Here are some common facts dispelling common myths...
1) I am so sore I cannot walk. Will this soreness last forever?
We have all been there! Muscle soreness is an indication of a powerful workout and a result of muscle stress and recovery. As your muscles adapt to your new routine, the result will be greater strength and stamina. If you are just beginning your fitness regimen and have not been active in awhile, you certainly will feel the pain typically for 24-48 hours post workout! Do not let this stop you! As your muscles become more acclimated to exercise, you will notice less soreness. Professional Fitness suggests the following when you are experiencing muscle soreness:
Avoid vigorous activity until the soreness diminishes, give your muscles the time to recover and build
Do low impact activities, like walking or the elliptical machine until the soreness passes
Make sure you are warming up for 5-10 minutes before your workout
Massage the sore muscles to alleviate pain
Stretch before and after your workout, although it will not alleviate the pain, it certainly will feel good
2) As a woman, how to I lean out without bulking up?
This is our favorite question! All women say they do not want bigger muscles! Remember, your muscle right now is hidden under that not- so attractive layer of fat, and with the proper combination of cardiovascular exercise, healthy nutrition and weight training you will lose the fat while exposing the toned muscle underneath slowly unveiling a leaner, tighter, healthier version of you. And as far as those bulky muscles go, well set your mind at ease. It is physiologically impossible for the female body to naturally get large “manly” muscles. The very hormone that helps create them is called Testosterone; men have it….women don’t. So lift away!
3) Should I eat before I work out?
A light snack with 40-100 grams of carbohydrates is recommended 1-2 hours before working out. Working out on an empty stomach may lead to light headedness and reduced energy, but a full stomach does not offer any benefits either. Refrain from eating a fatty meal and instead eat complex carbohydrates that are nutritious and pass easily. Prior to a moderate workout, try one of the snacks listed below. Remember to drink plenty of fluids throughout the day, and both during and after your workout.
