Fitness Facts and Fibs

The panel on the Fitness Facts and Fibs was moderated by FITNESS Deputy Editor Mary Christ Anderson @FITNESS_Mary. The panelists were Joe Dowdell @JoeDowdellNYC and Alycea Ungaro @RealPilates.

Here's some info on the panelists:

Personal trainer and strength coach Joe Dowdell is one of the most highly sought-after fitness experts in the world. Over the past 17 years, Dowdell has earned many of the top certifications in the varied disciplines that constitute fitness-biomechanics, physiology and so on - and his ability to articulate that knowledge has made him a regular expert contributor to national publications as diverse as Marie Claire, Cosmopolitan, Men's Health, Allure, Muscle & Fitness and FITNESS, on whose advisory board he serves. Joe is also founder and co-owner of Peak Performance. 

Alycea Ungaro is one of the most recognized and influential Pilates teachers today and is the owner of New York City's top studio, Real Pilates. In addition to her Pilates experience, Ungaro is a licensed physical therapist, a nutritional consultant and a certified perinatal specialist. She has been featured in The New York Times, Time, Vogue and Marie Claire and is a member of the FITNESS advisory board. Ungaro has also been featured on CBS, ABC, the TV Guide Channel, NY1 and many other broadcast outlets. 

I felt like this panel was more about training methodology than facts and fibs. Please note, that training is different from movement. Taking a class or going to the gym to keep yourself moving is great, but training is about setting goals and planning a regimen. There is nothing wrong with taking classes at a gym just to keep you moving, especially if you enjoy those classes, but if you decide to train, the tips below can really help.

I was trying to jot down as many takeaways as possible during this panel discussion, which made my notes a bit messy.

I think the best way to sort it out is with bullets. Below are my takeaways.

  • It's important that the exercises you are doing match the muscular demands of the sport for which you are training.
  • It takes about 3-4 weeks for your body to learn a new pattern or routine. If you are working different muscles every time you work out in completely different ways, then your body is always trying to learn something new. Try doing the same moves and working on doing them correctly before you move on.
  • When you are training, keep a log, get proof of results.
  • Set goals.
  • All training adaptations come after the workout. If you are repeatedly working out everyday, your body has no time to recover. You are continuously breaking it down.
  • Use the cool down to bring your body from sympathetic (fight or flight) to parasympathetic (resting metabolic levels) as quickly as possible.
  • Limber is not necessarily better.
  • Injury takes place when you go into a range of motion and you don't have the strength and stability in that joint that's being stretched.
  • Need to stabilize in order to mobilize.
  • Sweating is pretty genetic for people. Just because you sweat more doesn't mean you are working harder.
  • Most important thing in reaching and maintaining a lean body, is diet, sleep and then training.
  • Hormones are a BIG factor in women not maintaining their goals.

Hope some of these bullets were helpful!