learning new things for personal and professional development. We can help with the top two:

     1     Exercise more

     2     Lose weight

     3     Get organized

     4     Learn a new skill or hobby 

     5     Live life to the fullest

     6     Save more money / spend less money

     7     Quit smoking

     8     Spend more time with family and friends

     9     Travel more

     10     Read more

See more here

Fitness IQ 458 What is in egg nog and what is it made of?

Eggnog, historically also known as a milk punch or an egg milk punch when alcoholic beverages are added. Eggnog is traditionally made with eggs, egg yolk, sugar, milk, heavy cream and vanilla extract. It's often spiked with brandy and topped with freshly grated nutmeg and/or cinnamon sticks. One cup will set you back 233 to 340 calories, not including the alcohol that may be added. Eggnog is high in calories and saturated fat because of the whole milk and heavy cream. It's also loaded with sugar. There are some lighter versions you can buy at the supermarket or healthy versions that you can make at home. They all still are high in calories.

Fitness IQ 457 What is in a Fruit Cake? Fruitcake (or fruit cake or fruit bread) is a cake made with candied or dried fruit, nuts, and spices, and optionally soaked in spirits. In the United Kingdom, certain rich versions may be iced and decorated. Fruitcakes are typically served in celebration of weddings and Christmas. This can be a high calorie items. Calories can range from 100 to 350 per average slice. Here is healthy recipe.

Fitness IQ 456 What are some heathy holiday foods? I alway say opt for real foods. Fruits, vegetables, nuts, and seeds are filling snacks that don't contain added sugars or unhealthy fats — both of which can lead to weight gain. Try to make you plates half veggies and fruit and then go from there. Turkey and Seafood are great protein sources around the holidays. They are both low in fat and high in protein. Sweet potatoes are a super food and there are so many ways to make dishes made with them healthier (examples: use monk fruit or stevia instead of sugar and olive oil instead of butter. Here are some great healthy holiday recipes.

Fitness IQ 456 I like to snack, but on healthy items. I consider snacks almost small meals. I consider a snack to be under a couple hundred calories. I typically have a piece of whole grain bread with a tbs. of peanut butter and a few slices of banana. According to snacking refers to the intake of foods during the day other than your main meals. Snacks typically consist of smaller food portions distributed between meals. While research on whether snacking aids weight loss is mixed, some evidence suggests that increasing your meal frequency through snacking may help manage hunger and improve blood sugar regulation. This seems to work for me. I typically have 1 to 2 snacks a day with my 3 main meals on some days or 4 meals on other days. I suggest aiming for snacks that include protein, fiber, and healthy fats, which help keep you full throughout the day. Here are 29 healthy, weight-loss-friendly snacks to add to your diet (see full article).

Fitness IQ 454 What's healthy at a convenience store? Not much but according to some websites you can find some, somewhat healthy items. In a pinch I typically get a Cliff or Quest Bar.

10 Surprisingly Healthy Foods You Can Find at Convenience Stores

          Jerky. The convenience-store staple that has fueled countless road trips is a good source of protein, which you need throughout the day to increase muscle synthesis.

     Cereal. ...

          Crackers. ...

          Cheese Sticks. ...

          Tuna. ...

          Pickles. ...

          Cottage Cheese. ...

          Fresh Fruits and Vegetables.-some stores may have

More items...

Making Healthier Food Choices at Convenience Stores - AARP

15 Healthy Convenience Store Snacks for Your Travels

          Veggie Sticks. As mentioned, pre-washed and pre-cut carrot and celery sticks make a perfect healthy snack option.

          Fresh Whole Fruit. ...

          Fresh Fruit Cups. ...

          Hard-Boiled Eggs. ...

          Cheese. ...

          Yogurt. ...

          Nuts. ...

          Cereal Cups.

More items...•Sep 15, 2019

15 Healthy Convenience Store Snacks for a Road Trip

Fitness IQ 453 What is a Healthy Fast Food from a Fast Food Place? Yes you can find something healthy at a fast food restaurant. Most of them sell at least one item that is somewhat healthy. I usually go for a grilled chicken sandwich and a salad. Sometimes in a pinch I get a Subway sub that has all the veggies, chicken or tuna, on whole wheat. If weight conscious go for half a sub. While most fast foods are based on cheap, unhealthy ingredients, many fast-food establishments now offer healthy alternatives see more here. Also visit this site, although I do not agree with a junior hamburger choice ( see website ).

Fitness IQ 452 Is Quinoa a Grain? Though technically a seed, Quinoa is classified as a whole grain and is a good source of plant protein and fiber. One cup cooked provides about 8 grams of protein and 5 grams of fiber. It is actually a seed from the Chenopodium quinoa plant. So no, it is not a grain. Whole grains (or cereal grains), like oats and barley, are defined as seeds extracted from grasses — not plants. Quinoa (pronounced “keen-wah”) is a type of edible seed that comes in various colors including black, red, yellow, and white. The plant has been cultivated for about 5000 years and is indigenous to the Andean region of South America, specifically Bolivia, Ecuador, Chile, and Peru. After the seeds are harvested they undergo processing to remove the natural saponins, a bitter-tasting chemical compound coating the exterior that acts as a natural pesticide. Quinoa is also naturally gluten-free and can be eaten safely if one has gluten intolerance such as celiac disease.

Fitness IQ 450 What is the Difference Between a Nut and a Seed? Seeds contain all the nutrients to nourish a brand new plant. Nuts are actually one type of seed that generally has a very hard shell. (The other two types of seeds are legumes and grains.) So, all nuts are seeds, but not all seeds are nuts. Nuts are actually the seeds of plants. Most are the seeds of trees; peanuts, however, are the seeds of a legume. Many, including walnuts and cashews, grow inside leathery fruits, with the nut corresponding to the peach pit (also a seed) within a peach.

Fitness IQ 449 Is Flaxseed good for you ? While there are no specific recommendations for flaxseed intake, 1-2 tablespoons a day is considered a healthy amount. One tablespoon of ground flaxseed contains 37 calories, 2 grams of polyunsaturated fat (includes the omega-3 fatty acids), 0.5 gram of monounsaturated fat and 2 grams of dietary fiber. It contains a lot of good stuff. According to the Mayo Clinic Omega-3 fatty acids are good fats that may help lower total cholesterol and low-density lipoprotein (LDL or bad) cholesterol levels, reduce inflammation and reduce the risk of certain cancers. Fiber can help relieve constipation, control cholesterol levels and keep you feeling full longer. Flaxseed also contains lignans, which provide antioxidant protection. One small study suggested that it could help decrease bad visceral, belly fat. Although flaxseed reduces testosterone levels in men, it still has many health benefits. Similarly, studies conducted on women with polycystic ovary syndrome (PCOS) showed that using flax seeds significantly reduces testosterone and symptoms associated with hyperandrogenism. Although these studies show flaxseed’s testosterone-reducing capabilities, scientists need to conduct them at larger scales to determine just how much they affect sex hormone metabolism in both males and females (research). I have no probably including 1-2 tbs. In my diet.

