With a plethora of fitness information now available at the click of a button, it’s easy for things to get lost in translation. So to simplify a little, Personal Trainer Carly Pizzani has given the answers to five common gym questions that most are too afraid to ask.
The amount of weight you are lifting should be the most you can manage for the amount of repetitions you’re doing. For example, if you are aiming for 12 reps but feel as though you could do more, it’s time to go up a weight class. The weight is also determined by your goal, are you looking to burn fat, or build muscle?
If you are new to strength training, consulting a personal trainer is the best idea as they can set you up the the right weights for your goal and ensure you are performing good technique. Once you have established your base load, you will be able to increase your weights accordingly as you grow stronger.
Working out at a lower heart rate taps into your fat metabolism, but this is also the case when watching tv or sleeping. Although all exercise is beneficial, you’ll have to work out for a lot longer in order to hit your cardio benchmarks than if you’re working out at a higher heart rate.
Again, the answer to this will depend on your goals, if you are looking to burn fat, then yes, the fat burning zone is the best. However, if you are looking to increase your fitness AND burn fat, then a mixture, or interval training may be the best option for you. The best and easiest way to track your heart rate wis with a fitness tracker.
For women new to strength training, Pizzani said a great book to get you started isThe New Rules of Lifting for Women. Doing your research will help you set the framework for incorporating weights into your regular workouts.
Despite what many think, it’s almost impossible for women to build up the bulky physique they want to avoid. But if you’re concerned, try focusing on building endurance with higher reps at lower weights.
Building muscle is HARDER than putting on fat, and having muscle actually helps you burn more calories, so don’t shy away from the weights area.
If you’re not sure where to start, don’t be afraid to ask a Personal Trainer at your gym about the best ways to use a particular exercise machine. They’ll often be able to show you some exercises you’ve probably never heard of.
Once you have the foundation of techniques for a few key exercises, as you build confidence you will be able to increase your weights and even add new exercises into the game.
Disclaimer: Where Certificate III in Fitness, Cert III/Cert 3, or Fitness Coach is mentioned, it refers to SIS30321 Certificate III in Fitness. Where Certificate IV in Fitness, Cert IV/Cert 4, or Personal Trainer is mentioned, it refers to SIS40221 Certificate IV in Fitness. Where Master Trainer Program™ is mentioned, it refers to Fitness Essentials and SIS40221 Certificate IV in Fitness. Where Master Trainer Plus+ Program™ is mentioned, it refers to SIS30321 Certificate III in Fitness and SIS40221 Certificate IV in Fitness. Where Certificate IV in Massage or Cert IV/Cert 4 is mentioned, it refers to HLT42021 Certificate IV in Massage Therapy. Where Diploma of Remedial Massage is mentioned, it refers to HLT52021 Diploma of Remedial Massage.