Personal Trainer & GROUNDED Foodie

Colleen Burger

FREQUENTLY ASKED QUESTIONS

Cardio generally burns more calories per minute than weight training. However, because your whole body works hard to help your muscles recover after weight training, you continue to burn calories. Therefore, in terms of calorie burning, weight training is the winner.
But, don’t go putting your running shoes away too easily. Cardio is important for the heart – it does not have to be running – cycling, skipping or anything that gets your heart pumping will work. It improves the efficiency of your heart and therefore your fitness levels.

Following on from the above answer both cardio and weights are important.
Cardio can be done 3-5 times a week for a period of 20-60mins. Weight training can be done 2-3 times a week. Your muscles need time to recover from weight training so every other day is your answer here. Unless you are a body builder then you are looking at training one muscle group per day, allowing almost a week for each of those groups to recover. So this sounds like a lot of exercise and you simply do not have the time! Combine your sessions 20mins cardio, 20mins weight training. Also aim for 5 therefore 2 rest days. But, if you can only manage 3 that’s great – still better than sitting on the couch!

If you have (a) always exercised or (b) started exercising well before you fell pregnant – then the answer is ABSOLUTELY YES – DON’T STOP! You are pregnant, not ill. You can actually continue with the same type of exercise you have always done. If that exercise is weight training, the guidance of a trainer qualified in this field will be required. There are certain rules to follow through each trimester. If you have e.g always done Pilates then don’t suddenly take up marathon running. But, as long as you have a stable pregnancy, doctor’s clearance (after your 6 weeks scan) you can continue as usual. Please note if your insurance does not cover you for sports such as bungee jumping, parachuting, etc you can take these as a definite NO, NO whilst pregnant.

It is best to go for your 6 weeks check up before commencing exercise. This applies to both natural birth and Caesarian section. You are of course able to take your baby for a walk and do simple stretches in this time. This will assist with muscle repair. It takes some time for your muscles to repair after birth, especially after a C-Section, you must approach abdominal exercises with caution.
It is advisable again to seek the advice of a trainer qualified in  this field.

The main reasons are: *Incorrect trainers * Worn out trainers * Overtraining * No training for a long period of time *
In my experience the most common reason is “incorrect trainers” We are all built differently! We put pressure on different parts of our feet when we land on them during exercise. Hence, the need for neutral, pronation and anti-pronation shoes. The correct shoes will ensure correct landing when your feet strike the ground. When your trainers are worn it has the same effect as wearing incorrect shoes. Overtraining can put pressure on your shins, you would need to check your training schedule, ease off for a bit and attempt strengthening of your lower legs. No training for a long period of time, the same rule applies you may be trying too much too soon. You need to cut back on distance and speed. For all of the above stretching, strengthening and icing will assist in reducing the pain. In summary if you do not have the right shoes the pain will persist and if you do not take action this can result in shin splints where the connective tissue pulls away from the bone. The bone has hair line fractures and as you can imagine this will take a long period to repair and delay your training further.

If your blood pressure is slightly elevated, but the doctor has advised that medication is not yet necessary, you can exercise. The exercise will actually lower your blood pressure. Although blood pressure can be genetic, other common causes are being overweight and suffering from stress. Exercise along with a healthy eating plan will assist in lowering your blood pressure. An experienced trainer will know to take your blood pressure before commencing exercise. If your blood pressure is above the accepted norm then they will advise you to seek a doctor’s advice. If you are on prescription medication for blood pressure, I assume your doctor has already advised you to exercise. This is the time to seek the expertise of a trainer as they will monitor your blood pressure and watch for signs so that they know when to ease off the intensity. I have trained many people on medication that have managed to lower their blood pressure through exercise. As a result they no longer need medication. Exercise is preventative medication.

NEVER! It is never too late to start exercising. Studies have been conducted in older adults (80+) to show that when they have undertaken exercise their muscle mass has improved. But, more than that, the benefits of exercise are endless, to name a few:-
  • Improves muscle strength – less likely to fall due to stronger muscles and bones. If there is a fall, less injury again due to those stronger muscles and bones.
  • Improves mood
  • Improves mental health
  • Arthritis – less pain (trainer must be qualified to know which exercises to do)
  • Improves heart conditions
  • Controls Diabetes
The above conditions do not only apply to older adults. Start your exercise regime when you are younger and prevent or control these conditions.
You would need to seek advice of a professional. Generally a condition like that will only worsen if not treated. We use very simple exercises initially to work on mobility of the shoulder joint. This is a long process and you will need to perform these exercises at home daily. Once more mobility has been achieved then we work towards strengthening the muscles around that joint in order to avoid re-occurrence. If this is not treated you may need to undergo surgery. I have had several clients with this type of condition and they have all avoided the knife.
Congratulations in taking your first step to a healthier lifestyle. You do not need to enter a big gym
environment; it is not for every-one (including me). It does depend on how overweight you are
(you may need to get medical clearance for exercise if you join a gym or go to a trainer), but a good
idea is to start with some easy walking. Please ensure you have the correct shoes. As you start to feel fitter you can increase your distance and pace. You can also start on some ball and theraband exercises in the comfort of your home. This allows you to work on balance and gentle awakening of the muscles. When you commence a training programme you must always consider that muscles, tendons and ligaments need to trained. So the easier and more gentle the exercise the less likely you are to injure yourself. Further, when you carry weight you put severe stress on your organs which worsens with age. This can result in long term medication for the likes of blood pressure, diabetes, cholesterol, heart conditions and more. It is therefore important to balance your lifestyle out with correct eating and exercising habits.

Please note that before proceeding with any exercise plan it is best to seek a doctor’s clearance. It is further advisable to seek the expertise of a qualified personal trainer that best suits your needs.

I trust I have covered a FAQ that suits your lifestyle. Please feel free to contact me, should you wish me either to elaborate further on any of the above or another topic.

KEEP THE BALANCE – STAY HAPPY AND HEALTHY

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