Common Exercise Questions

We all have our own set of questions for anything, exercising is no exception to that. We people have many questions regarding weight training, cardio, weight loss, sets and reps and many more. We will discuss some common exercise questions in this post. When we consider exercise, gym is the first thing that arrives in our head. Among many sets of equipment and techniques, lies numerous confusion and concerns. Through this common exercise questions, let’s solve few of them.

Some Common Gym Questions

Before you get on with questions for anyone, I will advise you to first look into the problem yourself. Like what does this machine do, how to lift weights, etc., these questions will be answered automatically if you do some research.

Common Exercise Questions

How often should you go to the gym?

This is the most common question anyone has ever asked. There are many constraints to this query. Firstly, it depends on your fitness goals. Once your goals are set, your gym schedule can be optimized according to your time table. So, there is actually no any specific answer for this. But if you look from the recovery point of view, you will have few things to take care of. We have small body parts like biceps, triceps, claves etc. These body parts need about 24 hours to recover while big muscles require 24-48 hours to recover.

If you plan on working out all body parts daily, then you will definitely have to rest at least 2 days in between to provide proper recovery to the muscles. If you workout different body parts each day, then keeping at least 2 day’s gap in between, you can carry on exercise 5-6 times a week. Your ultimate answer is your fitness goals, your schedule and ways you train your muscles for this common exercise questions.

How long should you workout at the gym?

There are many different people at gym. Some have serious goals in their mind, so go there to hangout, while some have absolutely no idea why they are there. Just kidding. Your duration at gym again is as per your schedule and your goal. An average productive gym session lies in between 45 to 60 minutes of training. It includes warm up session and post workout stretching.

Common Exercise Questions

But again with your style of training, your duration will vary. Powerlifting requires more rest period in between sets and more number of sets, while bodybuilding can go with 45 secs of rest in between sets. Other different exercise styles have their own training duration. If you choose bodybuilding, you will be done with an hour of training. This provides constant tension on the muscles and less time to cool down. But if you train too long, you will not only drain all your energy, but you will also start to increase cortisol levels, giving you negative effects to training.

How long should a workout be to lose weight?

The duration of workout doesn’t really has anything to do with weight loss. The thing is, the longer your cardiovascular level is lifted, the more calories you burn. Creating caloric deficit is sole means of weight loss. You can create caloric deficit through less caloric intake and burning more calories through training.

There are different training techniques that keep your heart rate elevated. More heart rate means more oxygen supply and more nutrients. The muscles are benefited by the training as well as caloric deficit helps in weight loss. The training duration remains the same, but you focus shifts on different training techniques to keep your heart rate elevated.

What are turning muscle into fat workout?

Firstly, fat and muscle are two different cell structures and neither can turn into another. Your fat doesn’t turn into muscles if you workout and muscles doesn’t turn into fat if you don’t. Muscles are living cells in the body. They need proper nutrition and care to keep them functioning. While fat are dead cells. They are stored as backup energy source for body.

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When you are working out, you provide favorable environment for your muscles to grow and function well. When you don’t have enough activity, your body wants to get rid of excess mass(muscles) to maintain the energy supply in the body. Hence, fat is stored and you lose muscle mass. Its as simple as that. Hence, this common gym question is merely just a confusion, nothing more than that.

Proper breathing during exercise

Breathing is very important during workout. There is a general rule of breathing. You breathe out on the positive portion of workout while you inhale on the negative portion. Like in squat, you inhale while you go down and exhale while you come up. If you hold your breathe, during intense exercise, you will lack oxygen supply and you can blackout. Proper breathing ensures appropriate flow of oxygen to your muscles and brain for intense training session.

Conclusion

These are just few common exercise questions that everyone has in their mind at some point. There are many such questions that we will cover in later posts. Be sure to take good care of your exercise form while you workout, be hydrate and stay away from ego lifting. These tips will keep you healthy and injury free.

Best Hamstring Workouts

Leg is your lower half of your body. The major muscles between knee and pelvis are quadriceps and hamstring. Quadriceps or “quads” being the visible muscle, it gets most attention and is easier to monitor. But hamstring on the other hand is not visible and we seem to care less about it. For optimal knee and joint health, the strength of quads and hamstring should be in ratio 3:2. This means you just cannot work hamstring less and hope for healthy knees. Some of the best hamstring workouts are given in the post below. Be sure to at least give them a try.

Hamstring Workouts

Hamstring is your 3 headed muscle formed of biceps femoris, semimembranosus and semitendinosus. Though it is most neglected muscle in body, it definitely separates pro from beginner, and big girls from cardio bunnies.

Function of Hamstring

There are number of functions of hamstring, the major being stabilizing knees and many more.

    • Hip extension
    • Knee flexion
    • Posterior tilt of pelvis

Though these might not seem like much, these are major component for running, sprinting, or even moving. Stabilizing the knees is the most important function of the hamstring. If you want better health and functioning of your joints, hip and hamstrings are the areas to work on. Hip joint acts as the linking muscle of upper body and lower body, while hamstring links hip muscles to knees.

This is why, proper care and exercise selection is important to train hamstring properly targeting all the areas of the muscle.

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Few of Best Hamstring Workouts

Following few are among the best exercises that you can do for overall development of the hamstring muscles.

    1. Romanian Deadlift (Stiff Legged Deadlift)

      There might not be any other exercise as romanian deadlift that can give you promising results even with baby weights. It is by far the best exercise for your hamstring as you don’t need ton of weights and are secure from hurting yourself. A deadlift when done with stiff shin without any movement and maximum hip flexion, you have romanian deadlift.

