Cardio

• Running and Leg Pain

• Eating Before Exercise

• Circulation Problems When Exercising

• Choosing Cardio Equipment

Jaime Longval, M.S., C.S.C.S.

A:Several factors could be contributing to your leg pain. You might simply be doing too much too soon. As a first-time runner, you need to start off slowly by walking and then build up to running. At the start of each exercise session, walk on the treadmill for about five minutes to warm up your muscles. Then gradually increase to the desired speed. Doing leg stretches also may help minimize pain and/or injury. You'll get the most benefit from stretching when it's done over several weeks.

How you run can also create pain in your ankle or knee. For example, your foot may be rolling inward or outward when it strikes the treadmill's belt. A shoe designed specifically for running might add support. In addition, since running on a treadmill allows only a limited amount of space, you may be altering your gait. That can put added strain on joints and cause pain.

There are pros and cons to running on a treadmill or track. A treadmill gives you a bit more "cushion" than most tracks, while running on a track allows you to move freely, decreasing the chances of affecting how you run. Try both types of running and see which feels more comfortable for you. If the pain is persistent or severe, see your health care provider.

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Jaime Longval, M.S., C.S.C.S.

A: You need fuel to get the most out of your workout, and food provides that fuel. When you wake up in the morning, it's been a long time since dinner, and your energy levels are depleted. So eat a little before your workout. What, when and how much you eat really depends on the intensity and duration of your workout.

If you don't like to have breakfast first thing in the morning, eat a small snack that's high in carbohydrates and easily digestible or drink a sports drink, preferably 30 minutes to an hour before your workout. Afterward, you can then eat your normal breakfast. A good "after-workout" meal would contain both protein and carbohydrates, such as a whole-wheat English muffin spread with peanut butter.

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Jaime Longval, M.S., C.S.C.S.

A: There may be several reasons why this might happen. The first is that the shoes you're wearing may not be right for you. They may be too small, too big, too loose, tied too tightly or not well-cushioned enough.

Another possibility—your physical position while using the equipment may be putting too much strain or pressure on certain parts of your leg or foot. Keeping your feet in a stationary position throughout the workout, and not moving them, creates constant pressure. As a result, your circulation is restricted—which leads to a numb or "falling asleep" feeling. Being 100 pounds overweight adds even more pressure to your feet.

Change your form slightly and see if there's a difference. For example, on the elliptical, try lifting your heels as you go through the motion, rather than keeping your feet completely flat on the pedals. Also, wiggle your toes at times during your workout to help with circulation.

You may want to shorten the amount of time you spend on the equipment. If you're doing 30 minutes in a continuous session, but your feet start to fall asleep at 15 minutes, then do two bouts of 15 minutes each (with a break in-between).

You could also have a circulatory or nerve problem. Consult your health care professional to have the problem checked out.

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Leslie McNabb

A: Congratulations on your decision to start exercising! Your first goal should be making exercise a regular part of your life. If you have no medical concerns, I recommend choosing an activity that is fun and challenging and yet not so intense you are discouraged from doing more. This will help you build endurance and gain benefits from your exercise commitment. (If you have a chronic condition, such as high blood pressure, check with your health care provider before beginning an exercise program.)

All three of the machines you mentioned will get you moving and raise your heart rate if you work at what feels to you like a moderate intensity. Because your body position changes when using each machine, one may be more comfortable for you than the others. Feeling comfortable encourages you to gradually increase your physical activity.

Recumbent stationary bike

This type of bike supports your back while allowing you to pedal at roughly the same height as the seat. It is the bike of choice for those who are out-of-shape, new to exercise, suffer from back pain, or have wrist issues. You sit against the backrest while stretching your legs in front of you to push the pedals.

A recumbent bike's comfortable, chair-like support may help you increase your endurance and be active longer than you would on other kinds of equipment. Because it's stationary (doesn't move), there's no impact on your joints as there is when you ride outside—so it's especially good if you have joint pain or are overweight. But a recumbent stationery bike might not provide enough of a challenge to people who have healthy joints and are in good shape.

Upright stationary bike

This equipment looks more like the bike you rode when you were a kid. It has a small seat, and the pedals move in a circular up and down motion. There's no backrest, so you will work harder to maintain good form. Your workload is also increased because you must lift the pedal against gravity from a vertical position. For the same amount of time and distance, your body works harder and burns more calories on an upright bike than on a recumbent. Since riding on an upright might be more tiresome, you may have less endurance and shorten your workout.

Treadmill

Many health professionals consider exercising on a treadmill superior to exercising on a bike. Whether walking, jogging, or running, you will work more of your body—and burn more calories—on a treadmill than on an exercise bike.

Treadmill activities also produce impact, so they may help keep the bones of your lower body strong and reduce your risk of developing the weakened bone conditions of osteopenia or osteoporosis. In addition, treadmill workouts challenge and strengthen your balance and coordination. These, too, are important for preventing broken bones. To learn more about osteoporosis, go here.

Which one? How long?

Barring any physical limitations, pick what you enjoy. Some people enjoy bike riding because it reminds them of being a kid. Those who sit behind a desk all day might enjoy jogging on the treadmill instead of sitting on a bike.

Since you are new to exercise, start slowly, with 10 minutes of activity per day. Work your way to 30 minutes three or four days a week. Each session should have a two- to five-minute warm-up and a two- to five-minute cooldown of light activity, followed by easy stretching. Make the rest of your exercise moderately intense—you should feel like you are working, but not so hard that you become breathless or can't carry on a conversation.

After you're regularly exercising for 30 minutes a day, three to four days a week, add more goals. If you want to keep increasing your physical fitness, add challenge by varying your routine. You can work at a more intense pace, exercise longer or incorporate strength training with weights or bands into your program.

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