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Frequently Asked Fitness Questions
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A. Yes!! Here's the skinny on cardio vs. weight training: they are two parts of the same puzzle. Cardio burns fat. Weight training builds muscle. In order to get fit and stay that way, we need to burn off our excess fat, and replace it with muscle. Muscle requires more calories to maintain than fat, which means the more muscle you have, the more fuel (read: Calories) you need to maintain it.
Q.
Can I do cardio and weight training in the same session?
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A. Quick answer: anything is better than nothing. But, depending on what you're trying to do, anywhere from 30 minutes every other day, to 60 minutes twice a week. Listen to what your body is telling you when you exercise. If it takes you two days to recover from your cardio session, odds are good you're doing too much.
- A. Start with the Abdominal machine and work your way counterclockwise around the weight room. For toning up and slimming down, your goal is 3 sets of 10 reps on each machine. For building muscle and bulk, your goal is 3 sets of 5 reps on each machine. For increasing endurance, your goal is 3 sets of 15 reps.
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A. Enough weight so that you can barely complete your designated reps. If you're going for 10 reps, you should be really glad there's no 11. If your goal is 10, and when you get there you think I could do more you're not moving enough weight. If your goal is 10 and you can't make it to 5, you're moving too much weight. The amount is going to be different from person to person, exercise to exercise and even day to day.
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A. Again, listen to your body. Some people can't do cardio on an empty stomach. Some folks must have nothing in their belly at all before any kind of work out. The best rule of thumb is to eat a light snack about 45 minutes before you hit the gym. Half a bagel and a piece of fruit. Yogurt and some almonds. A PBJ. Something for your tummy to fuel your body on. After a weight training workout, try a protein based snack, like some sliced turkey with fat free cheese and maybe a little cottage cheese or fat free yogurt. Remember, you're trying to build muscle, and building anything takes raw material. Don't think of it as food, think of it as muscle in kit form.
Q. What about
sports drinks?
Q. What about protein shakes?
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A. Protein shakes are very useful if you are working on building serious muscle. They are also quite handy if it's difficult for you to get your meals on a regular basis. Isolate is easier on your tummy than Concentrate, but be aware that any kind of protein can be difficult for the body to process. Older folks, lactose intolerant people, people with gastric problems and those with frequent heartburn would be better off avoiding protein shakes, or consuming them very infrequently. At the very least, protein shakes can (and generally will) cause upset stomach, bloating, gas, pressure and flatulence.
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A. Keep it simple. Consume fewer calories than you expend. Exercise regularly. Eat with common sense on your right side and moderation on your left. Listen to your body. Give it what it needs, not always what it thinks it wants. Stay active and positive. Treat your entire life with love, respect and kindness.
1190 Bullet Rd.
Phone: (719) 836-0747
Fax: (719) 836-0710
Copyright © South Park Recreation Center, 2009