Fitness IQ 449 How much aerobic fitness do you lose as you age? Significant decreases in aerobic capacity have been found after the age of 40 years, such that at the age of 65 years it has approximately 30% less capacity. Much of the loss is do to lack of activity. Those who keep up an exercise program can maintain a degree of aerobic fitness and strength. Aerobic capacity declines generally 3% to 6% each decade in the 20s and 30s, but after age 70 the rate of decline accelerated to more than 20% per decade. This is simiilar to muscle loss. Although there is not much decline in your muscles between ages 20 and 40, after age 40 there can be a decline of 1% to 2% per year in lean body mass and 1.5% to 5% per year in strength.

Fitness IQ 448 How much Muscle Mass do you Lose as you Age? According to Harvard Health age-related muscle loss, called sarcopenia, is a natural part of aging. After age 30, you begin to lose as much as 3% to 5% per decade. Most men will lose about 30% of their muscle mass during their lifetimes. Less muscle means greater weakness and less mobility, both of which may increase your risk of falls and fractures. A 2015 report from the American Society for Bone and Mineral Research found that people with sarcopenia had 2.3 times the risk of having a low-trauma fracture from a fall, such as a broken hip, collarbone, leg, arm, or wrist.

Fitness IQ 447 How much does walking speed slows as we age? According to research from 2011, walking speed decreases slightly each year as you age. This averages out to a difference of 1.2 minutes slower for every kilometer or. 62 mile at age 60 than at age 20. Walking is a wonderful way to help prevent decline in physical function that often accompanies aging.So help prevent that decline by getting out there and prevent that decline.

Fitness IQ 446 What is a good 5K Time running an walking? Everyday runners can aim to complete a mile in about 9 to 12 minutes. This means you'll finish a 5K in about 28 to 37 minutes. Walkers can expect to complete a mile in about 15 to 20 minutes. Walking at a brisk pace should enable you to finish a 5K at around the hour mark. To learn more about good 5K times based on age see our page.

Fitness IQ 445 What is Forefoot Walking/Running? Forefoot runners land on the ball of their foot or on their toes. As they stride, their heel may not hit the ground at all. This stride can cause your body to lean forward. It may put additional strain on your toes and calf muscles. Some say running on toes makes you faster and help you cover more distance without getting tired easily. When you heel strike, your body has to work harder, creating a disadvantage for you. Running on forefoot creates more power and engages more muscles. Because of the stark reductions in net impact forces, forefoot running may be more safe on the joints, muscles and bones of any runner, but especially heavier runners. The is why forefoot running may be key in making a big difference in putting a heavier runner on safer ground towards making big weight loss gains.Research support these statements but if do not suggest starting to run forefoot right off the bat. You need to strengthen your calfs for a few week and or introduce in increments forefoot running or a combination of them both.

Fitness IQ 444 Running burns more than twice as many calories per minute as walking when speeds are below 4 mph. For a person who weighs 160 pounds, walking at a pace of 3.5 miles per hour for 30 minutes burns about 156 calories. Running at 6 mph for the same time burns about 356 calories. Interestingly, when walking speed approach 5 MPH the calories burnt are about the same as running. That is why Fitness Walking is so beneficial. It can have the calorie burning effects of running without the impact.

Fitness IQ 443 Running is characterized by high peak forces and short contact times, while walking is characterized by lower peak forces and longer contact times. At higher speeds, contact times will be even shorter, but this will necessitate higher peak forces in order to support body weight. Typically, these forces are normalized to the body weight of the runner, and values are often seen of between 1.5x and 3x the runners body weight. Whenever people walk, their foot exerts a force on the ground. The ground then exerts an equal force which points in the opposite direction. It is this force (force due to friction) that allows the person to move forward.

Fitness IQ 442 What is the difference between Running and Jogging? Some consider jogging slow running. I just call slow running " Running ". Others say there are no hard and fast rules for jogging vs. running pace, most sources put the cutoff point at around 6 miles per hour. So, if you cover the equivalent of 6 miles or more in an hour (10-minute per mile pace or 30 minutes for a 5K race), then you're running; if you cover less than that, you're jogging.

Fitness IQ 441 How long does it take to get out of Shape? It happens fast unfortunately. I have clients say that just a week off they can feel it. Researchers suggest that it takes two to four weeks of inactivity for there to be a notable change in your conditioning.  Inactivity for most people (non-athletes) will result in decreased muscles strength at a rate of one to three percent per day with noticeable strength loss occurring after about two and a half to three weeks. Significant reductions in aerobic ability also called VO2 max occur within 2 to 4 weeks of detraining. Highly trained individuals might lose anywhere from 4 to 14 percent in this time, while beginners' VO2 max declines to a lesser extent. Athletes definitely need time off in their training. It is major part of periodization training cycles. I can say most people are not athletes so do not take more than a week off or you will feel a difference.

Fitness IQ 440 How long does it take to get in Shape? This is a very hard question. It is all based on your initial level of fitness and goals. It may take a considerable amount of time, but in most cases it just takes a matter of a few sessions to notice that you feel and can move better. You also have to define what being in shape means to you. In defining that please take into consideration your age and your e clients sayentry point to fitness. I simply have many people look at my website I am Fit. From there you can test yourself. I typically tell people to first look at the I am Healthy Fit. Do the tests listed there. If you passed all the physical tests you are in adequate shape in my opinion. If not work on the program suggested there or talk to us. Generally fitness metrics of strength, endurance, and aerobic capacity improves within weeks of starting a well rounded fitness program. But remember it just takes a week of no training to see a decline in fitness. I must point out it takes a few months to see noticeable changes in the mirror, unless you are following a fat loss program.

Fitness IQ 439 What are the benefits of Fitness Classes? Group fitness is a great option for those who want help staying motivated, sticking to a routine, or even just need some accountability. Most group fitness sessions are led by a certified instructor, so you can expect more direction and form corrections than a solo gym workout. The set schedule and group of people create accountability. Studies have found that supportive accountability measures (like a class setting) help adults achieve their fitness goals, as well as goals in other areas of life. The Assessment of Supportive Accountability in Adults Seeking Obesity Treatment: Psychometric Validation Study.

