Wellbeing
3 frequent questions on new exercises
CAITLYN HUTH offers some advice for those thinking of stepping up their fitness programs.
There are many questions when starting a new program or just getting into exercise in general.
Here are the most common ones exercise physiologists hear.
How often should I do the exercises? This varies, based on your goals and individual circumstances.
More exercise isn’t always better, and working out every day may not be feasible for everyone. We can consider the concept of the minimum effective dose, which provides sufficient stimulus for the body to adapt and make consistent progress – typically three or four times a week.
Exercising daily can still be effective if that aligns with your goals. However, if your body needs recovery days to manage soreness or fatigue, daily workouts may not be optimal.
If you’re struggling to find time, starting with one or two sessions per week can be a great way to begin. It’s more beneficial to maintain regular workouts than to push hard one week and miss out the next.
How intensely should I engage in exercises? This depends on your goals. The ‘no pain, no gain’ mentality often doesn’t apply. Maximum effort isn’t always necessary for making progress, particularly if you are dealing with an injury or chronic pain.
Exceeding your limits can overstimulate and overwhelm your tissues, ultimately hindering your progress. It may be more advantageous to aim for a challenging effort while conserving some energy, aiming for about 70-80 per cent of your capacity. If your goal is to move without causing aggravation, begin with an effort level that feels comfortable and sustainable without excessive strain. While some discomfort, such as mild pain or fatigue, is normal, pushing through excessive ‘grit your teeth’ experiences is not advisable.
What if I feel pain with the exercises? When starting a fitness routine or incorporating exercises into your treatment, it’s common to feel some pain during the activities.
Typically, mild or occasional pain is not a cause for concern: it’s often just your body reacting to new stimuli. Experiencing muscle soreness 24-48 hours after exercise is normal when introducing new stimuli.
However, if you experience intense pain or excessive discomfort, it’s important to pay attention and possibly reduce the activity to allow for recovery.
Caitlyn Huth is an exercise physiologist at Full Circle Wellness. Call 5456 1599 or visit fullcirclewellness.com.au
