Frequently Asked Questions
Marjorie O'Connor Fitness Expert
What are the benefits
of the cardiovascular equipment?
Most weight rooms have stationery bicycles.
But the more equipped facility may have stair climbers, treadmills,
elliptical trainers, rowing machines, cross country ski machines
and recumbent cycles. Some of the computerized models have video
displays to provide continual statistical feedback. (the speed,
calories burned etc.). Basically all the cardiovascular machines
emphasize aerobic conditioning for the heart and lungs. Attempt
to do aerobic activity 3-5 times per week for 20-60 minutes
and choose a machine that you enjoy using. You will gain an
understanding of what each machine can do for you on your journey
towards a lean and mean body.
There are many
myths and misconceptions people have about resistance training
and muscle development. Use your brain muscle and test your
knowledge on the following true and false questions:
1. Women who begin
a resistance training program will produce large muscles and
get bigger. True or false
False.
The levels of testosterone (male hormone) tend to be lower in
most females. Testosterone is the hormone responsible for muscle
hypertrophy (muscle size increase). Generally women can't "
bulk up" to the same degree men can.
2. Resistance training can change the density of your bones.
True or false
True.
Resistance training provides bone-strengthening benefits. If
bone is subjected to stress, as in resistance training, bones
with ample blood supply become more dense with an increase of
collagen and minerals
3. Children of
all ages can participate in a strength training program without
any risk. True or false
True and false.
At this point, research on children and strength training tends
to conclude that intensive strength training programs should
not be attempted before puberty. The extreme stress of a high
intensity weight program may retard normal bone growth. However
we can encourage children to engage in moderate resistance exercises
with supervision.
4. A person who
has more muscle on his/her body will burn more calories than
a non-muscular person during normal daily activity. True or
false
True.
Muscle tissue requires more energy than fat just to function.
One pound of muscle burns about 50 calories more calories per
day than one pound of fat. So, a muscular person will be more
metabolically active than a person with a greater percentage
of body fat.
5. For optimum
muscle growth, it is important to eat large quantities of protein.
True or false
False.
Increasing protein intake is not necessary. A well balanced
diet which consists of 10-15% protein, 50-60% complex carbohydrates
and 25-30% fats will provide the food energy needed for a weight
training program.
6. There is a
greater chance of injury from high intensity resistance training
for the older adult. True or false
True.
Many older adults' muscles lack the elasticity and bone strength
to perform high intensity weight training exercises. However,
older people can benefit tremendously from a weight training
program which emphasizes low to moderate exercise intensity.
One set of 8-12 repetitions of exercises for the major muscle
groups 2 times per week, is a good guideline.
7. Adults who
do not perform some type of resistance training lose about one
pound of muscle every two years. True or false
True.
A depressing thought and usually after age 20 this process can
begin. So, a sedentary, forty-year-old woman who weighs the
same as she did in high school may have replaced 10 pounds of
muscle with 10 pounds of fat. However, it's never too late to
start pumping
8. It will take
approximately four months of resistance training to notice any
difference in your body. True or false.
False.
Although results differ from person to person, most people starting
a fitness program will begin to see improvements in muscle tone
and strength in 4-8 weeks.
9. Resistance
training during pregnancy is not recommended. True or false
False.
The National Strength and Conditioning Association maintains
that weight training is safe. However, it is important to modify
your workout by lifting lighter weights. This is not the time
to begin a strenuous weight training program. Some suggestions
for weight training during pregnancy are to avoid overheating
and keep heart rate below 140 beats per minute. Talk to your
physician and listen to your body signals!
10. Resistance
training can make day to day activities like hauling the garbage
out easier. True or false
True.
Adding some meat on those bones should help you perform simple
tasks with more ease and less risk of injury. And you don't
need to invest in expensive equipment to get results. A set
of 5 pound dumbbells, some rubber tubing and even a couple of
soup cans will help you on your road to a stronger,
healthier you!
Please note that this information is intended to
provide general information on common nutrition/physical activity/medical
topics. It is not a comprehensive medical review and does not
include all the potential medical conditions, issues, or considerations.
Therefore it cannot and should not be relied upon as a substitute
for seeing an appropriate health care professional (who can provide
individualized and comprehensive assessment and advice).
