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Ask the Anytime Gal

Posted August 05, 2015 in Advice Column, Johnston

Question: 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 training. 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?

Answer: The easiest way to mix cardio and strength is to alternate the two disciplines in short segments. Perform two-five strength exercises and immediately get on your favorite cardio machine for 3-5 minutes. This is an excellent way to feel “the burn” of your muscles, but it also increases your cardiovascular conditioning. You can also shorten up the time you spend 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 the additional time to jump on cardio equipment. Keep track of your current rest between the sets and slowly begin to decrease the rest time to 30 seconds.


Question: I have heard that adding omegas 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?

Answer: Omega-3, Alpha-Linoenic Acid, is an essential fatty acid that plays an important role in the brain function. The term essential fatty acid simply means that we must ingest them as our bodies are unable to make them. 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, it 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 your immune function. Omega-9 is found in avocados, macadamia nuts, pecans, almonds and olive oil.

 

About the author: Shannon Jungman is the club manager & Personal Trainer at Anytime Fitness in Johnston. To submit a question for future articles, please contact the author at johnston@anytimefitness.com.





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