How do I prepare for my first session?
Bring workout clothing you are comfortable in.
Heart Body Soul is a low-key, private gym so you don’t need
to dress
to impress. Try to eat something light about ninety
minutes before your workout. Avoid heavy perfumes,
silence
your cell phones, and begin to focus on your fitness
goals. As with any new exercise regime, always check
with
your physician to see if there are any restrictions to
your working out.
Many women believe weight
resistance training will make their muscles large and
bulky:
The ability to increase total muscle mass is highly
dependent on circulating levels of testosterone.
-
Men have 20 to 30 times the
testosterone levels of women and as a result tend to
build more lean body mass
than women. However, genetics and individual
differences play a role in the rate at which muscle
mass
increases.
-
Women lack the proper hormones
to increase the muscle to the point of being large
and bulky as a man
-
Furthermore, each individual
muscle strand is thinner in women, than a man.
Do all forms of resistance
exercise make your bones stronger?
It is unfortunate…many weight training routines designed
for women (light weights with high repetitions) simply
don’t impose enough stress on bone to stimulate
remodeling. I always suggest the advice of a
professional is
essential in putting together a proper program.
Bone growth is directly proportional to the degree of
stress upon it. The greater the overload (within limits
of safety for each individual) the greater the growth.
Can I get rid of trouble spots
with the right exercise?
-
The truth is small muscle
exercises for the arms do not reduce the size of any
specific part of the body.
-
There is no such thing as spot
reduction. The genetic structure of a person’s body
determines where fat will
come off first.
-
Only a good balance of proper
large muscles exercises, cardio vascular work and a
balanced meal plan can
achieve a healthy change in the size of anyone’s
body…and it is the body that will choose which part
it will
reduce first.
Exercise burns lots of calories,
so can I eat anything and exercise the extra calories
away, especially if I eat it right after I exercise
because my calories are burning for hours after I get
done?
-
The truth is that exercise does
not burn enough calories to eat poorly on a regular
basis. Walking or running
a mile burns only about 100 calories (sitting will
burn 40-60 calories dependent upon your muscle mass)
A 20 oz
bottle of soda pop is at least 250 calories.
-
Caloric expenditure is elevated
for the first minute after cardio exercise ends and
back to an even level
after 40 minutes.
So what does exercise do?
The more fit you are, the more fat you burn for energy
because your muscles adapt to using an enzyme that
oxidizes fat. People who are less conditioned burn more
carbohydrates.
more coming soon...
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