Figure Pro Ann Titone Answers Your Questions

IFBB Figure Pro Ann Titone answers your training questions in her latest blog

April 26, 2013
Figure Pro Ann Titone Answers Your Questions

As a personal trainer and an avid gym rat, I get asked two questions almost every day.

How much should I work out?
While there are no rules stating exact time limits for any specific person, it’s recommended to follow the basic set of guidelines outlined in the Physical Activity Guidelines for Americans. This publication was issued by the U.S. Department of Health and Human Service, and is composed of a committee of doctors and scientists who have reviewed the scientific literature to develop the recommendations.

The guidelines suggest that healthy children and teenagers exercise one hour every day, while a normal, healthy adult gets a weekly minimum of two hours and 30 minutes of moderately intense physical activity. An easy and attainable way to meet this recommendation is to break it down to 30 minutes a day/5 days a week. The rule of thumb for exercise is that: "some is better than none while more is better than some.”

In closing, the exact amount of time a person should exercise depends on several factors such as, his or her fitness goals, whether it's for weight loss, health maintenance or performance training. One also needs to take into consideration that following proper diet and nutrition with their daily physical activities can help a person maintain a healthy weight and reap many health benefits.

If I lift weights, will I get big bulky muscles and what benefits come from lifting weights?
Contrary to popular belief, women won't get big and bulky from lifting weights. A woman's body isn't naturally able to build extremely large muscles the way a man can. Women's bodies simply don't have the testosterone levels necessary for natural, massive muscle gains. With that being said, there are a multitude of benefits one can receive from strength training. Weight loss is the most common interest but it can also reduce the risk of diabetes, arthritis, back pain and obesity.

In fact, building strong bones may reduce your risk of developing osteoporosis. While a strong body can help one avoid injuries by protecting your joints and improving your balance, it can also increase your stamina, leaving you feeling less fatigued.

Feeling a little stressed out? One of the easiest and quickest ways to increase your dopamine levels is through exercise. Dopamine is a naturally occurring chemical in the brain, which is often referred to as "the happy hormone." Who doesn’t need more happiness in their life?

In closing, I cannot express the importance of throwing around the weights a little every day, but don’t be mistaken, your body’s resistance is a great substitute for a dumbbell. A few strength training movements you can do in the privacy of your own home are pushups, tricep dips using a chair, sit ups, super man arm/leg lifts, and squats. Many exercises and their explanations can be found by reading Muscle and Fitness Hers. Remember to stay properly hydrated during your training. I personally like to keep a bottle of Hydrolyze Ultra handy to help keep my energy levels up!

Ann Titone
IFBB Pro Figure
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