Fitness Together Brecksville: April 2016

Tuesday, April 26, 2016

If I'm Not Sore, Does That Mean it Was Not an Effective Workout?

Trainer Tuesdays

Welcome back to the weekly edition on Trainer Tuesdays. Make sure to check in at our blog every Tuesday evening to learn the expertise of our great staff of expert personal trainers. Aside from being fantastic exercise coaches, they are also extremely knowledgeable in many aspects of health and fitness; so, it's time that you get to know them a little better! Each week, we will post a frequently asked, or sometimes just a fun fitness related question followed by the answers of each of the personal trainers at Fitness Together Brecksville.

If I’m Not Sore, Does That Mean it Was Not an Effective Workout?

Fitness Together personal trainer Adam Teplitz working with a client on the TRX

Amanda Ricci: "No pain, no gain" is a common myth that is continued to be believed by many gym goers today. They believe that unless you're really sore the next day or two after a workout that that means the workout wasn't effective. This soreness is also referred to as DOM's, or delayed onset muscle soreness and it can occur anywhere from 6 to 48 hours after a workout. DOMs is the microtrauma in the muscles and surrounding connective tissue that causes inflammation.

The good news is that you don't have to be crippled the next day after a workout to have received a great workout. Your level of soreness following a workout should not be used to indicate that you had an effective session at the gym or with your trainer. Some people based on their genetics vary as to how sore they will be following a workout. If you are sore it is indicative that you started a new training routine and your muscles are starting to adapt to those exercises. Those muscles will repair themselves following a workout and then become stronger. It is important to give your muscles a break in between strength training workouts so that they can recover. If your working with a trainer they can design a more customizable program for you if they know that you like to work out two days in a row to make sure that they work different muscle groups.

There are some dangers to being too sore after a workout in that it can lead to repetitive injury and over training. If your the type of individual that likes to consistently change up your workouts this is something to be careful of since you need to make sure your giving those muscles adequate time to recover in between workouts and that your not experiencing any of the signs or symptoms of overtraining. Some symptoms of overtraining include: irritability, reduced ability to sleep at night, not feeling hungry and also lack of motivation. In addition, you may feel constantly tired and achy.

Some ways to recover from DOMS include: taking an Epsom salt bath, increasing protein intake (to increase protein synthesis), sleep, foam rolling, and omega 3 supplementation ( to decrease inflammation).

Steven Madden: Soreness after a workout is the result of small tears in the muscle fibers. We refer to this as delayed onset muscle soreness, or DOMS for short. You usually feel these 24-48 hours after a workout, and they are a sign of either high intensity, or a change in movement routine. People don't always like being sore, but it is not necessarily a bad thing. It's also not necessarily a good sign either. When you change your routine, the first couple of times, you should get sore, however if this persists, that might mean you are over training, or have even sustained an injury. A workout without any soreness may just mean it will soon be time to switch things up, but not that you didn't get a good workout.

Brooke Kratche: While being sore can give you a good idea of the quality of workout you did, it is not the only measure. Soreness is simply a result of the muscles finding energy in other places than its immediate energy storage. It takes apart the compounds and what is left is lactic acid which is what you feel when you are sore. Not feeling sore just means your body had adequate energy stored up for your workout. As your muscles grow, they create larger storage units for energy meaning you need to do even more to feel soreness following the workout. Therefore, don't feel like you had an inadequate workout if you are not sore afterwards, just know your body is adapting and getting stronger!

Adam Teplitz: Muscle soreness is not an indicator of an effective workout. Sore muscles does not mean you had an effective or productive workout. On the other hand, not being sore does not mean the workout wasn't effective. As far as effectiveness goes, muscle soreness means nothing.

Muscle soreness occurs when you make them do something they're not used to doing. A new exercise, taking less rest between sets or an increase in weight lifted. Certain exercises that have more of a stretch component can lead to increase soreness as well.

The best indicator of whether your workouts are effective is progress, not muscle soreness. Are you getting stronger? Are your clothes fitting better?

Justin Traft: Client always ask if I am not sore was the workout still effective. Great question . Here's my thoughts. I have trained for a long time now. Not every workout do you need to barely be able to lift your arms or sit on your seat afterwards. Honestly some of the most effective workouts are the ones that don't have soreness after because you are either doing a cardio movement exercise or a muscular endurance exercise resulting in calorie burn or just good ole fashioned muscle burn. Not every person wants to or needs to look like Arnold to get a effective workout. When your body is motion and its working it always more then just sitting in your chair or sitting on a couch. Your still doing your body good. Being active is key to longevity in life! So don't always get caught up in how much you can curl or how much you can squat because your still doing good for yourself! Now I am not saying push yourself I am a firm believer in that. But give yourself credit where credit it do!

