Strongwomen.com - Your Virtual Trainer with Dr. Miriam Nelson

This summer my husband, our three children and I took up rock climbing. We love it! When we tell friends about our weekends in the mountains, they sometimes look alarmed and ask, "Isn't that awfully dangerous?" I reassure them that my husband and I carefully follow safety precautions: We all wear harnesses; we make sure the rope is well secured at the top. And while we're on the subject of safety, I often point out to my friends that ANY physical activity - even walking - can be dangerous if you aren't careful.

I hope you keep safety in mind as you enjoy the summer. Please wear a helmet when you bike, and insist that your kids do the same. It could save your life. Don't forget the helmet and pads if you're rollerblading. And of course, life jackets are a must if you're out on the water.

Several readers have asked about research done at the University of Florida and elsewhere, which compared the results of strength training with one, two or three sets. Investigators found that one set was just as effective as two or three in increasing muscle strength. In part because of this research, the American College of Sports Medicine (ACSM) issued the following position statement in 1998: "One set of 8-10 exercises that conditions the major muscle groups 2-3 days per week is recommended. Multiple-set regimens may provide greater benefits if time allows." Both the research and the ACSM recommendations have been reported in many popular publications.

We're all pressed for time, so it's tempting to cut back on workouts. But before you drop the second set, you need to know some important limitations of the findings. The University of Florida study, like others that have obtained similar results, put volunteers on regimens that were different from the Strong Women at-home programs in two important respects.

First, each workout involved ten or more different exercises. That meant each major muscle group was worked by at least two exercises. So even though the volunteers did just one set per exercise, their muscles received plenty of stimulation.

Second, these programs used strength training machines, not free weights (dumbbells and ankle weights). Machines hold your body in the correct position. This usually allows you to lift heavier weights, so your muscles may get more stimulation.

If you're following the gym version of the Strong Women Stay Young program, which calls for 10 exercises, the research suggests that one set of eight repetitions is enough. If you have time, I would still suggest that you complete two sets to get the most out of your workout - this is consistent with the ACSM recommendation, which says that multiple sets may provide more benefit.

If you are following the at-home exercise plan and have added supplemental moves, so your workout includes more than 12 exercises, you could cut back to one set of eight exercises if time is a problem. However, if you're doing just six or eight exercises, I still recommend that you complete two sets of repetitions to get the full benefit for your muscles and bones.

Finally, this reminder: Whether you do one set or two, select weights that are heavy enough to challenge your muscles. By the end of a set your muscles should feel tired and in need of rest. If you could easily do more reps in good form, it's time to move up. Working out at the proper intensity is critical to getting the most benefit from strengthening exercise.

Q: Bob Greene, Oprah Winfrey's trainer, says in the June 1, 1999 issue of Bottom Line Personal: "...lifting weights can increase your appetite, while aerobic activity suppresses appetite." Is this true?

A: There's no metabolic or biochemical reason why strength training should increase appetite any more than aerobic exercise. I've seen only one study that addressed this question - and it found no difference.

Q: I am on a beta-blocker, which keeps my heart rate low, and it is very difficult to get my heart rate in my target zone (122-148). What can I do? Is it safe to raise my heart rate from my norm of 60-70 to 122-148 three times a week for 20 minutes as my personal trainer would like me to?

A: If you're taking a beta-blocker for a heart condition, and you'd like to work out at high intensity, it's imperative that you talk to your doctor about a safe heart rate. Even a trainer - unless he or she is part of a cardiac rehabilitation program - can't prescribe a heart rate for you.

Your doctor may suggest that you use a subjective exercise intensity scale to rate exertion, instead of relying on your heart rate. You could show him or her the scale on page 155 of Strong Women Stay Slim and ask if it's suitable.

Q: I have a huge stack of healthy cookbooks. I am spending so much time trying to convert the recipes to your food plan. I am finding that some list only the calories, fat, carbos, proteins, etc., at the end of the recipe. For example, your list calls for a small baked potato, I have a recipe for rosemary baked new potatoes. If I had a weight conversion chart I could easily convert this but I have only the small baked potato to go by.

