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Trainer George and your fitness questions

Ali de Bold

I've gotten back into training! This means I am also suffering. I will be chronicling my experiences with Trainer George on the blog, but he's also agreed to share some free tips with you guys!

What do you want to know about working out? Ask your questions here and Trainer George will provide feedback.
Oct 14, 2009 @ 12:57 pm

24 Replies



Since it's starting to get chilly in my part of the world, and I can't afford a gym membership, I need to know what I should do when running in cold temperatures. I know that you should wear warm, but breathable clothing, but how do I avoid that awful burning sensation from breathing in cold air? Should I wear a mouth mask (??), will the sensation eventually go away after training?

I ran outside in freezing weather last year and the first few times were painful, but eventually my lungs got used to it. Is this safe?
Oct 15, 2009 @ 01:13 pm
Ali de Bold

I second that

I can only run in temperatures between 20 - 25 celcius. I know, what a diva. But my throat burns and gets swollen if it's any colder and if it's too hot, I just don't want to!
Oct 15, 2009 @ 04:42 pm
Trainer George

My Tips.

A lot of runners have experienced the burning sensation from breathing in cold air. This sensation is caused by cold air hitting the lungs as you breathe in. If you are breathing in from the mouth, the cold air doesn't have time to warm up. I recommend you breathe in from your nose, this will help, but it might not eliminate the problem. Wearing a mouth mask is a great idea, as it will warm up the air you breathe in. I usually recommend a face mask or a scarf over your mouth. (the face mask will also protect your face). If the temperature hits below zero or there are high wind chills, I recommend running indoors. Make sure to consult your physician, if you have medical conditions as cold air could trigger asthmatic responses. I hope this helps, and it's great to see you are dedicated to running.
Oct 29, 2009 @ 04:18 pm


Thanks for the tips. I decided to splurge on the gym membership - running outside wasn't worth the health risks and the cost of buying appropriate clothing for outdoor running would have cost me about the same as the membership.

And MC - I hear ya. I can go as cold as 5 degrees before it starts to become painful. I can do hotter temperatures, but then I go really red and look like I've just received the worse sunburn of my life.
Oct 30, 2009 @ 11:35 am

I do OK

Its interesting to read about running in cold temperatures. My husband complains of the burning sensation in his lungs if he runs when its cold. He says if he keeps at it for about 2 weeks, his body adapts and the colder air no longer burns.

My body performs leaps and bounds better when running in cold temperatures vs. hot temperatures. The other morning I ran when it was 38 F (~ 3 C) and I felt really really good. But as soon as the temperature is over 80 F (~27 C) my body hates every minute of the run.

When running while its cold, the only symptoms I notice are a runny nose and for about 20-30 mins post-run my lungs are a teeny bit constricted/tight.
Oct 30, 2009 @ 02:31 pm


I have a couple of questions for Trainer George:

We all get a little stiff after working out, but how much pain is too much? How little means we didn’t push ourselves hard enough, and how much means we may have hurt something?

Some people work out different muscle groups on different days, for example arms one day back another, etc. Is this the way to go or should we be working out our entire bodies at every work out? And on a similar note, do our bodies need variety when working out? By this I mean, is it ok to do the same workout routine each time you hit the gym, increasing intensity when your body gets used to it, or do you need to switch up the exercises themselves?


Nov 08, 2009 @ 02:43 pm
Trainer George

My recommendations

Most people that are beginning an exercise program are very excited to get started and tend to push themselves very hard. This results in muscle soreness. There are 2 general types of muscle soreness due to exercising:

1) Immediate soreness, felt while or immediately after exercising

This is directly related to the build up of lactic acid (By- product of Anabolic Glycolysis) in the muscle that have leaked out of the muscle cells and stimulated sensitive nerve endings near them. This soreness may also involve minor muscle or connective tissue tears

2) Soreness that persists for 1-3 days following a workout.

Research shows that the soreness that is present for 1-3 days after a workout (DOMS-Delayed onset muscle soreness) is the result of very small tears in muscle tissues. If you are experiencing DOMS after about 48 hours of your workout, it means that you have worked out past the intensity that you can tolerate.

I recommend that you start off with a lower intensity workout and build the intensity over time. I like conducting a fitness evaluation with my clients prior to designing an exercise program for them. Once I know their fitness levels, I can train them at their intensity level without having them be in too much pain. If you are experiencing pain in the joints or have symptoms of inflammation (redness, swelling, pain, and loss of function) you should consultant your physician. The DOMS should also not be present longer then a week.

If you need assistance figuring out the proper intensity and exercise routine feel free to message me on my profile.
Nov 17, 2009 @ 04:24 pm

A question for Trainer George : )

Is there any good exercise to lift the booty up..? :D

By the way bought some running shoes so my hubby and I would go on runs and we still haven't, also cause we own a pit bull and they have lots of energy they need to burn otherwise she'll jump on us like crazy every time we open the backyard door. Really want to get my legs in better shape too.

Thanks...& Happy Holidays!

(We'll really need the tips now since the holidays are starting and Thanksgiving being next week). ;p
Nov 18, 2009 @ 09:06 pm


ha ha Trainer George you totally have me pegged. I was most definitely in the "very excited to get started" catagory. I started a new work out class with my friend and after the first class my body hurt A LOT for 2-3 days. I had a feeling it was not normal which is why I asked. I have lowered my intensity in the same class and have also been going to the gym on other days in addition to the class, and have felt much better.

Thanks for your help!
Nov 19, 2009 @ 09:29 am
Trainer George

Designing workout programs

2) One factor to consider when designing a workout program is how much time you can dedicate throughout the week. With our busy schedules, a lot of people don't have time to workout 4 or 5 times in a week. For these people I recommend a total body workout. If you are beginning a new routine give yourself a day or two off for the soreness to go away prior to completing the workout again in the same week. For the people that have time to workout numerous times in a week, I recommend working different muscle groups on different days. Our bodies are great with adapting to the overload, therefore you will see your results begin to plateau. If you have hit a plateau, you need to change up your routine. There are many ways to manipulate your routine to begin seeing results again. Some ways are to change

1) the number of sets, 2) the exercise performed, 3) the order of exercises, 4) the speed and type of contraction, 5) the type of resistance, 6) the amount of rest between sets or exercises, and 7) the frequency of training.

In general your workout program is good for a couple of months, prior to reaching a plateau. Therefore, you don't need to change your routine regularly (unless you're bored of it). Before changing your whole routine, begin changing some factors mentioned above to intensify it. I recommend changing the number of sets, and order of exercises weekly prior to changing your whole routine. Program design is very specific to the individual. Depending on your goals, amount of time you have to train and your fitness levels. Use this as a guideline for program designing and you will do great!!

If you have any questions feel free to message me on my profile.
Nov 23, 2009 @ 10:21 pm

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