Q: My weeks are extremely busy, and it’s tough enough to find time to exercise. Now, I’m learning that I need to strength train in addition to my cardio. I don’t always have time to do this separately. Is there a way to mix cardio into my strength training routine to maximize my exercise time?
A: The easiest way to mix cardio and strength is to alternate the two disciplines in short segments. Perform two strength exercises and immediately get on your favorite cardio machine for three to five minutes. You can also shorten up the time spent between your strength exercises and move quickly to the next exercise to keep your heart rate elevated. This will provide a cardio challenge without having to find additional time to jump on cardio equipment. Keep track of your current rest between sets and slowly begin to decrease the rest time to 30 seconds.
Q: I have heard that adding omega fatty acids to your diet is important. Can you please explain the difference between omega-3, omega-6 and omega-9 fatty acids and what foods they can be found in?
A: Omega-3 — alpha-linoenic acid, is an essential fatty acid that plays an important role in brain function. Omega-3 can be found in fatty fish like salmon and tuna and is naturally found in Brazil nuts, pumpkin seeds, flaxseeds or flaxseed oil. Omega-6 — linoleic acid — is also an essential fatty acid and can be found in seeds, nuts and green leafy vegetables like broccoli and kale. Omega-9 — monounsaturated oleic and stearic acid — is a non-essential fatty acid. This fatty acid plays a role in supporting a healthy and balanced cholesterol level as well as improving immune function. Omega-9 is found in avocados, macadamia nuts, pecans, almonds and olive oil.
Kirk Jordison is the club owner at Anytime Fitness in northeast Ankeny’s Briarwood Center. Tiffany Christensen is the club owner at Anytime Fitness in Ankeny’s Prairie Trail development. Both owners are proud to be raising their families in Ankeny. To submit a question for future articles, please contact the authors at: email@example.com (Prairie Trail) or firstname.lastname@example.org (Briarwood).