May Article
Frequently Asked Questions In Fitness Facilities
By Bev Hillman
Vancouver Personal Training
Q: I do a lot of biking and running. Do I still need to do lower-body
exercises the weight room?
A: Your weight-training routine should focus more on the upper body and
core muscles (abs and back). However, you would definitely benefit from
performing a few key lower-body exercises such as stability ball hamstring
curls, step-ups and lunges. These exercises will keep your leg muscles
strong and able to manage impact forces and handle hilly terrain both on the
road and your bike. It would be a good idea to invest in a muscle-weakness
assessment to determine which areas are weaker in your lower body and focus
solely on those areas to help address any muscle imbalances that may surface
as a result of biking and running.
Q: I haven't stepped on a scale in years and I'm actually scared of what it
might read. I'm think of starting a diet/exercise program which would
involve weigh-ins. Do you think this would be a good idea?
A: Yes, weekly weigh-ins offer an objective, quantitative way for you to
monitor your weight loss progress. In fact, people who have succeeded with
weight loss often report that they self-monitored themselves using weekly
weigh-ins. This way you'll know quickly if you're slipping at all and can
take appropriate measures to get back on tract.
The only downfall to measuring progress using a scale is that it doesn't
tell you anything about changes in body composition. For example, if you're
gaining muscle, which is more dense than fat, this change will not be
represented on the scale and you may think you are not doing as well as you
are. Also, weight can change due to factors such as water retention, so you
may become discouraged one day because of what the scale indicates when, in
fact, you may be doing really well. So, don't become obessed with what the
scales reads. Weight yourself only once per week at the exactly the same
time and focus on the action steps you can take to move the scale number in
the right direction. It is also helpful to use a variety of measuring
tools, such as body measurements, body-fat assessments, Polaroid photos and
how your clothes fit. This will give you a much better view of the whole
picture.
Q: Why are my muscles sore after a workout?
A: Soreness results from high force
production when an exercise is new or a load is greater
than normal. The soreness in the days after exertion
is call delayed onset muscle soreness (DOMS) (Armstrong
1984; Clarkson & Sayers 1999). Although many people
think that lactic acid is the cause of muscle soreness,
the fact is that lactic acid (lactate) is removed from
the muscles within 30 to 60 minutes after exercise,
so it is long gone by the time soreness develops. Muscle
soreness results from an immediate mechanical injury
(microtears in the muscle fibers) and a biochemical
injury (increased enzyme activity) occurring a few day
after the workout (Faulkner et al. 1993). Soreness typically
increases in intensity during the first 24 hours post
exercise, peaks in the next 48 hours, then subsides
within the next few days.
As you adapt to the training load, your muscles will be less sore following
a workout.
-30-
|
