Exercise FAQs

I'm going to answer some of the most common questions I have been asked. This may end up being a series.

If I lift weights, won't I end up looking like Arnold?
Unless you have the genetics for this to happen, no. I have heard this question from alot of women and a few men. Some bodybuilders resort to "alternative medicine" in order to get the look that is desirable for their sport. The credible ones who do it without those medicines usually spend hours upon hours in the gym crafting their bodies for the sport. So again, unless you have the genetics and spend hours in the gym a day. You will not end up looking like Arnold if you lift weights.

Why aren't I losing weight, the Cardio machine has said I'm in fat burning mode:
Unless you are going at your current pace for hours on the machine you are not in fat burning mode. Those machines are kind of misleading in that aspect. In order for you to lose weight doing cardio you would be better off figuring out your heart rate targets and staying within them. Or by doing interval training once you build up a base cardio ability. I will investigate this more in my next article.

Can't I just get fit by only lifting weights? I hate doing cardio.
I mainly hear this from younger guys. While you will gain a small gains in cardio ability by doing strength training you would be better off doing a regime that blends cardio and weight/strength training together in order to cover all your bases. So guys, go do some cardio it's good for your heart and will help you be able to pump that iron for longer.

My muscles hurt after working out, how can I stop this?
After your workout which should include a proper warm up, you should stretch out the muscles you worked which will limit the soreness. And after the workout eat or drink something that contains ample protein.

Do I really have to do cardio? It's so boring, I feel like a hamster on a wheel going nowhere.
Yes, you have to do cardio. If it bores you so much then do something you like to do. Other great cardio options that don't involve machines are: Running stairs, snowshoeing, swimming, rowing, soccer, basketball, jogging, skating, walking, playing with your kids, taking the stairs at work, parking further away from work/mall and more. You don't have to do your cardio on the machines at the gym but you need atleast 30 minutes a day 5 to 7 times a week to be of benefit.

Can I train injured?

This is an ironic question another kind friend tossed at me considering my track record with injuries. For those who do not know, I have been involved with Martial Arts and Combative Sports for 18 years. Because I have been doing it for so long I have basically broken, torn, sprained, strained, pulled and dislocated everything that I could that has not left me permanantly disabled or dead. Twice. So I understand injuries and how much they suck.

The question is not so much "Can I train injured" as "Should I train injured". The answer depends on the injury.

If it is a tear, dislocation, or break. The answer is an overwhelming no. These need to be treated by medical professionals and could require surgery in order for you to properly recover so you can resume training once you heal. And I do mean it, these are serious issues that need to be properly treated. (However, if it's a broken toe, not your big toe, tape it and suck it up buttercup.)

Sprained, strained and pulls. I still advise consulting a medical professional and giving it sometime to recover before resuming. Some sprains can actually be worse than breaks, in the case of the ankle joint. In April 2007 I severely sprained my ankle to the point that I either pulled the ligaments to the point they were loose and bleeding internally. The side of my ankle and foot was black from the bleeding/bruising. And me being the stupid 20 year old that I was, I kept training on it and did not take proper care of it. Almost 4 years later and I am still having issues with stability and pain. Little over a month ago I stood up from my chair and my ankle rolled over.

If it is not a serious injury (ie pull or strain) your best bet would be to rest it, put some ice on it (for no longer than 20 min at a time to avoid damage to the skin) and take something like advil or tylenol (whichever works for you). Then once it starts to feel better you can get back into training as the injury will let you.

Delayed Onset Muscle Soreness or DOMS. When we either start lifting heavier, or running further/faster or start a new activity from being sedentary for so long this will occur to you. In can vary from a slight soreness to being unable to get out of bed and usually does not really set in until the first or second day after the activity.

DOMS happens because, atleast with strength/weight training as you lift you are causing micro-tears to the tissue of the muscle. Which when these tears recover they actually increase in size and thusly cause the muscle to grow. Ways to limit the soreness are to stretch out after your workout and (this works great for me) eat something that is high in protein. Protein is what your muscle tissue will be screaming for to help the rebuild.

So I hope that helps.