Interview: Beginning to Workout with Aaron

Aaron Jeanes -- Applied Exercise Physiology / Cardiac Diagnostics. Deals with how the body responds to exercise, how it recovers from injuries (athletic, heart attacks, strokes), and specializes in diagnosing problems with the heart via EKG interpretation. 

P: Should everyone meet with a physician in preparation for starting to workout?

A: Before beginning a training regimen, everyone should get medical clearance from a physician. This is especially true for men over the age of 45 and women over 55, as well as anyone having any significant risk factors for health (i.e. diabetes, family history, smoking, sedentary lifestyle, obesity, hypertension, high cholesterol).

P: What kind of exercises should beginners plan to do?

A: A balance between cardiovascular training and resistance training is important for anyone looking to get healthy. Those who are looking to gain muscle mass should concentrate on heavier, lower repetition lifting where as those looking to lose weight should perform higher intensity, longer duration exercising. Diet plays a pivotal role in both.

P: What should beginners avoid in the gym?

A: Beginners should avoid heavy lifting and plyometric exercises, both of which require strong and flexible muscles as well as high bone density that is normally not there for those just beginning a training regime. 

P: How intense should beginners’ workouts be and how long should they workout?

A: ACSM guidelines suggest 30-60 minutes of moderate-intensity exercise 5 days/week or 20-60 minutes of vigorous-intensity exercise 3 days/week. As for resistance training, at least 2-3 days a week concentrating on all major muscle groups is recommended. Each day should have 12-24 sets of exercises (8-15 repetitions per set). Beginners should continue these guidelines for at least 6 weeks. 

P: What will change about their workout after that first 6 weeks?

A: Intensity, duration, and frequency of exercises and lifts can be gradually increased. 

P: What’s your take on beginners using workout supplements?

A: Supplements should never be consumed unless directed to do so by a doctor. Whey protein after lifting is safe, but others should be avoided. The FDA does not regulate supplements, and so, they are allowed to make any claims they want as to what they say their product does for the user. In addition, our bodies work off of a negative feedback system. By putting hormones and certain substances in our body, our body will shut off the natural production of those same hormones/nutrients because it thinks we already have enough. This can lead to all sorts of physiological problems. 

P: Let’s end the interview with the best tip you can give beginners:

A: Everyone should set goals! With all the different type of training regimens out there, it is important to know exactly what you want to accomplish (i.e. increasing muscle mass, speed, endurance, weight loss) and design your workout accordingly.