At 11 a.m., EST, on Friday, Dec. 17, fitness experts Kevin Parrott of Xtreme Muscle Gym and Lee Grandison of the Hampton YMCA joined a web chat about holiday fitness. They gave tips on how to get the most out of a limited-time workout; how to avoid holiday pitfalls; and how to get fit little by little.

 Ask the Experts about holiday fitness - what's realistic and what's not(12/17/2010) 
10:57
Prue: 
Readers: Welcome to our chat on Holiday Fitness with Kevin Parrott of Xtreme Muscle Gym and Lee Grandison of the Hampton Y. They can answer all your fitness questions.
Kevin and Lee, please let readers know when you're online and ready to go.
Friday December 17, 2010 10:57 Prue
10:59
[Comment From kevinkevin: ] 
hi this is kevin how may i help you today
Friday December 17, 2010 10:59 kevin
10:59
Prue: 
Kevin, could you give readers more details about your expertise and how you coach people to fitness
Friday December 17, 2010 10:59 Prue
11:00
[Comment From Lee Grandison, YMCALee Grandison, YMCA: ] 
Hello All: I am the Senior Welllness Director for the Hampton Family YMCA and I hold a Masters in Exercise Science and Health Promotion, I am also a certified personal trainer and strength coach. I am here to answer any questions.
Friday December 17, 2010 11:00 Lee Grandison, YMCA
11:01
Prue: 
We had a question from a reader earlier as to whether they should work out when they're sick. What do you say?
Friday December 17, 2010 11:01 Prue
11:02
kevin: 
yesl i"m a personal trainner, and a gym owner. i've trained hundreds of clients thru out tidewater va over the years
Friday December 17, 2010 11:02 kevin
11:02
Lee Grandison, YMCA: 
I vote no. When your body is experiencing a fever. It needs fluids and rest. Exercise increases body temperture which can lead to and increased fever and cramping.
Friday December 17, 2010 11:02 Lee Grandison, YMCA
11:03
kevin: 
i don't beleive in working out while sick. the body needs its energy to recoperate
Friday December 17, 2010 11:03 kevin
11:03
Prue: 
So how long after a fever should you wait before you resume exercise?
Friday December 17, 2010 11:03 Prue
11:04
Lee Grandison, YMCA: 
I think not until your fever is completely gone and your body has returned to normal energy levels.
Friday December 17, 2010 11:04 Lee Grandison, YMCA
11:04
kevin: 
this time of year everyone goes to partys and eat party food. you could eat a little something healthy before you leave home, and that way you don't eat so much party food to keep the calories down
Friday December 17, 2010 11:04 kevin
11:04
[Comment From jonathonjonathon: ] 
I hate going to thegym when it's dark. any advice on home exercises?
Friday December 17, 2010 11:04 jonathon
11:06
kevin: 
you could do the basics push ups, sit ups, crunches, jumping jacks, and stretches, etc
Friday December 17, 2010 11:06 kevin
11:06
Lee Grandison, YMCA: 
Beware of gemicks. Anything that promises results without work is selling something.. Many of the workout videos are promising, but make sure your work at your level and always warmup.
Friday December 17, 2010 11:06 Lee Grandison, YMCA
11:06
Prue: 
Readers: We are talking to Lee Grandison, Wellness Director of the Hampton Y and Kevin Parrott of Xtreme Gym. They have tons of wellness and fitness tips. Ask your questions now -- we're here until noon.
Don't forget that you can get all your health news at HealthKey at www.dailypress.com/health
Friday December 17, 2010 11:06 Prue
11:07
Prue: 
Lee, Can you give readers advice on how to warm up and for how long.
Friday December 17, 2010 11:07 Prue
11:07
kevin: 
now is the time to start getting your body in shape for next summer, so get going, and stay with it
Friday December 17, 2010 11:07 kevin
11:08
Prue: 
Kevin, How long should you exercise each day?
