FAQ

Can I jump straight in and start exercising?

It’s always a good idea to check with your doctor before starting any physical activity, especially if you:

  • are over 45
  • have been inactive for a long period of time
  • are a smoker
  • have any kind of a medical condition.

A Pure Personal Fitness trainer will have a FREE consultation with you to ascertain your medical history, specific needs and any exercise history. This session will include checking your blood pressure and resting heart rate. Also some measurements will be taken if you are happy for this to be done.

 

What are some warning signs I should look out for while exercising?

You should stop exercising immediately if you feel:

  • Unusual pain, such as pain in your left or mid-chest area, left neck, shoulder or arm during or just after exercising.
  • Lightheadness, cold sweat, or feeling fainting.
  • Nauseas
  • Any muscular or joint pain

It’s important to listen to your body and recognise when to stop exercising.

Is there such thing as too much exercise?

There most definitely is. It is important to have rest days so that your body can recover. Remember it is these rest days where your body will make its changes. Your personal Trainer will be able to advise you on which exercises you should be doing and how often.

Some signs of too much exercise could include:

  • chronic fatigue
  • decrease in performance
  • increase in recovery requirements
  • altered resting heart rate
  • muscle soreness and damage

How often should I exercise?

According to the ACSM "Appropriate Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults," a minimum amount of 2.5 hours per week of physical activity at a moderate intensity can have "significant health benefits."

If you are overweight, obese or a beginner you should gradually work up to this level.
If you are training for something specific, like a marathon, you will need to train for longer than this. Again our qualified trainers will be able to advise you and create a realistic training programme for you.

What types of food should I eat before exercising? How long before exercising should I eat?

A small meal or snack an hour – 2 hours before exercising should be low in fat and fibre. This should provide sufficient fluid to maintain hydration levels, and give enough energy to complete your exercise at a high level.

What are some things that I can measure to see if I'm making any improvements?

You personal trainer will keep track of your:

  • Resting heart rate (RHR): a stronger, more efficient heart will have a lower RHR.
  • Body measurements: Your trainer will measure your hips, waist, chest, biceps and thighs. (and anything else you might want to keep track of). If you need to lose body fat, these measurements will decrease gradually as you lose fat. Bear in mind that at the same time, hopefully, you are gaining muscle.
  • Rate of Perceived Exertion: as you become more fit, your RPE for a specific exercise may change. For example, if you've been sedentary and start a program of walking for a month, your RPE will most likely be lower for the walk on your first day of the program compared to the walk on your last day for the same distance and pace. Normally a score out of 10 is used to measure. 1 being easy and 10 being extremely hard.
  • Weight: This seems to be the last thing to rely on. You may only notice a decrease in weight after seeing other improvements in your body.

 

Do women get big, bulging muscles from weight training?

No, you most definitely won’t. When you start weight training you will become stronger and build some muscle but you will look nicely toned.

If you have a high body fat percentage, you will not see any difference right away but you will feel it.

If you want to pack on muscle then diet and supplements come into play hugely.

There are benefits of weight training:

  • Increase your muscle mass and muscle burns more calories than fat.
  • Resistance exercise, such as free weights, weight training machines or exercise bands can effect bone mass, which can help prevent osteoporosis.
  • More energy and strength to get you through everyday life.

Do I have to be fit to start exercising?

No. That is why we are here to help you. You could have been sedentary for years and decide to exercise. Our personal trainers will start you off comfortably and progress you from there. They will give you realistic goals to achieve and will motivate you to get the results you are looking for.