kathy_faqWho should check with a doctor before starting an exercise program?

You should check with your doctor before you start any exercise program if you are over 40, if you smoke, if you are being treated for any chronic illness or injury, if you lead a sedentary lifestyle, if you are on medications, have diabetes, high blood pressure, or high cholesterol, any history of heart disease, back pain or any other orthopedic problems.

How many days per week should I exercise?

The old government guidelines use to suggest that three days per week was all that was needed, but the new government guidelines suggest that persons should exercise most days per week. So if you aim to do some form of physical activity 6 to 7 times per week, and if you only get in 4 to 5 days, that’s not so bad!

What is the best type of cardiovascular exercise a person can do?

There are so many forms of cardiovascular exercise a person can choose from. Some of the more common forms are walking, running, cycling, swimming, cross country skiing, elliptical trainer, stair climber, any aerobics class, (step ,kickboxing ,high/low dance etc…), jump rope, rebounding on a mini trampoline as well as sports such as soccer and basketball and many more. The best type of cardiovascular exercise for any person, are the ones that the individual enjoys and will stick with over the long haul. Not every exercise is for every person, but each person can find something that suits their needs and abilities.

What is my Target Heart Rate and how do I find it?

Your target heart rate is where your heart rate should optimally be during an aerobic workout. Your target heart rate range is 50% – 90% of your maximum heart rate.

Here’s how to calculate your target heart rate: 220 – your age = Maximum Heart Rate (MHR). MHR times 50% to 90% = Target Heart Rate (THR)

These numbers serve as a guideline- an indicator of how hard you should be working. Newer exercisers should begin at the lower end of the % and experienced exercisers can go up toward the higher end of the % as their fitness levels increase and allow.

How often should I lift weights?

In general, strength training or weight lifting for each muscle group should be done 2 to 3 days per week on non-consecutive days. On the other hand, you don’t have to take the all or nothing approach either. It’s better to do a little strength training than none at all. So, even if you can only fit in one strength training routine in a week, you’ll still benefit from it.

How long will it take before I see results?

Seeing results usually varies with each individual. Generally, if a person is consistent with a balanced program, they should begin to feel a difference in their bodies in about three weeks and actually see some significant changes in about three months.

When is the best time to stretch my muscles, before or after a workout?

Stretching and flexibility are very important aspects of good physical fitness. Ideally it’s best to stretch before and after a workout. When stretching before a workout, be sure that the muscles are warmed up for at least 5 minutes. If you can’t do both, then make stretching after your workout a priority. Remember to start slowly, breathe into the stretch and don’t bounce!

Should I eat before or after a workout?

It’s okay to eat certain foods before and after exercise, but don’t overdo it. Consuming a heavy meal just before a workout can interfere with proper digestion. By the same token, don’t try to work out if you are starving. Your body needs fuel for the activity. Some quick carbohydrates from piece of fruit or an energy bar should do the trick. The same goes for an early morning workout; maybe a piece of whole grain toast and some fruit juice. After exercise, allow your body to cool down before eating. Then be sure to include some carbs with your meal to replace the glycogen stores in the muscle that you used during your workout. And of course, be sure to drink plenty of water before, during and after your workouts.

What can I do to stay motivated to work out?

Staying motivated over the long haul can sometimes be a challenge. Get a friend/spouse or significant other to join you and help keep you accountable. You can also try changing your routine every few months. Maybe trying a new class at your health club or take your workouts outside for a change. You may also want to hire a qualified personal trainer for a few sessions to give you different ideas on how to change your current workouts to keep them fun and effective.