Friday December 17, 2010 11:08 Prue
11:08
[Comment From GuestGuest: ] 
Is there anything different you should do when it's cold?
Friday December 17, 2010 11:08 Guest
11:09
kevin: 
if exercising daily, no more than half hr to 45 minutes would be a good range
Friday December 17, 2010 11:09 kevin
11:09
Lee Grandison, YMCA: 
Push up are my favorite. If you are having wrist concerns, make sure to use a neutral grip or fist grip. There are also many different modifications for a pushup. Start at the wall, than to the knees, than one knee to full plank. Also make sure your sholder blades are engaged to add more larger muscles to the manuver.
Friday December 17, 2010 11:09 Lee Grandison, YMCA
11:10
kevin: 
yes, be sure and warm up 8 to 10 min prior to exercise.
Friday December 17, 2010 11:10 kevin
11:10
Lee Grandison, YMCA: 
Execising in the cold, make sure to dress in breathable layers, warm up and drink plentyof fluids.
Friday December 17, 2010 11:10 Lee Grandison, YMCA
11:11
Prue: 
Can you give an idea of some warmup exercises?
Friday December 17, 2010 11:11 Prue
11:12
kevin: 
v you could start by finding an exercise buddy, it sounds like you need a little motorvation. you could also hire a personal trainer like myself to help motivate you
Friday December 17, 2010 11:12 kevin
11:13
Lee Grandison, YMCA: 
Warm up exercises.. the goal of these are to increase body temperture gradually. Anything works as long as it increases body temp. Walking in place, dynamic stretching. My favorite exercises are those in a yoga sun salutation.
Friday December 17, 2010 11:13 Lee Grandison, YMCA
11:14
kevin: 
some warm up exercises could be stretches, bend over touch toes, stand up tall reach for the ceiling up on toes
Friday December 17, 2010 11:14 kevin
11:14
Prue: 
Can you describe the yoga sun salutation?
Friday December 17, 2010 11:14 Prue
11:14
[Comment From VV: ] 
It's always hard to find the time to work out. Do you have any advice for workouts that combine cardio with toning/strength training?
Friday December 17, 2010 11:14 V
11:14
[Comment From GuestGuest: ] 
is it effective if you do the half hour in two or 3 segments or must it be all at once?
Friday December 17, 2010 11:14 Guest
11:15
Prue: 
The time issue is huge. For example, I commute 40 minutes each way to work, sit at a desk for 8/9 hours. Any tips for what I could do in car/at work?
Friday December 17, 2010 11:15 Prue
11:17
kevin: 
v working out should be a priorty, your health and well being depend on it. if you are in a gym you could do a couple exercises per body part for around 15 reps. or do circuit training followed by tread mill, or eliptical
Friday December 17, 2010 11:17 kevin
11:17
Lee Grandison, YMCA: 
Combining exercises is the biggest trend now in exercise. Many of your bootcamp or interval style programs will give a participant, cardio, strength, and flexibility as a cool-down.
Friday December 17, 2010 11:17 Lee Grandison, YMCA
11:18
[Comment From janetjanet: ] 
Can you explain the proper techniques for pushups. I have arthritis in my wrists
Friday December 17, 2010 11:18 janet
11:18
kevin: 
you could benifit by breaking your workouts up into 10 to 15 min segments. the main than is to do something
Friday December 17, 2010 11:18 kevin
11:19
Lee Grandison, YMCA: 
Time is very precious.. I have found the best success from clients have come from them making it an appointment, scheduled time. Finding time to exercise will not happen for most busy people.
Friday December 17, 2010 11:19 Lee Grandison, YMCA
11:19
Prue: 
I think Lee already answered janet's question, but there seem to be many different styles. Where should you feel it when you do a pushup?
