Ask the Fitness Expert

Exercising Safely
Question 1: What is the first step to starting a new fitness program?
Question 2: Who should I consult to be sure I'm starting correctly?
Question 3: What are some important things to remember as I exercise?
Question 4: How do I know I'm getting the level of exercise I need?
Meet the Expert


Starting a New Fitness Program Safely

Question 1: What is the first step to starting a new fitness program?

Answer: Every fitness program should start with the participant answering simple questions in the ParQ. This is a standard part of any fitness program, and it helps ensure that you are safe. Click here to see the form.

 

Question 2: Who should I consult to be sure I'm starting correctly?

Answer: Before starting any exercise program, you should always check with your doctor. Also, make an appointment with a fitness professional to make sure your form is correct.

 

Question 3: What are some important things to remember as I exercise?

Answer: Always warm up, cool down and stretch. Start your workout slowly and monitor any adverse symptoms, such as muscle cramps, dizziness or pain in the middle of the chest. Check with your doctor if you are having any symptoms. Also, don't neglect your feet. You should wear supportive shoes, and it is recommended that you replace these workout shoes every six months.

 

Question 4: How do I know I'm getting the level of exercise I need?

Answer: One way to tell if you are exercising at the right intensity is perceived exertion: Your breathing is the telltale clue in the talk test. Ideally, you should be able to speak in complete sentences without breathing hard. The ACSM (American College of Sports Medicine) recommends that adults get at least 150 minutes of this moderate-intensity exercise per week.

 

Meet the Expert

Deborah is a personal trainer, registered dietitian and Pilates instructor. She received her B.S. from Texas A&M in Scientific Nutrition then went on to get her M.S. during her Dietetic Internship at Texas Woman’s University. After working as a dietitian for a couple of years she quickly realized her passion was helping others change their lives through diet and exercise. Deborah became a Certified Strength and Conditioning Specialist and worked at “Q The Sports Club” for several years before starting her own business of Sugar Land Fitness Express. Deborah has worked as an independent contractor for area gyms and the Sugar Land Police Department. She has enjoyed training a variety of different clients over the years from Professional Athletes, to those that just want to fit in their jeans again.

Deborah has been an athlete and fitness enthusiast since she was a young girl and has participated in many athletic events, including, most recently the MS 150 and the ½ marathon. She continues to strive to achieve her own fitness goals by changing her workout and participating in different events throughout the year. Deborah is enthusiastic about helping others improve and encouraging them to achieve more than they ever thought!

It is recommended before undertaking any physical activity that you visit your physician. The answers of our experts are not necessarily the opinion of Shape Up Sugar Land.