Sweeney's Gym has been ranked as one of the top three gyms in the Milwaukee area by the Channel 12 news group. The Business Journal places Sweeney's ahead of the rest. This month I'm giving some answers back to the community that I get through e-mail. Remember Health is Science-Fitness is Fun. For more information click on the Programs page to see what's New at Sweeney's.

The meal or snack you eat after working out may be as important as the workout itself. This is because once your workout is over, your muscles try to rebuild and become stronger or more aerobic and they need nutrients to do this. So to get the best results possible from each workout, follow these two guidelines: - Eat as soon as possible after your workout. - Make sure your meal includes both protein and complex carbohydrates.

There are several forms of fat, some being healthier than others. Trans fat, or hydrogenated fat, as well as saturated fat, can contribute to high cholesterol. Trans fats, which is found in margarine and shortening, are formed when liquid oil is made solid at room temperature. Try to replace these unhealthy fats with moderate amounts of monounsaturated or polyunsaturated fats such as olive, canola, flaxseed, sesame and peanut oil.

The best cardiovascular exercise is the one you enjoy and are most likely to continue over a period of time. All cardiovascular exercises increase your heart rate, which in turn allows you to burn a high amount of calories while strengthening your heart and lungs. Try out a variety of cardiovascular activities such as jogging, stair climbing, bike riding or group exercise classes, and choose the ones you enjoy most. Keep going!

The Deadlift, a classic exercise performed with a weight bar, works several major muscle groups at the same time: the quadriceps (front of the thigh), the hamstrings (back of the thigh) and the gluteus maximus (buttocks). Here's how to do a Deadlift properly: 1. Start with the bar resting on the floor in front of you. Bend down at the knees and hips so your thighs are about parallel to the floor. Grasp the bar with your hands shoulder-width apart. 2. Slowly stand upright, lifting the bar off the floor as you rise. Don't lock your knees when you're upright. 3. during the lift: Make sure you are using your thighs to lift, and not your lower back. Also, keep the bar as close to your body as possible. 4. Slowly lower the bar to the ground; concentrate on using your leg muscles rather than your lower back. 5. Do 1 to 3 sets of 8 to 12 repetitions each.

Stretching is an essential component of a successful exercise routine. Stretching will assist in increasing physical performance, decreasing risk of injury, increasing coordination and balance, reducing stress and enhancing enjoyment. To get the most benefit from a stretching routine: - Always warm-up before stretching - Stretching should be slow and controlled without any bouncing. - Hold each stretch at a point of mild tension for 10 to 30 seconds. Repeat this 3 to 5 times. - Do not excessively extend, flex, twist or lock any joints.