F.A.Q.
Answers to your most frequently asked fitness questions
Answers to your most frequently asked fitness questions
Here at Maximum Fitness we love educating our members on the benefits of weight training and aerobic exercise. That's why we put together a series of commonly asked questions and answers to help you on your journey to becoming a better and healthier you.
What are the best exercises for beginners?
ANSWER
A good way to start would be a full body training program. This way your body can adapt to strength training without overtraining.
ANSWER
A good way to start would be a full body training program. This way your body can adapt to strength training without overtraining.
Should women involve weight training in their exercise routine?
ANSWER
Yes...the benefits of strength training for women should not be underestimated. Large muscles are not obtained from weight training like they are for men...but increased strength, balance, and bone density are. As an added benefit physical activities such as weight training help fight against breast cancer, improve quality of life, and have no adverse effects.
ANSWER
Yes...the benefits of strength training for women should not be underestimated. Large muscles are not obtained from weight training like they are for men...but increased strength, balance, and bone density are. As an added benefit physical activities such as weight training help fight against breast cancer, improve quality of life, and have no adverse effects.
Can you spot remove fat from one part of your body?
ANSWER
FALSE. This just does not occur. When you lose fat it tends to disappear from the body in a fashion that is genetically determined. Some of us may be lucky enough to lose it from the abs first and others will see it hang in there on the stomach even when we start to shed from other areas. Exercising one part of the body may build muscle there, but it won't tend to show through until the fat is lost. You just need to be patient and wait and be consistent.
ANSWER
FALSE. This just does not occur. When you lose fat it tends to disappear from the body in a fashion that is genetically determined. Some of us may be lucky enough to lose it from the abs first and others will see it hang in there on the stomach even when we start to shed from other areas. Exercising one part of the body may build muscle there, but it won't tend to show through until the fat is lost. You just need to be patient and wait and be consistent.
Will weight training aid in weight loss?
ANSWER
Yes...Strength training will increase muscle density which will aid in increased metabolism. Resistance training will also make your body more efficient in utilizing your body fat as energy.
ANSWER
Yes...Strength training will increase muscle density which will aid in increased metabolism. Resistance training will also make your body more efficient in utilizing your body fat as energy.
How do I know if I am performing the exercise correctly?
ANSWER
If you have a question about a specific exercise feel free to ask any one of our personal trainers! They are there to help you in any way they can by answering questions, providing helpful tips on your routine, and to make sure you are doing your exercises in a safe and secure way. For even more one-on-one attention feel free to check out some of our personal training packages!
ANSWER
If you have a question about a specific exercise feel free to ask any one of our personal trainers! They are there to help you in any way they can by answering questions, providing helpful tips on your routine, and to make sure you are doing your exercises in a safe and secure way. For even more one-on-one attention feel free to check out some of our personal training packages!
How do I know how much weight to use?
ANSWER
There are a lot of factors to consider when determining the amount of weight to lift. It is important before starting any new training program to consult with your physician. After clearance has been given there are some basic guidelines to follow. To achieve a tighter and more tone body, lift a lighter weight for more repetitions.
A weight that you can lift for about 15 reps per set is a good start. If you are striving for increased muscle size, you need to lift heavier weights for less repetitions. A weight you can lift for about 6 to 8 reps is a good range.
ANSWER
There are a lot of factors to consider when determining the amount of weight to lift. It is important before starting any new training program to consult with your physician. After clearance has been given there are some basic guidelines to follow. To achieve a tighter and more tone body, lift a lighter weight for more repetitions.
A weight that you can lift for about 15 reps per set is a good start. If you are striving for increased muscle size, you need to lift heavier weights for less repetitions. A weight you can lift for about 6 to 8 reps is a good range.
Are there any exercises that I should avoid because I am female?
ANSWER
No! There are no exercises that should be avoided solely due to gender! However, the first concern for either gender is safety! Medical conditions, hereditary conditions, and personal capabilities should all be taken into consideration when choosing exercises. The golden rule is if you are performing an exercise and start to experience pain, aside from normal training burn, stop immediately and consult one of our personal trainers. Working through the pain can result in serious injury!
