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Fitness FAQ
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Question:
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What key characteristics should I be aware of when choosing a health club?
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Answer:
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There are several key factors to be aware of.
1) Hours. If the hours are too limiting in relation to your schedule, then working out will become more challenging and less frequent.
2) Location. If your club is nearby, then chances are slim that you will skip workouts for every small reason ("excuse") like rain, overtime, etc. (The one exception is if you have an appointment with a highly credentialed seasoned professional.)
3) Fees. Granted, you get what you pay for. However, there is a limit when it comes to membership fees. If you are on a budget, then there is no need to pay for unneccessary things like "ambience" or frills such as oak wood lockers with an attendant on staff to hand you towels and/or shine your shoes. You are there to work your body, not to be pampered.
4) Quality of equipment. Be certain that there is a good variety of FREE WEIGHTS and machines. Machines should be newer in design and well maintained.
5) Quality of staff. Perhaps of greatest importance is the professionalism of the staff. Without proper instructions, then even the best equipment on earth will not help you develop a safe and effective workout.
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Question:
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What criteria should I seek when hiring a trainer?
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Answer:
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There are two primary categories of criteria that trainers should satisfy, education and experience (not the size of their muscles or the shape of their bodies). There exists many formal educational programs for trainers to become knowledgeable. A college degree in an exercise science or a fitness certification by a nationally recognized association is fine. Of course a combination of both would be ideal!
Just be aware that just any old certification will not suffice. There are cases where just a fee and perhaps a take-home exam is all that is required to be "certified." There are too many certifying associations for me to cover here. But the ones that are most highly regarded are
1) the American College of Sports Medicine (ACSM)
2) the National Strength and Conditioning Association
a. NSCA certified trainers and
b. Certified Strength and Conditioning Specialists (CSCS)
3) the American Council on Exercise (ACE).
Education alone, however, is not enough for a physical science like exercise. Practical experience is of equal importance. Be sure to check that your prospective trainer has at least some hands-on experience, and not just a piece of paper saying "certified."
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Question:
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Is warming up prior to each workout truely critical? Having such a tight schedule, I'd prefer not to use up limited time doing something so simple.
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Answer:
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Yes, performing a good warmup is absolutely essential! Try not to underestimate its significance. Warmups help to minimize the potential for injury. By warming up properly, your body will be better prepared for the stresses of exercise; your muscles and connective tissue (ligaments and tendons) will be more flexible and the fluid in your joints, too, will be better prepared as well. Most improtantly of all is that your heart rate will have been brought to a working level on a gradual basis as opposed to shocking it abruptly.
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Question:
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What is the best way to warm up, by stretching?
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Answer:
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Stretching is not the best way to warm up, at least not at first. The safest, most efficient approach is by performing a cardiovascular form of exercise (cycling, jogging, brisk walking, rowing, etc.) for 6 to 10 minutes. After the muscles, joints and CONNECTIVE TISSUE (ligaments and tendons) are warmer, then you may choose to add gentle stretching exercises.
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