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Here are their answers and recommendations for creating an effectiveand enjoyable!personal fitness routine.
Where do I start?
This is one of the most common fitness questions out there.
founder ofWORK Training Studioin Irvine, California
That may mean stepping outside the gym and away from traditional workouts.
Do you enjoy riding bicycles?
Forget the stationary bike.
Go enjoy nature, Miklaus says.
If you create a routine around doing what you like, youre more likely to stick to it.
Over time, youll begin to add on.
When setting goals, prioritize process-based goals over outcome-based goals.
Goals can help you get started.
We can have milestones that we want to reach.
founder ofWORK Training Studioin Irvine, California
But, in time, your ultimate goal should be training for life.
Which shoes are the best?
I think this really shows just how much we are over-emphasizing gear, she says.
If youre just beginning your fitness journey, resist the temptation to spend your entire paycheck on new gear.
Chances are, you could use what you already have to get started.
(Those old sweats and free promotional T-shirt from the back of your dresser will work just fine.)
How can I lose belly fat?
So, the best you might do is aim for overall fat loss.
People will try and outwork a bad diet.
But unless you address unhealthy eating habits, your progress will plateau.
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Resist the temptation to judge your progress according to someone elses timelineits not a fair comparison.
Do I need to strength train if I just want to lose weight?
Rockwell reminds her clients that weight loss is one of the many benefits of resistance training.
Essentially, when you add muscle mass, your body burns more calories at rest.
Is it too late for me to start strength training?
However, these are reasons to domorestrength training in our later years, not less.
Researchers assessed participants strength, functional capacity, and muscle mass before and after the program.
They found that all participantseven the octogenariansimproved in all categories.
Bottom line: Its never too late.
What should I do when Im not in the gym?
People need to be good about their sleep, their water, and their walking, he says.
So, if you weigh 160 pounds, aim for 80 ounces of water per day.
How much cardio do I need to do?
Your cardio needs depend on your current fitness level and ultimate goals.
You want to be uncomfortable.
You could talk, but youd have labored breathing.
But youre not at your max effort, he says, describing the level of exertion.
He notes that these 90 minutes should be in addition to your daily baseline activity.
Why is it taking so long to see results?
Our culture values instant gratification in all areas of life, including fitness.
I am constantly reminding my community that results take time.
Resist the temptation to judge your progress according to someone elses timelineits not a fair comparison.
They can help you optimize your diet and training based on your goals and unique circumstances.
2020 Jul 23;11:874. doi: 10.3389/fphys.2020.00874.
PMID: 32792984; PMCID: PMC7390896.
Joint Profiles of Sedentary Time and Physical Activity in Adults and Their Associations with Cardiometabolic Health.
Medicine & Science in Sports & Exercise 54(12):p 2118-2128, December 2022.
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