Frequently Asked Questions
Why do my muscles get sore after exercise?
The soreness is called Delayed Onset Muscle Soreness and results when a greater than normal load is placed on a muscle. The soreness usually diminishes as the muscle adapts to the loads and is a natural part of the muscle response.
Will I get bulky if I workout?
This is difficult to answer. Much depends on the nature of your workout and the parameters. Much will depend both on your genetics and gender and the amount of testosterone in your body. Generally, if you do not want bulky muscles, it is easier to participate in a muscle toning program rather than a muscle building program.
How often should I workout?
Organizations like ACSM, NASM, NSCA and other have recommendations for workout frequency. Recommendations have changed over the years as new studies and research is provided, but the general consensus is 3-5 days per week for 20-60 minutes. Workout frequency and time can vary according to your goals, whether you want to maintain a certain level of fitness or gain improvement.
Can I spot train certain areas?
Spot training implies that a certain exercise will get rid of fat over a certain muscle. It is not true. To remove fatty areas one must do two things. First, reduce overall body fat percentage. Second, improve muscle tone or mass of that specific muscle by strength training or toning.
What is the best equipment to use?
When it comes to equipment, there is no best or worst. The equipment you use changes with your goals and level of fitness. Generally machines are better for beginners because they provide more stability then free weights. However, machines may be limited in the exercises and weight increments that you can perform. Free weights and cable pulley machines can be more versatile in that sense but require better skill on the part of the user.
Do I need to "warm-up" or "cool-down" during my exercise program?
A warm-up prepares your body by increasing blood flow, loosening up the muscles, increasing your heart rate and it can help reduce injury. A short walk or jog and some simple range of motion exercises is all you need to complete a 4-5 minute warm-up.
Your cool-down can be the same as your warm-up. These simple movements help your body return to its resting state. Gentle stretching is a good thing too. It keeps you limber and may help ease any delayed onset muscle soreness.
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Tom Oliphant
Business Owner
"After recovering from a chronic back injury, my physician urged me to begin a strenuous exercise program with an area licensed personal trainer. After exploring my options in Concord and the surrounding area, Individual Fitness offered the best fit at a very competitive value. Furthermore, Individual Fitness provides services in weight training, nutrition, and overall body maintenance which is not readily attainable. This foresight, drive and determination aided, in my decision to try Individual Fitness' services.
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