If you follow fitness trainers or enthusiasts on Instagram, you may feel besieged by women at the gym who look supremely confident, have the ultimate gym motivation, look airbrushed and don't have a bead of sweat. The reality is, most of us don’t look or smell our best after a tough workout. Not everyone is comfortable walking into a class of strangers in form-fitting gym clothes. And what about the sounds our bodies make when we are working out? What about those of us who want to exercise but feel we are too heavy to even begin a program? Fortunately, a Certified Fitness Trainer, model turned fitness expert, Instagram fitness guru & YouTube sensation answered some of the questions you are too shy to ask in hopes to give you more gym motivation.
1Why Do I Let Out a Little Pee When I Exercise?
This is very common amongst anyone who has had a child. The term is "stress incontinence", meaning you involuntarily leak out a little urine. It can happen when you exercise, laugh, or even sneeze. First and foremost, don’t be embarrassed. Nearly every woman that has given birth has experienced this. There are, however, two things you can do to improve stress incontinence such as learning how to do Kegels, and practicing engaging your pelvic floor in Pilates-based exercises. Both of these actions can help strengthen your pelvic floor and reduce the severity of your stress incontinence.
2Will Running Make my Boobs Sag?
Sag happens to all breasts that are natural. It is normal for the collagen that keeps breasts firm to stretch out thanks to gravity, time, pregnancy, weight gain, or weight loss. Although there is limited research, the up and down motion of running could logically contribute to sagging as well, but the health benefits of running definitely outweigh that possibility. If you wear the right sports bra, your breasts shouldn’t experience a lot of movement anyway. So, don’t be afraid to run!
3Why Do I Seem to Sweat So Much More Than Other People at the Gym?
How much you sweat is really individual, and it doesn’t necessarily mean anything positive or negative about your exercising ability. On average, men tend to sweat more than women, and if you are overweight you may sweat more near the end of your workout because it takes more for your body to cool itself down. Ultimately, it’s not a bad thing if you find yourself drenched in sweat while the person next to you on their machine seems to be relatively dry.
4Why Does Running Long Distances Make Me Have to Poop?
Long distance running can aggravate some people’s digestive systems, particularly if you suffer from Inflammatory Bowel Disease (IBD). However, you do not necessarily have to have pre-existing digestive issues to get some unpleasant stomach symptoms on long runs. For example, studies show that as much as 50% of runners in a 10k race experience digestive issues, including runner’s trots. It is nothing to be embarrassed about, but there are things you can do to combat the unpleasant reality of urgent, frequent bathroom trips. Avoid high-fiber foods a few days before a big race, stay well-hydrated, and avoid caffeine.
5Why Do I Tend to Pass Gas During Certain Yoga Poses?
Passing gas during the occasional downward dog is extremely common. This is because you are bending and stretching, which massages the internal organ and can sometimes stimulate your digestion. (There’s even a yoga pose called “wind reliever"). Limiting any high fiber snacks beforehand, and stretching prior to your actual class may eliminate gas ahead of time.
6What Is The Best Way to Start Exercising if I Am Completely Out of Shape?
Literally just put one foot in front of the other. A Chinese Philosopher once said, “A journey of a thousand miles begins with a single step.” Walking is nothing to be ashamed of because it really is exercise and there are all kinds of athletic people and celebrities in amazing shape who use it to stay that way. Get a pedometer and take at least 10,000 ‘baby steps’ a day and start improving your fitness.
7I Have Gym Anxiety. What Should I Do?
There are four psychological reasons for gym anxiety: Not being sure what to do, comparing yourself to other people in the gym, feeling like people are judging you, and feeling like you don’t belong. What are a few ways to reduce gym anxiety?
- Ask friends how they feel about their own programs. You can even try to go to the gym with a friend, which is a great way to stop feeling like you are being judged.
- Watch YouTube videos for each of the exercises you plan to do on your first day at the gym.
- Wear workout clothes that you feel are both flattering and comfortable.
- Pick a gym that is known for being more low key as opposed to a “meat market” or a “scenery gym.”
- If going to the gym is too anxiety provoking, you can try an online fitness platform.
8My Skin Chafes Almost Everywhere: My Butt Cheeks, Under My Arms, Inner Thighs, How Do I Reduce the Pain?
Skin-to-skin and skin-to-clothing rubbing can cause a red, raw rash that can bleed, sting, and cause pain during your post-workout shower. Moisture and salt on the body make it worse. Underarms, inner thighs, along with the bra line (women), and nipples (men) are vulnerable spots. To prevent this, wear moisture-wicking, seamless, tagless gear. The fit is also important. Baggy shirts have excess material that can cause irritation; a too-snug sports bra can dig into skin. Apply Vaseline, sports lube, Band-Aids or Nip Guards before you run. Additionally, you should moisturize after you shower because drier skin tends to chafe more.
9Am I Too Overweight to Workout?
Forget the fancy equipment, you don’t need anything to start. Keep it low impact and rest when you need to. For example, jog for 30 seconds. It doesn’t matter if you have to walk for 5 minutes to get your breath back, just do it, then jog for another 30 seconds. Do that 3 times. Then when you have done that for a couple of days, jog for 10 more seconds each time. Then only take 4.5 minutes to get your breath back. As you lower the rest time, repeat it 5 times instead of 3. Keeping the overall workout time at around 20 minutes total is fine. If you have not exercised for a while, the body heat, breathlessness, and sore muscles can be off-putting, but those feelings quickly become more manageable. If you have any concerns about your health and ability to work out, always consult with your doctor first.
WANT TO READ MORE?
Check out this article on 10 Common Mistakes at the Gym.
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About the Author: Vince Sant, 25, is the Co-Founder of V Shred, the fastest growing online fitness and nutrition portal in the world. As an ISSA Certified Fitness Trainer, Former Model Turned Online Fitness Expert, Instagram Fitness Guru & YouTube Sensation, Vince’s mission is to offer the masses a sustainable and transformative lifestyle-based training program designed to put the fun back into fitness and nutrition. In 2015, Vince co-founded V Shred along with Nick Daniel, Roger Crandall, Kevin Pearn, who sought out to create a healthy fitness movement specifically designed to deliver profound changes in your body with the minimal amount of workout time. Vince is responsible for creating some of the world's most popular fitness and nutrition programs such as Fat Loss Extreme and Toned in 90 Days for women and men and Ripped in 90 Days for men. V Shred is based in Las Vegas, Nevada.
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