Nov - Dec 2013

The No Pain No Gain View Of Getting Fit

By Audrey Turner, EP

'No pain. No gain' the saying goes but when it comes to getting fit, the saying is dead wrong. In reality, when you start an exercise routine you want to ease into it so that you don’t overdo it. While exercise can be intense and you will have some discomfort, it should not be painful. In fact, when you are weight training, you don’t have to be sore the next day to get a good workout. It is important to note that pain is often a warning sign of exhaustion to the muscles or possibly an injury.


When you are exercising, you should be working at a medium intensity. This medium intensity will be different for everyone. When you are doing your cardiovascular exercise, you should feel like you can carry on that same intensity for a long period of time. You should be able to talk without being too short of breath. Remember to start at your level and gradually build up.


When engaging in resistance training there is one thing to remember- the goal is to fatigue the muscle and not push to the point of failure. For instance, if you are doing 10 repetitions the last repetition (#10) should feel like that muscle is fatigued and you need a break. As the exercise gets easier you can increase by doing 2 sets of 10 repetitions. Remember to use good form. When you start to lose your form, it is time to stop in order to avoid injury.  Always consult with an exercise professional who can check your form and be sure you are in condition to carry out the exercises without injury.