Episode #161: A Big Grab Bag Of Your Best Fitness & Nutrition Questions

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In this episode, Ben answers questions about whole body vibration training, and much more!

In this September 1, 2011 free audio episode: Staying safe during interval training, whole body vibration, electrical impedance testing, how to do ice baths, acne remedies, seasonal affective disorder, ARP Wave therapy, adaptogens, training for cyclocross, congenital inflexibility, bloating after swimming, and foamy sweat.

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Listener Q&A:

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Dave asks: High intensity interval training is how I would prefer to spend my time working out. My only issue with it seems to be the increased risk of injury...especially with running. How would you suggest keeping the risk of injury low while still going hard? Scott asks: Have you heard of Whole Body Vibration? Thoughts? Is it safe?

Chuck asks: Last week I had an impedance test done. I'm sure you know what it is, but they connect electric pads to you ankle and wrist and an electric current is sent between. Based on the time it takes, it measures your body fat, water, cell health, and water in your cells. The problem is, I don't recall what each of these measure, but for someone in great shape and very healthy, some of my ranges we low? Can you talk a little about this and why I may be low? Here were my results: Body fat: 2.9% Resistance: 404.0 ohms Reactance (Xc): 37.8 (I don't have the ranges, but I think this was one of the level she told me was low) Impedance (Z): 406.7 (Impedance (symbol Z) is a measure of the overall opposition of a circuit to current, in other words: how much the circuit impedes the flow of current. It is like resistance, but it also takes into account the effects of capacitance and inductance. Impedance is measured in ohms, symbol) Phase Angle (like overall health of cell): 5.3 degrees. This was low- which is weird--why? Lance Armstrong's is about 12.0

Craig asks: I have found ice baths after a run work for me. However, when it is really hot outside I have trouble getting them cold enough (54-59 degrees). What I do now is run the water and then put 8 trays of ice plus all the ice my ice-maker has made since my last run in the tub. This doesn't get it cold enough. I know that I could buy a bag of ice from the grocery store but this is not very convenient. On the other hand, do you know of something I could buy that would be something I could just keep on hand? In my response to Craig, I mention this Blitz 110% post. Matthew asks: Is there any natural glycolic acid or AHA peels you recommend for mildly acne prone skin? I took your recommendation to eat sardines and I feel that this is helping my skin, but I still could use a good method to help remove dead skin from my sensitive face.

Peter asks: Looking for your thoughts on S.A.D. seasonal affective disorder, winter blues, weight gain around holidays, etc...

Laura asks: Have you heard of the ARP wave clinic? I have arthritis in my knee and was considering this therapy after exhausting many modalities up to this point. What are your thoughts?

David asks: A company named JD Premium has put out a product names Adapt Energy that can be added to water or taken directly to help with energy and concentration. I have heard you talk about the advantages of some adaptogens in past podcasts. Based on the products contents, are these adaptogens? Are the ingredients harmful in any way?

In my response to David, I mention this podcast with Roger Drummer.

Shawn has a call-in question about cyclocross and how to increase his ability to move up to the next level.

Robert asks: I have what I call "congenital inflexibility" I’ve now been into triathlons for about 2 years, becoming an endurance athlete for the first time in my life, and I’m really enjoying it. However, I do feel that my speed gains are being greatly limited by my inflexibility. For instance, in the swim I cannot stretch my arms straight past my ears. In the bike I am limited in my aero position, etc. I do some limited before and after stretching now, but I also know there are very mixed results in studies in whether stretching before or after exercise is actually helpful (at least in preventing injuries). In addition, I feel that whenever I spend too much effort stretching, attempt yoga, etc I am twice as likely to hurt myself. I am really worried that my inflexibility is going to hold me back, particularly in the swim. Do you think it's possible for someone who is totally inflexible to ever become reasonably flexible?

In my response to Robert, I mention Resistance Stretching with Dara Torres.

Brock asks: I get quite a lot of bloating and gas about an hour after I do a long or intense swim workout. I assume it is from gulping in too much air while I swim. Is there anyway to work on eliminating this issue? Are there any drills you can recommend that could help with this. It uncomfortable for me... and everyone around me.

John asks: I swam 40 X 50 yard laps in an outdoor heated pool today and threw up. I had a piece of toast 1/2 hour before swimming, felt fine. I did not swallow a significant amount of chlorinated water during the swim. I was feeling fit and fine before and during the swim. Any comments?

Jon asks: The other day I did some hard 800 meter repeats and I had some foamy sweat below the waist. Have you ever heard of this and what is it?

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