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Marsh column: A quick Q and A with Ester Marsh

By Esther Marsh
For the Salisbury Post
Q. What should I wear to group exercise class?
A. In any of the classes, you will be safe wearing shorts, a T-shirt or tank top and sneakers. Watch the length of the shorts and make sure you wear comfortable shoes appropriate for exercising.
Q. Can I exercise before I go to bed?
A. If that works for you and you are able to go to sleep, it’s fine. I get too much energy after exercise so it would take me a while to go to sleep.
Q. Is it better to exercise in the morning or evening?
A. Whatever time works for you is the key! I consider myself a morning person and prefer to exercise accordingly. As long you find time to be physically active most days of the week the time of day is a personal preference.
Q. Which is better, treadmill or elliptical?
A. I believe that cross training is the best way. So I would recommend you using the treadmill, elliptical, Wave and bike to get in your cardio. If you need to stay with low impact and still want to do high intensity, you can walk on the treadmill on an incline, or do the elliptical or bike, both low-impact exercises.
Q. Do I eat before or after my workout?
A. You want to have eaten something before you exercise. Two hours before your workout would be ideal. If you don’t have that kind of time (like early-morning workouts) a yogurt and/or banana can get you through your workout and jumpstart your metabolism. After your workout you can eat your “normal” breakfast. (Make sure it’s not a bacon, egg and cheese biscuit!)
Q. When can I see results?
A. Depends on your workout regimen and your eating habits. My question to you is, How long did it take you to get out of shape? Your body needs some time to get rid of the extra weight. You should feel better immediately and you should see some results within a month. Make sure you don’t just rely on the scale. It might not change. Have someone do your measurements and/or body fat analysis. One percent body fat loss per month is a great goal to have.
Q. If someone stays on a piece of equipment too long what can I do about it?
A. Push them off! Just kidding ó even if we sometimes want to. You can ask a trainer to ask the person to politely move or ask if you can “work in” with them. Most of the time that works.
Q. I love to swim but don’t feel comfortable walking into the pool area with my bathing suit on. Any suggestions?
A. Wrap a big beach towel or bath robe around yourself and walk to the far end of the pool. Close to the stairs “unwrap” yourself and slip into the water.
Q. I can’t swim. Can I do a water exercise class?
A. Yes! Just let the instructor know. At the YMCA we always have a lifeguard on duty beside the water exercise instructor. Most classes are taught in chest deep water and with our deep water running class the people have “floaties” on so you also could do that class.
I’d like to leave you with this reminder: Start your exercise program TODAY. TOMORROW is always one day away.

Ester Marsh is associate executive director of the J.F. Hurley Family YMCA. Contact her with health and fitness questions at 704-636-0111 or ehoeben@rowanymca.com.


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