You asked...I answered!
I want to address some of the questions I'm most asked about fitness and physical well-being.
"I haven’t worked out in a long time; how many days a week should I work out?"
I always recommend getting back into it slowly. Try every other day for the first couple of weeks, then increase to four to six days a week. You need one day every week for your body to rest.
"Can I do weight training every day?"
No, you need to let your muscles rest 48 hours before performing weight training again. You could alternate your focus - work on the upper body one day and the lower body the next day.
"How do I know what size weights to use?"
If you are able to easily complete 10 to 12 repetitions, then you need to increase the size of weight you are using.
"I want to work on my stomach; everything else is fine."
If your stomach needs work then the rest of you does as well. I always train the whole body in a workout, not just one part. If your stomach is weak, your back is also weak. If your quads need work, your hamstrings do as well. It all works together. Having one muscle stronger than the other causes injuries.
"I do the same work out every time. Is this ok?"
No, you need to mix it up. Our bodies are amazing machines and adapt to our workouts. Our muscles don’t have to work as hard doing the same thing every day. You need to vary the intensity, duration and/or frequency of your workout.
"I don’t like water. How much do I have to drink every day?"
You should be drinking half your body weight in ounces of water per day. Example: a 140lb person should be drinking 70 ounces of water every day. If you don’t like plain water add lemon, lime, even cucumbers will give your water a refreshing taste.
"Does drinking coffee, tea, etc. count in those ounces."
No, caffeine will dehydrate you, not hydrate.
"Should I eat right before I work out?"
No, you should not eat right before you work out, nor should you work out on an empty stomach. Try to eat at least an hour before you begin. A snack of fruit or veggies and protein are your best choice. This will give you the energy to work out without being uncomfortable from a full stomach.
"I have heard that you don’t need to ice sore muscles anymore, that heat is best to use. Is this true?"
Ice helps to reduce inflammation. Heat brings blood to the area to help with repair. If you have arthritis and you ice on a regular basis, you will see a tremendous difference in your pain level and range of motion. So no, I don’t believe we should stop icing those sore muscles or joints.
"How do I know what is the best work out program for me?"
Whether it is yoga, dancing, spinning, or weight training, if you are committed to doing it weekly that is the best program for you. Just remember showing up is the hardest part! I can’t tell you how often people tell me they didn’t want to come to class but once they get there they are glad they did.
If you have more questions about fitness in general or about your own program, please get in touch!