Q: Is it normal to feel so uncoordinated at first, and how long before I do start to feel coordinated?
A: It’s perfectly normal to feel uncoordinated for a while. In fact, you may not even be aware of how much more coordinated you’ll become until you’ve been at this a while, when you’ll discover that your core strength, balance and coordination makes you feel infinitely more stable.
Q. How many days a week should I come?
A: How often you attend depends on your personal goals and preferences. We recommend that you attend at least two or three times a week up, four or five days will speed your achievements and daily attendance will produce optimal results.
Q. I’m not particularly active, and I haven’t exercised in years. Is it safe for me to start now?
A: We suggest that you speak to your doctor before beginning any exercise program. If you haven’t worked out or been active in a while, we suggest that you start out slowly; steadily increase your effort level to avoid stress and strain on your body.
During the first few weeks of working out, aim for the lower range of your target zone heart rate (50 percent) and gradually build up to the higher range (85 percent). After six months or more, you may be able to exercise comfortably at up to 85 percent of your maximum heart rate.
Important Note: Some blood pressure medications lower a body’s maximum heart rate, which lowers the target zone rate. If you’re taking blood pressure medication, ask your physician if you should lower your target zone rate.
Q. What suggestions do you offer for implementing healthy lifestyle changes?
A: We know that the hardest part of any change is simply getting started. After that, having support helps. Here are some suggestions for shoring up your resolve:
For many people, having an exercise buddy eases the transition and helps ensure your attendance.
Set goals for yourself and put them in writing; use an app to track your goals, if you like.
Find inspiration. For example, youtube.com is full of before-and-after weight loss/fitness stories.
Identify your triggers: They can be people, situations or old thoughts that do not serve you. When you’re tempted to fall off the proverbial wagon, ask yourself what is triggering you to self-sabotage. Name it, and then toss it aside in favor of acting in your own best interest.
Be realistic. It isn’t always be easy to keep your promises to yourself. For example, you may find yourself in a situation when your schedule has been interrupted for any number of reasons or your commitment to healthy eating has been waylaid by a special event (or a series of them!). Let yourself know right now that life isn’t perfect and neither are you, so don’t let little upsets in schedule and intention sink your commitment to a healthier, more fit you. Just get up and get back on the wagon because all is not lost. It’s only lost when you throw in the towel.
Reward yourself for good behavior, keeping in mind that your greatest reward will be the way you look and feel!
New habits don’t take that long to learn, dpending on your outlook, so hang in there for the first few weeks, motivating yourself with whatever it takes to keep you on track!
Q. I have a medical condition (for example, high blood pressure, diabetes, heart disease). Is it safe for me to start an exercise program?
A: Exercise safely benefits nearly everyone. Moreover, research indicates that people with specific medical conditions not only benefit but oftentimes see improvement in these conditions. We suggest that you talk with your physician about your health goals and recommended activity levels.
Q. How long do I need to exercise before I see results?
A: The answer is different for everyone. Some people feel results in their energy level immediately. Others tend to tone up in quick order. You should begin to feel stronger quickly while you notice that your stamina is better. What is true for one varies for another, but once you start with the Fit One X3 program, you’ll typically see very noticeable results in a few short weeks or less.
Q: I’ve seen calipers in the changing room areas. Why should I have my body fat measured and is this the best method for doing so?
A: Skinfold measurement is go-to means of measurement when hydrostatic (“underwater”) weighing is not an option. This measurement is mostly of concern to athletes focused on goals beyond just ensuring that they are fit and getting a full body workout. Even so, benchmarking body fat on various parts of your body will allow you to track progress as you move forward with your workouts.
Q. What is “target heart rate” and how do I determine mine?
A: Your target heart rate is the ideal intensity level of your body’s cardiovascular workout, and your rate changes as you become more fit. This is why the POLAR system is critical for your workout. Exercise at too great of an intensity and you will be using your anaerobic metabolism (where your body is burning muscle instead of oxygen to fuel the workout). It is areboic exercise that increases your fitness level and is less stressful to muscles and joints, including your heart.