The beauty of social media and the internet is that there is a wealth of fitness information readily available at the touch of a button. However, while accessibility is wonderful, it can also be a stumbling block. The vast amount of information – what workout is “best”, what diet is going to help you lose the most weight, which ab exercises you should be doing to get that “snatched” waste, and so on – quickly becomes overwhelming.
As a beginner, it can be hard to discern what advice will help you achieve your goals. This article will help you sift through the fluff and get straight to the important stuff – the basics. The answers to these common fitness FAQs will teach you everything you need to know to be successful in starting off your fitness journey. Let’s do it!
What’s Better: Cardio or Strength?
Cardiovascular exercise and strength training (also known as resistance training) are two very different types of exercise, but both are equally important for a well-rounded fitness routine. Cardio is key for optimal heart health and improving endurance (150 minutes of moderate intensity activities per week is recommended). It helps reduce cholesterol, decrease blood pressure, and regulate blood sugar levels. Strength training, on the other hand, helps with building muscular strength, improving mobility and stability, increasing longevity, and so much more. Both types of exercise should be incorporated into your routine. However, to determine which mode of exercise is best for you, look towards your goals.
You Want to Get Strong
If you want to prioritize getting stronger, toning your muscle, or want to gain well rounded health benefits from exercise, then strength training should be the primary focus of your workouts. That’s not to say you should cut out cardio completely – you should still be aiming for that 150-minute threshold each week – but consider putting more of your energy into resistance training with cardio being your supplemental work.
You Want to Boost Stamina
If you want to prioritize improving your 5k time, have heart health goals you’ve discussed with your doctor, or want to improve your stamina, then cardio should be the primary focus of your workouts. Plan to incorporate strength training workouts that help fight off injury and support your desired sport or activity, while placing most of your energy into your desired cardio training.
What Kind of Exercise is Best for Me?
Referring to the above question regarding cardio vs. strength, the answer to this question is much the same: it depends on your goals.
Science tells us that our body will adapt to whatever type of stimulus you place on it. For example, if you lift heavy objects your body will get stronger. If you train at your end range of motion, your body will get more mobile. If you run a lot of miles, your body will get better at running. You get the idea! This is called the principle of specificity, and you can use it to guide your workout routine.
There is no “best” type of exercise, only what makes the most sense for you and your goals. Trying to run faster? Start working on speed intervals. Want to get more flexible? Start a yoga practice. Looking to get more coordinated? Take up cardio dance! As long as you have elements of both strength and cardio incorporated throughout your week, the rest is entirely up to you!
How Much Should I Be Exercising?
The good news is that it’s probably less than you think, and the answer is relatively simple.
Aim for 150 minutes of moderate intensity cardio (split this time up in whatever way works best for you) and 2-3 strength training sessions per week. As you become more comfortable with your routine and gain strength, you can begin to increase your exercise frequency, if desired.
A key takeaway here is that less is often more. Pushing yourself in your workouts 7 days a week and not giving yourself any rest can be a quick road to burnout and injury. You will see results much sooner if you do less but do it consistently, rather than doing more and having to pause your routine to recover from an injury.
Will Lifting Weights Make Me Bulky?
This is a common question that women often ask when they start a lifting routine. The fear of becoming bulky is a huge deterrent from lifting weights, but it shouldn’t be! It is extremely difficult to build large amounts of muscle from weightlifting, especially when considering female hormone levels (specifically testosterone).
In fact, lifting weights will create a “lean” or “toned” look that many people desire. Not only is it good for your health, but it is good for your body composition and physique! So put those fears of getting bulky to rest and hit the weights. :)
What Kind of Shoes Should I Wear?
This is mostly personal preference, barring a few general guidelines:
When you are in the gym lifting weights, a flat shoe is preferable. Cushioned shoes are great for running, but it can create ankle instability when performing heavier, compound lifts. What’s more, weightlifting is generally low impact, so you won’t need as much cushion and support as your do in high impact activities like running or jumping. Save your running shoes for the treadmill and the roads and wear shoes with flat soles in the gym.
What Kind of Diet Should I Be Following?
This is probably the trickiest question to answer because, again, this should mainly be based on personal preference and goals.
In general, try to aim for your daily macronutrients to be made up of 45-65% carbohydrates, 10-35% protein, and 20-35% fat. You’ll notice those are pretty big ranges, so you can settle anywhere within each range that suits your preferences best.
There is so much information out there on new, trendy diets – each proposing to be the “best.” Following the above formula and tailoring it to fit your own preferences and goals will help you stay consistent and disciplined when it comes to food. It might not even feel like a diet!
Make It Your Own and Have Fun!
There is no one-size-fits-all, “best” way to do fitness. We all have different goals, bodies, strengths, and weakness and our fitness programs should reflect that. The best thing you can do for yourself is pick a type of exercise you love (or at least kind of like) and get your body moving. The more fun you have, the more likely you are to stick with it.
Enjoy the process and keep us updated on how your journey is going. We’re all rooting for you here at Sunny!
