Common Questions … Simple Answers

Should I visit my doctor before starting a new exercise program?

YES!  If you are unsure about which activities to include in your exercise program, your doctor can help you choose activities that are safe for you.  This will help your Hamilton Personal Trainer to design an exercise program with activities that address and meet your needs.

What types of activities should I be including in my exercise program?

This depends on your goals and your current level of health and fitness.  Ask your Phoenix Fitness Consultant for a comprehensive fitness appraisal.  This will help you Hamilton Personal Trainer to accurately prescribe and effective fitness program that will be tailored to your own individual health and fitness goals.  As a general rule for new members an Assessment should be completed prior to any exercise.

Which type of cardiovascular equipment should I use?

Remember “variety is the spice of life!”   The key is to use the equipment that you enjoy the most: all cardio equipment will strengthen your heart and lungs, and it is very easy to use.  Ask your Fitness Consultant how to use all the cardio equipment available in your gym.

What about weight lifting?

Your program should include weight training exercises for all major muscle groups to strengthen your bones and tone your muscles.  The key is to start slowly, with light weights, and concentrate on correct body posture and lifting technique.  Machines are preferred for most new members of health club,  because they provide support and balance when used correctly.  Ask you Phoenix Fitness Consultant for an orientation and to demonstrate proper form and technique for all the machines.

During group classes, are there any modifications I should make since I’m older than the rest of the group?

Generally, the answer is NO.  As with all physical activities, not just classes, age is not the issue your own personal abilities are.  There are no exercises that are only safe for young adults, and then become unsafe as we age.  We must note, however, that our bodies do change as we get older, and it may be possible that some exercises don’t work for you because of a previous injury.  Orthopedic limitations, such as knee and back problems, can occur at any age and can limit activity in many ways.  If you have problems with balance, or moving as quickly as the rest of the class, you may need to modify some of the exercises.   Tell your group class instructor about your concerns they will be very happy to work with you so that you get the most out of your workout.

Is it natural to feel sore two weeks after starting an exercise program?

Muscle soreness sometimes occurs when we start a new activity or increase our amount of physical exercise.  Normally, it takes a few days for your muscles to become accustomed to the new activities, which is why  it so important to start slowly.  Even so, your muscles may still be somewhat tender, but this soreness should not persist beyond the first week of your new program.  If you still feel sore two weeks after starting an exercise program, you are likely overdoing it.  Too much physical exercise can cause stress ad damage in the systems we are working so hard to improve.  Listen to your body persistent aches and pains can signal the beginning of a chronic overuse injury, such as tendonitis.  Such injuries can be very difficult to heal once the develop.  Consult your Hamilton Personal Trainer, and if necessary, reduce the amount of exercise you are doing.

Remember, never hold your breath when lifting weights, as this will dangerously increase your blood pressure.