Maria Callahan Certified Personal Trainer 503 997 8716 health club Portland Oregon size positive fitness Portland size positive training Portland Oregon weight loss Portland Oregon

How long does it take to get "into shape"?
It really depends on where you're starting from, but I'll give you an estimate based on what I've seen. Having an athletic or active past does seem to make a difference.

Why is it so hard to learn a new exercise?
We all know the awkwardness and difficulty of attempting a coordinated activity for the first time, and how much easier it becomes the second time? It's not your imagination. The second time around, your brain has begun to adapt to a familiar stimulus. Muscles work much the same way, hence the expression "muscle memory". If you've ever done squats in your life and stopped, somewhere in your muscles, and brain, lie the poor, abandoned, repressed memory of squat form. Muscle memory will not help you to like squats any more that you did, but you will probably remember the form.

Q&A:
"I am 450 pounds and exercise charts do not go up to my size. How can I calculate the calories I am burning when I'm walking with my friend? If we walk one mile and she weighs 240 pounds, am I burning more calories? I have read exercise books they often want people to discern between vigorous and moderate exercise; what I consider hard exercise is not hard for my friend."

You're definitely burning more calories than someone half your size. How MUCH more, is a question that can only be determined by assessing your muscle mass. The amount of calories burned is somewhat moot at this point if you've recently begun. Work within an aerobic heart rate range, and shoot for consistency with your walking program. I'll give you an example of how to determine an aerobic range. Wear a watch, and learn how to take your pulse. Check it every few minutes while you're exercising.
How to find your Target Heart Rate range:

The "220 minus age" method. We'll use 28 as your age.
220- 28 = 192
192 is your Maximum Heart Rate. An aerobic range will be anywhere from 50-85% of 192.
192 x .50 = 96 and 192 x .85 = 163

If your heart rate is above 96 Beats Per Minute (BPM) and below 163 BPM you're where you need to be to see a change in your aerobic health. If the exercise feels challenging to you, and your heart rate is up then it counts as exercise regardless of how your friend is doing. If your friend isn't challenged by your pace, tell her to carry hand weights or wrist weights between 1-3 pounds. This additional weight will raise her heart beat up 5-10 beats per minute, and her arms and shoulders will get stronger. When you're ready, you can start carrying/wearing them too.
You are showing an above average interest in exercise. Strike while the iron is hot, and take a strength-training class from your local community college to compliment your walking program. ADA rules will apply, and modifications must be made to accommodate your size.

Should I exercise by myself or with friends? How do I learn to exercise?
I'll use myself as an example. I am a kinesthetic learner. I require a dumbbell in my hand to learn a dumbbell exercise. I prefer social environments. I prefer to have company while exercising.
This is probably why personal training worked so well for me!
Most clients who seek my services are kinesthetic/social learners and that is likely why they try to find a trainer - books don't seem to help them, and they never get around to exercising on their own!
Audio or Visual learners like diagrams, books and videos. They can have moderate success in learning exercise through these pathways.

What should I consider before starting an exercise program?
Here are a few things. Write your answers down, and start an exercise journal:

Q&A:
"I'm a self-identified Fat Girl and Weight Watchers member and I've lost 80 pounds total. I feel fine where I'm at and I don't care if I ever get skinny, but to become a "lifetime member" I have to reach the goal weight they've set for me. I think 150 pounds is unrealistic, not maintainable, and not a healthy weight for my body type. If I get a note from my doctor stating that a healthy weight for me personally is more than 150, Weight Watchers will honor the goal weight my doctor recommends. I'm thinking that a skin fold test would come in handy for this too; I've got plenty of muscle, and I'd like to fully prove my point. Where do I get an assessment if I don't belong to a gym and don't plan to join one? Can you offer any suggestions?"

You won't need to go to a gym for an assessment. A Personal Trainer can perform a basic body composition assessment via anthropomorphic measurements, or caliper, in your home. Portland Adventist Physical Therapy Department will hydrostatically (the most accurate measurement) weigh you for $30 initially, and $25 each time after.
I have a number of clients who choose weight loss as their primary goal. I think it's great that you are size-positive and willing to state your case.
Bottom line: Weight Watchers is a For-Profit company. They aren't giving anything away. They use BMI to determine a goal weight, and I'm certain that they know the chance of members hitting a BMI goal weight AND maintaining it is miniscule. You're using good judgment in questioning their goal weight. I urge you to see your physician, determine your personal goal weight, and take that note in, pronto. You probably won't need any assessment that your doctor can't perform. It's always interesting to find out your stats - I recommend the hydrostatic testing, but remember they use BMI too. Ignore them, and rock on.
Obesity Myth Website

Why should I use Free-Weights?
Because free-weight exercises don't replicate perfectly! Your body and brain can never adapt completely to a non-repeating motion. This is a huge advantage in terms of continued change. Unlike machines that determine the range of motion, with free-weights, you create a range of motion that is comfortable for you.
Back to muscle memory, adaptation, etc. If you keep using the same machines, utilizing the same motions, your body and brain adapt and that's that. If you go around the same old tired circuit, you create a fatigue pattern. If you go to Curves, by all means, KEEP GOING but vary the time of day you go, or hit the circuit 2-3 times in a row once in a while to avoid creating a fatigue pattern. If you went to Curves, lost 10 pounds, and the changes stopped there, now you know why. Subtlety and variety go a long way in an exercise program.
FYI: If your goal is to lose a lot of weight, be sure to vary the type of exercise you get to avoid repetitive-motion injuries.