(see more here)

Fitness IQ 438 What is sport specific training? Sport-specific training programs are carefully crafted to focus on conditioning the body and mind to excel through the unique demands for endurance, speed, agility, balance and recovery required by each sport as well as minimize injury.

Fitness IQ 437 What is functional training?

Functional training refers to training methods that help build strength and endurance to support everyday movement and activity. Functional training often includes compound exercises that work more than one muscle group at a time (as this is how our body moves day to day), an emphasis on total core strength, and high-intensity cardiovascular conditioning.

Fitness IQ 436 What is foam rolling? Foam rolling is the most common form of self-myofascial release which can help release knots within your muscles, improve flexibility, and help correct muscle imbalances. he focused manual pressure and stretching used in myofascial release therapy loosen up restricted movement, leading indirectly to reduced pain. Many studies have found that massage, chiropractic manipulation and similar manual therapies work as well as other treatments for back pain.

Fitness IQ 435 What is a EPOC?EPOC stands for “excess postexercise oxygen consumption.” Essentially, it is a period of time where your body’s metabolism is elevated after your workout. If you have ever finished a workout, showered, and are still a little sweaty or flushed, you have likely experienced EPOC. It typically occurs after performing high-intensity exercise. Also known as oxygen debt, EPOC is the amount of oxygen required to restore your body to its normal, resting level of metabolic function (called homeostasis). The EPOC effect for HIIT training lasts for 72 hours plus. In effect, what happens is that we “burn” a certain amount of calories during exercise, but depending on what type of exercise you do, you can extend the caloric burn for hours, on up to days after your exercise session. Some researchers have even found that HIIT increases your metabolism after exercise more so than jogging or weight training. The same study also found that HIIT could shift the body's metabolism toward using fat for energy rather than carbs.

What are a few signs of EPOC?

          Increased heart rate post exercise.

          Out of breath post exercise.

          Increased sweating post exercise.

          Increased appetite post exercise. These are all signs that your body is still working to cool you down, restore your body and create balance again post exercise.

Fitness IQ 434 What is a EMOM? EMOM, an acronym for "every minute on the minute" is a form of high-intensity interval training (HIIT) that has you pounding out the reps to a different exercise at the start of each minute. So if you finish the required reps in 40 seconds, those 20 remaining precious seconds are all yours to catch a breath.For example, if you are instructed to perform 10 Squats EMOM for five minutes, and it took you 15 seconds to complete the burpees, the remaining 45 seconds would be your rest period before you do your next set of burpees.

Fitness IQ 433 What is a Dynamic Stretching? Dynamic stretches require active extension to move a joint through its available range of motion. Dynamic stretches are perfect for warming up your body before your workout. Static stretches on the other hand involves stretching a muscle to near its furthest point and then holding that position for at least 15 or 20 seconds. The emphasis is often to focus on a single muscle group with each stretch. Although dynamic stretching requires more thoughtful coordination than static stretching, it has gained popularity with athletes, coaches and trainers. Research has shown that dynamic stretching is effective for increasing flexibility, maximal muscle strength, sprint and vertical jump performance. Static stretching is generally viewed as more safe, but if used prior to athletic performance it can be decrease performance and some think it may increase injury, but I am not sure of that.

Fitness IQ 432 What is a Drop Set? A drop set is a strength training method that begins with a strength exercise performed with heavy weight. When you become fatigued, you reduce (or “drop”) the weight and continue performing the exercise. Drop sets can be a beneficial way to build strength and endurance. It also adds variety to your training. (See more here)

Fitness IQ 431 What is DOMS? We have all experienced this. I know I have. Delayed onset muscle soreness (DOMS) is the muscle pain you feel after a workout. DOMS does not occur during a workout but typically starts after a day, peaks after 24 to 72 hours, and starts easing up after that. DOMS may last up to five days, and anything longer is not normal. Many people think that they need it for muscle growth. Studies have shown that DOMS is not associated with muscle growth, and in many cases you get better growth with less DOMS. For example, people who train very infrequently or only train each body part once per week often report intense DOMS, however, many of them struggle to build muscle. DOMS usually occurs becuase of novel exercsie, especially if the muscle is lengthened a lot. Example would be climbing or running downhill.

Fitness IQ 430 What is a compound exercise? It is a resistance training exercise that works more than one muscle group. A good example is a thruster or squat to press, which combines a squat motion that goes into a shoulder press motion. The biggest benefit of compound exercises may be that they are an efficient use of your time. If you only have a limited amount of time to exercise, you’ll work more muscles and build more strength by focusing on compound exercises.

Fitness IQ 430 What is a Circuit in Fitness? A circuit consists of a series of exercises that are performed one after another with little to no rest in between. Circuit training is a combination of two or more exercises performed with short rest periods between them for either a set number of repetitions or a prescribed amount of time. One circuit is when all of the chosen exercises have been completed. Multiple circuits can be performed in one training session. I employ circuit training a lot in my own training as well with others. There are many benefits of it. ( see more here ).

Fitness IQ 429 What is Anaerobic mean?

The term anaerobic refers to activities that do not require oxygen. High-intensity exercises that are performed for a short duration of time such as sprinting and heavy strength training are considered anaerobic. Anaerobic exercises are beneficial for building strength and power. Lactic acid typically builds in the muscle when doing anaerobic exercise, which gives the musce a burning feeling.

Fitness IQ 428 What is Aerobic mean? Aerobic exercise is any type of cardiovascular conditioning. It can include activities like brisk walking, swimming, running, or cycling. You probably know it as “cardio.” By definition, aerobic exercise means “with oxygen.” Your breathing and heart rate will increase during aerobic activities. Aerobic exercise helps keep your heart, lungs, and circulatory system healthy.

Fitness IQ 428 What does AMRAP stand for?  AMRAP is an acronym that stands for “as many rounds as possible” or “as many repetitions as possible” depending on the instructions during the workout. Generally, during an AMRAP workout, you will be instructed to perform certain exercises as many times as you can with good form within a specific period of time. For example, if your workout consisted of a 10-minute AMRAP of 10 burpees, 10 push-ups, and 10 squats, you would complete those three exercises one after another as many times as you can in 10 minutes.

