Ten fitness questions you have always wanted to ask

Q. My mate and I started training at the same time but he’s improved much quicker than I have.  What’s up with that?

A. One word, genetics.  Studies of people who are at approximately the same fitness level, undergoing the exact same exercise program, have resulted in outcomes that varied by as much as 60%.  Some people are high responders while others are low responders.  The vast majority though respond fairly consistently at 15 – 20 % improvement in cardiovascular fitness over a 12 week period.  Remember though, exercise is dose-related; the more you do the more you get back.

Q. Why is it I can add more plates for my biceps curls than for my leg extensions?  Do some body parts get stronger quicker than others?

A. Yes, some muscles do get stronger more quickly than others although; it is usually more often the legs than the arms.  This is a case of genetics coming into play once again.  Your potential for muscular development depends on the relative length of your muscles and the makeup of the muscle fibres, which may vary from one body part to another.

Q. Does bulking up make you less flexible?

A. This is the old “muscle-bound” theory.  The pumped feeling you get immediately after a good session might make your muscles feel like they have been chiseled out of granite, but in fact, lifting weights through a full range of motion actually stretches the muscles.  As long as you adhere to good form with full range of motion, you will not lose flexibility.  That is not a good reason to not stretch after your workout.

Q. All of my mates say that soreness is bad, but I feel like if I’m a little sore then I have done the right amount of work.  Isn’t the whole idea to push your muscles to the limit?

A. This is a fine line that should never be crossed.  The truth is that when you lift weights, you are actually causing thousands of micro-tears in the muscle fibres, which will induce the body to begin the process of repair and building a stronger muscle.  The effect of these micro-tears is sore muscles.  Experiencing pain during or after exercise is normal unless the pain is a sharp or sudden pain.  In the event you experience sharp or sudden pain, stop what you are doing immediately and seek medical advice.

Q. Will making my muscles bigger or stronger boost my sex drive?

A. Not necessarily, aerobic exercise is believed to be more likely to improve your sex drive.  However, the difficulty lies in that how do you measure sex drive?  What is known, is that the hormonal release from aerobic exercise, and to a lesser degree weight training, can induce a heightened sexual response.  Perhaps it is the endorphins or maybe, it’s simply the fact the when you exercise you lose weight and feel much healthier, and sexier.

Q. When is it acceptable to talk to a woman you don’t know in the gym?

A.  In my opinion, if you are not a staff member or Personal Trainer, avoid this trap as much as possible.  The basic rule is: a gym is the place to pick up weights not to pick up women.  If you absolutely must make conversation, follow these basic rules:

• Check for a wedding ring. If it’s there, walk away.
• If she is in the middle of a set, wait until she is finished.
• If she is wearing earphones, she probably wants to workout on her own.
• If she scowls at you, she definitely doesn’t want you to talk to her.

Q. What should I do is someone else is sitting on it between sets?

A.  I would give him the benefit of the doubt, he may be new to the gym and not know the gym etiquette.  He might also simply be so focussed on his workout that he hasn’t noticed that someone else is waiting.  The thing is, if you don’t ask you will never know.  If you politely ask “do you mind if I work in with you?” you will probably get a polite response.

Q. Why is it so important to drink while I’m working out, why not just fill up before and after?

A.  The problem with dehydration is that it is an insidious affliction, by the time you are thirsty you are already dehydrated.  Filling up before your workout may keep you hydrated enough to get through without becoming dangerously dehydrated but in a climate like Queensland’s, you could get this horribly wrong.  Studies have also shown that drinking water during exercise helps maintain blood volume and, as a consequence, keep core body temperature under control.  Both of these effects are critical in maintaining good health.

Q. I’d like to start exercising but I can’t afford any exercise equipment, much less a gym membership.  What options do I have?

A. When we think about exercise today, images of high-tech gyms and equipment with all of the best gadgets spring immediately to mind.  But when we think back a generation or two, what did we have?  Not much at all.  Some of the best fitness results can be obtained with something as simple as body weight exercises.  Pushups, Chin ups and Squats were effective exercises well before machines and all of the glitzy equipment were invented.

Q. What’s the best way to go about hiring a Personal Trainer?

A.  If you decide you would like to work with a Personal Trainer, you must first establish that they are qualified and accredited to work as a PT.  Every PT in Australia must hold a Certificate III and IV in Fitness issued by a Registered Training Organisation.  Having the Certificates alone is not enough.  They must also be accredited by an Industry Peak Body, such as Fitness Australia.  Ok, you’ve found a qualified and accredited Trainer what now? 

It all basically comes down to how well you get along.  It’s pointless entering into a Client/Trainer relationship with someone you feel uncomfortable with.  Every good Trainer will want to sit with you and talk about you; what your goals are, your motivation, previous exercise experience and any illness of injuries you might have or had in the past.  Without a clear understanding of where you are right now and where you want to get to, how on earth can the Trainer have any chance of helping your reach your goals? 

Finally, cost will come into it but realistically, most Trainers will charge around the same amount.  Where the variances occur, will be around things like Group Fitness concessions, Paid in Advance discounts or Direct Debit discounts.  If you have a limited budget, be up front and tell the Trainer so that he can structure his offering around what you can afford.  Any Trainer worth their salt will tell you if they cannot work within your budget and may even suggest you speak to another Trainer.

Copyright © 2014 by Drew Dale

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