Cardiovascular Fitness

Question: What is cardiovascular exercise?

Answer: Cardiovascular exercise is exercise that is designed to raise your heart rate into a target range. It strengthens your heart and lungs and improves your overall health and fitness when done correctly and consistently. A few examples of good cardiovascular exercise include brisk walking, cycling, swimming, running, rowing, dancing, and skating. Xtreme Fitness Training program is designed to improve cardiovascular fitness by incorporating H.I.I.T and continuous training for fast recovery and endurance.

Question: Do you recommend working out with a partner?

Answer: Definitely. Working out with a partner allows you to have motivation to continue when you may not feel like it. When you work out with a partner it is much easier to stick to your program and stay motivated. Even when one of you is feeling unmotivated usually the other one can be motivated enough for both of you. Xtreme Fitness Training  offer a group training package to keep our clients fired up and motivated.

Question: When should I stretch and how should I warm up?

Answer: You should never stretch a cold muscle. It is recommend to stretch after a workout and/or a hot shower for atleast 15 minutes. Xtreme Fitness training focuses on improving flexibility to help prevent injury and increase range of motion.

Question: I want to lose weight but do not know where to start. Can you guide me in the right direction?

Answer: The first thing you need to do before you begin an exercise program is to have a complete physical and meet with your physician to discuss any concerns he/she may have. Once your physician has given you clearance to participate in an exercise program you can sign up for one of our customized training programs that is personalized and specifically designed for our clients to meet their weight loss goals. It is important to keep in mind that no matter how you and your physician chose to start your weight loss and exercise program, it is important to remember that you did not get to this point overnight and you will not lose all your excess body fat overnight. Understand that your former eating and lifestyle habits need to change into healthy eating and exercise habits for a healthy lifestyle. Xtreme Fitness Training is geared towards teaching our clients how to lose the weight and keep it off by changing and modifying their lifestyle habits.

Question: If I want to lose weight, why should I do any resistance training or weight lifting? Wouldn’t that bulk me up?

Answer: It is important for your fitness program to incorporate resistance training along with cardiovascular fitness. Resistance training not only strengthens and develops your muscles, but also helps you burn more calories even when at rest. Incorporate resistance training into your fitness program by training each of your major muscle groups 2 – 3 times per week. Xtreme Fitness Training focuses on resistance training to increase muscle tone and decrease body fat by burning more calories at rest.

Question: How much exercise per day is needed to keep off the weight I have lost?

Answer: The American College of Sports Medicine recommends that you participate in moderate to intense exercise for atleast 30 minutes a day most days of the week to maintain good weight and health status. The Xtreme Fitness Training Program is designed to implement the ACSM exercise guideline recommendations by offering packages that include more than 3 sessions a week.

Question: How many calories do I need to burn off to lose one pound of fat?

Answer: To lose one pound of body fat, you need to burn off, use, or eliminate approximately 3500 calories. Do this safely by changing eating habits, controlling your portions, and participating in a regular, well-planned exercise program. If you do this, you can lose weight slowly and keep it off for a lifetime. Do not go on fad diets to lose body fat! A good rule of thumb for safe loss of body fat that stays off is one to two pounds per week. Xtreme Fitness Training program does not encourage rapid weight loss. This method of weight loss increases your chances of regaining the weight back plus more. It also makes it more difficult to lose weight, due to muscle loss. We encourage healthy weight loss that will remain off if one continues to follow a proper diet and exercise.

Question: What is the best cardiovascular workout one can do?

Answer: You cannot look for one “best” when it comes to cardiovascular training. What is good for one person may not be good for another. Not everyone enjoys the same activities or has the same skills. Your own “best” cardio workout may vary from month to month, week to week, and even day to day. This is why cross training is important. If you have been sedentary, it may take some time before you can build up to thirty minutes of cardio training. Be consistent and patient and eventually you will be able to comfortably train in your target range for thirty minutes. Our team is here to help you reach your optimal cardiovascular fitness level.We at Xtreme Fitness are trained to specifically design an exercise program for our clients according to their fitness levels,  previous injuries, medical history, and fitness goals.