Fitness IQ 427 Reps in Reserve (RIR) is the amount of reps you have left in the tank after completing a set or in other words, how many more reps could you have done before reaching failure on a set. When it comes to lifting weights for building muscle we just need to do enough that we stimulate our muscles to adapt. This does not mean go to complete failure where it feels like your muscles are going to explode and you cannot do any more reps. All you have to do, according to the latest research is perform a set with 3 reps in reserve to get the effect ( a 3 RIR ).This means if you doing an exercise for 10 reps would get you to complete failure then you will get the majority of muscle building benefits by stopping at 7 reps. So when training you generally should leave 1-3 reps in reserve when performing a set. Will sets still be tough? Yes, but you should never grind out or force reps. This has been shown to be effective in novice lifters and experienced lifters (study). Please see this study as well.

Fitness IQ 426 What is a supplement and does the FDA regulate? A dietary supplement is a product taken by mouth that contains a "dietary ingredient" intended to supplement the diet. The "dietary ingredients" in these products may include: vitamins, minerals, herbs or other botanicals, amino acids, and substances such as enzymes, organ tissues, glandulars, and metabolites. Manufacturers and distributors do not need FDA approval to sell their dietary supplements. This means that FDA does not keep a list of manufacturers, distributors or the dietary supplement products they sell (see more here).

Fitness IQ 425 Is walking backwards good for you? Believe it or not it is. A study showed that backward walking positively affected gait and balance ability after a 4 week intervention (study). Many people do this to improve performance. See more here.

Fitness IQ 422 What is a starchy plant? Starchy vegetables include potato, corn, peas and lentils, while non-starchy varieties include broccoli, tomatoes, cauliflower and mushrooms (see more here).

Fitness IQ 421 How many calories of stored carbs and fat do we have stored on our body? Our body has a limited ability in storing carbs (1800 calories) unlike fat (60,000 to 100,00 calories). See next page. Therefore we need to consume them daily.

Fitness IQ 420 What is the single best food for your heart? There is none. It takes a wide variety, but in my opnion it would be olive oil.  According to Harvard Health many studies continue to confirm the health benefits of the Mediterranean diet, which cuts the risk of heart disease and stroke. The diet’s nutritional benefits probably come from various sources, but the generous use of olive oil appears to be a key contributor. See full list of foods. I would recommend as well to eat a Mediterannean Diet.

Fitness IQ 417 What is a good resting heart rate? According to the Mayo Clinic normal resting heart rate for adults ranges from 60 to 100 beats per minute. Generally, a lower heart rate at rest implies more efficient heart function and better cardiovascular fitness. For example, a well-trained athlete might have a normal resting heart rate closer to 40 beats per minute.

Fitness IQ 416 What foods make you feel full?

These types of foods tend to score high on a scale called the satiety index.

          Boiled potatoes. Potatoes have been demonized in the past, but they're actually very healthy and nutritious. ...

          Eggs. Eggs are incredibly healthy and nutrient-dense. ...

          Oatmeal. ...

          Fish. ...

          Soups. ...

          Meat. ...

          Greek yogurt. ...


More items...

Fitness IQ 415 What is Satiety? This is an important concept in weight loss. I suggest foods and ways to eat to cause this. Satiety is a state of being completely full, but the related adjective satiated is much more commonly used to describe someone who has eaten enough.

Fitness IQ 414 How many calories in a Chocolate Chip Cookie? One of my favorites ( occassionly ). A homemade chocolate chip cookie is likely to provide about 75 calories and 4.5 grams of fat. A homemade brownie (made from a prepared mix like Betty Crocker) is likely to provide about 100 calories and one gram of fat.  And what about Christmas cookies?

(see article)

Fitness IQ 413 Healthy Christmas Cookies. Do they actually exist. Well Cooking Light suggest they do ( see site ). I will be making my cookies extra healthy this year. I will be using Olive Oil instead of butter (yes you can bake with oilive oil) and my newly discovered Monk Fruit instead of sugar (see my article). I will also be using whole wheat flour, oatmeal, nuts, and raisins for a healthy, but yes, high calorie treat.

Fitness 412 IQ What are some great healthy protein sources? (see article) has a great list of protein sources. Please see list. A couple notes: try npt to consume red meat more than once or twice a week. Beans and Oats are not complete proteins so they should be eaten with complimentary proteins (see IQ 410). Also, Soy especially for men as well as women in some cases should be eaten in moderation.

Fitness IQ 411 What Vegan Foods are Complete Proteins?

It is best to have complete protein source at each meal. Here are some vegan soruces. See full article here

See article at

Here are 13 nearly complete protein sources for vegetarians and vegans.

          Quinoa. Quinoa is an ancient grain that looks similar to couscous but has a crunchy texture and nutty flavor. ...

          Tofu, tempeh, and edamame. ...

          Amaranth. ...

          Buckwheat. ...

          Ezekiel bread. ...

          Spirulina. ...

          Hemp seeds. ...

          Chia seeds.

Fitness IQ 410 What is a Complete and Incomplete Protein Complete proteins have all the essential amino acids our bodies need. Animal-based protein like meat, poultry, fish, eggs, milk, and cheese are considered complete proteins. Quinoa and soy are plant-based complete proteins. Incomplete proteins don't include all the essential amino acids. By combining complementary proteins -- grains, like rice or bread, and plant-based protein sources, like peanuts, peanut butter or peanuts or beans – you create a complete protein.

Fitness IQ 409 What is Satiety and how to improve it? Satiety (pronounced "sa-TIE-atee"). It's a buzzword for the state of feeling full, one word in a new vocabulary that includes terms like "energy density," "sensory-specific satiety', and "volumetrics" acccording to WebMed. Please see this article to see foods that are really filling (Article). My go to ones are vegetables, beans, oatmeal, yogurt, cottage cheese, and at times boiled sweet potatoes.

Fitness IQ 408 How is Excess Sugar bad for you? When you eat excess sugar, the extra insulin in your bloodstream can affect your arteries all over your body. It causes their walls to get inflamed, grow thicker than normal and more stiff, this stresses your heart and damages it over time. This can lead to heart disease, like heart failure, heart attacks, and strokes. It can affect kidneys, sexual health, pancrease, liver, skin, joints, teeth. ( See more ) Remember men only 150 and women 100 calories a day of added sugar according to the AHA.  

Fitness IQ 408 How does breathing through your nose help your teeth? There are numerous benefits to nasal breathing and dangers to mouth breathing. Harvard Health suggests that mouth breathing can dry out your gums and the tissue lining your mouth, leading to a change in the natural bacteria, which can promote gum disease and tooth decay. Dry mouth also change the acidity levels in your saliva and throw off the pH balance in your mouth. Ultimately, this makes a more corrosive environment for your teeth that can facilitate tooth decay ( see more here ).

