Lokelani McMichael, (www.lokemcmichael.com), fitness expert and superstar triathlete, addresses your fitness conundrumsQ: Which are better: ab machines or crunches?A: Machines will work your abs and back, but they lock you into one position. It’s important to work your belly from all angles to keep your ab muscles sufficiently challenged. Basic crunches are excellent because you can do them anywhere. Try the full lobster crunch to work both upper and lower abs: Lie on your back with knees bent and hands lightly supporting your head. Curl your abs like a lobster tail, bringing shoulders and feet off the floor. Hold for a few seconds and repeat for 15 reps. Q: What should I eat before and after a 30- to 60-minute ride or run?A: The main source of fuel for exercise comes in carbs. To keep trucking, start your day with oatmeal and berries. Fiber fills you up. Oatmeal, a slow-burning carb, will give you fuel for your cardio session. Eat a banana after: Potassium can help prevent muscle cramps. Even better, make a banana soy-protein shake to replenish energy and give your muscles what they need to recover. Q: How do I find my fat-burning zone? And why should I try to use it?A: Your fat-burning zone is the ideal level for building your aerobic endurance and, yes, burning fat. Find it by subtracting your age from 220 and then multiplying that number by 70 percent. You can wear a heart rate monitor to watch your numbers or focus on… [Read full story]
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