THERE are so many misconceptions regarding fitness training. I get asked so many questions as soon as people hear what I do. Some are reasonable and some are just down right unreasonable' so I thought it would be best to address some of them.Why Do My Muscles Get Sore After Exercise'The soreness is called 'Delayed Onset Muscle Soreness' and you get this when a greater than normal load is placed on a muscle. It usually reduces as the muscles adapt to the workout and is a natural part of the muscle responding to your workout but make sure you stretch well after your workout.Will I Get Bulky Muscles If I Weight Train (Ladies)'Weight training is very important to your fitness as it helps to increase your metabolism, improves bone density and muscle tissue burns as much as 15 times more calories per day, even when you don't work out. You won't necessarily bulk up; we are not designed that way. Your body type, however, also plays a role in this, if you are predominantly muscle (short and stocky) a tendency to gain muscle easily is present so, you need to use light weights (1-2kg) and do a high number of reps. Predominantly tissue (hippy ladies) and bony (skinny ladies) body types will not bulk up, so relax and get pumping.How Often Should I Workout'The general consensus is three to five days per week for 30-60 minutes. The barest minimum is two days a week. A day of rest in between is advisable when just beginning (so NO, you can't cramp it into your Saturday and Sunday)I Only Want To Lose My Stomach; Can I Spot Train Certain Areas''No! You cannot!' is my short but sweet answer J. Spot training implies that a certain exercise will get rid of the fat over a certain muscle. It is not true and does not happen. To remove fat from areas you must do two things. First, reduce overall body fat through cardio workouts (brisk walking, jogging, swimming etc). Second, improve the muscle tone of that specific muscle by strength training or toning. With that in mind, it still is very good for you to do crunches (or at least some type of abdominal exercises) but with cardio. There are several reasons (benefits) to continuing to work those muscles like:' Even though you may not see immediate big differences, you will see differences (small ones o!).' Each week, as you reduce more fat in your stomach from cardio exercises (and eating healthy), your abdominal muscles that are being strengthened will become more visible.However, if you work your stomach muscles, you must do the same number of reps for your back so you develop a strong core.What Is The Best Equipment To Use'There isn't a best or worst; some are better than others but the main thing to keep in mind is what you want to achieve and your current fitness condition. Generally, cardio machines like the treadmill and elliptical trainer are great if you can't go out for a walk or jog. However, machines are better for beginners in weight training because they provide more stability than free weights. But, machines may be limited in the exercises and weight increments that you can perform. If you don't have equipments, go ahead and substitute dumbbells with bottles of water, a low stool as a stepper and of course a skipping rope for your cardio.Stretching Is Important But Is It Better To Stretch Before Or After I Workout'Actually, it's best to stretch after. Stretching before a workout tires out the muscle limiting your performance. Be sure to warm up (do chosen activity slowly) before your workout and stretch after you have completed your workout. Form the habit of stretching during your day (every few hours) especially if you work at a desk job.Remember: Love your body and it will love you right back'bodiworks@gmail.com
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