Fitness IQ 407 What is the minimum amount of exercise you should do daily? I am in the camp that small, regular bouts of physical activity can pay huge health dividends. As little as 5 to 10 minutes of continuous movement has been shown to be helpful. You can easily just climb a flight of stairs, run in place, march in place, or go out for a walk at points during your day.  That being said there are defined guidelines based on years or research. The U.S. Department of Health and Human Services (HHS), ACSM, ACE, and HAA has long recommended a weekly minimum of 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise. (Walking and easy cycling are two “moderate” forms of physical activity, while hiking uphill or running are considered “vigorous) HHS also recommends twice- weekly “muscle-strengthening” training sessions, which includes activities like weight lifting. A 2018 research review conducted by the group of scientists tasked with updating the HHS guidelines supported these exercise minimums.

Fitness IQ 406 Is Coconut Water Good for You? I guess it is ok, but what is wrong with water and having fruits and veggies instead. According to WebMed there are some health benefits to drinking coconut water. It’s an all-natural way to hydrate, cut sodium, and add potassium to diets. Most Americans don’t get enough potassium because they don’t eat enough fruits, vegetables, or dairy, so coconut water can help fill in the nutritional gaps. Beyond that, the scientific literature does not support the hype that it will help with a laundry list of diseases. (See more at WebMed)

Fitness IQ 405 Is Red Meat bad for you? According to Harvard Health a diet rich in red meat is linked to many health problems, such as heart disease, type 2 diabetes, and colorectal cancer. A Harvard-led study published online June 12, 2019, by BMJ suggests that boosting your red meat intake increases your risk for early death. ( See More )

Fitness IQ 404 What is the best way to combat stress? According to

It might seem contradictory, but putting physical stress on your body through exercise can relieve mental stress.

The benefits are strongest when you exercise regularly. People who exercise regularly are less likely to experience anxiety than those who don’t exercise.

Fitness IQ 403 What is Health Literacy? Health Literacy is the ability to acquire, process, understand and communication health information in order to make healthy decisions about oneself. Believe it or not almost 90% of the US population is health illiterate.

Fitness IQ 402 What are some good healthy protein sources?

Here is a list of 20 delicious foods that are high in protein.

          Eggs. Whole eggs are among the healthiest and most nutritious foods available. ...

          Almonds. Almonds are a popular type of tree nut. ...

          Chicken breast. Chicken breast is one of the most popular protein-rich foods. ...

          Oats. ...

          Cottage cheese. ...

          Greek yogurt. ...

          Milk. ...


See more at

I would limit the egg yolks to one a day if you have good cholesertol and limit lean red meat to 2 x a week.

Fitness IQ 401 I am Fit Program (see

Fitness IQ 400 How many Grams of Protein do you need a day?

It is much less than you think. According to the Dietary Reference Intake report for macronutrients, a sedentary adult should consume 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. That means that the average sedentary man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams. Most people meet that amount in one meal. I always suggest to have some form of protein at every meal, where at least one is a non-animal based form of protein.

Fitness IQ 399 Are there any benefits from walking backwards? Believe it or not there just might be. I do include it in some of my aerobic classes because we lose that ability as we age. It may improve your balance and help strengthen muscles in a different way. While walking normally (forward motion) is something that we do everyday without any conscious thought, walking backward can help you improve your leg endurance and aerobic capacity more rapidly. That’s because the challenge you are placing on your body is greater. You’re forcing your body to adapt to new and unfamiliar demands, which promotes improvements and growth in your physical fitness. A study found that backward running reduced anterior knee pain compared to forward running. Another study found that a combination of backward running and walking may improve cardiorespiratory fitness and change body composition. See more here.

Fitness IQ What are High Non-Animal Protein Based Foods?

Fitness IQ 398 What foods are bad for arthritis? Well there are deinitely foods that you should avoid to decrease inflammation.

Foods that cause inflammation from Harvard Health

Try to avoid or limit these foods as much as possible:

          refined carbohydrates, such as white bread and pastries

          French fries and other fried foods

          soda and other sugar-sweetened beverages

          red meat (burgers, steaks) and processed meat (hot dogs, sausage)

          margarine, shortening, and lard

Anti-inflammatory foods

An anti-inflammatory diet should include these foods:


          olive oil

          green leafy vegetables, such as spinach, kale, and collards

          nuts like almonds and walnuts

          fatty fish like salmon, mackerel, tuna, and sardines

          fruits such as strawberries, blueberries, cherries, and oranges

Research shows that dietary interventions, such as eliminating certain foods and beverages, may reduce symptom severity in people with inflammatory arthritis and osteoarthritis, as well as improve their overall quality of life.

Here are 8 foods and beverages to avoid if you have arthritis. (see Healthline)

Fitness IQ 397 Is Tea good for you? Tea, especially green tea, is often said to be good for your health. Tea contains substances linked t a lower risk for heart disease, cancer, and diabetes. But keep tea's healthy boost in perspective. The Harvard Health article says tea consumption, especially green tea, may not be the magic bullet, but it can be incorporated in an overall healthy diet with whole grains, fish, fruits and vegetables, and less red and processed meat.

Fitness IQ 396 Is there a virus that can make you fat? Yes there is. According to an article that is well supported a virus that causes obesity Adenovirus-36 (Adv36) is a human “common cold” virus that is easily caught from an infected person who is coughing or sneezing, or if they do not wash their hands after having a bowel movement. At least one-third of people affected by obesity have been infected and multiple investigators all around the world have started to work on this virus (see article).

Fitness IQ 395 Is Coffee Bad for You? According to Harvard Health drinking two to five daily cups of coffee may protect against heart disease, diabetes, and some cancers, but too much can cause problems like anxiety, nervousness, and insomnia. Now, a review of existing research suggests that a moderate approach to coffee is the best medicine. Scientists can't say for sure why coffee is healthy. Given that the benefits are more strongly related to coffee compared with other caffeinated drinks, they likely result from ingredients in coffee other than caffeine.

Fitness IQ 394 Are certain foods bad for arthritis? It depends. If you have osteoarthritis (wear and tear disease of the joint) you should eat a healthy diet, which does not exclude healthy foods like wheat, barley, grains as well as casein found in milk. If you have inflammatory arthritis those items should be discussed when you speak to your doctor or physician.

Below are eight foods that are associated with increased inflammation and should be limited for people who have osteoarthritis.

          Sugar. ...

          Salt. ...

          Saturated Fat and Trans Fats. ...

          Refined Carbs. ...

          Omega-6 Fatty Acids. ...

          Dairy. ...

          Alcohol. ...


Regarding Dairy this is the full fat version. The lowfat version should not be much of an issue.

