How long and how often should I exercise? Minimally, it’s recommended that you exercise at least 3 days per week for 30 to 60 minutes each session for maximum health benefits. If you find it difficult finding time to complete your workout, you may try breaking it up into the upper body and lower body. However, just 30 minutes a day is the preferred goal.
I’ve heard of cardio, but what is resistance training? Resistance training is performed with free weights, weight machines, resistance bands, and your own body weight. Benefits of regular resistance training includes; Increased muscle strength, power, endurance and, Increased bone density and strength, Reduced body fat, Increased muscle-to-fat ratio, Boosted metabolism (burning more kilojoules when at rest), Lowered heart rate and blood pressure after exercise (thought to reduce the risk of heart disease), Improved balance and stability, Enhanced performance of everyday tasks, Reduced risk of developing some conditions like diabetes.
How many calories and grams of protein do I need a day? This depends on your age, lean body mass, activity level, and the thermic effect of food. For example, a 250-pound construction worker needs more calories and protein than a 98-pound office worker. The best way to determine if you’re getting too few or too many calories is to have your body composition measured by a fitness professional, and log your daily food intake for at least three days and review it with fitness professional.
Doesn’t weight training bulk you up? No. Bulk only occurs with a combination of high caloric intake and specific training using extremely heavy weights. Women, particularly, have little chance of bulking up since they contain about 1/30th the hormone (testosterone) required to achieve that type of result.
Do I really need to stretch before and after I work out? Yes, stretching is imperative before and after working out because it prepares the muscles for vigorous work and helps prevent injury. Don’t forget to warm up the muscles BEFORE stretching with a 5-minute cardio prep or rhythmic limber, e.g., treadmill, exercise bike, running in place or jumping jacks.
What’s the best way to exercise? The most effective exercise program is a balance of cardiovascular exercise, resistance training, and a flexibility program.
Can I workout and still eat what I want? No, 75% of the success of any fitness program is in what you eat. Food intake should be modified to insure a healthy balance between fat and calories. A nutritional program made up of complex carbohydrates, quality protein, essential fats and leafy green vegetables is the key to success. This meal plan will be specific to your individual goals.
How do I get started? Depending on your physical state, it is recommended that you start slowly with a minimum of 20-30 minutes of physical activity, e.g., walking, light jogging, bicycling or light aerobics, performed 3 times per week, for a couple of weeks. Then, one can move into resistance training, combined with cardiovascular exercise.
Sometimes, I experience a burning sensation when I workout. What is that? That burning sensation in the muscle is caused by a build-up of lactic acid. It generally is not something that you need to worry about. Try working through the “burn”; however, if this persists, immediately stop the exercise that is causing the pain and see a physician.
How much weight can I lose with your program? Clients who follow our program typically lose 8-12 pounds of body fat per month.
I heard exercising will increase your brain power. Is that true? Yes. Not only does exercise improve your body, it helps your mental function. Exercise increases energy levels and increases serotonin in the brain, which leads to improved mental clarity.
Does exercising help you cope with stress? Yes. As much as it may stress you out just to think about exercising, once you actually start working out, you’ll experience less stress in every part of your life. Exercise produces a relaxation response that serves as a positive distraction.
I just don’t have the energy needed to exercise, what should I do? Start out engaging in 15 minutes of exercise and work your way up. Exercising actually gives you energy, so after a couple of weeks you’ll find yourself popping in a 30 minute workout disc or using one of the Just30Fit programs to start your day off.