Each week we drop into a different topic, or area of fitness, nutrition or wellbeing. These are geared to encompass as many individuals as possible.
We also have a lot’s of questions asked that, whilst very relevant, are either short in answer (we like these!) or very relevant to a small group of individuals.
Over the next few weeks, we’ll cover some of these questions, as always if you have any questions from the questions, chat to one of Team SF for an answer that’s more specific to you.
- What’s the best time to go to the gym?
The best time depends on your schedule and preference. Many people find early morning or late evening to be less crowded, with the changes to many peoples work arrangements, we have seen an increase in lunchtime workouts. If you like the buzz, evenings will suit you, prefer a quieter time – maybe early afternoons would suit a little better.
- How many days a week should I work out?
It’s recommended to aim for at least 150 minutes of moderate-intensity exercise per week, which can be divided over 3-5 days, there are so many ways to break this down, 45 minutes of gym work on 3 days with some walking of the opposite days is enough to satisfy this. Important to note that the amount should be adjusted when we are starting out.
- How long should my workout sessions be?
A typical workout session can range from 30 minutes to an hour, including warm-up and cool-down exercises. With so many options available this isn’t a hard a fast rule, sometimes these timings are governed by other factors, such as if we are attending a class, the type of workout we have been assigned etc, normally 45-60 minutes is a good aim.
- What should I eat before and after a workout?
Before: Opt for a balanced meal or snack with carbohydrates and protein. After: Focus on protein and carbohydrates to aid in muscle recovery and energy replenishment. We should also consider the timings of when we eat before, which in itself is very specific to each individual, some people can eat 30 minutes before training and be fine, others need to leave 2 hours, if you are unsure, try eating 1.5 hours before, monitor how your performance is and then adjust based on how we feel. Tiny side note, the type of food also has an effect, the heavier the calories, the longer it’ll take to digest.
- How can I stay motivated to work out regularly?
Lot’s of different ideas spring to mind, having a shorter/less intense workout for those days where we are struggling for time, setting realistic goals, find a workout buddy, vary your routine, and reward yourself to maintain motivation – not with food!
- Is it okay to work out when I’m sore?
DOMS (Delayed Onset Muscle Soreness) which is a mild muscle soreness is normal, working out at slightly less intensity can help with blood flow through the muscles and with flushing the lactic from the muscles, but if you’re experiencing intense pain, it’s best to rest and allow your body to recover.
- How can I prevent injuries during workouts?
Warm up properly, utilising the muscles that will be used during our workout. Use correct form, take time to warm up with a lighter weight at the start of the movement. Don’t lift too heavy too soon, the weight will come via technique and strength, consistency with the movement is key. Lastly listen to your body. If you’re unsure, chat to Team SF for some help.
As always if you have any other questions feel free to reach out info@spikefitness.co.uk or 07597215652.