This Frequently Asked Questions (FAQ) page helps you answer the most common questions about fitness. You can also use the search bar to find your answer through an article.
How many times a week do I have to work out to see the results?
The main thing is to train on a regular basis. You get better and faster results if you train two or four times a week instead of once a week. The more you can train, the more your body changes, but don’t train for seven days straight. Let your body recover for at least one to two days.
What is the biggest mistake people make at the gym?
Most of the time when people start training in a gym, they don’t know how to use the equipment. Misuse of a machine or dumbbell can cause injury. When you don’t know, ask someone to help you (staff, personal coach, or others). Even me, I prefer to ask rather than have an injury and wait six months to recover.
How hard should I train?
Most experts agree that three-five times per week is enough. Train for a 20-60 minute session at 60-90% of age-specific maximal heart rate or 50-85% of VO2max (heart rate reserve).
Do I need to warm up before I exercise?
Each workout should start with a 5-10 minute warm-up to prepare your body and avoid injury. Movements such as slow jogging, knee lifts, arms circles, and trunk rotations are good.
What is the right way to breathe during sport?
Inhale during the preparation phase and exhale during exercise.
What is aerobic exercise?
The definition of the work aerobic is “involving oxygen”. Aerobic exercises improve the heart, lungs, and cardiovascular system to transport oxygen. As the heart improves, it pumps more blood with each stroke. This decreases the number of strokes required for transporting oxygen. It helps you to produce more work over a longer period and recover faster.
What abdominal exercises should I do to get rid of my belly?
Ab exercises help you strengthen your core, but they need help to give you a flat stomach. Nutrition. A tummy flab is the result of excess fat. The winning combination is exercise and healthy eating.
When is the best time of day to exercise?
This is when you can do it. Choose a time that suits you and stick to it.
Can you turn fat into muscle?
No. Your body needs energy to build new muscles. So it increases your metabolism level to burn more calories and more fat for energy.
How much should I weigh?
In fact, there is no ideal body weight. Muscle weighs more by volume than fat. This means that if you want to gain muscle, you have to weigh more than you think. Fat is essential for survival and generally a healthy body fat percentage for men is 8-20% and for women 13-25%.
What is the fastest way to get my body fat percentage?
Use the skin-fold caliper.
Is it better to train at the gym?
It depends on your goals. If you want to build muscle like a bodybuilder or crossfitter, go to the gym or the box. If you want to stay in shape, you can do it at home or outside.
Do muscles weigh more than fat?
Yes. Muscle is denser than fat and takes up less space in the body. Scientists estimate that a pound (0.45kg) of muscle takes 22% less space than a pound (0.45kg) of fat.
Keeping fit requires major lifestyle changes?
You can achieve your fitness goals with small changes in what you eat and your activity level. Little by little make more dietary changes and progress to a higher level of activity over time. Patience is important. Don’t try to do it too early and don’t give up until you have a chance to reap the benefits.
Do moderate exercises decrease the risk of heart disease, diabetes, hypertension, and obesity?
Studies show that training is the key to a better quality of life. It also reduces the risk of stroke, type 2 diabetes, and osteoporosis.
What if you’re not a morning person and it’s difficult to go to the gym after work?
It’s always difficult to create a new habit. It may be difficult at first, but the more you do it, the easier it will become. Don’t give up after a few mornings. Training will improve your energy, well-being, and sleep.
When I sweat a lot, I burn more fat?
No. The amount of sweat shows your body’s ability to maintain its normal body temperature. You sweat when your body starts to store heat, so you feel a cooling by the evaporation of perspiration. There is no connection between the fat you burn and your sweat.
Why the size of my pants dropped but not my weight on the scale?
You have lost volume from fat and gained weight from muscle. Muscle weighs more than fat, which is why the scale hasn’t changed.
I had a diet but didn’t exercise. Why I gain weight after stopping it?
Diets are restrictive. They make you lose a lot of muscle mass and affect your body fat reserve a little. Once you start eating “normal” meals, you will regain the weight you have lost. This is because you have never lost your fat. Exercise helps you maintain your muscles and forces your body to lose more fat than muscles.
Why since I started weight training, my thighs are bigger and I can’t get into my pants?
When exercising, when you use heavyweights, you build big muscles (hypertrophy). If you want to do the opposite, use light weights and do more repetitions. This method uses your energy reserves. Then after your workout, do a stretching routine to lengthen and slim your muscles.
Does spinning make your legs thinner?
Yes when using moderate resistance. If the pedaling resistance is too high or slows you down, the size of your muscles will increase.
Should weight loss be the most important goal in fitness?
The main reason people start to exercise is to lose weight, but that shouldn’t be the main goal. The real reason is to feel better and have more energy in a healthy way.
What factors affect aerobic training?
Frequency, duration, and intensity. Frequency is the frequency at which you perform an aerobic activity. The duration is how long is the session. Intensity is the percentage of your maximum heart rate used during the session.
Are seniors least likely to enjoy physical activity?
Everyone can enjoy fitness. No one is too old to have the benefits of regular physical activity. It can prevent or help treat common chronic medical conditions associated with aging.
Are fitness gadgets good?
Most of these gadgets find their place in the closet for life. There is no substitute for weight training and aerobic exercise. They can work a specific muscle and ignore the support muscles. In this case, it can create an injury to the supporting muscle.
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