The Most Common Workout Questions

This is me getting in on all the Year-End list hoopla. I know you are wondering what are the trending fitness questions, and I am out there catching them for you. I think the most frequently asked question in the past week was “do you have a Kleenex?” (sorry I didn’t). Quips aside, counting it down, here’s a sampling of the most consistently asked questions and trending topics.

6. People: Squats and lunges hurt my knees — what to do?

Me: Well, predictably, the answer is IT DEPENDS. But here’s a deeper answer. Squats and lunges strengthen your knees, so if you are able to do a limited range of motion and/or the pain you experience is not high (let’s say it’s 3-4 on a scale of 10), then it might be fine to do those exercises. (But consult a PT, okay?) Start with a quarter or half squat and gradually make your way to a deeper squat. You can also play with varying your stance (wider, narrower, feet rotated out or in a bit) and focusing on muscle activation in your hips, legs and core see if that helps. Doing a wall sit or ball-on-the-wall squat can work when a free-standing squat doesn’t because your body weight is set back and your knees aren’t under the same pressure or torque. A trainer can help you dial in squats, lunges or substitute exercises to help your knees.

5. What can I do to have better balance?

Me: So many fun things! We usually just think of standing on one leg, but there are many creative ways to practice and improve balance. Walking an imaginary tightrope while passing an object overhead or under your leg. Balance-beaming on a not-too-high ledge or curb. Plant your knee in the center of your couch, lift the other leg and balance holding your body upright –whoa! hip strengthener AND balance challenge. Stand on a cushion, folded yoga mat or other squishy surface.

4. I get lots of exercise walking, running, biking, hiking, etc. Do I really need to strength train?

Me: Uh, yes. Yes, you do.

3. What the heck is power training? I don’t have to do that, do I?

Me: Well, yeah! You might think power training is something for the young and athletic, but it’s actually even more key to quality of life and potentially more life-saving when you get older. Power is speed and strength combined–how quickly you can exert your strength. We practice balance to be able to avoid falls, right? but let’s say you’re about to fall in spite of your balance training. Your ability to move quickly and catch yourself or respond to other dynamic forces (falling piano? in-coming baseball?) are what power training prepares you for. These could be getting from chair to standing quickly or medicine ball throws or step or box jumps. They build power and reaction time and make you a badass.

2. Don’t make me run, okay? (I get told this question a lot 😉 )

Me: You don’t have to run. But having ways to increase your heart rate sure does bring life sustaining benefits. There is so-called Zone 2 training, where you get your heart rate up higher than a walk, but not so high that you can’t talk fluidly–that zone improves your cardio foundation and fat burning efficiency. Then there’s VO2Max training having your heart rate up to about 90% of maximum– that improves your cardio capacity. Both are important to your fitness and worth finding a way to do. But, you don’t have to run. I can help you find other ways to do both.

1. It’s bonkers in my life right now…I mean, c’mon, is a few minutes of exercise really even worth doing?

Me: You better believe it is. Because what’s the alternative? It’s zero minutes! But a few minutes is significant for three reasons. One is that it reinforces your identity as someone who exercises even when things are going sideways. Two is because small changes in a few areas create big changes in your overall circumstances. And there is the compounding effect of a small change over time is major–a 1% improvement on a daily basis results in a 37% improvement in a year. So do your five minutes and feel good about it.

If you hear anyone asking some version of this question: Where can I get meaningful exercise in a great community in the great outdoors of Seattle’s parks and neighborhoods? you know where to send them, right???