The Very Good Question Section

This is a new section consisting of some very good questions and their answers as fielded by the ISSA technical support team over the past two weeks. ENJOY!


I have several clients that I would like to teach the deadlift to, but when I ask them to squat down and keep a slight arch in their back, they cannot. I sense their hamstrings are tight, as well as their erector spinae, and that that is causing their lower back to round off when they sink their hips to the floor. One client is a 17 yr. old male, one is 26 yr. old male (both are average ht/wt - ectomorphic), and another is 42 yr. old male (mesomorphic). Should I emphasize daily stretching until their posterior muscles loosen up, or is there some other way to get them to keep good posture while dropping their body low?

I would think these clients will develop better form in the deadlift with practice. Like any new motor skill, it is hard to think of all the details of the lift when it is still being learned. They may have trouble concentrating on keeping the back arched when there are so many other things to think about as well. In time, they will likely be able to concentrate on all aspects of the lift. Their form will improve, but it is up to you to keep reminding them and teaching them the right way until they have it all down....That is one aspect, but also I would not be surprised if the hamstrings are indeed tight. That would also complicate things. Tight erector spinae would NOT cause this, it would actually help because the erector spinae in the lower back extends the spine (keeps the arch of the low back). Tight gluteals could also be a part of the problem. I would focus on hamstring and gluteal stretches and see if that helps. Remember that it will take a few weeks to a month probably to see results from the stretching. Unlike weight training, you can stretch AS MUCH AS YOU LIKE. Have the clients do it as least 1 x per day.


When does the body begin to burn fat? I guess it depends on the stored energy in a person, or is it simply when a certain heart rate is reached? I overheard another trainer tell some one 17 min. I don't believe it's that simple.

Dustin: AH, you have the head on your shoulders to be a good trainer! Indeed, it is not that simple. Many people think that at some point in time, the body instantly "switches" to fat burning. This is very far from the truth. In actuality, the body is ALWAYS burning fat AND carbohydrates. In the beginning of moderate intensity activity, the body uses mostly carbohydrates for fuel, and not a lot of fat. This trend DOES gradually shift towards fat burning and away from carbo burning as activity continues. The key idea is that it is gradual. Fat does not become the PRIMARY fuel source for probably around one hour or so of continuous moderate intensity aerobic exercise. It depends highly on the condition of the subject, and the intensity of the exercise. Highly conditioned aerobic athletes burn fat more efficiently. The trained bodies of these athletes know that it is important to spare glucose, and so they become predominantly aerobic (fat burning) much sooner than the average Joe. Patrick gives a great response below as well.

Patrick: The oxidative system uses primarily carbohydrates and fats as substrates for energy production. Protein is not normally metabolized significantly, except during long term starvation, and very long bouts (>90 min) of exercise. At rest approx. 70% of ATP produced is derived from fats and 30% from carbohydrates. Following the onset of activity ATP production shifts more towards carbohydrates than fat. During anaerobic and high intensity aerobics almost 100% of energy is derived from carbohydrates, if an adequate supply is available. However, during prolonged, submaximal steady work there is a gradual shift back to fats as an energy substrate over carbohydrates. For more information review the energy pathways which produce ATP anaerobically and aerobically.


I have a potential client that has been diagnosed with Fibromyalgia and I am not familiar with this problem. I would like to find out more information about it and maybe some suggestions on how to train this person. Her doctor has been trying to get her to workout and now she is going to give it a try. I would appreciate any help on this.

Fibromyalgia is a complex, chronic condition, which causes widespread pain and profound fatigue, as well as a variety of other symptoms. Fibromyalgia means pain in the fibrous tissues. It is felt in the skeletal muscles, tendons, and ligaments throughout the body, but at times can actually affect the viscera and smooth muscle tissue. Unlike arthritis, the joints of the body are not directly affected and joint pain and swelling usually are not present. You need to minimize or eliminate the chronic fatigue/pain cycle. Tips for training would be; use heat prior to beginning exercise, use extended and slower warm-ups, progress gradually to higher intensity work, gentle to moderate intensity exercise is well tolerated, avoid high impact, high intensity exercise and modify the exercise when necessary.
To learn more about Exercise and Fibromyalgia Click Here.