Physical Fitness Expert Katrina Hodgson Interview
If you have a question about physical fitness, click ASK AN EXPERT ASHLEY: Hi, thanks for doing this interview. First question: For teens who don't feel out of shape, do they need to workout now, or can they wait until they're older? KATRINA: There is no better time for someone to start exercising than when they are young. Even if someone is in great shape from the outside may not mean they are in shape on the inside. It is good to incorporate resistance training when you are 13 and above. Resistance training helps to build up bone density and to keep your metabolism high. Muscle increases your metabolism because it requires calories each day to maintain it. When you are a teen and your metabolism is at its best you will want to sustain that. Another benefit to exercising as a teen is the release of happy hormones that decrease depression. When you are a teen, hormones are fluctuating a lot. With the stress of school, friends, boy or girlfriends, it is a great time to relieve stress and focus on your inner strength. I started working out at a very young age because I was heavy. When I finally got to a weight that I was comfortable at I continued to exercise for the benefits that I felt inside. I was more confident, happier at school, pleasant to be around and I had more energy in school and in sports.
ASHLEY: How much exercise should that person do at first? KATRINA: I would suggest starting with no more than 9 exercises in a session at first. Do 2 sets of everything. Always include the following in your workouts to create muscle balance and symmetry. If not you could create muscle imbalances. For example when you see a big guy do chest too much and he walks around with his arms rounded forward with bad posture. You need to work your body from all angles to have muscle tone and alignment. Here are the movements I suggest in every workout: 1. A squatting exercise 2. A hamstring exercise -- hamstring curls with a ball or light deadlifts 3. A pushing exercise -- push-ups or chest press 4. A pulling exercise -- bent-over rows or pull-downs with a band 5. An arm curling exercise -- bicep curls 6. An arm extension exercise -- any tricep extension 7. A spinal flexion exercise -- sit-ups, crunches 8. A spinal extension exercise -- 'bird dogs', back extensions 9. Lastly: spinal rotation -- medicine ball twists, core chops, band twists etc. ASHLEY: For running/jogging/walking, will any sneaker do? KATRINA: I personally love my Asics for jogging. Walking or cross training your sneakers can be different. I wear K Swiss for my tennis training and Saucony if I run races or a half marathon. Everyone should go to a store and get fitted for a running shoe. It is worth the extra few bucks to get sneakers that will prevent injury and protect your feet. ASHLEY: How soon before or after eating should someone workout? KATRINA: I like to have a banana or a piece of toast before my workouts to help me get through them. After my workouts I always have some kind of protein and fruit. There is a little science behind why I do this, but always have a protein after your workout.
ASHLEY: What's a good workout to do at home? KATRINA: I did an exercise video for this, you can do it traveling too.
Video
KATRINA: I like workout buddies to keep me motivated, mixing up my routine with different classes at a gym, finding new videos on the net, magazines, switching up scenery with my running or just simply downloading a new song on iTunes. When I have a new song or album to listen to, I am good for a month with my workouts :) ASHLEY: For those who don't want to get real muscular, just toned, what are some good exercises? KATRINA: I love this question! Females do not have the hormones to build really big muscles. If a girl has a good layer of fat on top of muscle than she is going to look bigger and bulky. Another reason why some women are bigger may be because they have had year of explosive training for a sport, took anabolic steroids or have the genetics for bigger legs or arms. I would suggest doing a good weight training routine for toning. Don't be afraid of heavy weight. Just lift a weight that feels comfortable to complete 12-15 repetitions. For building mass you would want to do less repetitions. Toning has a lot to do with diet and cardio, too. If you want to lean up take a look at how many calories you are consuming. To lose 1 pound a week you have to reduce your calories by 500 each day with exercise and diet. I also like incorporating Pilates and yoga for lengthening and flexibility. ASHLEY: Okay, that wraps things up. Thanks for the great info! If you have a question about physical fitness, click ASK AN EXPERT
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