How long and how often should I workout?

Minimally, it’s recommended that you workout at least 3 days per week for 30 to 60 minutes each session for maximum fitness 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.

I’ve heard of aerobics, but what is anaerobic training?

Anaerobic training is resistance training that does not require oxygen for energy.

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 level of definition.

Do I really need to stretch before and after I workout?

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, i.e., treadmill, exercise bike, running in place or jumping jacks.

What’s the best way to workout?

The most effective workout is a balance of cardiovascular exercise, weight training, and a flexibility program.

Can I workout and still eat what I want?

No, 50% of the success of any fitness program is in what you eat. Diets 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 diet 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, i.e., 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 you need to worry about. Try working through the ‘burn’, however, if this persists, stop the exercise that is causing the pain immediately and see a physician.