Common questions:
Q: How many days per week should I work out?
A: Generally for beginners, strength training two to three times weekly and performing 30 minutes of low- to no-impact aerobic exercise most days of the week provides a safe starting point from which to build. Frequency can vary depending on the number of exercises performed. If a total-body weight training program for example, allow a day or two after your workout for the muscles to recover. Working different muscle groups on different days allows for greater frequency of training.
Other factors that influence how often to train include medical conditions, joint problems, prior injuries, degree of exercise experience and individual goals.
Q: How can I avoid the dreaded plateau?
A: A plateau is your body's way of letting you know that it's "been there, done that," lacking a challenge great enough to make further progress. If you reach a sticking point with resistance training, increase reps, sets or weight lifted periodically as strength increases. To enhance cardiovascular benefits, try a new aerobic activity, or mix it up within a single workout.
Q: What is proper form?
A: Next time you are in the gym, take a moment to observe the many ways that exercises are performed. Chances are, whether cardio or resistance training, you'll see people using speed/momentum to get the job done. To get more bang for your buck, pay attention to how hard your muscles are really working. Too much momentum steals progress by cutting back on the time muscles are actually under tension, negatively impacting progress. Try upping incline or resistance on cardio machines rather than always going for speed, and/or try lifting the same weight in a slower fashion until the muscles are fatigued.
Q: I honestly have no time for exercise, now what?
A: In truth, we make time for the things we deem important. We find time to eat, check the smartphone, chat with friends, watch television or go shopping.
Stuck at the office? Plan to do one minute of slow pushups against your desk and one minute of sitting and standing from your chair, repeating every one to two hours throughout the day. Break coming up? Use it as another opportunity to get up and move. Walk, find stairs to climb, stretch or even do jumping jacks. Excuses eliminated, mood boosted and stress lowered each and every time. If all else fails, set the alarm 15 minutes earlier each day, and/or go to sleep 15 minutes later.
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