A: Here's some information (taken from Chapter 9 of Strong Women Stay Slim) that might help you - calorie equivalents of portions.

1 Dairy = 90-120 calories
1 Protein = 45-80 calories
1 Grain = 60-100 calories
1 Vegetable = 10-40 calories
1 Fruit = 80-100 calories
1 Extra = 30-70 calories

If a recipe provides calorie counts, you can figure out equivalents from that. Provided you're not consistently underestimating portion size, it's okay to guess. For instance, you might decide that three new potatoes (in your recipe) are the equivalent of one small regular potato (in SWSS) - that's two Vegetables or one Grain. Maybe the equivalent is really 2 ½ new potatoes. It probably doesn't matter. If you're eating healthy, enjoyable food, and you're losing half a pound to two pounds a week (assuming you want to lose weight), your guesses are fine. The time to start worrying is if you aren't getting the results you want, and you suspect you may be eating more than you realize.

If your kids surf the net, point them to Benny Goodsport, at http://www.bennygoodsport.com. This award-winning site is full of information and great suggestions that reinforce healthy eating and exercise. There are word puzzles with nutrition themes, Food Guide Pyramid menus devised by kids, ideas for a nature walk and other active adventures.

Here are excerpts from a few of the inspiring letters we've received recently. If you enjoy reading them, check out the collection of reader mail on our Web site.

"I'm a 46-year-old woman with ten children - yes, ten that I personally gave birth to. :-) I LOVE your book!!!! The careful research and well-presented findings have given me the motivation to finally do what I already knew I needed to do - exercise and stick with it. Finding the time has always been an issue with me, but your program is one that I have felt that I could and MUST find the time to do. I don't mean to brag, but since using your program, I look great! I now weigh a firm, toned 126 pounds, and have the energy I need to keep up with everything that needs to be done around here, which is a lot!"

"I'm back from a hiking trip in Wales. I walked about 75 miles carrying a 20-pound pack. This is the first time I've carried a pack for so long, and I was worried about it ahead of time. Wales is very hilly, but the pack was never a problem. All those weight training sessions seem to have paid off! In the peat-bog quagmires on top of the Black Mountains, I kept worrying about sinking in and never being heard from again. But we finally got down off the mountain and into a nice hot shower and warm bed. Not a bad way to celebrate being 65!"

"I am 47 years old and had been gaining weight rather steadily in the last 10 years - so much so that my health was beginning to suffer. I had not been able to lose weight with any other methods. In fact, it took me a while to even think about beginning your program because of the negative attitude I had acquired toward "dieting." Your approach was very non-threatening and the book held my interest because it wasn't just another deprivation diet program - I could see that it was a lot more than that. When I did start, I found the whole process very painless and enjoyable - even the exercise. Now, I do yoga along with my other exercises and feels great! I have lost 32 pounds and am still losing. Thank you so much - your work has really had a big impact on my life!!!"

Gazpacho with Garlic Croutons

This refreshing cold soup is filling and nutritious - a fine way to take advantage of delicious summer tomatoes. For a quick and easy gazpacho, buy cut up veggies from your favorite salad bar.

Ingredients

4 slices whole grain bread

1 clove garlic, peeled and cut in half

2 slices onion

1 green pepper, cut up

3 ripe tomatoes, cut up

1 small cucumber, cut up

1/2 teaspoon salt, or to taste

1/4 teaspoon pepper, or to taste

3 tablespoons balsamic vinegar

Rub the bread with the cut end of the garlic. Toast. Cut into croutons and set aside. Save the leftover garlic.

While the bread is toasting, put the rest of the garlic clove, the onion, pepper, tomatoes, cucumber, salt, pepper and vinegar into a food processor or blender. You can reserve some vegetables to dice for garnish if you like. Process or blend briefly, until the gazpacho reaches the consistency you prefer. Chill for several hours. Pour into four soup bowls and top with reserved diced vegetables and croutons.

Serves 4

Per serving:

1 Vegetable

The onion, pepper, cucumber, vinegar and seasonings count as Next to Nothing.