How much exercise do I really need?
The CDC recommends a minimum of 30 minutes of moderate activity most days of the week. I recommend 30 minutes of Aerobic activity 3-5 days a week, and Anaerobic activity at least 2X a week, working each muscle group for at least one set, to fatigue.

What does aerobic/anaerobic mean?
The language of exercise can be confusing! Here's an explanation:
Cardiovascular Training (AKA Aerobic, Circuit Training)

Physical conditioning that strengthens heart and blood vessels, the result of which is an increase in the ability for your body muscles to utilize fuel more effectively resulting in a greater level of exercising.

Training, such as walking running or cycling, that strengthens the heart and blood vessels. It increases your general fitness level and increases endurance.

Includes free-weight training, weight machine use, and resistance band workouts. This type of training involves progressively lifting increasing amounts of weight, and includes a variety of exercises and items of equipment to target specific muscle groups. Resistance training will increase your strength, muscular endurance, muscle size and bone strength.

Involves working against a weight, force or gravity, your own body weight, water or immovable objects. It particularly benefits the elderly and those at risk of osteoporosis and musculoskeletal disorders.

I want to lose weight - why should I strength train?
To raise your metabolism even higher! Every new pound of lean muscle requires an additional 75-100 calories per day just to sustain it. Losing weight too fast can mean a loss of muscle - by participating in a regular program of strength training AND aerobic activity you can safely lose 1-2 pounds per week, and build solid muscle. Having that muscle mass to support means that you can eat more of the things you like - let's be honest. Do YOU want to diet forever? I didn't think so!

I want muscles - why do I need aerobics?
Because your heart is a muscle too! As you become aerobically conditioned, the chambers of your heart become bigger, and it doesn't need to beat as hard to get the job done. Having a more efficient metabolism makes you feel and sleep much better. Many chronic health conditions, such as diabetes are greatly improved by aerobic exercise. You don't need to run on a treadmill if you don't want to; find something you like to do! A brisk walk with your dog, a game of catch with a friend, a hike in the woods, or performing your strength-training exercises back-to-back will all raise your heart rate.

"I am 32 years old and currently failing at staying within 10 pounds of my college weight. My new girlfriend is a chef, but she swears she's not sneaking me extra calories. To counteract some of the stress that I encounter daily, I exercise 5-6 days a week. I've been doing this for years, but I seem to be gaining weight around my middle and losing muscle tone in my arms. I do 30-40 minutes of (stationary bike) cardio 5-6 days a week at lunch time, and attend a boxing class 2 nights a week. Please have a look at my food and exercise journal and tell me what I should do."

You sound very disciplined, Try some of my suggestions and give yourself 3-4 weeks to see change. Be patient. Remember that it's as easy to reach a plateau with diet as it is with exercise. Adaptation is your body's way of being efficient. Take away the activities or dietary changes that keep you adapting positively and you might end up with weight gain or no new muscle. I know it's hard to keep the faith about exercise and diet when you believe you're already doing everything you're supposed to.

Vary the time of day you exercise. Incorporate 15 minutes of stretching into your workout 2-3 times per week. Work your arms when you ride the stationary bike, incorporate interval training, or try another form of cardio. Have you taken any time off from exercise in the last few months? Time off can support muscle mass by giving the tissue ample time to re-grow. Try one week away from the gym every 3 months; you'd be surprised at how the aches, pains, and exercise boredom can ease up.

You eat the same thing almost everyday. Throw something new into the equation; eat less often or smaller meals more often. Your journal told me that you have a candy jar at work? Bypass it, and bring healthy snacks with you.

Stress itself can be a contributor to weight gain. A stressful life or too much exercise can elevate your cortisol levels and affect your weight. Cortisol is a "catabolic" or destructive metabolism (i.e. muscle wasting) hormone; the opposite of a muscle building hormone. While cortisol production in and of itself is not a bad thing, having an elevated level of cortisol may prevent your muscles from recovering at an optimal rate.

Too much cardio can have a "smoothing" effect on muscle which is great for weight loss, but remember that it is estimated that for each decade after the age of 25, 3-5 % of muscle mass is lost. (This is likely compounded by a less active lifestyle too). You're getting older, so you may have to work a little harder with weights to get that muscle tone back. It can be done!

Your routine isn't working for you anymore, so keeping a journal for a personal trainer was wise. Consultations with a trainer are often cheaper than a training session.

Why should I hire a trainer?
For multiple reasons! Statistics say that you are 25X more likely to adhere to an exercise program with proper training and appropriate exercises.

I've never regretted the $$$$ I spent for my own personal trainer. It worked for me! It's really not possible to describe to you how much my quality of life has improved because of exercise.
I am committed to seeing that you don't spend as much. I love exercise, and you can love exercise too!