Friday December 17, 2010 11:19 Prue
11:21
kevin: 
janet i would start with toes against a wall, take 31/2 steps (heel to toe) back. put hands on wall infront of you about mouth high. keep body stiff, lean into the wall, and push out. repeat up to 20 times
Friday December 17, 2010 11:21 kevin
11:22
kevin: 
you will feel in triceps front delts and pecs
Friday December 17, 2010 11:22 kevin
11:22
Lee Grandison, YMCA: 
Push ups are considered one of the "perfect"exercises. You should feel it all over; arms to chest, back, glutes and core.
Friday December 17, 2010 11:22 Lee Grandison, YMCA
11:23
Prue: 
Typically, what do people do wrong when they're doing a push-up?
Friday December 17, 2010 11:23 Prue
11:23
kevin: 
they allow the body to swagg
Friday December 17, 2010 11:23 kevin
11:23
Prue: 
Do you mean sag?
Friday December 17, 2010 11:23 Prue
11:23
[Comment From MarieMarie: ] 
Any tips on how to beat the cravings when you are trying to eat right?
Friday December 17, 2010 11:23 Marie
11:24
Lee Grandison, YMCA: 
Ther biggest corrections i clue for is the breath...do not hold your breath. Also keep your core engaged and head in line with your spine.
Friday December 17, 2010 11:24 Lee Grandison, YMCA
11:24
kevin: 
yes that will work, you need to keep body stiff as if lying on the floor
Friday December 17, 2010 11:24 kevin
11:25
Prue: 
My last question about push-ups -- where should your elbows be?
Friday December 17, 2010 11:25 Prue
11:25
kevin: 
marie, if you eat small proportions, every 2 to 3 hrs, you shouldn't have much problem with cravings
Friday December 17, 2010 11:25 kevin
11:26
[Comment From roserose: ] 
On machines like the elliptical -- what is the difference between the cardio heartrate and the fat burn heart rate. If you are in the cardio zone, do you still lose weight?
Friday December 17, 2010 11:26 rose
11:27
[Comment From MarieMarie: ] 
I have tried that, but I still crave the sweet stuff.
Friday December 17, 2010 11:27 Marie
11:27
Lee Grandison, YMCA: 
Beating cravings.. depends on what one is craving. If you are trying to limit portions, eat less don't emilinate categories of nutrients.
Friday December 17, 2010 11:27 Lee Grandison, YMCA
11:27
Prue: 
Does drinking water or taking a walk help with cravings?
Friday December 17, 2010 11:27 Prue
11:27
kevin: 
if trying to work triceps, elbows out away from body, if focus is chest keep them in
Friday December 17, 2010 11:27 kevin
11:28
Prue: 
Kevin, thanks for that last tip on push-ups!
Friday December 17, 2010 11:28 Prue
11:28
Prue: 
Any answers for Rose?
Friday December 17, 2010 11:28 Prue
11:29
Lee Grandison, YMCA: 
Cardio machines... you know that you are exercising at your best range, when you are slightly winded, sweating and feel you body is working. If you most use numbers use 220-age X by desired intensity.
Friday December 17, 2010 11:29 Lee Grandison, YMCA
11:29
kevin: 
rose cardio is long during, less tension, fat burn is quicker, to get heart rate up higher
Friday December 17, 2010 11:29 kevin
11:29
Prue: 
Lee, is that 220 minus your age? How long should you maintain an elevated heart rate?
Friday December 17, 2010 11:29 Prue
11:30
Prue: 
Also, I like to read while I'm doing the stationary bike. People have told me that I can't be pushing myself enough if I can still read. What do you think?
Friday December 17, 2010 11:30 Prue
11:31
kevin: 
cravings are tough. i eat clean all week, than one meal per week on weekend i allow myself one meal to have what ever i want. that seems to help me with my cravings, and i have the worlds biggest sweet tooth
Friday December 17, 2010 11:31 kevin
11:31
Prue: 
Readers: we are talking to champion bodybuilder Kevin Parrott, owner of Xtreme Muscle Gym and Lee Grandison, wellness director at the Hampton Y. They can answer all your fitness questions. we're here until noon.
