Sentinel Fitness

Why hire a personal trainer?

 

Not everyone has the drive and commitment to stay true to the mentally taxing and physically challenging requirements of exercise.  Many people fail in achieving their goals because of a lack in support.  We tend to apply more effort and stick with things longer when we’re accountable to someone.  Physical fitness and nutrition are valuable components of healthy living.

 

Should I do cardio if I want to build muscle?

 

Muscles require more oxygen when performing exercises.  Weight lifting puts even greater demands on the cardiovascular system. Cardiovascular training strengthens the heart and conditions the lungs to supply greater amounts of oxygen rich blood to working muscles. Cardiovascular training should be part of any exercise regimen.  Performing at least twenty minutes of purposeful cardio is likely to benefit muscle development not restrict it. 

 

Is it better to stretch before or after exercising?

 

Stretching can be done at different periods of an exercise routine; however, muscles perform better and have a greater range of motion when they’re warm.  If you choose to stretch before engaging in physical activity, try not to stretch to the point of discomfort.  Muscles can be stretched more aggressively after a workout when muscles are warm.  Performing a five minute warmup of jumping jacks or jogging in place helps warm cold muscles.

 

How important is warming up?

 

Warming up is very important for preparing the body to exercise.  It causes your circulatory system to pump oxygenated blood at a faster rate and opens more capillaries in the muscles.  Warming up reduces injury by warming up muscles allowing for a greater range of motion.

 

How much time should I wait between sets?

 

It depends on your exercise intensity.  The harder you push yourself the more time you will require between set.  However, as you become more physically fit your recovery time between sets for will shorten.  A heart rate monitor is a great tool for tracking time between sets.  Instead of counting seconds you count heart beats per minute.  When it drops to a certain level, you perform the next set.  

 

Can I get six-pack abs from doing lots of sit-ups?

 

You can develop six-pack abs but if your abdominal area has a high amount of fat they won’t be visible.  You must lose body fat if you want to show off those abs you worked so hard to get.

 

Do I need cross-trainer sneakers to exercise in?

 

If you’re serious about exercise, you need the correct apparel to perform in.  Sneakers are one of the most import items in fitness.  Running in inappropriate foot ware can cause serious foot, ankle, shin, knee or back problems.  Having an appropriate sneaker makes for a more enjoyable and comfortable workout. 

  

Women who lift weights develop manly muscles?

 

Not true.  Women lack the testosterone to develop big muscles the way men do.  The muscular women in body building magazines train for years and consume enormous amounts of calories to develop those bodies.  

 

Does muscle weight more than fat?

 

No.  A pound is a pound.  A pound of muscle weighs as much as a pound of fat; just as a pound of feathers weights as much as a pound of rocks.  The density difference between these objects brings about the confusion.  Denser objects have less volume and feel heavy and solid while less dense objects have more volume and feel light and soft.  A pound of fat has more volume and takes up more space than a pound of muscle which has less volume and takes up less space.

 

How many times a week should I exercise?

 

For individuals without health or physical restrictions, I recommend three to five times a week of purposeful exercise.  Habits form from repetition.  Allocating more days to exercise tends to keep people more dedicated to doing it.  The less time you commit to exercise the easier it is to not do it.  Working out every day doesn’t give the body enough time to rest.  Workout time should be no more than 90 minutes; any longer can become inefficient and discouraging. 

 

Is it better to workout with free weights or machines?

 

Free weights and machines serve the same purpose but have different approaches.  Working out with free weights strengthens the targeted primary muscle as well as many of the smaller muscle fibers that help to stabilize the free weight.  Since machines balance the weight for you, less effort is need for stability.  This reduces the development of small stabilizing muscle fibers which can compromise muscle balance.  One size doesn’t fit all.  Machines are made to accommodate average size people.  This means all body types will not be able to perform the proper movement when working out on machines.  You are limited to the range of the machine. 

 

Does muscle turn into fat when you stop working out?

