STAYING FIT: Q&A

What is circuit training?

My definition of Circuit training is rapidly (with good form) performing a series of exercises with continual movements that have load (weights) or no-load (bodyweight) that targets the major muscle groups of the body (Chest, Back, Shoulder and Legs) either by time or by a set number of reps all the while keeping the heart rate at a medium to high constant rate with different types of active rest in between or at the end of the circuit; example of active rest…standing on one leg, prone/supine bridges, tennis ball catch. In my experience with my clients I find active rest to be more beneficial…they can rest at home!

Example of one circuit:
30 seconds jump rope
10 push-ups
10 squats
10 sit-ups
10 lat pull downs
Active Rest for 1 minute

My trainer told me I need to increase my lean body mass?

Lean body mass (LBM) is EVERYTHING in the body except fat. That leaves bones, organs, skin, nails and all body tissue including muscle. Just about 50% to 60% of lean body mass is water.

Should I perform cardio or weight training first?

This is goal dependent and how much time you have. According to John Parrillo (this excerpt is taken from his Sports Nutrition Guide) if you are trying to maximize losing body fat, you should do it first thing in the morning before breakfast or just after weight training. These are the times liver and muscle glycogen are very low. These conditions promote the use of body fat as a fuel source.

I am in my 50’s, is it to late to start working out?

It is NEVER too late to start working out! No matter what level of fitness you are, you can start anytime and get great results. We are designed to move no matter what age we are, we have arms and legs for a reason…So let’s get going!!!

Do I need to join a gym to get results?

Absolutely not! Depending upon your current condition and what your goals are, you can obtain great results no matter where you are. Find a place in your house, yard or park. Buy some tubing, jump rope, stability ball and a couple of dumbells.  You now have your own portable gym. I do recomend getting a physical before starting any new program if you have not had one in over a year. You are more than welcome to email me for any questions on how to get started.