Friday December 17, 2010 11:31 Prue
11:31
Lee Grandison, YMCA: 
Heart rate should be maintained depends on the goal of the exercise session. If weight loss is the goal, ACSM reccommends 45-60 minutes of exercise to acheive most weight loss goals.
Friday December 17, 2010 11:31 Lee Grandison, YMCA
11:31
kevin: 
lee for at least 1/2 an hour
Friday December 17, 2010 11:31 kevin
11:32
[Comment From AmyAmy: ] 
According to the machines, my heart rate never seems to go over like 120 even though I am winded and feel like I'm at my limit. I am not fit at all. Think the reading is inaccurate? I can never seem to get up to my target heart rate.
Friday December 17, 2010 11:32 Amy
11:32
kevin: 
reading, the main thang is to get in your training zone. if you can do that and read i say go for it
Friday December 17, 2010 11:32 kevin
11:34
Lee Grandison, YMCA: 
Amy, dont worry so much about the number, but how your body feels. Those machines are calorbrated to particular last.. As long as yopur feel good, keep exercising.
Friday December 17, 2010 11:34 Lee Grandison, YMCA
11:34
[Comment From GuestGuest: ] 
what's the best time of day to work out? when should you eat?
Friday December 17, 2010 11:34 Guest
11:35
Lee Grandison, YMCA: 
Best time, is when you will do it consistantly. It is reccommended to eat a small meal or snack at least 2 hours prior to exercise to maintian glucose stores.
Friday December 17, 2010 11:35 Lee Grandison, YMCA
11:36
[Comment From Joan M.Joan M.: ] 
I can't seem to get motivated, especially during the holidays. I hate just moping around and dreaming about getting fit, but have a million reasons for not going to the gym "right now." Any tips?
Friday December 17, 2010 11:36 Joan M.
11:36
kevin: 
amy trust only you. take 220 minus your age= multiply times 65% that is your bottom number that you are trying to reach. than start over and multiply times 85% thats your upper number that you don't want to go over. this set of numbers good for 5 years 40-45 45-50 etc
Friday December 17, 2010 11:36 kevin
11:37
kevin: 
work out when it works for you, otherwise you set yourself up to fail down the road
Friday December 17, 2010 11:37 kevin
11:37
[Comment From MikeMike: ] 
I am an avid swimmer, and I try to get to the pool twice a week.
Friday December 17, 2010 11:37 Mike
11:38
[Comment From MikeMike: ] 
I am an avid swimmer, and I try to get to the pool twice a week. My question is about chlorine-- I have read something about "swimmers lung", which is a reaction of the lung to the noxious fumes that build up fgrom chlorine in the confined spaces of a pool. Ther chlorine reacts with organic compounds like sweat from the human body. In some cases swimmers lung supposedly can cause asthma. What can you tell us about swimmer's lung?
Friday December 17, 2010 11:38 Mike
11:38
kevin: 
joan you need a personal trainner!
Friday December 17, 2010 11:38 kevin
11:39
kevin: 
mike thats wonderful
Friday December 17, 2010 11:39 kevin
11:39
Prue: 
How much can you expect to pay a personal trainer? Would one 1/2-hour session a week work?
Friday December 17, 2010 11:39 Prue
11:39
[Comment From Joan M.Joan M.: ] 
You are right! That would get me motivated. But can I afford one?
Friday December 17, 2010 11:39 Joan M.
11:40
[Comment From GuestGuest: ] 
I wonder if chlorine can be bad for people prone to sinus infections
Friday December 17, 2010 11:40 Guest
11:40
kevin: 
mike i'm not a swimmer, but if i had those concerns i certainly would dig into until i had the answerws
Friday December 17, 2010 11:40 kevin
11:41
Lee Grandison, YMCA: 
I am not a swimmer, but have only read about swimmers lung from those swimming in pools where the chemical mix was not quite correct.
