If I exercise, will I prevent heart disease?
You can never prevent anything, but you can significantly reduce your chances of heart disease by incorporating exercise into your daily routine. Start out slow and progress over time. Exercising at least one day a week will give you at least some initial benefits that can help reduce your risks of heart disease.
 

Am I too old to start exercising?
No one is too old to start exercising. It is advised you speak with your doctor before starting any program to address any limitations you have. Once your doctor clears you to exercise, consult with a certified personal trainer and have them help you get started with your plan. It is very important to remain active especially as you get older.
 

I am so confused, I don’t know what I am doing, where do I go for help?
Start first with setting up an appointment with a certified personal trainer to establish your goals and present any physical limitations. They will help design your program. As you become more comfortable with your routine, you can experiment with other types of equipment and challenge your self to a new level. One-on-One personal training is a great way to get started and keep you motivated throughout your membership.
 

When will I see results?
Results will not happen right away. A first sign of improvement is when your overall energy level starts to increase. This can happen within the first one to three weeks of regular exercise. Noticeable results can happen after the eighth week. Weigh yourself once every few weeks to see noticeable changes. The way your clothes fit is the best way to monitor your progress.
 

How often and when should I stretch?
You may stretch everyday. It is recommended to stretch after a workout or when your muscles are properly warmed up.
 

How long should I hold my stretches for?
For static stretches, hold your stretch for a minimum of 20 seconds. You may increase your time up to 60 seconds. Other types of stretches require movement instead of a holding a particular position.
 

What muscle groups should I start with?
Typically you should start with the largest muscle groups first such as quadriceps, chest, back, shoulders, etc. Then you finish off with smaller muscle groups such as biceps and triceps. You may also find that one specific area needs more attention. You can focus more on specific areas right away if needed.
 

Is there such a thing as being too flexible?
Yes, it is called being hypermobile. This is when the muscles and tendons are overstretched which causes the joint to become unstable, thus possessing a higher risk of injury. Certain sports require muscles to be more flexible than usual. In most cases though, a balance of normal flexibility and joint strength is ideal. Speak with your certified personal trainer to measure your flexibility and discuss the details of your flexibility program.
 

How many calories do I need each day?
Your caloric need each day is based on a number of things. Gender, goals, eating habits, and physical activity all play a part in determining the amount of calories you need. Each day can be different from the next. Generally speaking, the following guideline will help you determine your calorie needs per day. Consult with a registered dietician to discuss the details of your nutrition plan.

 
How do I cut fat in my diet?
Avoid fried foods, limit fast foods, choose low-fat or non-fat selections, keep portion sizes lower, limit the amount of oil you are cooking with, and choose a cooking spray. This will definitely cut down the amount of fat you are consuming in your diet.
 

Why is a carbonated beverages bad for me?
The carbonation found in various liquids can decrease your oxygen levels in your blood stream. You need this oxygen to efficiently burn body fat for fuel as you workout. If you limit the amount of oxygen in your blood, you lower your efficiency of burning body fat. The end result is that you are not achieving your goals at the rate you want.
 

How much weight can I expect to lose each week?
On average, the recommended safe amount of weight loss each week is between 1/2 - 2 pounds. A slow, steady weight loss will help keep the weight off in the long run.
 

Now that I am exercising, can I eat whatever I want?
You may be able to cheat more often than someone else now and then, but it is highly recommended you eat healthy along with your exercise plan to achieve the results you are looking for. If you give 100% into your workouts, give 100% into your nutrition as well.
 

What are the benefits of seeing a registered dietician? Can’t I just read a book?
The major benefit of seeking professional advice is that they are trained in that area. Would you try to fix your car from a book? They are trained to cover the details of your program and find solutions to your concerns. People with certain diseases require specific guidelines to follow and the dieticians are there to help you understand your plan. Some people see dieticians every week and some see them once a month. There is some cost involved with professional advice, but in the long run, the advice they give you lasts a lifetime.
 

Should I lift weights before I do cardio?
This depends on your overall goals. If your goal is to lose body fat, yes, lift weights before cardio. Your body metabolizes more body fat for fuel during cardio if you lift weights beforehand. If you want to improve your cardiovascular endurance, then perform your cardio routine before you lift to maximize your performance.
 

How many days a week should I should strength train?
As you start your weight training program, it is advised you begin with a maximum of two days a week to prevent overtraining. You can progress into three days a week after you have consistently been lifting for a minimum of six weeks. At this point you may also decide to split your routine and concentrate on specific muscle groups and explore more advanced techniques.
 

How many days should I rest between my workouts?
Allow at least 48 hours of rest before performing your next workout. Do not workout with the same muscle group the following day. This will cause limited recovery and limit the success you are looking for. Cardiovascular exercise can be performed everyday.
 

Is it true that muscle weighs more than fat?
One pound equals one pound regardless if it is fat, muscle, or a bag of chips. Muscle is more dense than fat. This means that muscle takes up less space than fat will on your body. This is why your scale may not tell you the true picture. You may weigh the same weight as you started, yet dropped a few pant sizes. Use the scale sparingly.
 

When should I breathe as I lift weights?
Always breathe out (exhale) as you lift the weight (exertion) and breathe in (inhale) as you return the weight to the starting position.
 

Can I spot reduce any area such as my midsection?
It is virtually impossible to spot reduce because you must lose the body fat to see visible results. Performing 1000 crunches a day will not get rid of your body fat, it will make your abdominal muscles stronger. To reduce your body fat, you need a combination of good nutrition, cardiovascular exercise, and strength training.
 

Do I really need a personal trainer?
You may not think you need a personal trainer initially, but do you know all that there is to know to achieve your goals? A lot of people need trainers for different reasons such as accountability, motivation, expert advice, etc. Some people hire trainers every time they workout and others hire trainers once a month. It all depends on what you want out of it. Most trainers are flexible in scheduling appointments which is helpful in meeting at the times you need. Make an appointment with a certified personal trainer to discuss how they can help you reach new levels of fitness.