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Ask the Trainer: Workout Routine

By: Chad Ruf, Director of Personal Training

Question: I have been looking to develop my own workout program and am very familiar with weights and working out, but not so much with putting together a program. What is the best way to work out as far as weights go? Doing each muscle group 1 day per week? Pairing back/biceps, chest/triceps and legs for a 3 day a week workout? Or just splitting upper body versus lower body and alternating daily? Or is there a better way?


Answer: There really isn’t a better way to go about it. It depends on your goal. I would recommend alternating the different routines every few weeks. Do upper/lower for a month and then switch to two body parts per day with a day of rest in-between. If you're a new member, be sure to set up your free Basic 8 or Fitness Score session with a personal trainer to get you started with a workout program that fits your needs. You can also go to and click on "My Workouts." You can register and build a custom workout through the website.  Either way make sure you are mixing it up to shock your body into results.

Ask the Trainer: Workout Soreness

By: Chad Ruf, Director of Personal Training

Question: When I'm sore the day after I work out, do I need to push through it, or rest?


Answer: When your muscle is sore it is from muscle being broken down in the workout. Think of it as micro-tears in the muscle body. To get stronger you have to give your body time to heal and provide it with adequate protein to help repair. I wouldn’t train the muscle until the soreness goes away as it is still in the repairing process. This is often referred to as overtraining as you try to work the body harder and harder and see no results because your body can’t recover. Hope this helps!

Ask the Trainer: Inner Thigh Workout

By: Chad Ruf, Director of Personal Training

Question: Is there a masculine way to hit the inner thigh, other than with the cable machine?


Answer: You are already hitting it a little bit when you do leg presses and squats.  Any other type of movement would be adduction to the body.  (Bringing the leg towards the body.)  There is an ab/adduction machine in most clubs that probably looks more masculine than standing there with a cable. Here are videos demonstrating:





Ask the Trainer: Starting out with Cardio

By: Chad Ruf, Director of Personal Training

Question: I weigh 230 pounds and have hypertension, and haven't been doing any regular exercise for 2 years. Recently I tried to go for a walk/jog, and less than 2 minutes was already enough to make me puff. Is it still suitable for me to keep jogging or doing the cardio?


Answer: I would continue to exercise with a fast walk until you work your way up to a jog. You need to allow your body to adjust by keeping your workouts basic and working up to a full jog over the next 30 days.

Ask the Trainer: Cardio and Weights Routine

By: Chad Ruf, Director of Personal Training

Question: I do about 30 minutes weight training, and 25 mintues running. If I do both workouts a day is it too much? I want to lose weight - like 30 pounds. I do this 6 days a week.


Answer: This is perfect for what you are trying to accomplish. The only advice I can give is that you might want to look at doing them at the same time. If you begin running immediately after your weight training your heart rate will already be elevated and you will burn more calories in less time. If you are working out all you can and you are still stuck in a rut you will need to look at your nutrition.  If you continue what you are doing right now and just lower your caloric intake a bit you will also see more weight loss. Best of luck!

Ask the Trainer: Working Out Too Much?

By: Chad Ruf, Director of Personal Training

Question: How do I know if I'm working out too much? I do strength and conditioning M/W/F and cardio boot camps Tu/Th.


Answer: I think this is a great workout routine as you are switching up weights with cardio on opposite days. Assuming you are taking the weekends off, you are right on track. If you are not taking the weekends off, try taking Wednesday off and working out on Saturday. You would essentially be mixing your days up a bit and getting a break in the middle of the week. You will know you are working out too hard when you are no longer seeing results.

Ask the Trainer: Lower Back Injury

By: Chad Ruf, Director of Personal Training

Question: I have a bulging disc in my lower back. Are there any exercises that I'm able to do, that will help?


Answer: The best advice for this is to check with your doctor and work with a physical therapist that has details about your specific injury. Two things that may be beneficial however are increasing the strength in your abdominal area and avoiding heavy weight. The stronger your core (mid-section area) is, the stronger your lower back will be. This will alleviate some pressure. Also, stay away from heavy weights and anything that will put extra pressure on your lower back. Try using an elliptical or seated bike verses a treadmill which has more impact.

Ask the Trainer: Changing Workout Order

By: Chad Ruf, Director of Personal Training

Question: I've been working out M-F for about one hour. I do 20-25 minutes of cardio, then hit the weights. Should I change my workout?

Answer: I would switch it up like this: 5 minute warm-up, 25 minutes of weight training, and finish with 30 minutes of cardio. You need to warm up your muscles before you train them, and then need to burn off all of that blood sugar during your weight training which is your energy source. By the end of your weight training you will be more depleted of energy and your heart rate will already be elevated, therefore, when you begin your cardio your heart rate is already elevated and you get a full 30 minutes more of intense cardio.

Ask the Trainer: Cardio and Abs

By: Chad Ruf, Director of Personal Training

Question: Can cardio help with getting abs?


Answer: Having and showing abdominal muscles is a combination of good nutrition with smart exercise. For example, we all have a six pack underneath all of the skin and fat. If you just remove the fat layer, the muscles are there. Therefore, doing cardiovascular exercise, which helps you burn stored body fat, is a very effective way to get you to your goal. The best advice would be to continue to do cardio to burn stored fat, eat healthy to not add any more fat, and work your abs three days a week to help the muscle become more defined. Keep everything in balance and you will see results much faster!

Ask the Trainer: Workout Order

By: Chad Ruf, Director of Personal Training

Question: Which is better for working out: running 30 minutes first, then 1.5 hours of lifting weights - or 1.5 hours of lifting weights first, then running for 30 minutes?

Answer: There are different opinions on this but my personal preference is to do your cardio after you lift weights. Use the energy (food) you have in your system to lift weights first after a 5 minute warm-up. After you body has burned off some of that blood sugar your body will be more equipped to burn fat. Plus you will have your heart rate elevated from lifting weights so you will be more efficient at doing your cardio workout. Warm-up, weights, and finish with cardio.

Posts 81 - 90 of 130