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The following article was published in Your Health Magazine. Our mission is to empower people to live healthier.
Ariana Leonard, ACSM, CPT
Starting a Fitness Routine? Here’s What You Need To Know: Part 1
Core Effects Personal Training
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Starting a Fitness Routine? Here’s What You Need To Know: Part 1

Each person’s fitness routine will be different but there are a few side effects that are common for everyone to experience. The more you know ahead of starting a routine, the safer and more effective you can make your program.
As you begin your journey, here are five things you need to know:
1. You won’t always be sore after exercise, and it doesn’t mean you didn’t get a good workout. If you have been exercising frequently, taking proper recovery measures, and consuming supplements to ease muscle inflammation, you will have a quicker recovery and typically experience less soreness. Additionally, if you are new to exercise, a senior, or rehabilitating an injury, the best workout program may not include training that could cause pain or inflammation. Instead, try easing into a routine with gentle exercise.
2. It is common to feel bigger or swollen after workouts. This “pump” is your muscles swelling in response to the exercise. While most men favor this result, women typically consider this to be a negative effect. Keep in mind this temporary inflammation is a sign of an effective workout and a normal part of the recovery process in building lean muscle mass.
3. Feeling lightheaded or nauseous while exercising are common warning signs from your body that you are not eating enough, or eating the wrong foods, before a workout. Providing your body with proper nutrition can help alleviate and prevent these negative symptoms. Various medical issues can also effect how you feel during a workout, so be sure to speak with your doctor before beginning a fitness program.
4. It’s easy to get excited about your new routine and over train. Overtraining has many side effects like exhaustion, irritability, trouble sleeping, flu-like symptoms, and aches and pains. These are signs that you may be training too hard or too often, and should try gradually increasing your training intensity and frequency.
5. You may notice you are hungrier throughout the day, particularly on days you workout. Being hungry is a good sign that you have stimulated your metabolism and are burning calories. You may need to adjust your calorie intake to ensure you can maintain energy during workouts and still reach your goal.
Don’t miss the second part of this article in next month’s issue. Part two will focus on results that you can expect after starting a fitness routine. There are many benefits to getting in shape and knowing these can help you stay motivated.

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