Most Common Fitness Questions
Welcome! I’m Julia Wohlschlegel, your personal trainer and health coach. Here are some of the most frequently asked questions I get from clients. Whether you're just starting out or looking to fine-tune your routine, I hope this info helps you make confident, informed decisions on your fitness journey.
What is the difference between steady state and HIIT cardio, and which one is best for me? Steady State Cardio: Maintains a consistent heart rate at a moderate level, ideal for building endurance and promoting recovery. It’s great for longer sessions like hikes or outdoor walks. However, it burns calories more slowly and may lead to some muscle loss if done excessively. HIIT (High-Intensity Interval Training): Alternates between short bursts of maximum effort (70-90% max heart rate) and recovery periods (60-65%). Typically lasting 10-30 minutes, HIIT is very effective for fat burning and boosting metabolism but is intense and may be taxing if done too often. My Recommendation: A combination of both is ideal! Incorporate steady state for endurance and recovery, and use HIIT a few times a week for fat loss. It all depends on your goals, schedule, and how your body responds.
Should I do cardio before or after my strength training? It depends on your goal: Fat loss:** Do steady state cardio after lifting to keep your energy for weights and maximize fat burning. Fat loss with HIIT:** Do HIIT first when your energy levels are highest. Building muscle:** Keep your lifting and cardio sessions separate or on different days to prioritize recovery and strength gains.
Should women focus on chest training? Absolutely! Women can and should train their chest, but focus on secondary exercises like shoulder presses, tricep dips, and overall upper body strengthening. Primary chest exercises (like bench presses) can be included, but avoid overdoing them to prevent the chest muscles from pulling outward and compromising breast shape. Instead, prioritize glute and core work for a balanced, feminine physique.
How often should I train my legs? Twice a week:** For muscle building and strength. Three times a week:** To tone, lift, and burn fat — just vary the training style each session to prevent plateaus.
How do I know if I’m lifting heavy enough? Focus on quality, not just weight: Be present during each rep—feel your muscles working. For example, during a glute bridge, you should feel your glutes contract. If other muscles (like hamstrings) take over, decrease the weight. Proper engagement leads to better results and reduces injury risk.
How long should I stick with one workout program? Typically 6 to 12 weeks: This allows enough time to see progress and adapt. To keep challenging your muscles, vary elements like tempo, sets, or exercises every 2 weeks. After 8-12 weeks, switch up your routine to stay motivated and prevent plateaus.
Should I stretch, warm up, or both before my workout? Yes! Warm up with light cardio to increase blood flow and prepare your muscles. Stretch after your workout to prevent knots and improve flexibility. Incorporate regular foam rolling or massage to aid recovery. If pressed for time, prioritize warm-up and stretching post-lift.
How can I make my waist smaller through training? Vacuums! Practice abdominal vacuums daily to strengthen your core and create muscle control. Combined with core exercises, they can help make your waist appear more defined over time.
Do I need hours of cardio to lose weight? Not necessarily! Efficient workouts like HIIT can deliver results in 20-30 minutes. Focus on consistency, diet, and intensity. Short, effective sessions combined with a balanced diet are often more sustainable and impactful than lengthy cardio routines.
How often should I train if I want to compete in bodybuilding? Typically 5-6 days per week. A disciplined, structured training plan with proper recovery is essential for competition prep. Ready to achieve your fitness goals? Let’s work together to create a personalized plan that fits your lifestyle and ambitions!
IGNITE YOUR POTENTIAL. TRANSFORM YOUR BODY.
Have anymore questions before selecting your program? Complete the form with your questions, and our team will reach out to provide answers and learn more about your specific needs.