Personal Trainer
12-week program can help balance shape of body

QUESTION: I have a pear-shaped body and would like to even things out a bit. My rear end and legs are very large with my waist and upper body being small. What can I do?

ANSWER: Whenever a new client comes to me and wants help in balancing a physique, I make him or her take part in what I call the "Four Keys of Fitness" — cardiovascular exercise, strength training, flexibility work and sound nutrition — but with a twist. This involves assessing your body type and mapping out a routine specific to the assessment.

With you being "pear-shaped," you need to put emphasis on strength training because lifting weights can help balance the physique. I would start a 12-week program aimed at streamlining the lower body and increasing the size of your upper body. This will give you a more balanced figure.

To streamline your lower body, perform leg exercises with very light weight and a high number of repetitions. For example, do two sets of leg extensions 20 to 25 times. This will define your legs without bulking them up, or adding more size. In addition, until a more balanced form starts to take shape, stay away from squat motions as this causes rapid development of leg muscles.

With your upper body, you should have a more intense mindset and really go after adding the size needed to even things out. Heavier weight at a lower number of repetitions is needed to achieve more size. An example of this is weight that will take you to complete fatigue at 8 to 10 repetitions. We can't change what we have been given through genetics, but we sure can make it look better if we put forth a determined, consistent effort.

With your 12-week weight program and a solid foundation of cardiovascular exercise, flexibility training and prudent eating habits, you can look in the mirror and be proud of yourself for not accepting everything nature gave you.

QUESTION: Should I stretch after a workout?

ANSWER: Yes you should. After a workout, blood pools in your veins, and that blood contains lactic acid and other by-products that may prolong soreness.

Stretching just after a workout helps to redistribute blood throughout the body thus reducing (but not totally eliminating) the amount of soreness, stiffness etc. that may occur in the hours and days after a good workout.

To reduce potential soreness — injury and to increase results, be sure to warm up and stretch before you workout and cool down and stretch after.

Dave Patania, a certified personal trainer, welcomes your questions. Send them to Personal Trainer, the Enquirer, 312 Elm St., Cincinnati, Ohio 45202. Or e-mail davpatania@aol.com.