Friday December 17, 2010 11:41 Lee Grandison, YMCA
11:41
Prue: 
Readers: We are talking to two experts in personal fitness. Dont' wait to make your new year's resolutions! They can help you get started now!
Friday December 17, 2010 11:41 Prue
11:42
Lee Grandison, YMCA: 
Trainer prices can range from $20 - $100 an hour. Please check all trainer creditials meaning; education, certification, exerperience and client reviews..
Friday December 17, 2010 11:42 Lee Grandison, YMCA
11:43
Prue: 
I think the question about sinus infections and chlorine would be one for yuor doctor.
Friday December 17, 2010 11:43 Prue
11:43
[Comment From Joan M.Joan M.: ] 
How do I go about finding a personal training. Do I go through the gym I belong to?
Friday December 17, 2010 11:43 Joan M.
11:43
[Comment From DonnieDonnie: ] 
I like to exercise outside. Are there particular dangers of overdoing it when it's so cold outside? Should I worry about sweating too much and getting chilled while running?
Friday December 17, 2010 11:43 Donnie
11:43
[Comment From pampam: ] 
i walk every day but in this weather i'm afraid of falling. does anyone know somewhere to walk indoors?
Friday December 17, 2010 11:43 pam
11:43
kevin: 
while i can't get into trainers fees now, i can be reached at 722-2227. the range is usually in the 50 to 65.00 range around here
Friday December 17, 2010 11:43 kevin
11:43
Prue: 
Kevin, how often do you need to see a trainer for it to be effective?
Friday December 17, 2010 11:43 Prue
11:44
Prue: 
Experts - can you answer the questions about the current weatehr conditions and working out.
Friday December 17, 2010 11:44 Prue
11:44
[Comment From AlvinAlvin: ] 
Parking garages are great places to walk in inclement weather.
Friday December 17, 2010 11:44 Alvin
11:44
Lee Grandison, YMCA: 
Joan, there are many places to recruit a trainer. Two of the most creditiable organization are the American College of Sports Medicine and the American Council on Exercise. They have website that lists ceritifed trainers in your area.
Friday December 17, 2010 11:44 Lee Grandison, YMCA
11:45
kevin: 
donnie they have special clothing that runners wear, to help with the sweating issues. you might want to visit a runners shop
Friday December 17, 2010 11:45 kevin
11:45
Prue: 
Great idea, Alvin. Thanks. Also, shopping malls I would think. Also, I think there are rec centers where people can walk?
Friday December 17, 2010 11:45 Prue
11:46
Lee Grandison, YMCA: 
Pam, many of the local malls have early morning mall walking hours. Both the Hampton Family and Victory Family YMCA have indoor tracks for members to walk.
Friday December 17, 2010 11:46 Lee Grandison, YMCA
11:47
[Comment From MikeMike: ] 
If you Google Swimmer's Lung, you will see that some sources report that the chlorine build up actually is harmful to life guards who have to spend many hours at the pool, as well as serious competitors who also spent long periods exposed to the air at pools. Some pools have switched away from chlorine systems to avoid the issue, as well as installing proper ventilation systems. Do you have any comment or experience with this ? One study reported that competitive swimmers had to use inhalers but when the pool eliminated chlorine, they could throw away the inhalers.
Friday December 17, 2010 11:47 Mike
11:48
Lee Grandison, YMCA: 
Donnie, make sure that the cloths you are wearing are both breathable and warm. They can wick sweat away and keep the body warm. Both Under armor and Nike have outdoor weather lines of running cloths
Friday December 17, 2010 11:48 Lee Grandison, YMCA
11:50
Prue: 
Readers, we're talking to Lee Grandison of the Y and Kevin Parrott of Xtreme Muscle Gym. We just have a few minutes left. If anyone can answer the swimmer's questions, please go ahead as our panelists are not experts on pools.