According to those with Rheumatoid Arthritis should avoid all of the above and

          Processed and Red Meat (we all should avoid this)

          Foods High in AGE

          Gluten Containing Foods

Fitness IQ 393 Are nightshade foods bad for you?Nightshade is a family of plants that includes tomatoes, eggplant, potatoes, and peppers. Some people with IBD or autoimmune disease or sensitivities to might want to avoid, but if you do not I do not think that they should not be part of a healthy diet.

According to

• Nightshades are nutrient-dense foods that may provide a number of health benefits through their vitamin, mineral, fiber, and antioxidant content.

• Some animal studies suggest that nightshades could have negative effects in people with IBD, but more research is needed in humans before recommendations to eliminate nightshades can be made.

• People claiming to have nightshade sensitivities have found symptom relief by avoiding them, though there’s no research supporting this. Others have rare allergies to nightshades.

• People claiming to have nightshade sensitivities have found symptom relief by avoiding them, though there’s no research supporting this. Others have rare allergies to nightshades.

• Eliminating nightshades means missing out on some important nutrients. However, there are many other nutrient-rich foods you can try.

• Nightshade vegetables contain important nutrients and provide many health benefits. Most people are encouraged to eat them. Other people may choose to avoid nightshades due to sensitivities.If you feel that you’re sensitive to nightshades, there are plenty of other fruits and vegetables you can eat instead as part of a healthy diet.


Fitness IQ 392 Where did 10,000 steps come from? The 10,000 steps a day target seems to have come about from a trade name pedometer sold in 1965 by Yamasa Clock in Japan accodring to the The Conversation Website. The device was called “Manpo-kei”, which translates to “10,000 steps meter”. This was a marketing tool for the device and has seemed to have stuck across the world as the daily step target (see site).

Fitness IQ 391 How many steps do I really need to get daily? According to the Mayo Clinic the average American walks 3,000 to 4,000 steps a day, or roughly 1.5 to 2 miles. They suggest that a good idea to find out how many steps a day you walk now, as your own baseline. Then you can work up toward the goal of 10,000 steps by aiming to add 1,000 extra steps a day every two weeks. But recent studies suggest that 4500 steps is not bad. One study, involving more than 16,000 women over the age of 60, also suggests that 4,500 steps per day is enough to help extend the human lifespan. In comparison to taking no steps at all, researchers find each additional 1,000 steps contributes to a 28 percent decrease in death among study participants. So aim for 4500 and then add to it. (Study)

Fitness IQ 390 How much fiber does the average American get?

Despite health benefits of fiber, most Americans get less than half the suggested amounts of daily fiber. The popularity of very-low-carbohydrate diets, like the ketogenic and the Atkins diet, hasn’t helped matters. Fiber is a form of non-digestive carbs. It hard to learn when talking to people how little fiber they eat. Typically most people I speak to about nutrition barely get enough of the USDA’s requirement of Fruits and Veggies (Read More). On average American adults eat 10 to 15 grams of total fiber per day, while the USDA's recommended daily amount for adults up to age 50 is 25 grams for women and 38 grams for men according to Harvard Health. Women and men older than 50 should have 21 and 30 daily grams, respectively. (Read More)

Fitness IQ 389 How Much Sugar Should You Eat? When it comes to processed sugar (not from fruit) the American Heart Association AHA suggests an added sugar limit of no more than 100 calories per day (about 6 teaspoons or 24 grams of sugar) for most women and no more than 150 calories per day (about 9 teaspoons or 36 grams of sugar) for most men. There's no nutritional need or benefit that comes from eating added sugar. Some authorities suggest natural sugar in fruits and vegetables does not count toward the daily intake. Natural sugars obtained from fruits and vegetables are high in fiber, which reduces blood sugar spikes. When it comes to natural sugar from fruit I suggest 1-3 servings a day as a good goal.

Fitness IQ 388 What is the best interval for High Intensity Interval Training.  According to research high intensity interval training (HIIT) is only effective for improving aerobic fitness (aerobic capacity) when performed at 60-second intervals, according to new research from Liverpool John Moores University, presented today (Tuesday 17 December 2020) at The Physiological Society early career conference, Future Physiology 2019: Translating Cellular Mechanisms into Lifelong Health Strategies. This is far more than the 20 Seconds used with Tabata or 30 seconds many trainers like myself use. See Study This means increase some of your intervals to 60 seconds if you can when doing HIIT. Other studies have shown intervals that are shorter have fitness benefits. Other HIIT research suggests that the range of work and recovery for each interval be 15 seconds up to 2-3 minutes in duration (depending on the ratio of work-to-recovery used). The total duration of a HIIT session should be about 20-60 minutes in length, with warm up and cool down included in that time, although some research has shown less to be effective (See More Here).

Fitness IQ 387 Why are berries so good for you? Berries are some of the healthiest foods you can eat, as they're low in calories but high in fiber, vitamin C, and antioxidants. Many berries have proven benefits for heart health. These include lowering blood pressure and cholesterol, while reducing oxidative stress. Berries may improve blood sugar and insulin response when consumed with high-carb foods or included in smoothies. I love berry smoothies. (See more at link).

Fitness IQ 386 What is better a BB or DB for training? This is a question that gets hotly debated. Because of the stability requirement, ease of use from setting up to storage, and variety of motions that a DBs offers, it is my pick of which one is better. If you are looking to shape your muscles I feel DBs offers a wide variety of motions and greater muscle isolation than a BB, which is needed to shape a muscle. If you are looking to get stronger for most sports both can probably get you where you want to be. If you are trying to be more functional then the DB is the choice because of the variety of motions.  If you want to be a competitive lifter and/or get greater mass then you need to work the BB, but use DBs for secondary exercises. Why BB for mass development: With a barbell you can lift heavier weights and incorporate progressive overload into your training easily since you have the barbell rack to help you get in place. Getting in proper place with heavy DBs can be difficult, example DB Bench Press.

Fitness IQ 385 What is a BB and a DB?

Barbell BB

a long metal bar to which disks of varying weights are attached at each end, used for weightlifting. Both hands are on the same bar.

Dumbbell DB

a short bar with a weight at each end, used typically in pairs for exercise or muscle-building. One hand is used with each dumbbell, typically exercises are with both hands and two dumbbells.

General properties barbells:

-More stable than the dumbbell variant of the same exercise.

-Allows more weight to be used compared with the dumbbell variant of the same exercise.

-Will require less effort from stabilizing muscles compared with the dumbbell variant of the same exercise.

 General properties dumbbells:

-Less stable than the same exercise using a barbell.