Michael Roberto: When a person exercises, they will sometimes experience soreness in their muscles. Overtime they will become less sore. This does not mean that they had an ineffective workout and should quit. It simply means that their body has adapted to the demand of exercising with heavy weights or a change in the time you rest between exercises. Ultimately, to gauge if your workouts are effective will be the progress that you’re making. Can you lift more than you did when you started? Have you lost weight? Things like that will tell if your workouts are working.

Tuesday, April 19, 2016

How Should I Prepare to Run My First 5K Race Ever?

Trainer Tuesdays

How Should I Prepare to Run my First 5K Race Ever?

Fitness Together Brecksville owner Sean Sullivan and his wife Marion preparing to run a 5K

Brooke Kratche: Hey! Open the door! It's okay, you don't have to worry about frost bite anymore (at least until next week). Now it's time to get outside and enjoy the weather. Whether you enjoy biking, hiking, swimming, running, or any other outdoor activities, it's time to get out there! For me, I love running, I love most outdoor activities but for right now let's talk about running. A good starting goal for new runners is a 5K. A 5K race is the shortest common distance race and is equal to 3.1 miles from start to finish. First thing you want to do is find a fun 5K to run. (Such as the FItness Together 5K in Youngstown) 5K races come in all different creative shapes from color runs to warrior dashes to glow runs with a concert waiting at the end. These fun twists will be a welcome distraction in the heat of the competition.

Next we need to talk training. Start training for your first 5K about 6-8 weeks ahead of time. You should try and get 4-5 runs in per week with at least 1 cross training day (weights, swimming, biking, yoga, any exercise besides running) and 1 rest day. The first week should start with low distances, depending on your current endurance level. Try to run a mile without stopping then walk a quarter mile. Whatever your conditioning level is, keep pushing it. Your week should be structured with 2-3 short runs, 1 medium distance run, and 1 long run each week. The medium run should fall in the middle of the week (Tuesday or Wednesday) which is followed by cross training and the long run is at the end of the week always followed by your rest day. Keep pushing the envelope on your endurance and speed and vary your routes, speeds, and hills. This will force your body to keep adapting.

Two weeks before your 5K, your long run should be about 4 miles, just longer than your race. This is what is called peak week. It is the heaviest training week before your race.

The week before your race take it easy. Go on about 4 shorter runs at a decent pace. Leave the two days before your race to relax and make sure you are eating well. What you eat these two days will fuel you through the run. You may choose to run a quick 1 mile run the day before just to keep your legs loose but don't use too much energy. You want to be ready to go come the start on race day.

Lastly, we need to discuss race strategy. Since this is your first race you might feel a little lost in this sea of crazy people, most likely more than a few will be in full costume of some sort. Don't be intimidated, they are just there for the attention. You have trained hard for this day and you are confident in what you have already accomplished. Where you stand in the corral is important. Generally l, the people at the front of the gate will run between a 5 and 6 minutes pace for a 5K race and the people in the back are planning on walking. If you are running at an 8 minute to a 10 minutes pace find your way to the middle of the pack. Don't be afraid to ask around for other runners paces, they can give you a good idea for where you should be. It is important to be in a good place since being too far in front could kill your confidence as elite runners sprint past you and standing too far back will only lead to frustration as you try to weave around slower runners/walkers. But remember, have your goal time and stay on pace. Do not give into the adrenaline rush of the starting gun, it will come back to bite you as you reach the end of the race. Most importantly, have fun! Take in the atmosphere, smile and interact with the fans lining the road, give high fives! These are the things that push you past fatigue and keep you coming back for more and more challenges.

Happy running!

Amanda Ricci: Preparing to run your first 5k ever is a new and exciting experience. You should plan to train for the race for at least 8 weeks in advance to build endurance, strength and most importantly to avoid over-training. If you do not take enough time to train for the race in advance you will not only put yourself at risk for over-training but also for injuries. So the most important thing to do is to invest time into your training. This will prevent your muscles from becoming over-taxed. If you are serious about performing your best and doing well in the 5k but are confused about where to start Cardio Together program offered at Fitness Together can assist you in training for this race. In preparation for the race, it is also important to make sure that you are nourishing yourself well and getting enough protein, vitamins and minerals. This is also what is going to give you the best results in your upcoming race and help you perform your best.

Here is a calendar to break down the steps to prepare for your 5k:

1. Two months prior to the race: Start to prepare by running or walking. If you’re a beginner, it is important to start slowly, in order to build up your endurance. As I stated earlier, this is going to prevent over-training, which can eventually lead to an injury.

