So you love your elliptical sessions, but for some reason your toes get numb or tingle. I am asked this question often, so don’t think your the only one. Most of the time it is not a serious issue, but if any abnormal symptoms occur like dizziness or muscle failure - stop.

Typically your feet (especially the balls of the feet) are bearing all the weight of your body when using an elliptical. Treadmills won’t usually effect your feet in this way since they are not stationary. Seated bicycle also won’t trigger this type of discomfort (even though your feet are stationary) because most of your body weight is on your seat.

If you have ever gone skiing with boots that are too tight, you can better understand why this happens. Leaning forward on your toes as you ski causes the feet to slide forward and lodge into the toe box of the boot. Or think of somebody with big burly hands giving you a firm handshake for 45 mins strait. White knuckles and white toes are not that much different.

How about some solutions? Here are a few things to try.

1. Tie your shoe laces a little looser, and back your feet away from the kick plate
2. Try concentrating on standing taller, not leaning forward, and transferring the weight of your body with a heel-to-toe roll like running
3. Cross train. Split your allotted cardio time between several machines rather than just one

Learn a few basics before embarking on a new running program. Josh Arden explains 3 things to do before you start.

Living by the beach is great. Walking on the sand is not only a stress reliever but good exercise. Almost every time I ask a new member what their current cardio program entails, they reply “I walk a few times a week”. Now understand that most people who join a gym and consult with a trainer are typically overweight. If walking a few times a week has not yet yielded results for that person, then there is only one answer. Here is my honest response: “You have been walking for how long now?” and answering for them, “since you were about two years old, correct?”.

The Human body adapts very well to repetition. In other words, walking for 30 minutes 2-3 times a week will not challenge you enough to burn the calories needed for weight loss. Don’t get me wrong however, because walking does have many benefits.

The bottom line is this: if you have limited spare time, exercise at a higher intensity. 40 minutes a day 6 times per week at 70%-80% of your max heart rate is a good initial goal. Try walking at a 10%-15% incline, or even jog/walk intervals. If time is not an issue, walk 75-90 minutes 6 times per week to obtain a similar level as above.

One important note: this is only one of three factors to becoming fit. The other two equally important factors are resistance (weight) training and of course, nutrition.

She is that girl who is on the same elliptical every time you are doing cardio, but never lifts a weight. Yes, she is fairly thin but is she healthy? Is she strong? The fact is, if she would pick up some weights just 3 times a week for 45-50 minutes her body would dramatically change.

Building a little muscle raises you body’s BMR (basal metabolic rate). In other words, your body burns more calories at rest. Muscle needs energy to work, and that means more energy is needed. Every extra pound of muscle you build on your body burns an extra 30 calories a day. So in essence, you will burn more calories while you sleep! I can’t imagine anyone not liking the sound of that.

I wouldn’t be surprised if that same girl has over 30% bodyfat. Just to put that in perspective, a 30 yr old female at 32% is considered overfat. Many of the models you see in fashion magazines have over 30% bodyfat! Thin does not necessarily mean fit.

The solution? At least three times a week, substitute 45 minutes of weights instead of cardio. Both are equally important. If you are not sure how to use the weights, of course my advice is to get a personal trainer