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March 9, 2012 / mybodynbalance

Just Starting Out? Keep this in mind:

 There are so many basic things you should know about, when you first begin to exercise…I would say that below is a list of the things I get “questioned” about most. I hope this gives you a little insite & sheds some light on the questions that have you in the dark.    Love & Muscles, Lisa

Does it hurt? Is it Pain…or PAIN!!!!!
If an exercise causes pain, you’re either doing it wrong or you’ve already managed to hurt yourself. Be sure to separate pain from muscle soreness which comes on after you fatigue muscle and will wear off in a day or two. Actual pain can mean injury, and if what you’re doing really hurts, stop!

To stretch or not to stretch, that is the question.
Stretching before and after you exercise can prevent injury while you’re working out and muscle soreness afterward.

Exercise Speeds Metabolism ( See Feb 25, 2010 blog)
Your metabolism stays elevated for several hours after a tough cardio workout such as circuit training or kickboxing. Hourly calories burned post workout equals up to 20 % of the total calories burned during your workout.
So if you burned 600 calories during a kickboxing workout, you could burn up to an additional 120 after wards.

Crunches = six-pack.
Sure they will as long as you also get rid of any belly fat that hides them!! Crunches strengthen muscles, but won’t burn off the fat in your belly.
You’ve got to “clean up” your diet, weight train & do cardio work…and of course, for crunches to work, you’ve got to learn to do them right.

Treadmill running is better for your knees.
Many studies have found this not to be true. It is the running itself that stresses the knees, not the surface you’re running on.
Note: I, myself am not (much) of a runner…but I do know I have heard from “runners” that they feel running outdoors is harder on their joints (hips & knees)

Using Exercise Machines is safer & easier for “newbies”.
If you know what you’re doing, using machines at the gym can help you get the most out of your workout. Otherwise, you’re as vulnerable to injury and as you would be if you were doing the same type of exercise with free weights.
However, please note:

1. The machines have to be correctly adjusted for your height and weight .
You would be surprised how many people don’t know that seat adjustment plays a key role here.
2. You must understand the “idea” behind using machines. For example, most often cable machines, are used to either pre-exaust a body part, or used as a “shaping” exercise. Thus, meaning you would not use a heavy amount of weight for a low amount of reps. …you would (most likely) want to use lighter weight for higher reps on these exercises.
Keeping in mind, not all situations are the same & some people MAY have different views, opinions & beliefs on this.

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One Comment

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  1. Mia / Mar 12 2012 7:45 pm

    This is very insightful Lisa. Thanks for shedding light on some of my concerns in the gym. I think a lot of people at the gym tend to copy what they see from others at the gym. I am a runner and do believe that running on pavement excessively can damage your knees for some people… i believe they call it “runners knee” and pretty sure i have it. But i really dislike treadmill running. It takes the fun experience of running outdoors away! Boo!! Taking high cardio classes are a good alternative for running, doing the same amount of cardio minus the repetitve, impact of running.

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