-Allows less weight to be used compared with the barbell variant of the same exercise.

-Will require more effort from stabilizing muscles compared with the barbell variant of the same exercise.

Fitness IQ 384 What are pulses (beans) so good for you?

Beans and legumes are some of the most underrated foods on the planet according to and other sources. I ahve them at one or two meals a day. They are excellent sources of dietary fiber, protein, B vitamins and many other important vitamins and minerals. There is good evidence that they can help reduce blood sugar, improve cholesterol levels and help maintain a healthy gut. They are also a great replacement for meat as a source of vegetarian protein.(see more)

Fitness IQ 383 What are pulses?

What are examples of pulses?

Pulses include all beans, peas and lentils, such as:

          baked beans.

          red, green, yellow and brown lentils.

          chickpeas (chana or garbanzo beans)

          garden peas.

          black-eyed peas.

          runner beans.

          broad beans (fava beans)

          kidney beans, butter beans (Lima beans), haricots, cannellini beans, flageolet beans, pinto beans and borlotti beans.

Fitness IQ 382 What is a serving of veggies? According to the dietary guidelines, an adult consuming 2,000 calories per day should be eating 2 1/2 cups of vegetables and two cups of fruit per day. This is quite a leap from the typical American diet, which includes a mere cup and a half of veggies and one cup of fruit per day, according to the USDA. The USDA's Dietary Guidelines recommend adults eat anywhere from 5 to 13 servings of fruits and vegetables per day depending on age, gender, physical activity, and overall health. One serving is defined as 1 cup of raw leafy vegetables, 1/2 cup of cooked or chopped raw vegetables, or 3/4 cup of vegetable juice.

Fitness IQ 381 Is Yogurt Good for you? I certainly hope so. It is where I get 1/3 of my protein daily. According to Medical News Today yogurts can be high in protein, calcium, vitamins, and live culture, or probiotics, which can enhance the gut microbiota. These can offer protection for bones and teeth and help prevent digestive problems. According to Harvard Health we need calcium and vitamin D to keep our bones strong, especially after menopause. Greek yogurt they say is one of the best ways to get both of those nutrients. It's low in fat, and a single 8-ounce serving delivers about a third of the calcium we need each day. Greek yogurt is best, because it packs in about twice the protein of regular yogurt. Just avoid the highly sweetened brands. A healthier option is to top plain Greek yogurt with fresh or frozen berries. Some suggest that it is associated with better immune system function, weight management and reduced inflammation as well. If you want some sweetness try those sweetened with Stevia or take 1-2 tbs of all fruit jam and mix it in. What is Stevia? Check us out net week.

Fitness IQ 380 How many calories does jumping rope burn? Actually a good deal. Jumping rope is a full-body workout, so it burns many calories in a short time. For an average-sized person, jumping rope might even burn more than 10 calories a minute. See more here

Fitness IQ 379 Are cornflakes healthy? According to several websites they are, while others suggest they are not that great. They do have added sugar but not like many other cereals. They are though low in fiber, which is a big issue. I would say try not to have all the time, but you can include them as part of a healthy diet. They are inexpensive. Maybe try Bran flakes, plain cheerios, and unflavored shreeded wheat or oatmeal for added health benefits because of their low sugar content and more fiber.

Please see this website for how to pick a cereal. Tips to find the healthiest breakfast cereals

Fitness IQ 378 Is tea healthy to drink? Tea, especially green tea, is often said to be good for your health. Tea contains substances linked to a lower risk for heart disease, cancer, and diabetes. (see article). Health Benefits of Tea: Green, Black, and White Tea (from WebMed). Tea is a name given to a lot of brews, but purists consider only green tea, black tea, white tea, oolong tea, and pu-erh tea the real thing. They are all derived from the Camellia sinensis plant, a shrub native to China and India, and contain unique antioxidants called flavonoids. The most potent of these, known as ECGC, may help against free radicals that can contribute to cancer, heart disease, and clogged arteries. All these teas also have caffeine and theanine, which affect the brain and seem to heighten mental alertness. The more processed the tea leaves, usually the less polyphenol content. Polyphenols include flavonoids. Oolong and black teas are oxidized or fermented, so they have lower concentrations of polyphenols than green tea; but their antioxidizing power is still high. Here's what some studies have found about the potential health benefits of tea: See more

Fitness IQ 377 What is the Healthest Nuts? I love nuts. They are all pretty much healthy as long as they have no added fats of sugars. The Mayo clinic says that the type of nuts you choose to eat probably doesn't matter much. For example, walnuts contain high amounts of omega-3 fatty acids. Almonds, macadamia nuts, hazelnuts and pecans also appear to be quite heart healthy. Almonds, macadamia nuts, hazelnuts and pecans also appear to be quite heart healthy. And peanuts — which are technically not a nut, but a legume, like beans — seem to be relatively healthy. Keep in mind that you could end up canceling out the heart-healthy benefits of nuts if they're covered with chocolate, sugar or salt.Ounce for ounce, macadamia nuts (10 to 12 nuts; 2 grams protein, 21 grams fat) and pecans (18 to 20 halves; 3 grams protein, 20 grams fat) have the most calories - 200 each - along with the lowest amounts of protein and the highest amounts of fats. See paper

Fitness IQ 376 When it comes to snacks do not sabotage your health - KEEP IT HEALTHY! My favorite snacks are apples, yogurt, bananas, citrus, berries, popcorn (air popped), melon, cottage cheese, 100 calorie serving of nuts, whole grain crackers/pita or veggies with peanut butter or humus. I even been known to have a low calorie fiber one bar. Remember snacks are not a meal. Here is a solid list (some you should avoid if you are looking to lose weight).

Fitness IQ 375 Are nuts a good snack? Oh yes, but make sure they are not coated with sugar and salt. Lightly salted would be fine if you have good blood pressure. Nuts are very healthy (see article), but they are high in calories. I would keep portions to 100 calories (see what a 100 calories of nuts look like). They are also a great topping on a salad or mixed with steamed veggies.

Fitness IQ 374 What is does exercise do to the heart? Just as exercise strengthens other muscles in your body, it helps your heart muscle become more efficient and better able to pump blood throughout your body. This means that the heart pushes out more blood with each beat, allowing it to beat slower and keep your blood pressure under control. When you exercise regularly, your body's tissue (including the heart) does a better job of pulling oxygen from your blood. This allows your heart to work better under stress and keeps you from getting winded during high-intensity activities. Physical activity also allows better blood flow in the small blood vessels around your heart. Clogs in these arteries can lead to heart attacks. There's also evidence that exercise helps your body make more branches and connections between these blood vessels, so there are other routes for your blood to travel if the usual path is blocked by narrow arteries or fatty deposits. Exercise also increases your levels of HDL cholesterol, the "good" cholesterol that lowers heart disease risk by flushing the artery-clogging LDL or "bad" cholesterol out of your system.