Friday December 17, 2010 11:50 Prue
11:50
[Comment From kevinkevin: ] 
a couple times per week with a trainer can produce great results if you follow your trainers advise
Friday December 17, 2010 11:50 kevin
11:50
Prue: 
That's Kevin the expert answering -- he temporarily lost contact. Welcome back, Kevin
Friday December 17, 2010 11:50 Prue
11:50
[Comment From GuestGuest: ] 
Are tehre any home workout videos you recommend. have you seen the new jane fonda
Friday December 17, 2010 11:50 Guest
11:51
kevin: 
1/2 hour sessions with a trainer can be very effective, and you save some money
Friday December 17, 2010 11:51 kevin
11:52
Lee Grandison, YMCA: 
Exercise videos range in expertise and exercise preference. i would pick my favorite, fun exercise and read the customer reviews on the video.
Friday December 17, 2010 11:52 Lee Grandison, YMCA
11:53
Prue: 
In our last few minutes, if our panelists --whose life is fitness -- could tell what their individual workout regimens are, and what they would recommend for a week for those starting out or trying to include holiday celebrations with staying in shape.
Friday December 17, 2010 11:53 Prue
11:54
kevin: 
word from a trainer. many people try working out in their homes, they start out with good intensions, however, life has a way of creeping in, and many times terminating your exercise program. you need to plan to win!!!
Friday December 17, 2010 11:54 kevin
11:54
Prue: 
After our experts have revealed all their personal fitness secrets, please let our readers how they can contact you. Thanks.
Friday December 17, 2010 11:54 Prue
11:55
Prue: 
Reminder: For all your health news and daily updates go to HealthKey at www.dailypress.com/health and to the health notes blog.
Friday December 17, 2010 11:55 Prue
11:56
Prue: 
To sum up what we've learned today -- any exercise is better than none!
Friday December 17, 2010 11:56 Prue
11:56
Lee Grandison, YMCA: 
I am a lover of group exercise classes and funcational fitness. I will take or teach at least 3 classes a week of either bootcamp, kickboxing or ZUMBA. I spend time also doing simple exercised to strengthen major muscles muscles.
Friday December 17, 2010 11:56 Lee Grandison, YMCA
11:57
Prue: 
We're hearing a lot about boot camp these days. What exactly is involved with that?
Friday December 17, 2010 11:57 Prue
11:57
kevin: 
the best advice is to create a fitness plan that works for you and stick with it . consistency is the key to life time fitness. thats kevin parrott 722-2227 xtreme muscle gym in hampton or bodysculpting in newport news 930-3372
Friday December 17, 2010 11:57 kevin
11:58
Lee Grandison, YMCA: 
My last tip of advise is to find something you love to do and do it often. Remember that Rome was not built in a day and neigther will she be destroyed..1 to 2lb of weight loss is perfect.
Friday December 17, 2010 11:58 Lee Grandison, YMCA
11:58
kevin: 
boot camp is more or less group training with a high energy instructor taking you throu a series of calistitics
Friday December 17, 2010 11:58 kevin
11:59
Prue: 
Thanks very much. Lee -- what's your contact info?
Friday December 17, 2010 11:59 Prue
11:59
Lee Grandison, YMCA: 
My boot camp is more sports conditioning and military style exercises.
Friday December 17, 2010 11:59 Lee Grandison, YMCA
12:00
Lee Grandison, YMCA: 
I can be found at the Hampton Family YMCA 722-9044, www.peninsulaymca.org
Friday December 17, 2010 12:00 Lee Grandison, YMCA
12:01
Prue: 
Lee and Kevin, Thanks very much for your expertise and participating today. I'm now closing the chat.
Readers: We're taking a break over the holidays. We'll be back at noon on the first Wednesday in January. To see the full transcript go to www.dailypress.com/health and click on the Archived Live Web Chats tab. Bye -safe holidays.
Friday December 17, 2010 12:01 Prue
12:01