n l PERSONAL BEST

Q. I’m a 48-year-old woman who wants to take yoga classes to get back into shape. Is this the best exercise I can do?

— Michelle R., Fayetteville

A. No! Yoga is not THE “best” way to get back into shape — but it is a GREAT start. Yoga helps develop flexibility and some strength, but it will not fully condition your body to function at its peak. The only way to do that is through an effective resistance-training program, using weights, mixed in with some cardio exercises to keep the heart healthy.

Please don’t misunderstand me — I think yoga is a wonderful exercise and stress reliever, but it should complement your fitness routine, not be your fitness routine!

Q. I’m 42 years old and five weeks pregnant. I want to know how much exercise is considered safe and desirable during pregnancy. I use the elliptical trainer at the gym for about 45 minutes and the stationary bike for another 20 minutes. I do this five or six days a week. Do you recommend using the elliptical during pregnancy? Also, how long do you recommend that I workout and at what intensity?

— Jennie W., Fayetteville

A. Congratulations, Jennie! First, speak with your doctor about the exercises you are currently doing and what he or she suggests. From there, you can continue working out as usual — with just a few modifications.

One recommendation: Do NOT assume an inverted position when exercising. The best workout positions for you are standing upright or seated. Do what feels most comfortable to you (the bigger the belly, the more adapting we have to do), and enjoy it.

You can perform a lot of your exercises on the stability ball – everything from leg work, arm work, ab work, balance and coordination work, stretching and yoga. Just make sure that the stability ball is good quality. It should be burst-resistant and have a thick shell.

Don’t perform exercises that only isolate a particular muscle. Focus on compound, multi-joint exercises, which help you perform better in your daily life.

As for the number and amount of weights that you lift ... it really depends on each person’s fitness level. A safe way to start is by lifting a weight eight to 12 times. Remember, it must be challenging, but should not be exhausting. While pregnant, work the body, but do not push or strain it. Good luck with the pregnancy!

Q. I see that you have your clients do free weights and stuff I’ve seen athletes do. Should I do that? Why? All I’ve ever worked out on are the weight machines.

— Donna T., Fayetteville

A. Donna, what we are doing is called CrossFit. It is a core strength and conditioning program. We focus on developing the body to adapt to any fitness challenge you might come across. The reason we train in an athletic manner is because you and an athlete are very similar. Really! Your needs vary from that of an athlete or soldier only by degrees! Think of it this way: Increased power, strength, cardiovascular and respiratory endurance, flexibility, stamina, coordination, agility, balance, and coordination are each equally important to you, soldiers, athletes, our parents, grandparents ...

Of course, we can’t load my grandmother with the same squatting weight that we’d assign to an athlete, but they both need to squat. In fact, squatting is essential to maintaining functional independence and improving fitness.

Squatting is just one example of a movement that is universally valuable and essential, yet rarely taught, to anyone but the “already fit.” It’s a shame that some gyms and trainers are “detraining” their clients by constantly using only machines and staying away from functional movements.

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E-mail your questions to John Velandra at: designsinfitness@att.net. Or call John at (910) 306-3142. John is a certified personal trainer and the owner of Designs In Fitness in Fayetteville, www.designsinfitness.net