We´re teaming up with Safe Education, a Scandinavian company educating personal trainers and nutritionists. Their coaches have years of experience in exercise, nutrition and mental health. For the upcoming weeks, they will serve us as digital coaches, answering our questions on a certain topic!
This week we have the physical training expert Gustav Ström with us, answering our questions regarding injury prevention, body anatomy and muscle gain and more.
What’s your best full-body exercise? If you only can pick one.
Burpees – It’s a full body movement, simple and can be done everywhere.
What’s the best work out split if you go to the gym 3 times a week?
My suggestion is that you do a full-body workout for all three sessions, just try to vary your workouts from time to time and make sure you’re having fun while working out! If you work out more than 3 times a week or have a specific goal with your training, you can start to think of having a more detailed schedule and split of your training.
Which are your best posture advise for a correct (injury prone) squat?
First, I recommend you seeing a personal trainer or a physiotherapist. But to give some tips for a good technique in a squat - make sure to always have your foot connected to the floor, both heels and toes, during the whole movement. Also, it is always important to have good core stability, always keep your knees in line with your toes and keep the gaze directed forward with a straight neck posture during the whole movement.
Does fever and other common colds affect muscle mass in any way other than not exercising during this period?
The body uses its energy for healing the infection when having fever and colds, and you will most likely be less active when you’re not feeling well. In general, all inactivity causes loss in your muscle mass. But the importance of this, is that what you will lose during a week of sickness, doesn’t affect your muscle mass negatively more than if you are resting from all training for a week.
Is it really necessary to stretch before and after a workout?
No, it is not necessary. However, it has a good effect to stretch dynamically in the preparation phase of your workout. What you do as the main activity does matter. Stretching before training, makes you lose explosiveness and elasticity, so if there are important parts of your planned workout, you should avoid it as a part of the warm-up.
If you need to work on your mobility, do it often! If you have the opportunity, you can easily do it several times a day. You don’t need to be warmed up, just make sure you start easy and slow. If you think about it, have you ever seen a yoga class start with everyone jogging?
When I haven’t worked out in a while and start again I get cramps, why?
There are a lot of different reasons for cramps. It can, for example, be caused by the fact that you start your training too hard for your physical conditions. We often start on the same intensity level as when we were most active. Also, your fluid balance in your body has some effects, such as fatigue and stress. If the problem stays over time, you should see a doctor to find out if there are other reasons.
I have an overstrained muscle, should I keep working out that muscle or stop?
It is depending on the status of the muscle. First, you need to ensure that you have a good blood supply and mobility in the particular muscle. If not, that’s what you should start with.
What’s better – go to the gym alone or group classes?
What do you prefer? It all depends on what you like and what keeps you motivated. Things you find fun, you will do more of!
How to strengthen a weak lower back?
The first thing to do is to find out why you are in pain or feeling weak, by visiting a professional physical therapist. Many people suffer from lower back pain caused by a weak core and lacking core stability. Sometimes, just working out can solve the problem. The trunk stability is an important part, where you can do a lot of small changes in your everyday life to strengthen it. If you have a job where you spend most of your day sitting down, try to find some time during the day where you stand up and/or take a walk. What you do in your everyday life sometimes shows more effect in your physical condition, than what you do in the gym.
Why don´t my workouts ever get easier?
It could be that your goals or the level of your workouts are too high. Your everyday life including work, family, other stress, can affect your training, hormones, your feeling during your workout (endorphins) and much more. There is also a smaller target group called non-responders, i.e. those who get no significant results from working out. Hopefully, you’re not one of them!
That's all considering physical training, next week we will find out more about nutrition! Ask your questions on our Instagram and stay tuned!