 

No.  Muscle can not change into fat nor can fat change into muscle; they have different cellular structures.  Muscles grow from resistance training; once training stops the muscles get smaller.  If eating habits stay the same and exercise stops, fat cells become larger filling in the area around the shrinking muscle.  This gives the appearance that the muscle is turning into fat.  The same happens in reverse when fat is lost and muscle is gained.  The fat gets smaller and the muscle fills the area the fat use to occupy. 

     

Calisthenics will give you big muscles, you don’t need weights?

 

Calisthenics are great for neophytes just learning how to exercise.  However, for those with aspirations to develop big muscles, calisthenics alone won’t do it.  Muscle development will be limited by the amount of resistance your body weight can apply.  Adding more weight to resistance training facilitates muscle growth.

 

Is it better to workout with light or heavy weight?

 

It depends on what your goals are.  If you want to develop big muscles, you have to use heavy weights, if you want a toned muscular look without all the bulk, workout with lighter weights.  A blend of heavy and light weight lifting makes for a more complete exercise routine.

 

What is the best diet?

 

The best diet encourages you to eat lots of healthy colorful foods.  The best diet promotes plant based foods over animal products.  The best diet will have you feeling as if you’re not on a diet.  The best diet is nutritious, supports a robust metabolism and is sustainable for the rest of your life. 

 

Why do people gain weight when they quit smoking?

 

Nicotine stimulates the body in many ways.  It speeds up the metabolism and also acts as an appetite suppressor.   Normal weight gain amounts are between five and ten pounds.  Weight gain in excess of ten pounds usually comes from over eating.  Food becomes the replacement for smoking. 

 

How many calories should I have each day if I want to lose weight?

 

It depends on how many calories your body needs to maintain its metabolic set point (body weight your body tries to maintain).  Factors such as age, gender, activity level, current weight and environment can influence your daily caloric needs.  Once you know how many calories you require each day, it’s a matter of reducing your total calorie consumption.  Reductions of 300 to 500 calories a day can yield great results within months.

 

Why does weight loss get harder with age?

 

People generally become less active as they age while maintaining the same eating habits.  This is one of the main reasons weight loss seems more difficult.  Physical activity is probably more important in our later years as it helps to strengthen our bones, muscles and cardiovascular system.  Another important factor to consider as we age is the rate in which we metabolize food.  The digestive system can become less efficient with age.  A nutritious diet creates a healthier environment for metabolic reactions to occur.     

 

Drinking lots of water will help you lose weight?

 

Yes drinking lots of water is a good method for managing weight.  Water doesn’t have any calories and keeps us hydrated.  Daily consumption should be approximately two liters, however, active individuals or people in hot environments may require more.

 

Is it better to eat before or after exercising?

 

I suggest eating at least two hours before exercising.  Eating right before your workout doesn’t benefit much since your body redirects its energy from digestive organs to skeletal muscles.  Exercise intensity may be compromised by the added weight from the undigested food in the stomach.  I feel eating after exercising is a much better approach.

 

What’s the best approach to lose weight; diet or exercise?

 

The best approach involves a combination of both.  Reducing the amount of calories you consume will result in weight loss.  Exercise burns additional calories resulting in even greater weight loss.

 

Are all steroids bad for you?

 

Yes!  No matter what your fitness goals are, steroid use should never be an option.  Leave steroid use to the multi-million dollar sports athletes. 

   

Why do I need to eat a lot of protein to build muscle?

 

Protein is made of amino acids which form the building blocks of our cells.  Without a sufficient source of protein your body will not have the means to build more muscle. 

 

Are vitamin and mineral supplements really necessary?

 

If your diet is healthy and complete, vitamin and mineral supplements should not be necessary.  Whole foods are typically able to supply the body with all the essential vitamins and minerals it needs. 

  

Is diet soda good for people on diets?

 

Sugar sweetened drinks should be eliminated or consumed in very small quantities since they add so many extra calories to the diet.  Do your body a favor and drink water instead.

 

Is all fast food bad?

 

Although most fast food locations advertise a selection of healthy items on their menu, I recommend avoiding them whenever possible.  Health is not their specialty.  Besides, the more time you spend inside a fast food joint, the more likely you’re going to develop an appetite for something less healthy.