Question: Can I do a variety of different things for my cardiovascular training? I get bored very easily.

Answer: Absolutely. This is called cross training. Doing several different types of cardiovascular workouts not only helps alleviate boredom and prevent overuse injuries, but also ensures that you work a variety of muscle groups. The Xtreme Fitness Training Program is designed to make sure that when choosing a cardio activity that you can get your heart rate into its target range and keep it in this range for thirty minutes. We recommend that you do your cardio training at least three times per week. Keep in mind that some very physical activities will not keep your heart rate in its range and some may not be suitable if your skill level will not allow you to work continuously for thirty minutes. This is why we have a wide array of cardiovascular activities designed to alleviate this problem which if continued, can lead to a plateau where no results are obtained.

Nutrition and Health

Question: What is the bottom-line, simplistic reason that people gain weight (body fat)?

Answer: People gain weight (body fat, not muscle) when they take in more calories than they burn off. The excess food calories that you do not burn off are converted into fat that is stored on your body. Excess calories must be avoided or burned off to avoid excess fat on your body. There is no magic pill or advice for losing or avoiding excess body fat. This is done through proper nutrition (including portion control) and a consistent well-planned exercise program.

Question: If a food is labeled “no sugar added” does this mean the item is sugar-free?

Answer: Food labeled “no sugar added” can contain naturally occurring sugar. This designation simply means that no additional sugar has been added to the product.

Question: Is skipping a meal here or there a good way to lose weight?

Answer: Skipping meals actually does just the opposite of your goal and makes it harder to lose weight. Skipping meals lowers your resting metabolic rate (how fast you burn calories at rest), lowers your energy level (no fuel to burn), and makes your body think it is in a state of starvation (therefore “rationing” the fat on your body). Skipping meals also creates cravings, throws off your hormone levels, and alters the chemicals in your brain. Rather than skipping meals to lose weight, use healthy snacks, like fruits and vegetables, to fill in the time between meals to boost your energy levels and your body’s metabolism.

Question: Isn’t it true that your metabolism is in your genes and that if your parents were fat that you are destined to be fat?

Answer: This is actually false. Most of what makes us fat is due to our lifestyles, not genetics. If your parents were fat, you are at risk for being fat, but you are not destined to be fat. Most research finds that the reason fat parents have fat children is because they have, by example, taught their children to have poor eating habits and to be sedentary. It is never too late to alter your destiny with good eating habits and a sound, well-planned exercise program.

Question: What is the best diet pill or supplement on the market to help me lose weight?

Answer: There are no magic pills or supplements to help you lose body fat and keep it off. We absolutely do not recommend the use of any pills or supplements for weight loss. The way to lose body fat is to burn more calories than you take in through consistent, well-planned exercise, proper nutrition, and portion control. Good nutrition includes lots of fiber, fruits and vegetables, and a limited intake of fats and sugars. The Xtreme Fitness Training Program also incorporates detailed Nutrition program taking into account the foods you love to help you meet your fitness goals without feeling hungry.

Question: What is the best time of the day to work out?

Answer: There is no “best workout time” that works for everyone. Although researchers have discovered periods of the day during which people seem to be at their most energetic, this does not necessarily translate into one perfect workout time for everyone. This energetic time of day also falls within the work day of most people.

Your best workout time is the time that will allow you to workout consistently and without interruption. Your lifestyle, work schedule, and family commitments will determine what time works for you. We recognize your daily obligations and take that into great consideration when scheduling your private training sessions

Question: I am already thin. Why should I work out?

Answer: Working out, including resistance training, cardiovascular training, and flexibility, is not just for people who wish to lose weight. Fitness training is for your health, not just your looks. Thin does not necessarily mean healthy. Research has shown that someone who is thin and unfit is actually less healthy than someone who has a few extra pounds and is fit. People who are thin and unfit can have heart disease, high blood pressure, high cholesterol, etc. just like people who are overweight and unfit. A sound exercise program can also make your already thin body look even better. Make a commitment to yourself and your health and begin your fitness program today.