Dear Fitness Coach, Some of the gals from my book club are raving about this new exercise craze called Zumba. We are certainly not spring chickens - I am 64 and I’m the youngest! Is this a safe class for someone my age to try - or is it just one of those fads for the 20-something set? Zumba Zealot or not? Dear Zealot or not, It’s never too late to start exercising. Compelling studies have shown that octogenarians (men and women in their 80s and beyond) can benefit by doing regular cardiovascular and strength-training workouts – meaning they enjoy a better quality of life. The key component …

Dear Fitness Coach, During the school year my sons participate in team sports. Summer vacation has barely started, and my 12- and 16-year-olds have already turned into screen slugs. They spend hours alternating between the computer and X-box. How can I get them to be active outdoors? Concerned Mom   Dear Concerned, You are right to be concerned. Just as for younger kids and adults, year-round participation in physical activity is essential for your teens’ well-being. Adolescents need 60 minutes of moderate to vigorous physical activity a day to stay fit. And exercise has particular benefits …

Dear Fitness Coach, I know cardio is good for your heart and lungs, and I definitely need my daily fix of beta-endorphins.... But the tedium of running on the treadmill at the gym is getting to me and, to make matters worse, I am not seeing the same results I did when I first started a couple of months ago. What can I do to keep it interesting and effective? Runnin’ on almost empty Dear Runnin’, Any exercise you do, whether it’s cardio or resistance training, must be switched out every six weeks or so to keep your body guessing. Your body has adapted to your current running routine and has …

Dear Fitness Coach: My doctor recommended that I lose about 40 pounds to help control my Type 2 diabetes. I started on the South Beach diet and walking around my neighborhood a few times a week. One of my friends told me I need to add strength training to my exercise routine by lifting weights at least three times a week. I am a 51-year-old female. Do you think this is really necessary? Wonderin’ about weights Dear Wonderin’, Over the last decade, researchers have made extremely compelling arguments for the benefits of weight training for women and especially those over the age of 40.  Still…

Dear Fitness Coach, I can’t figure out why my muffin top hasn’t disappeared yet: I am doing 100 situps and the elliptical for an hour every day. It’s been more than a month, and that belly fat hasn’t budged. What am I doing wrong? ABS-olutely Miserable! Dear ABS, You need to understand that your belly fat is a deep visceral fat that is by far the most difficult fat to lose. It is impossible to spot-reduce. But once you begin to lean-out, you should start to lean-out all over, including your midsection. Ironically, the two least efficient ways of losing your abdominal fat are the two things …

Dear Fitness Coach,  I am a 52-year-old woman whose husband recently died after a long illness. I have neglected myself for so long that I do not even know where to begin. I do know I need to lose about 50 pounds. Please point me in the right direction. I know I am going to need help - and a lot of it! Mrs. K   Dear Mrs. K: So sorry to hear of your loss. But you should know starting an exercise program will not only help you reduce your weight, it is also a great stress reliever. You should be looking at this as a lifestyle change: Whatever you start will be a habit that you will continue for…

Dear Fitness Coach,  I have a weight problem, but it’s not what you think: I need to gain weight. I am a 22-year-old guy weighing in at 155 and I am 6 feet tall. I know enough to realize supersizing every meal at McDonald’s is not the way to go. I want to put on muscle, not just fat. What is the best/quickest way to do this? Lean ’n’ Lanky   Dear Lanky,  When 66% of the population is overweight or obese, one might think that being too thin is not an issue. But it can be just as challenging to gain weight as it is to lose it. The key is gaining lean muscle, not fat. At your height a healthy …

Dear Fitness Coach, Recently married, my wife and I lead pretty hectic lives. Both our jobs entail travel, and between that and our commute to and from Boston we have little time or energy left for home cooking. We eat out a lot, and it’s finally taken its toll: within six months I have gained 20 pounds and my wife 12 pounds. Short of hiring our own personal chef, I am not sure what we can do, but this weight gain has got to stop. Humpty and Dumpty :)   Dear H and D, You really do take a leap of faith eating in a restaurant, even if you think you are making healthy food choices. Whether it’s …