2. Prior to running your 5k, make sure that you have done some jogging or running before you begin.

3. Night before: Make sure that you get enough rest.

4. Race Morning: Eat a healthy breakfast.

5. Race Day: Arrive at the race about 20 minutes early this will help to reduce anxiety and any stress.

6. During the race: Make sure you pace yourself.

Following these tips will ensure that you will get good results. If you’re interested in continuing to run 5k’s and progressing towards running 10k’s, half marathon’s etc. it will also be beneficial to you to start a strength training program. A strength training program would help you build muscle that will give your muscles more endurance to run and give you a faster PR time.

Adam Teplitz: Crossing the finish like of a 5k can be a life changing experience. Take these steps to properly prepare and train for a 5k:

1) Make a plan. This can involve teaming up with a community of runners. Design a program that includes 20 minutes of walking initially, built up to running 30 minutes. Cardio Together is specifically designed to maximize your cardio routine and to achieve your specific goals.

Personal Trainer Adam Teplitz suggests finding shoes at a local running store

The combination of an enticing goal , a supportive group , and a specific program is all you need to tap into your inner runner.

2) Accessorize. Be sure to shop for the proper running shoes. Be prepared to try on several pairs. Staff should watch you walk and run in the shoes to make sure they work with your foot type. The shoes should feel comfortable. You can find the perfect pair of running shoes with help from the staff at Vertical Runner in Brecksville.

3) One step at a time. Start from where you are, rather than where you want to be. Running too much too soon is the number one reason newbie runners quit. Begin with sprinkling in running, with mostly walking. This allows your body and mind time to adapt to the demands of running. It will also allow you to run a bit farther.

Always begin with a walking warm up. For the running portion of the workout, start with 30 seconds to one minute of running and follow with at least double the time power walking -1 to 3 minutes or until you catch your breath. Progress little by little, adding more running to the mix and less walking. Focus on going farther, not harder. Include no more than three runs per week and alternate run days with rest days or cross training activities (cycling, swimming, yoga.)

4) take time to recover. Recovery is just as important as training. The body grows stronger when you are resting.

Keep track, stay motivated and have fun. Track your progress along the way. Keep track of your running time, mileage and mood.
The more fun it is, the more you will want to do it again. Mix it up by taking a new route or running with a buddy.

Justin Traft: Clients that decide to run they're first 5k ever after losing weight or after

Personal Trainer Justin Traft mentions proper nutrition to fuel your run

reaching their fitness goals to prepare always ask for some pointers to prepare for a 5k. One would be make sure you are preparing yourself ahead of time. Doing training runs whatever that may be...for example: running a mile so many times per week then running say two miles on a certain day. Diet is huge-- you need to be fueling yourself with all the right nutrition. Carbs for those big day training runs. Hydrating is another big staple in training . You can't expect your body to perform at a high level of you aren't hydrating those muscle after and during. Third make sure you have the right footwear when training . A pair of shoes that contour to your feet . It's Always suggested to break them in before your big race to avoid blister on your feet and uncomfortable running.

MichaelRoberto: With warmer weather coming our way, marathons will slowly start popping up around neighborhoods and cities alike. If you wish to participate in a 5k (3 mile) race, here are some tips. First, focus of distance, not intensity. Find a comfortable pace you can do, whether it is a fast walk of a light jog. Next, aim to do more every time. You might go 1 mile one day, then go a mile and a half the next. Also prepare yourself by buying proper footwear with good cushioning. Another good tip is to mentally psych yourself up. Keep repeating to yourself "I can do this" or "this is nothing." Keep telling yourself positive things to distract yourself from the race itself. Finally make sure you are properly fueling yourself with a nutritional diet of lean protein, veggies, fruits and good carbohydrates.

Steven Madden: If you are getting ready for your first 5k, there are several things that can help. First, make sure you've got good shoes. If your feet are aching after the first five minutes, you'll never want to finish. Next, to train, start by walking. While you walk, run for thirty to sixty seconds, then go back to walking for at least double what you ran. Over time, increase the time you run and decrease the time you walk. Eventually, you'll be running continually. Lastly remember, that the race is only against yourself. So what if you are that last participant to finish, you still finished before everyone else who didn't even show up.

Lisa Clark: If you are thinking about running your first 5k race, the best place to start I recommend is your local running store to be fitted for some good quality running shoes. Taking care of your feet as a runner is key. Once you have the proper footwear, you want to start slowly. If you've never run before, one of the worst things you can do is hit the pavement running, so to speak!! Start out with a nice brisk walk for 20 to 30 minutes a few times before you even begin to run. Once you feel ready to start running its best to run in intervals, run at a nice steady pace for 30 seconds to a minute then slow down to a comfortable walk just long enough to catch your breath. Then pick up the pace and run again for another 30 seconds to a minute. Each time you go out (I recommend no more than 3x per week) try to push yourself to run a little further each time. Focus on the amount of time you are running, not how hard you are running! If you keep that up over several weeks, you will be able to increase your mileage and time to reach your goal before you know it!!

