Sandy Plummer Answers Your Health and Wellness Questions

PARRISH -- After Sunday's hot weather, it's evident that summer days are on their way. You may want to tone up and get in shape to look and feel great in time for summer break. Anytime Fitness owner Sandy Plummer offers helpful advice about swimming for fitness, nutrition bars, and yo-yo dieting.

Sandy Plummer's Answers to Questions:

Question: I was thinking of focusing a bit more on swimming this summer for general fitness and weight loss. What do you think–pros, cons?

Answer: Swimming is a fantastic summer exercise, and it’s a great way to cross-train, so I’m glad you’re adding it to your fitness regimen. It works all of the major muscle groups and is easy on the joints too, given the fact that it’s a non-weight bearing activity. There is one thing that you need to keep in mind, though. Swimming can be pretty challenging, especially if you’re a newbie. It actually takes four times more energy to swim than it does to run, so swimming a quarter of a mile is roughly equivalent to running one mile. And because some people find swimming somewhat difficult, overall duration becomes an issue, since this can clearly affect the calorie-burning potential of your workout. Some have even questioned the effect that the water temperature has on overall calorie balance. Appetite seems to increase after swimming in cooler water, which means the calories eaten after exercise may negate the calories burned during exercise. Regardless of what you hear or read though, swimming provides a wonderful full-body workout. I definitely recommend it as an alternative to traditional cardiovascular exercise, and I encourage you to vary your swimming workouts, just like you would do with any other workout. Change up the intensity and the duration of your swims to reap the greatest possible health and fitness benefits. 

Question: I’ve always been a big fan of using sports nutrition bars as snacks between meals, but to be honest, I’ve never really given much thought to what type of bar would be best for me. Do you have any thoughts on this?

Answer: This is an excellent question, and one that I get asked frequently. First of all, I agree–I’m a big fan of using sports bars as snacks as well. They’re convenient, generally affordable, and a quick source of on-the-go energy. The only real problem is that there are so many options out there, and not all bars are created equal from a nutritional standpoint. You really need to fine-tune what you’re looking for. If you truly want to use them as snacks, then you should probably look for a bar that has around 300 calories, 30-35 grams of carbohydrates, 20-25 grams of protein, and 7-10 grams of fat. Keep in mind, these are just ballpark numbers. The bar you choose could have more or less depending on your personal preference. The last thing you really need to consider when choosing a bar–and it’s a big one–is the taste. It’s probably best to start with the most popular brands, and while you’re at it, give our Anytime Health bars a try too. The only way you’re going to find ”the one“ is by trial and error. Good luck!

Question: I’ve been a yo-yo dieter for the past few years, and for some reason, whenever I re-commit and start a new exercise program, I always seem to gain a little weight before the actual weight loss process begins. Can you explain this?

Answer: Yes, this is actually a pretty common phenomenon, but one that most people simply aren’t aware of. When a sedentary or somewhat inactive individual starts an exercise program, several changes occur in the body to respond to this new exercise stimulus. The sum of these changes can add a bit to the scale, despite your hopes for the exact opposite. First of all, the muscles can increase in size, and the added protein in the muscle actually stores additional water. The body will also start to store more sugar in the muscles, and again, water storage plays a role here as well. Several enzymes that process oxygen will also increase in quantity within the muscle cells. And if this isn’t enough, your connective tissues will toughen and thicken, and your total blood volume can increase by up to one pound within a week. All of this better prepares your body for more frequent exercise bouts, and helps to improve your workout efficiency. At this point, you’re probably wondering what can be done to mitigate these effects? The answer is not much. The key is to be consistent with your workouts, and avoid the scale if you’re likely to get discouraged by what you see. It’s important to remember that this is simply your body adapting to exercise. Believe me, your weight will trend down in the long run as you continue your program. Don’t forget the old adage–good things come to those who wait!

To ask Sandy Plummer a fitness and health question, e-mail her at parrishfl@anytimefitness.com.

Erica Newport is a daily reporter for The Bradenton Times. She covers art, culture and community. If you have a story that might interest Erica, please e-mail her using erica.newport@thebradentontimes.com address.  She also takes your questions related to our weekly theme days and provides advice and opinions for our readers.

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