"Will strength training make me bulk up?"

Strength training has many benefits. Physiologically the woman's body responds to strength training differently than a man's body. Men have more of the hormone called testosterone which helps them gain "mass and size." Although women do have some of the hormone testosterone in their bodies, they do not have enough to make their bodies "bulk."

It's important to focus on the benefits that strength training can do for you. Here are a few of the many:

It aids in the prevention of osteoporosis

It helps to increase your metabolism which means you will burn more calories!

It will tone and firm your body

You will experience gains in strength

"What do I use for cardiovascular equipment?" 

It's important to cross train. If you are beginning your health and fitness program start with a piece of equipment you feel most comfortable using. Your next step is to gradually add equipment and maybe some classes. If you continue to do the same piece of equipment you may initially notice some changes, but you will soon experience a plateau.

      "How long do I stay on cardiovascular equipment?"

Again, if you're just beginning, start with a realistic amount of time and gradually add more time. You may start on the treadmill for 5 minutes and set a goal for 8 minutes on your next visit. The same should be done with other cardiovascular exercises. The key is moderation, set a realistic goal for yourself and set additional goals as you become more fit. Remember to always check your heart rate!

"Why should I check my heart rate?"

Your heart rate is an excellent indicator of your cardiovascular activity. Many people wonder how hard they should work on a piece of equipment or in a class. Check your heart rate! Your heart rate will tell you whether your intensity is too high, too low, or just right! If your heart rate is too high bring your intensity down.

"How soon will I see results?"

Changes will happen intrinsically before you may see some extrinsic changes. It's important to focus on more than "what you look like." Your program is a HEALTH and fitness program. Health is the optimal word. If you don't take time for your health now, you will be forced to later in life. Start by focusing on such changes as: an increase in energy, increased respiratory capacity, increased strength, maybe less back pain, etc. Give your body a realistic amount of time to adapt.

To your health

~Barbara