Q&A for How to Train Your Body

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  • Question
    How do you train yourself every day?
    Shira Tsvi
    Personal Trainer & Fitness Instructor
    Shira Tsvi is a Personal Trainer and Fitness Instructor with over 7 years of personal training experience and over 2 years leading a group training department. Shira is certified by the National College of Exercise Professionals and the Orde Wingate Institute for Physical Education and Sports in Israel. Her practice is based in the San Francisco Bay Area.
    Personal Trainer & Fitness Instructor
    Expert Answer
    Consider joining a gym. Many memberships are as low as $10 a month. Gyms offer you the ability to do most exercises inside. You can do a variety of cardio, strength training and even take classes. Even if you may not need the equipment at the gym, it might be nice to have the option to workout inside if it's a rainy or cold day.
  • Question
    How long should you exercise for each day, and how many days per week?
    Shira Tsvi
    Personal Trainer & Fitness Instructor
    Shira Tsvi is a Personal Trainer and Fitness Instructor with over 7 years of personal training experience and over 2 years leading a group training department. Shira is certified by the National College of Exercise Professionals and the Orde Wingate Institute for Physical Education and Sports in Israel. Her practice is based in the San Francisco Bay Area.
    Personal Trainer & Fitness Instructor
    Expert Answer
  • Question
    How long should I run if I'm just starting out?
    Shira Tsvi
    Personal Trainer & Fitness Instructor
    Shira Tsvi is a Personal Trainer and Fitness Instructor with over 7 years of personal training experience and over 2 years leading a group training department. Shira is certified by the National College of Exercise Professionals and the Orde Wingate Institute for Physical Education and Sports in Israel. Her practice is based in the San Francisco Bay Area.
    Personal Trainer & Fitness Instructor
    Expert Answer
    If you're brand new to running and you want to get in the habit, just start out by going for a 10 to 15 minutes run every day. Once you're comfortable with that and you've got the form down, you can start working your way up.
  • Question
    What should I consider if I'm training for a marathon?
    Shira Tsvi
    Personal Trainer & Fitness Instructor
    Shira Tsvi is a Personal Trainer and Fitness Instructor with over 7 years of personal training experience and over 2 years leading a group training department. Shira is certified by the National College of Exercise Professionals and the Orde Wingate Institute for Physical Education and Sports in Israel. Her practice is based in the San Francisco Bay Area.
    Personal Trainer & Fitness Instructor
    Expert Answer
    You really want to work on breath control and cadence. Your running pattern matters a lot when it comes to endurance. You also make sure your stance and form are solid. All of that can be practiced without actually getting out there and running, too.
  • Question
    How should I train if I want to get bigger?
    Shira Tsvi
    Personal Trainer & Fitness Instructor
    Shira Tsvi is a Personal Trainer and Fitness Instructor with over 7 years of personal training experience and over 2 years leading a group training department. Shira is certified by the National College of Exercise Professionals and the Orde Wingate Institute for Physical Education and Sports in Israel. Her practice is based in the San Francisco Bay Area.
    Personal Trainer & Fitness Instructor
    Expert Answer
    Focus on your diet and strength training. You want to make sure you're getting plenty of protein and nutrients to fuel your body as you bulk up. Then, you just really want to emphasize strength training, lifting, and calisthenics.
  • Question
    How can I make my body strong in 1 month?
    Nevrize Aydogan
    Professional Personal Trainer
    Nevrize Aydogan is a Professional Personal Trainer at Seattle Personal Fitness. With over 15 years of personal training experience, she specializes in nutrition, custom fitness plans, and increasing stamina and muscle tone. She has a Bachelor's degree in Physical Education from Ege University. Dedicated to building custom fitness plans to fit individual client needs, Nevrize is experienced and well versed in sports-based exercise and has also appeared on TV for fitness and exercise programming.
    Professional Personal Trainer
    Expert Answer
    Set fitness goals that you can easily achieve and track to help you follow your routine better.
  • Question
    How can I train my body if I am too young to join a gym?
    Community Answer
    You can still train at home with hand weights, and you can get in cardio by going for a run in your neighborhood.
  • Question
    If I hadn't exercised for a while and have started, is it normal for my body to suddenly have a lot of pain?
    Community Answer
    Yes, it is normal to feel a bit of discomfort at first. If the pain is too much to handle, see a doctor.
  • Question
    What fruit can I eat to give my body more energy?
    Community Answer
    Eat a banana in the morning. It will help give you energy throughout the day.
  • Question
    How much should I be lifting at 9 years old?
    Community Answer
    Before you begin, ask an adult to guide you. If you are just starting to train, try a one or two pound weight. If you are more advanced, try a 10-15 pound weight. Always listen to what your body is telling you. If it says to lift something lighter, lift something lighter! But if you are nine years old, you probably don't need to worry too much about getting into shape.
  • Question
    How old should women be before beginning weight training?
    Community Answer
    Working out when you're younger is great, but both men and women should hold off on heavy weight lifting until their later teen years at the earliest.
  • Question
    What are some isolation techniques I can use?
    Community Answer
    Depending on which body part you are trying to isolate, these can include bicep curls, calf raises, leg extensions, hamstring curls, lateral pull downs, rows, skull crushers, shoulder presses, etc.
  • Question
    How much should a 13-year-old lift when training?
    Community Answer
    Start with 5-10 pound weights, then work your way up to 15-20 pounds when the other ones become too easy.
  • Question
    Do jumping jacks and running in place count as cardio?
    Community Answer
    Yes. Anything that includes physical activity and increases your heart rate for a substantial period of time is a form of cardio.
  • Question
    How old do I have to be in order to be a cheerleader?
    Community Answer
    Normally you can start cheerleading at pretty much any age, but if you're interested in joining a school team, you may have to wait until you're in middle school.
  • Question
    I usually work night shifts. Can I exercise after work?
    Community Answer
    Sure, it doesn't matter too much what time you exercise. It's best not to work out too close to bedtime, though, as the adrenaline can sometimes keep you awake.
  • Question
    I have pain in lower back, so what type workout should I do?
    Community Answer
    You should do planks, because they require minimal movement while contracting all layers of the abdominal fascia. It is an excellent way to strengthen the core, which in turn helps reduce lower-back pain.
  • Question
    Will training increase my height?
    Community Answer
    Unfortunately not. Your height is in your DNA. You can, however, improve your posture and increase your height that way.
  • Question
    Should a 14 year old girl being using weights?
    Donagan
    Top Answerer
    There's no reason a 14-year-old girl should avoid weights. Just don't over-strain yourself, and if you're not pleased with the results, cut back or quit.
  • Question
    Should I focus on one muscle group when I’m trying to increase my muscle mass or should I focus on 2-3 muscle groups at once?
    Community Answer
    While you can focus on one muscle group, to build muscle and strength, you should focus on complementary muscle groups to keep your muscles balanced. Make sure you do exercises that are good for smaller stabilizer muscles. Not only will that help with stability, but smaller muscles can help with definition.
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