Top 5 Exercise Questions Plan the best program, get the
right equipment, and flatten that belly -- at last! by
Michele Stanten
To work out more effectively and get faster, safer results,
you need to know the right answers to your fitness
questions. Here are some of the most common queries, fielded
by the American Council on Exercise (ACE) during their
annual Fitness on Call event.
1. How do I start an exercise program? The short answer is
slowly. Doing too much, too quickly, is one of the
fastest ways to end up back on the couch or worse.
Walking is arguably the easiest, most convenient way to
start getting into shape, but cycling, an exercise class,
or any other moderate intensity activity will do. Just
choose something you'll enjoy.
You can begin with as little as 5 to 10 minutes, 3 to 5 days
a week. Choose a pace that is comfortable so that sore
muscles won't discourage you from continuing. After a week
or so, gradually increase either the length of time or the
number of days a week that you're exercising. Slowly work up
to at least 30 minutes, most days of the week.
2. How much exercise do I need to do to lose weight?
Exercise alone may not be the best way to slim down. To
lose a pound of fat, you need to burn 3,500 calories.
Since walking a mile burns about 80 calories, you'd have
to cover 44 miles to lose a pound!
But losing weight can be much easier if you combine
exercising with a little calorie cutting. If you want to
lose about a pound a week (a safe, healthy
recommendation), you need a 500-calorie deficit each day.
You can achieve that by exercising off about 300 calories
(a 3- to 4-mile walk or an exercise class) and cutting
back on what you eat by 200 calories (a can of soda and
two pats of butter) a day.
3. What's the best piece of home exercise equipment to buy?
One that you'll use regularly, so choose one that you
enjoy. If you want to read while you exercise, it may be
easier to do on a stationary bike than a treadmill. Also,
keep in mind any conditions that may limit your activity.
For example, a cross-country ski machine is probably not
the best choice if you have chronic shoulder pain.
If you're not sure which piece of equipment you'd enjoy
most, get a guest pass to a local health club and try a
variety of machines before you buy. Other things to consider
when buying exercise equipment: space and cost.
4. What can I do to lose fat in my belly? Sit-ups or
crunches alone won't conquer the bulge. Abdominal
exercises will strengthen the muscles underneath the fat.
But you need to do some type of aerobic exercise, such as
walking, jogging, or cycling. And watch what you eat!
5. Which is best, cardio exercise or weight training?
Whether you're trying to lose weight, get into shape, or
just stay healthy, both types of exercise are important
for different reasons. Cardio, or aerobic, exercise
conditions your heart and lungs, helps lower cholesterol
and blood pressure, and improves your endurance. Weight,
or strength, training helps prevent the loss of muscle
that usually occurs as you get older. With strength
training, you'll stay strong, keep your metabolism revved
up, and maintain good posture.
Aim for 30 minutes of aerobic exercise three to five times
a week, and 20 minutes of strength training two or three
times a week.
ACE Get You Moving The American Council on Exercise (ACE) is
a nonprofit organization dedicated to promoting the benefits
of physical activity and protecting consumers against unsafe
and ineffective fitness products and instruction. For more
information on ACE and its programs, call (800) 825-3636, or
visit American Council on Exercise at
acefitness.orgacefitness.orgOpen ↗ .
Michele Stanten is a certified group fitness instructor and
lifestyle counselor in the areas of weight control and
stress management.