(see article)

Fitness IQ 373 What is the best form of Vigorous Exercise? I say it is whatever exercise that you can stick with, that does not cause pain or injury, that makes you out of breath at times. That being said it is a hotly debated question in my industry. Find what works best for you. Climbing stairs and jumping rope is easy to implement for some, while walking up hills fast is one that walkers sometimes do. Here is a good article describing the differences.

I would suggest trying to get 10 to 30 minutes a day (75 to 150 minutes per week) of vigorous exercise. I would not do it more than 5 days per week

When it comes to Vigorous Exercise there are limits. The MayoClinic suggests no more than 1 hour a day - a total of no more than 5 hours a week - keeping it to no more than 5 days per week (see research).  

Fitness IQ 372 What is the difference between Moderate and Vigorous Activities?

Moderate and Vigorous Activities are all relative. What might be moderate for one person might be vigorous to another.

Generally moderate activity is where you can still talk, while with vigorous it is somewhat difficult to talk.

Example: A fit person may find walking 2.8 mph very light while someone who is unfit might find it vigorous.

Therefore try to meet the suggested requirements by finding the activities that suit you and progress at your pace. These charts work for most people.

Fitness IQ 371 What exercises burn the most calories? Running is the winner for most calories burned per hour. Stationary bicycling, jogging, and swimming are excellent options as well. HIIT exercises are also great for burning calories. After a HIIT workout, your body will continue to burn calories for up to 24 hours. See list here

Fitness IQ 370 What is diastasis recti, or rectus abdominis diastasis? We have seen this many times in our years in the industry. Wikipedia does a nice job explaing it. Interesting some forms of exercise can make it worst.  It is defined as a gap of about 2.7 cm or greater between the two sides of the rectus abdominis muscle. Diastasis of the rectus abdominis muscle most frequently occurs in newborns and pregnant women; however, it may occur in any adult woman or man. In the newborn, the rectus abdominis is not fully developed and may not be sealed together at midline. Diastasis recti is more common in premature newborns. In pregnant or postpartum women, the condition is caused by the stretching of the rectus abdominis by the growing uterus. It is more common in multiparous women (women who have had multiple pregnancies) owing to repeated episodes of stretching. When the defect occurs during pregnancy, the uterus can sometimes be seen bulging through the abdominal wall beneath the skin. Non-pregnant women are more susceptible to develop diastasis recti when over the age of 35 or with high birth weight of child, multiple birth pregnancy, or multiple pregnancies.

Additional causes can be attributed to excessive abdominal exercises after the first trimester of pregnancy. Strength training of all the core muscles, including the abdominis recti muscle, may or may not reduce the size of the gap in pregnant or postpartum women. Crunches may increase the diastasis recti separation. All corrective exercises should be in the form of pulling in the abdominal muscles rather than pushing them outwards. In extreme cases, diastasis recti is corrected with a cosmetic surgery procedure known as an abdominoplasty by creating a plication or folding of the linea alba and suturing together, which results in a tighter abdominal wall.

Fitness IQ 369 What is a hunchback?

Hunchback (kyphosis) usually refers to an abnormally curved spine. It's most common in older women and often related to osteoporosis. I see this a lot and I help people try to prevent it from getting worst. Some of it is genetic and some from poor posture, habits, and exercise. Some people with kyphosis have back pain and stiffness. Others have no symptoms other than an exaggerated forward rounding of the back. Severe kyphosis can cause pain and be disfiguring. Treatment may include medications for pain, physical therapy, and sometimes surgery. Age-related kyphosis is often due to weakness in the spinal bones that causes them to compress or crack. Depending on your age and the severity, you often can improve or reverse this problem. You can accomplish this by strengthening the upper back muscles; increasing tone helps pull up the shoulders and the head. We can help if you have it. (see article for more info. )

Fit IQ Question 366?

Is resistance band training effective?

I sure do hope so because I use them a lot in my training programs. Research has also shown that bands work. One study suggests that resistance training with elastic devices provides similar strength gains when compared to resistance training performed from conventional devices (see research). Resistance bands are extremely portable. Workouts with bands are highly versatile which means you can train at any time and different fashions. There are many strength and stretching exercise that you can do with them. Unlike free weights bands induce less joint compression, which helps prevent injuries. Staffr suggests that due to the flexible and variable execution of movements during an exercise, the workouts are also not as repetitive and therefore easier on your joints compared with free weights and machines. See AceFitness for band exercises. See our band video.

How long far do you have to walk to burn a pound of fat?

It is not just a simple math problem because your body weight and walking economy matters (how efficient you are when you walk). But here is an easy answer: You must burn approximately 3,500 calories to lose 1 pound. A 155-pound person will burn about 150 calories walking at 3.5 mph during 30 minutes on the treadmill at a zero percent incline. When you do the math, you'll see that you have to walk just under 12 hours to burn off enough calories to lose 1 pound.

Fit IQ Question 364?

How long does it take for excess calories to be made into body fat? Yikes, a 2012 study at Oxford University found that the fat in your food ends up on your waistline in less than four hours. Carbohydrate and protein take a little longer, because they need to be converted into fat in the liver first and it takes nine calories of protein or carbohydrate to make 1g of fat.  See site for article:

Fit IQ Question 363?

How many calories are there in a piece of apple pie? What pie has the least amount of calories?

Apple pie weighs in at around 400 calories, and pecan pie at about 500 calories per slice. The type of crust used can make a big calorie difference. At around 300 calories per slice, pumpkin pie is a good bet for an indulgent dessert. It's a calorie bargain compared with other fall piesApple, pumpkin or pecan: Which autumn pie is lowest in calories?

Fit IQ Question 362?

What is good posture?

Does it matter?

Practice good posture: You can not be truly healthy and fit if you have poor posture. Poor posture wrecks havoc on your body. There are three postural keys that I stress such as heads up and back to prevent forward head posture, shoulders retracted and arms slightly externally rotated to prevent rounded shoulders, and maintenance of the three natural curves to your spine through prevent standing and seated postures to prevent lordosis/swayback/kyphotic postures. If you are starting an exercise program it is important that you just do not just start doing any exercises on a body with poor posture rather address you posture with postural changes and other habits and exercises that both strengthen and stretch weakened and tightened areas which are common with certain types of poor posture. Learn more at MedlinePlus.