ANSWER
No! There are no exercises that should be avoided solely due to gender! However, the first concern for either gender is safety! Medical conditions, hereditary conditions, and personal capabilities should all be taken into consideration when choosing exercises. The golden rule is if you are performing an exercise and start to experience pain, aside from normal training burn, stop immediately and consult one of our personal trainers. Working through the pain can result in serious injury!
How should I warm up and cool down?
ANSWER
A warmup should include light aerobic exercise for ten to fifteen minutes. Before doing any lifting exercise with weights a few repetitions with a lighter weight than chosen for the main exercise is a good strategy.
A cool down may help to reduce muscle soreness in the following hours. Cool down with light stretching or by performing a slower version of the activity; for example, a slow jog for runners.
ANSWER
A warmup should include light aerobic exercise for ten to fifteen minutes. Before doing any lifting exercise with weights a few repetitions with a lighter weight than chosen for the main exercise is a good strategy.
A cool down may help to reduce muscle soreness in the following hours. Cool down with light stretching or by performing a slower version of the activity; for example, a slow jog for runners.
What are "Sets" and "Repetitions"?
ANSWER
This is a simple concept, but you should be completely familiar with it because this determines the quality and quantity of just about all weight training programs.
A repetition is one complete exercise movement and is often shortened to "rep". For example, one lift of a barbell from the floor to the waist and back down again is a repetition of one. Sounds a bit strange when a repetition is only one, but wait, there's more to come. Repetitions apply to every exercise you do including those without weights. Two situps is also two repetitions.
A set is a group of repetitions and is defined by a rest break in between: for example, you do six barbell lifts and then you rest for two minutes and do another six. If you repeat this cycle of six three times you have done three sets of six repetitions of the barbell exercise. Good job!
ANSWER
This is a simple concept, but you should be completely familiar with it because this determines the quality and quantity of just about all weight training programs.
A repetition is one complete exercise movement and is often shortened to "rep". For example, one lift of a barbell from the floor to the waist and back down again is a repetition of one. Sounds a bit strange when a repetition is only one, but wait, there's more to come. Repetitions apply to every exercise you do including those without weights. Two situps is also two repetitions.
A set is a group of repetitions and is defined by a rest break in between: for example, you do six barbell lifts and then you rest for two minutes and do another six. If you repeat this cycle of six three times you have done three sets of six repetitions of the barbell exercise. Good job!
How should I breathe during weight training?
ANSWER
Except for certain advanced techniques, you should exhale on effort, that is, when you push, lift or pull, and inhale as you return to the starting position. It is easy to forget to breathe when doing weights -- not for long of course -- yet it is worthwhile to remind yourself occasionally about your breathing.
ANSWER
Except for certain advanced techniques, you should exhale on effort, that is, when you push, lift or pull, and inhale as you return to the starting position. It is easy to forget to breathe when doing weights -- not for long of course -- yet it is worthwhile to remind yourself occasionally about your breathing.
What are the best exercises for building muscles?
ANSWER
Squat, Barbell Bench Press, Pull Up, Seated Military Press Dead Lift, Incline Dumbbell Press and Bent Over Barbell Row
These exercises are considered the best because they are compound movements that involve moving a lot of weight while recruiting many different muscle groups. These are the types of exercises that will make you grow and also help you to become a stronger and healtier you!
ANSWER
Squat, Barbell Bench Press, Pull Up, Seated Military Press Dead Lift, Incline Dumbbell Press and Bent Over Barbell Row
These exercises are considered the best because they are compound movements that involve moving a lot of weight while recruiting many different muscle groups. These are the types of exercises that will make you grow and also help you to become a stronger and healtier you!
How much cardio should I be doing every day?
ANSWER
Two to three, thirty minute sessions per week to maintain weight. Four to five, thirty minute sessions per week to lose weight. Remember cardio is an important part of your exercise routine and when combined with weight training and the proper diet can not only boost your energy levels but also elevate mood!
ANSWER
Two to three, thirty minute sessions per week to maintain weight. Four to five, thirty minute sessions per week to lose weight. Remember cardio is an important part of your exercise routine and when combined with weight training and the proper diet can not only boost your energy levels but also elevate mood!