Dear Fitness Coach: My 8-year-old son just had his annual pediatric check-up, and I was told he is obese because he is in the 95th percentile. I am hoping he will grow out of it....however,  I was a chubby kid, and I now constantly struggle with my weight and could afford to lose 25 pounds myself. What can you suggest? A Concerned Dad  Dear Concerned Dad, You are right to be concerned because obesity is growing at “exponential” rates among our nation’s youth. Here are some frightening predictions: Our children’s generation is likely to be the first generation in history to have a shorter …

Add a comment (0 comments ) Email | Following | Print | Share on Facebook | ‹ Back to Article View full size   new   To view this video, you may need to install Flash player version 8 or greater. Also, please make sure Javascript is enabled in your browser's preferences. Embed | Share Estee Murray Ross.   Photos (1) Photos Credit Estee Murray Ross Add your photos & videos Section Sponsored By   Dear Fitness Coach, Every time I start a new diet my appetite increases exponentially and I end up eating more than I would normally. I am pretty sure it’s psychological, but the hunger pangs seem very…

Dear Fitness Coach,  I am a 24-year-old female who is about 15 pounds overweight. I have been working out since the first week in January, running on the treadmill for about an hour almost every day. I did lose a few pounds the first few weeks and expected this to continue, but it hasn’t. I am getting discouraged: the scale hasn’t budged. Help!  Lisa T.   Dear Lisa,  Walk into any gym, and you will see scores of women pounding it out on the treadmill. Stop in months later, and you will probably see the same women doing the same thing with very little outward change in their bodies. Here’s why…

Dear Fitness Coach, When I'm lifting free weights with my arms, and doing a bunch of different exercises, such as chest press, bicep curl, triceps, rows, etc., I often do my three sets of 15 reps right in a row. However, I've been to a few trainers who prefer that I do the sets in a circuit, rotating from bicep to tricep to chest press, etc., and just do three rounds of the circuit. So my question is: Does doing it that way versus my preferred way actually make a difference and, if so, how? Which is the better way to do it? Yours, Lady Who Lifts   Dear Lady Who Lifts, Neither way is best. You…

Dear Fitness Coach, I’m a guy who likes a hearty breakfast. My cholesterol came in at over 200 on my last physical. Since then, I’ve cut back on my high-cholesterol breakfasts. No more daily egg-and-sausage croissants at Dunkin’s. My wife wants to make me breakfast, but doesn’t know what to serve me. Do I have any alternative to Wheaties? Hungry Hank   Dear Hungry Hank, If you have a wife who wants to make you breakfast, have her do a little healthy baking once a week. A honey bran muffin at Dunkin’s is 480 calories with 13 grams of fat! However, with a little bit of restraint, your wife …

Dear Fitness Coach,  I have done the obvious stuff: cut out late-night cappuccinos and stopped watching fright-night movie marathons in bed, so why am I still tossing and turning all night long?  Sleepless in the Suburbs  Dear Sleepless,  Certain behavior patterns can adversely affect your sleep, and those habits may not be that obvious to you. Your concern is justified, because long-term chronic sleeplessness takes a toll on your body and your mind. You cannot look or feel your best if you’re carrying around a substantial sleep deficit. Studies show that sleeplessness increases your chances …

Dear Fitness Coach, I am hearing a lot about high-protein diets these days. Not sure what to think… is this just another diet fad or the real deal? By the way, I am not a musclehead, nor do I want to be. I’m just a regular guy who wants to replace his ever- expanding gut with a six-pack! Sincerely, Wantin’ Washboard Abs Dear Wantin', Yes, protein has been getting a great deal of positive press these days. In my opinion, it’s long overdue! However, I am not advocating high-protein, low-carb Atkins-style nutrition plans. Besides being unhealthy (it’s a saturated fat extravaganza!), it’s just …