      • Load a barbell with appropriate weight.
      • Begin with deadlift position.
      • Pull the bar upward as in deadlift.
      • With legs stiff with very slight bend at knees, lower the bar down hinging at the hip.
      • Until you feel control able stretch, lower the bar, then raise it back up.
      • Don’t lockout as deadlift at top, finish the movement just before the lockout.
        Best Hamstring Workouts
    2. Glute Ham Raises

      Another great exercise that doesn’t even need weight to perform is glute ham raises. All you need is your hamstring strength and upper body weight. This exercise particularly targets your glutes and hamstring muscles to totally different level. This exercise focuses on knee flexion. It tests your knee strength.

      • Settle on the machine, if you don’t have machine, you can do it on the floor by anchoring your feet.
      • Keep your core tight and have a neutral back, don’t over arch.
      • Slowly lower yourself while you feel stretch on your hamstring.
      • While you are down, contract your hamstring and raise yourself up.
      • Perform slow controlled reps.
        Best Hamstring Workouts
    3. Lying Leg Curl

      One of the common legs workout machine that you can frequently see on many gym is leg curl machine. Lying leg curl, as name suggests is curling movement of you legs in lying position. It also focuses on knee flexion. It is easier to perform and one of the best exercise that you can do for your hamstring.

      • Lie down on the machine facing downwards.
      • Keep your knee just below the resting pas of machine.
      • Curl the weight towards your hip by contracting your hamstring.
      • Perform slow controlled reps.
        Best Hamstring Workouts
    4. Seated Leg Curl

      Seated curl is similar to lying leg curl, the only difference is that you stay in the seated position. Similar to the leg extension machine, there is leg curl machine. The goal is to contract the muscle.

      • Be seated on the machine and choose appropriate weight.
      • With legs straight on the pads, start to squeeze your hamstring and contract it hard.
      • Hold the contraction and return to the original position.

Conclusion

People often workout just to increase the weight in the bar. Be wise and choose weight accordingly. With hamstring, even lightest of the weight can give you soreness if you have proper mind muscle connection. Few of the best hamstring workouts are discussed in the post. These few hamstring workouts will definitely reward you with nicer looking hamstring.

Dumbbell Floor Press

If you don’t know about floor press, then you definitely will want to try after this. Floor press is the ultimate only upper body strength exercise variation. It only targets the muscles that you need to avoiding unnecessary stress on other joints and muscles. Dumbbell floor press is just another variation of floor press that involves dumbbells rather than barbell or kettle bells.

dumbbell floor press

Floor Press

Floor press is ultimate upper body exercise that doesn’t stresses the shoulder joints much. You have wider base to support your back and the movement is strict so you focus on some portion of press. The origination of barbell bench press can be taken from floor press alone. Back in the days, lifters used to perform some strict floor presses to improve the strength and for hypertrophy. As bench press popularity increased, floor press got lost somewhere.

Dumbbell Floor Press Benefits

Dumbbell floor press is a easier variation of barbell floor press. You have the freedom of movement and better mind-muscle connection. Though it doesn’t sounds much, but the benefits are worth trying the workout atleast once.

    • Strictly upper body movement with less strain on shoulder
    • Massive room for progressive overload
    • No leg drive involved, putting max focus on chest, triceps and delts
    • Can include in any workout program for mass, toning, bulking, cutting etc
    • With dumbbell, it is easier to do single or both arms variation focusing on weaker side
    • Acts as building block for your huge bench press numbers

Why Dumbbell Floor Press?

There are many reasons apart from the benefits of floor press. You are getting maximum output over the amount of input you are feeding. Whether your training for hypertrophy or strength, you can always adjust floor press in your schedule.

dumbbell floor press

Huge arms:

Floor press allows you to overload the bar. It requires powerful extension of the elbow putting tension onto the triceps to huge extent. For bigger triceps, overloading them is the best bet. With that much of overload, you are sure to have huge arms.

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Improved control and lockout:

Dumbbell floor press improves your lockout and allows controlled negative of the press. As the range of motion in floor press is limited, you have better lockout in the middle portion that you lack in bench press.

Upper Body Strength:

As there is no leg drive to support your press, you intend to improve your upper body strength. It is your pure upper body strength that allows you to push through the sets. With overload purely focused on chest, triceps and shoulder, you are sure to have improved upper body strength.

dumbbell floor press

Easier on Shoulder:

With longer range of motion in bench press, the scapula movement is high hence putting more strain on the shoulder joint and causing impingement in shoulder. Floor press decreases the travel distance of the shoulder keeping it in the proper range of motion and allowing you to focus on lift. Hence, you have healthier and stronger shoulder to live with.

Steps to Perform Dumbbell Floor Press

This step applies to other variation on floor press as well.

    1. Position yourself below the bar on the floor. Lying under the bar with bar right above your eyes suits most of the lifters.
    2. For barbell, take slightly outside the shoulder width apart grip. Line yourself up with dumbbells and push yourself down to have stable base.
    3. Keep your foot flat on the ground to neglect the leg drive.
    4. With you being in position, ask your spotter to help you with the lift off.
    5. Begin the movement by lowering the bar just till your triceps tend to touch the floor.
    6. Tuck your elbows in at about 45 degrees from torso.
    7. Live your ego aside and take weight that you can control. Slowly lower the weight, pause at the bottom and blast off.

Conclusion

Dumbbell floor press is an awesome exercise variation that ticks all your boxes. Just follow the steps and check for yourself. You will definitely find the floor press safer to perform than regular bench press. Find details on t-nation website as well. You can easily load weights and find yourself stronger as well.