Tuesday, April 5, 2016

How Many Times Per Week Do I Need to Exercise to See Results?

Trainer Tuesdays

How Many Times Per Week Do I Need to Exercise to See Results?

Amanda Ricci: When trying to figure out how many days you should work out to see results first you have to think about your goal. You need to be realistic with that goal and look at your schedule to decide how much time your willing to put forth each week in order to reach that goal. Setting aside every single day for exercise is not realistic for many people. Instead what you should focus on is the amount of time you spend working out.

The American College of Sports medicine recommends that individuals work out at a minimum of 3 to 5 days per week. If you are just looking to maintain your weight, meaning your not looking to lose or gain weight then workout at a minimum of 150 minutes per week (this is 30 minutes a day/5 days per week). If you want to start to loose weight and have more time in your schedule then it is necessary to work out between 200 to 300 minutes per week.

Keep in mind that the more time you invest in yourself now the less out of pocket health care expenses you and your family will have to pay for later. If you do only have 3 days to work out then you could work out three days a week and work out for 1 hour and 10 minutes per day, which would total the 210 minutes necessary to progress yourself towards reaching your goal. Once you develop endurance you can begin to increase the intensity of your workouts to burn more calories during the time that you workout. Once you build that endurance and would like to work out less time you might be able to work out at higher intensities so that way you do not have to set so much time aside for working out in your schedule. If you are committed towards reaching your goal it is necessary to add time to your workouts in order to add years on to your life. You will be most successful toward reaching your goals by combining both healthy eating, strength training and cardio into your lifestyle. All of these can be accomplished by coming to fitness together with our Nutrition Together, Personal training and Cardio Together programs. This is what will help you to have a higher rate of success.

Justin Traft: So many of the clients ask what's a realistic number to shoot for when wondering how many days a week to train in order to see results. Well there are a couple of factors that go into that. First being that 3 to 4 days is realistic for most people. 5 days would be awesome, but not everyone can fully commit to that. Second would be nutrition-- what you eat. What's coming in and out of your body is the big key. You'll never achieve your true potential eating "Crap". I know this because I have been there. When I lost weight that meant I had to change my diet altogether… that's when I saw my body change for the good. Third, you need to make sure you’re doing cardio as well. This is in addition to the weight training. Luckily Fitness Togetherhas a customized cardio program that can be specially made for you to help you reach your goals. So many people ask ‘isn't that a lot to be doing cardio three times a week and training 3-4 times a week?’ and I always reply no! To make an impact and really change your body you have to dedicate time to allow it to change. One of my favorite quotes of all time "Things that are worthwhile were never meant to be easy".

Adam Teplitz: When it comes to exercise frequency, it all depends on what your goals are.
Whether you want to put on size, cut down and get lean , add strength, or just maintain , the amount of times per week that you train can be a direct correlate to your results. As a general baseline, if you're looking for any sort of results, I'd recommend that you spend at least three days strength training.

When the primary goal is fat loss and cutting, focus on doing 3 to 4 workouts per week. Fat loss workout programs should involve total body training , large movements , and a lot of energy expenditure to kick start the metabolism. You can a day of cardio in between the weight training sessions.

If you're primary goal is gaining muscle , look to increase your total weekly volume ( the amount of sets and reps .) One option is to split up the muscles that you train. One day can be dedicated towards chest and triceps, one for back and biceps, and one for shoulders and legs.
When strength is the primary goals , 4 days a week is ideal. Always remember to focus on the big 3 movements, squatting , dead lifting and benching.

No matter what your goals are, three days per week should be the minimum.

MichaelRoberto: Exercise can be an enriching and beneficial part of any life. But for those wanting to achieve their goals super quick, I'm afraid it will take time and commitment. If you want to see results from your training, you should exercise 6 times a week. The way this works is that you should train with weights (dumbbells, barbells, etc.) at least 3-5 times a week to make your muscles grow. It is also important to know that you should not strength train back to back. you must allow a rest day in between training days to let your muscles repair and grow. So on those those rest days, you can do some cardio, whether it is a light jog or just walking around the park, as long as you are moving. One last thing: you should also take one day of full rest, relaxing and doing something you enjoy like reading or taking up a hobby.

Steven Madden: Truthfully, to see results, you should be doing at least 20 min of cardio everyday. 30 would be ideal, but 20 will help get you there. Remember too, that it is in addition to everyday movement. If you walk to and from work everyday and it takes 40 min, understand that your body is used to it by now, and it needs more of a challenge. Don't stop walking to work, but you'll want to incorporate something else. Then you'll want at least three days a week of resistance training. By combining three days a week of resistance with everyday cardio, you will start to see the results that you want.