Fitness connection

This is the fifth in a series of six columns by Bob Greene, an exercise physiologist and personal trainer who coauthored two books with Oprah Winfrey: Make the Connection: Ten Steps to a Better Body -- and a Better Life and A Journal of Daily Renewal (both Hyperion).

For the past two months we have been following the progress of Staci Allan, a 29-year-old mother from Wheeling. IL, who wants to lose the 30 pounds she gained while pregnant with her daughter, Zoey, now 16 months. The good news is Staci hasn't fallen off the healthy-eating wagon and has lost ten pounds by loading up on vegetables, fruits, and low-fat sources of protein like fish and chicken. Staci's been pleased with her slow-but-steady progress. "When I was younger, the weight used to come off much more quickly," she says. "But I'm learning to be happy losing a half pound a week, since I know this will stay off."

 TRAINING PAINS 

Staci's exercise regime has presented more of a challenge. During her first few weeks of walking on a treadmill for 45 to 50 minutes, six times a week, she complained about shin splints. This condition which commonly occurs during walking or jogging is an inflammation of the muscles in the front of the lower leg. I told Staci that the majority of people who begin an exercise program -- or increase the intensity of their current one -- experience discomfort somewhere, be it a "stitch in the side," sore muscles, shortness of breath, or shin splints. Since training entails putting some stress on your body, it's impossible to work out effectively without a little discomfort.

I advised Staci to keep exercising, but to stretch and warm up for a few minutes before she started and to reduce her intensity when she felt achy. I also advised her to ice down both shins following each exercise session and again at night, and to replace her workout sneakers about every five to six months since worn-out shoes can aggravate shin splints.

During the early stages of her exercise regime, Staci also complained of shortness of breath, another form of discomfort some beginners experience. Effective exertion requires you to be somewhat out of breath; this is how you improve your physical condition. But breathing should not be labored. My rule is: You should be able to talk, but you won't actually feel like having a conversation.

Side stitches also afflict most new exercisers. When you're out of shape and begin training, your body is in a tug-of-war for oxygen. As your muscles monopolize blood flow, the supply to the central organs slows down. This oxygen depletion can cause sharp pain in your midsection. If this happens, try not to quit entirely -- just work at a slower pace. When the pain subsides, push yourself back up to speed.

It is important to be able to tell the difference between training discomfort fort and an injury. Here's a general gauge: Training discomfort is muscular in nature and will most likely be felt over a general area, such as both thighs. An injury is typically located at or near a joint, in a relatively small area, such as the knee. While minor discomfort should not alarm you, persistent pain should never be ignored. if it does not diminish in three to four days, consult your doctor.

STAYING ON TRACK 

As Staci stuck to her exercise routine, her shin splints decreased and her breathing came easier. She recently increased her walking intensity from three miles per hour (mph) at no incline to four mph at a 2.5 percent incline, a good pace for her. Staci finds that using a treadmill is more time efficient than the aerobics classes she used to take. The machine allows Staci to aggressively challenge herself by using the incline feature. And her ankles and knees don't take a pounding, as they would if she were to jog. Most of Staci's future exercise benefits will come from increasing the percentage of the incline.

Recently, Staci's exercise schedule took a backseat for two weeks while she entertained houseguests.
 Staci confessed that she felt guilty taking time out for herself during her friends' stay. I told her the most important thing is not to punish yourself if you do take a break. Just get back with the program as soon as you can.

Next month, in my final column, I'll complete Staci's fitness makeover and discuss ways that she -- and you -- can stay motivated.

THE TOP 5 EXERCISE MISTAKES 

 MYTH: No pain, no gain.
REALITY: Pain is not necessary for improved muscle tone, but some discomfort signifies muscle and cardiovascular strengthening.

MYTH: Exercising at a low intensity for a long time is the best method for weight loss.
 REALITY: High-intensity, 30 to 40 minute spurts work more effectively to change your metabolism and lower your weight.

MYTH: Exercising three times a week is all that's needed to lose weight.
REALITY: For most people, a minimum of five times a week is necessary for long-term weight loss.

MYTH: Cardiovascular exercise is the only way to trim down.
REALITY: Although steady cardio is a good way to slim down, interval training -- changing the intensity of your workout every few minutes -- will also reduce body fat.

MYTH: You can spot-reduce by using abdominal or thigh gadgets.
REALITY: Gadgets can only train muscle under the fat; unfortunately, you'll still be left with flab. Cardiovascular exercise is the foundation for weight loss.

Abstract: The progress a 29-year-old woman has made while following an exercise and diet regimen is described. The physical discomfort she felt when she first began the program has been relieved, in part because she is stretching and because she has improved her stamina.