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WORKOUT FAQS
How often should a beginner work out and what is the balance between weights and cardio?
It takes time for people who have just taken up training to get used to the number of sets and reps. The average training time for beginners is 60-90 minutes, 3 or 4 times a week. Use 15-20 minutes for cardio, 10 minutes for your mid-section and the remaining 35-60 minutes for weight training. A single exercise for a muscle group (be it for chest, back, shoulders, biceps, triceps or legs) is ideally done in 3-4 sets with 10-12 reps each. Keep up like this for 6 weeks, then start another routine as you are no longer a beginner.
Should aerobics precede or follow weight training?
If you are in a relatively good form, use the first 15-20 minutes for aerobics, the next 10 minutes for mid-section exercise and, finally, put the finishing touches with weight training. If youre still not that fit, devote 5 minutes only to lead-in activities and then proceed with weight training. This pattern saves energy which is needed for what comes in the end, namely cardio. Some people leave cardio as the last element in a workout to burn the extra calories they dont need. Fitness consultants assure that each structuring has its own benefits.
I feel pain in my shoulder when Im on the bench press. Is that OK?
Shoulders are some of these heavily exploited body parts. What is more, they are often misused, which accounts for pain and traumas. Prepare shoulders for the workout strain via light weight and high reps. These will align mechanics, fill the muscles with blood, arouse synovial fluid in the joint and produce warmth for smoother movements. If pain keeps appear while exercising on the bench press (especially when increasing weight), alter your grip, move on to the Smith Press or switch straight to dumbbells. Pain should disappear with dumbbells as there you can change the position of the resisting weight through hand rotation and re-settlement of the groove. You may also try changing the angle.
Is supplements intake necessary?
Yes. There are novel, high-quality vitamin and mineral tablets. They are necessary for muscle repair, resistance, internal health, the good condition of the skin and the bones. The role of supplements is significant as our bodies sometimes fail to extract, make use of or store such vital substances. The average diets we follow are not always rich and diverse enough. In active training, the body requires even more nutrients. The tissues of our organs are mostly protein. Furthermore, muscle build rests upon protein. Its no wonder then that if we are to be active and to strain our bodies, we have to supply what they need. There are remarkable protein supplements made from whey and casein that can substitute solid food when necessary. You should watch out, however, as there are fake supplements. Always opt for the proven ones and youll be satisfied with the results.
How important is the lifting belt?
Remember, it is a real must when it comes to overhead lifting, deadlifting, squatting or intense standing curls and lateral raises. Lifting as part of your exercise routine, on the other hand, does not require the use of a belt. In fact, its better if you dont put on any to let the muscles function properly. In that case, there is no risk involved as the lower spine isnt heavily strained. The lower back is a vulnerable spot for many people, so targeted activities, such as hyperextension, stiff-legged deadlifts and power deadlifts, might make it tougher.
What is the recommended daily amount of water?
Two liters a day is what youll come across in most sources. The bulkier ones physique, the hotter outside or the more active the training, the greater the amount of water required. Water stands for hydration, energy and wellbeing.
How many meals a day are good for the body?
Their number can vary but, typically, one should eat every three hours. Always have breakfast. Make sure your meals are 30-40% protein, 30-40% carbohydrate and 10-20% fat. Animal protein works well on physically active people. Have one meal some 30 to 60 minutes before your training session and another one 30-60 minutes afterwards. This will provide balance between the used up and the restored energy.
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