Personal Training FAQs - Part 1
In this two part blog series we'll answer some of the most common questions we get asked as Personal Trainers such as what’s best: bike, elliptical, treadmill, or rower? Or, what's the best way to get rid of my belly?
What’s the best gym-based cardio?
In order of highest calorie-blasting power:
- Treadmill (600-1200 cals/hr)
- Rower (up to 1000 cals/hr)
- Bike (500-1000 cals/hr)
- Elliptical (up to 600 cals/hr max)
Running is the most functional, full-body cardio you can do and if you run at an incline will burn the most calories after you stop working out too. Don’t put your incline up so high that you have to hold on to the handles – pumping your arms is an important part of the act!On the rower, use intervals to get the most bang for your buck, sprinting for 250m and rowing slowly for 100m for 8-10 rounds. Also make sure you row with proper technique so you don’t put your back out – ask a trainer or at the very least, check the ‘how-to’ stickers on the side of the equipment.When it comes to stationary bikes, most people don’t put their resistance up high enough. To get a good workout, you really need to work hard on these babies! The best way to get results is to do approximately 2-minute sets of work, where you’re holding 90 revolutions per minute with the highest resistance possible to hold that speed. Go hard, but make sure you recover fully before starting each interval.I’d only really recommend the elliptical to people coming back from injury, same goes with the recumbent bike. They’re not really functional pieces of equipment and don’t make your muscles work hard enough. A bit of a time-waster unless you’re starting from zero!
What’s the best way to get rid of my belly?
All sorts of interval training – cardio, bodyweight circuits and weight sessions that all spike and then drop your heart rate are what works best. And you absolutely need to focus on eating clean and drinking less. Sorry, there’s no easy-out here!
Why have I hit a plateau?
Ever wondered why you feel so awesome at the start of a new exercise program, or diet overhaul, but then the effects start to wear off a few months into it? That’s because your bod is a clever little thing and gets efficient at doing repetitive tasks, or utilising the same sorts of energy very quickly.A plateau isn’t a bad thing – it’s just an indicator that it’s time to change things up! This is why weight-lifters change their programs every four weeks or so, to keep tweaking their body shape. So if you’re a runner who’s been doing long jogs for 6 weeks when you hit your plateau, it might be time to switch to stair runs, hill training and a few sprint or interval sessions. Doing the same circuit every day? Research new moves, or change your reps/sets and the weights you’re lifting. Doing the same spin class every day? Hit up a few difference group classes for a month, or join a boot camp and see what happens.When it comes to diet, make sure you’re getting a range of nutrients by not pouring yourself the same bowl of cereal every morning, or letting yourself visit the same sandwich shop every lunch hour. Change it up day-to-day with a range of different fruits and veggies, proteins (not always the same kind!), good fats and complex carbs. Focus on eating natural, whole foods and choosing your meals for their micronutrients (vitamins/minerals) rather than macronutrients (protein/carb/fat) to get on the right track.Lastly, look at your calorie intake or portion size – if you’re eating great food but a lot of it, maybe try cutting back (just a little) for a few weeks and see if anything changes.
I always hit an energy slump at 3pm… why?
Either you’re eating too many carbs and not enough slow energy release foods like fibrous veggies, proteins and good fats early in the day, or you’re hitting the coffees early and crashing in the arvo, or perhaps you’ve gone too hard to quickly with the AM exercise mission!Try starting your day with a protein breakfast (meat, fish, eggs, nuts, organic and unsweetened yoghurt) and some fibre (nuts, seeds, oats, veggies). Cut back on the coffees, or have them after your brekky so the caffeine isn’t hitting your empty stomach. If none of that works, try less intense exercise first thing (a jog, walk or yoga) and save your higher intensity/interval sessions for lunch time, weekends, or after work.
Stay tuned for part 2 next week where we answer
- How many times per week should I exercise?
- What sports supplements should I take?
- I don’t have any willpower when it comes to eating. Help!?
- I’ve hit my 30s and suddenly my body is changing SO much. Why?
- I seem to be constantly injured, what can I do?