You have accomplished the first step in health and fitness – You started. Now that you started, you have questions, lots of questions: Where do I start? What do I do? What’s enough, too much, not enough? How do I know I’m doing well? Wait no more, your answers are here. These are the answers to the top 15 exercise and fitness questions I get. Enjoy Part 2!
6. What time of day is the best to exercise?
The physical effects of exercising in the morning vs. the evening are still debatable. What many researchers are noticing is that once exercise is a habit, and is part of your routine, the time of day doesn’t matter. It is noted that people who exercise in the morning or during lunch are more likely to stick with their routine than those working out in the evening, after work and life kick in just a little bit more. The best time of day to exercise is when you can fit it in; as long as you are doing it the time doesn’t matter!!!!
7. What do experts mean when they say tighten your abs?
All movement starts at your core, which includes the abdominal and all the muscles that make up your torso, such as the multifidus and erector spine, as well as the muscles that make up the lower body, including the hip flexors, gluteus, and hip abductors… This tightening movement allows your core to help stabilize and support your body effectively. The obvious reason to tighten the abdominals during a workout would be to work the core while working other muscles, but what’s more important is that strengthening the core can decrease/prevent back pain, increase athletic performance and decrease the risk of injury.
8. How should I breathe when working out?
The first step is to breath. Many people make the mistake of holding their breath while working out. The proper way to breath during a set is to exhale on exertion (the hard part) and inhale on relaxation. This way you are getting the proper oxygen to the muscles and you are avoiding injury. Breathing can also help you with timing, and can decrease stress and depression. When you place stress or tension on your body, through exercise or mental stresses, your muscles will tighten up. This tightness can actually inhibit the lifting/stretching process and you are increasing the risk of tearing ligaments or pulling your muscles.
9. Should I do Cardio before or after my workout?
On days that you are doing resistance/weight training and cardio training you should do a 5-10 min warm up first, then the resistance/weight training and the cardio training should be saved for last. Hard cardio (more than 20 min.) is done after workout for 3 reasons: 1) we all store glycogen for energy, and anywhere between the first 10-20 minutes of your workout you are using this glycogen for energy. This means you are not burning fat at a higher rate until after those first few minutes. You want to use the first minutes of a workout for warm-up, stretching and resistance training. This way you are in the ultimate fat burning process when doing the cardio at the end. 2) You have less energy to do your resistance/weight training if you do cardio in the beginning. 3) For men, you use your growth hormone at the beginning of your workout, so don’t waste it on the cardio!
10. How Do I know if I’m Over-training?
Overtraining means your body doesn’t have enough time in between workouts to recover. This happens a lot, we work out too hard, too much or for too long of a time and our muscles cannot heal properly. Here are some common signs of over-training: increased soreness for longer periods of time, constant soreness, irritability, insomnia, depression, decreased appetite, if you are feeling “burnt out” from exercise and there has been an increase in injuries.
Dr Tonya Ingalls, D.C.
Categories : How to Workout