10.
How much do I have to train to lose weight?
Ideally a minimum you need to exercise to obtain
a training effect or lose weight is 3-4 times
per week for 35 min +. This will get your body
moving and start you off toward losing weight
and get that healthy body. However, there are
other principles which come into play if you
want to continue loosing weight and improving
your fitness eg. The principle of progressive
overload, and intensity, etc. (see principles
of training). You need to build up and change
your program ~every 6 weeks to continue improvement.
Your nutrition also has to be balanced and adequately
healthy to assure you lose weight. As a general
rule is you have to burn more than you consume.
Your health will also have an effect on how
much you should train, if you have any health
issues you need to discuss them with your trainer
and physician to determine the best action to
take.
11. What’s my ideal body fat level?
Oh no not the question………………………..
and now you are going the get the answer……………………..
Everyone is individual and we need to aim within
our means. Ideally we want to have a healthy
and well functioning body and …yes ok
we want it to look fantastic and feel fantastic.
To answer this question a healthy weight range
can be determined using the BMI calculator,
as you know this varies with your bone density
and size. Fat on the other hand, it is important
to have a certain % body fat for males its ~9%
and females ~15 % this is just to function effectively
and is very, very low, most very elite athletes
for males are ~ 8- 10 % and females 14-18% again
very lean, many of our elite athletes are above
these %, so unless you are trying to gain Olympic
selection it is important to be realistic and
stick within a healthy fat %range. So for males
~ 14 – 30 and females 20- 37 as a general
rule and lean adults ~ 16 -22 % for males and
20 – 25 for females. Obviously after child
berth for the females you will naturally carry
more fat than previously however it is realistic
to get the % back down or at least close to
what you previously were. For the boy’s
child birth is not a good excuse however age
for both male and female does contribute to
some greater fat %. Females when menopause just
hits there is often some time before the balance
of fat in the body is balanced as the hormones
are unstable as they stabilize so will the fat
levels. There are many medical conditions affecting
body fat levels and again it is important to
talk to your trainer and physician for specific
and individual goals.
12. How
do I know if I am getting fitter?
A good indicator is your recovery heart rate
(how long it takes your heart to get back to
the heart rate it was at before you began your
training session), or a sub VO2 Max test (there
are many ways to do these). Testing should be
done at the beginning an then ~ every 6-8 weeks
to monitor how you are going and if your program
is working effectively. Resting heart rate is
another good one, If you take your resting heart
rate in the morning at the same time each day
as you get fitter you will see it decrease.
It will plateau when you reach your peak fitness.
Recording your training in a diary is also a
fantastic method to watch your fitness develop.
As you look back at what you previously achieved
you will see the improvements you have made
to your fitness and strength. Another great
method is to set out your own fitness test,
check out some of the suggestions we have in
our testing section.
•
If you have any questions don’t hesitate
to contact us on info@proactiveliving.com.au
or for more specific answers contact your allocated
trainer.
•
All answers in this section are based on a generalization
and should be an indicator to get you started
however if you have any specific concerns and
questions please contact your trainer or physician.
•
Medical questions can also be asked to our therapists
by contacting them just hit contact us and choose
who you would like to answer your question.
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