Your Top Workout Questions, Answered

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Recently, we asked you “which burning questions about working out have you always wanted answers to?”. You came back with many interesting questions, and some outright hilarious ones regarding existentialism and workout partner preferences!

Here are the answers to the top fitness questions from our inquisitive Facebook and Google+ users:

How many kilometers or miles i need do before my first 5K?

Well, its not so much kilometers as it is proper training leading up to it. Have you checked out our Premium Personal Training Plans? If you set up a Couch to 5K plan, you should be able easily handle that running goal in no time!

What’s the best song to play while running?

Some experts say that it’s best to run with songs that have the same beats per minute (or BPM) as the pace you want to go at. Music is a really personal thing, so you should pick songs that make you happy and make you want to keep at it. If you want some inspiration, check out this playlist!

How do I get rid of my belly fat?

Belly fat is definitely a tough one, especially since unfortunately, you can’t really target fat from just one area of your body. What you can do is change your diet, cutting down on certain types of food like those containing refined sugars, which do tend to pack on the pounds in the mid-section. Also, core strengthening exercises and strength training can prove helpful for toning those abs.

Motivation? Help! I’m a cyclist – MTB and road.  I also go to the gym but I just don’t have motivation most days.

We’re not going to sugarcoat it – staying motivated is tough. That’s why we’ve included as many motivating features as possible to help keep you focused on your fitness, which should be fun even if it’s tough. Remember that having at least one friend on Endomondo can increase how often you work out. Also, try to choose activities which you find motivating (because you want to get better at it) or enjoyable (because you love it) so you look forward to doing them.

Is it possible and is it worth it to try to lose weight and build muscle at the same time?

Well, to follow up on the belly fat question, by combining cardio workouts with strength training and a proper diet packed with protein, you’ll be more likely to shed the unwanted weight from your waist. Weight training will help you define and strengthen your muscles, though you should remember that size is a better indicator of muscle gain than weight. You may also want to check out some weight training exercises that can help you start to shed the pounds.

Why does Endomondo give very few virtual motivational medals and cups; only the all-time best; no best effort of this year or season?

You’re right! Why is that? Well, to quote one of our designers who has been diligently working on this concept “They’re on their way!“, so be on the lookout for these in the future.

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Badges!
How much is too much exercise? What are the indicators? I am not including injuries.

While exercising has incredible benefits for your body and mind, it’s true that if you overdo it, you can have too much of a good thing. Light to moderate exercise is beneficial everyday, but when you’re doing more strenuous activities (long distance runs, HIIT training, etc), you should look out for these warning signs: insomnia, a high resting heart rate, and unusual muscular heaviness. As always, listen to your body and’ exercise wisely. If you’re really in pain – stop. It’s your body’s way of letting you know when to call it a day.

How can I turn off my Endomondo burnt calories so that I am not tempted to eat the calories that are put back onto My Fitness Pal?

To avoid seeing your calorie burn, you can choose to display other stats on your main workout screen, such as distance, duration and pace instead of calories. However, to avoid taking in all those pesky calories, you should keep tracking your intake with your MyFitnessPal. When you connect both accounts, you should have a clearer picture of your overall calorie expenditure.

What do I have to eat before and after?

There are many great snacks for both before and after your workouts, but the nutritional base for before and after is simple: pre-workout snacks should be high in protein, while post workout snacks should include carbs to help you refuel. If you want some ideas to get you started, we love banana protein smoothie before workouts and yogurt for after.  For more ideas on how to fuel up right pre and post workout, visit our friends over at MyFitnessPal.

I usually get headaches the day(s) following weight training involving upper body. How can I avoid this? Ice?

As a few community members already mentioned, you need to remember to stay hydrated by drinking plenty of water to replenish fluids when you are doing a challenging workout. Also, remember to focus on your breathing technique, which also influences how you feel post-workout.

How do I keep my screen active while I am using the app?

To keep your screen active, just disable screen lock in your phone.

What is my cadence?

In cycling, cadence is basically the speed at which you turn the pedals on your bike. If referring to running, your cadence is the number of steps you take per minute with both feet.

Why doesn’t Endomondo automatically compare runs we do following a same path?

Good point! We appreciate your feedback, and will add this to the request pipeline.

How may I properly stretch and prepare my Achilles for light running and cycling?

The best time to stretch is prior to running or cycling, though the stretches are slightly different based on which sport you want to do. Before you go running, try some light stretches, like jumping jacks and lunge, for about 10 minutes. Before a ride, try to do at least 30 seconds to a minute of stretching. To see some stretches to get you ready for your ride, check out this list.

The people who always lead in the challenges: do they exist and if so, do they have a life? Or is their existence tied to perpetual falsehoods?

All our winners are definitely real people who have put in real effort towards the challenge. We always check the workouts of the winners of every challenge, to make sure that they have the right to claim the honor, glory and cool prizes.

Thanks for all your great questions, and keep ’em coming.

Free your endorphins!
The Endomondo Team

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