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Do you have a question about fitness? Share a post with some of the most common fitness questions with their answers. Please note that although I am a certified personal trainer, women’s fitness specialist and P1 nutrition coach, I am not a doctor or a registered nutritionist. If you have specific health considerations, please contact your local health professional for guidance.
For today’s post, I wanted to talk about some frequently asked fitness questions and their answers. These are the types of questions I get from clients all the time, and I had many of these questions when I first started in the fitness world. If you have any hot questions about fitness, please leave them in the comments below! (I will definitely make a subsequent post; I already have 5 more to answer, but this post has become very long!)
1. How much cardio should I do?
The answer to many of the questions on this list, including this one, is “it depends”. I know. It is frustrating to hear this answer, but I will understand WHY and I hope it will help you determine the best method for your unique body.
With cardio, the amount you do depends on many different factors: your current activity level, your goals, and how hard you work. If you are currently stuck, the general recommendations for about 150 minutes of moderate cardio each week (about 30 minutes on most days of the day) would be too much. In this case, you would start with shorter circles: 10-15 minutes each day of easy cardio (such as walking) and from there to build.
If your goal is strength and pure muscle gain, you don’t want to do too much cardio. There is no daily long jog if you want to build muscle, because after a while your body will start using protein (also known as muscle) as fuel. Many strength training exercises, especially circular exercises, can be considered cardio if they increase the heart rate and maintain it. Many workouts can hit strength and cardio in one session and remember this intensity and goal> duration.
2. How often should I rest?
The break is a huge piece of the fitness puzzle and it’s easy to forget magic happens when we rest. This is when the body is able to regain its levels, rebuild muscles and gather energy and fuel for the next session. If you are constantly working, there is a time when you will achieve a reduction in returns. Too much exercise can lead to overtraining, which can potentially cause increased resting heart rate, injury, poor sleep, low energy levels, depression / anxiety, agitation, decreased ability to work, and severe pain / pain.
The amount of rest you need will also depend on your current routine, how quickly you recover, your refueling strategies, and the intensity of your workouts. If you train at intense levels several times a week, you may need more rest time to recover between sessions. If your workouts are at a lower intensity, you could possibly train every day without the effects of overtraining. Make sure you have at least 1-2 days of complete rest each week to allow your body to recover and prevent overtraining.
3. Do I have to stretch before training?
4. How much weight should I lift when I train strength?
When choosing a weight training force, choose a weight that is “heavy for you.” For example, 5 kg can be heavy for one person, while 50 kg are heavy for someone else. You should be able to complete all repetitions in a set in good shape and have to complete the last 1-2 repetitions of each set. If you can easily handle 15-20 repetitions of an exercise with your current weight, this is a good sign to increase it a bit. On the other hand, if you are struggling to complete all repetitions and compromising form, reduce the amount of weight or resistance you use.
5. What is the best way to “tone up”, also known as burning fat and building muscle?
You can absolutely burn fat and build muscle at the same time, but this requires conscious eating and exercise.. Ideally, you will want to have a low calorie deficit, weight training with challenging pounds and enough protein. (I usually recommend 0.8 – 1.2 g per target kilogram of body weight, depending on the goals and preferred diet. For example, I would recommend less protein for a vegan friend.) Nutrition time may also play a role in this, once the basics of nutrition are determined (proteins and products throughout the day, adequate hydration, eating slowly and carefully, eating according to your needs). To lose body fat, eat most carbohydrate-rich foods before and after exercise. Outside the 3-hour window after exercise, you can shift your focus primarily to protein, vegetables and healthy fats (25% of each subsequent meal, using foods rich in carbohydrates).
Here’s a handy infographic with some nutrition guidelines, depending on your body type:
6. What should I do for muscle pain?
7. How do I get started?
As always, talk to your doctor before making any changes to your fitness. The best way to start a fitness program is to walk consistently and establish a cardio base. Aim for 5-15 minutes most days of the week. Once you manage to achieve this consistently for a few weeks, add 5 minutes until you reach 150 minutes of moderate cardio guidance. (30 minutes, 5 days a week) From here, I recommend meeting with a certified personal trainer to determine a personalized strength plan that you can follow 1-2 days a week. (One upper, one lower or two circles of the whole body) From here you will be able to progress in different styles and methods of strength training depending on your goals, but I love to start with walking!
8. What is the best diet for my fitness goals?
9. How often should I train?
10. Do I have to train my abdomen every day?
No! I used to think that if you wanted six packs, you had to train your belly every day. Our abdominal organisms are like any other muscle group: they need rest to recover and recover. Also, many exercises that are not considered “abdominal exercises” work at your core, such as squats, deadlifts, push-ups, hip lifts, balance work, and more. If you put your mind into muscles and focus on breathing during your exercises, you may be surprised to see how much this works at your core and can improve definition and strength. I don’t think you have to do basic work more than 2-3 times a week at most.
Wow! A high five of all my friends who managed to overcome this whole post. 🙂 He was strong, but I like to talk about these things and answer your questions.
Do you have hot questions about fitness?
What are some of your tips for friends who are just starting out?
xo
Gina
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