Q & A

• Is “no pain, no gain” the best way to go? NO!!! The motto “no pain, no gain” is not only wrong but can be harmful! It takes time for your heart and body to get stronger. Pushing too hard and too fast will simply make you sore and greatly reduce the likelihood for continuation of your exercise program. There is also a great potential for overuse injury which could force you to stop altogether. Slow and steady is the best way to achieve lifelong fitness. Remember, it takes 24-48hours for your body to recover from an “all-out” workout, sometimes up to 72hours. Don’t ignore the recovery phase, it is an important part of fitness.
• Is it true that exercise burns a lot of calories? Quite the opposite is true. Your body is like a well-oiled machine, it works very efficiently. For example, for most people, a 1-mile jog will only burn approximately 90 to 110 calories or 30 minutes of cardiovascular activity (moderate to vigorous intensity) will only burn 200 to 400 calories. The key to maximizing all the benefits is to incorporate physical activity into your daily lifestyle along with a sensible nutritional plan.
• Are sit-ups a good way to lose belly fat? Let’s do the math. Sit-ups only burn about 3 to 5 calories per minute and most people cannot do them for more than one minute. Now take into consideration that it takes a 3,500 calorie deficit to lose just 1lb of body fat… No magic trick will simply melt it all away. Analyze your nutrition and incorporate a well-balanced exercise program to manage your midsection.
• Does my metabolism stay higher after exercise? The simple answer is no. Your body’s metabolism returns back to pre-exercise levels fairly quickly and only 10 to 25 extra calories are burned. The goal is more to improve your body’s energy system long-term by incorporating exercise on a regular basis.
• Is 15 minutes of aerobics for 3 days a week enough to improve health? No. That recommendation has long been revised based on extensive research. Adults should perform aerobics activities as follows: at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity per week. For weight loss goals, most individuals need to perform more than 300 minutes of moderate intensity activities per week (a little more than 40 minutes a day) and incorporate resistance training exercises at least 2 days per week for about 30 minutes each.
• Is aerobics more important than strength training? In order to achieve optimal health and fitness, the answer is no. The 2008 Physical Activity Guidelines for Americans recommends at least 2 or more days per week of moderate to high intensity strength training activities. Visit http://www.health.gov/paguidelines/
• Should you stretch before exercising? Stretching is more beneficial and safer after a proper warm-up (through aerobic activity) in order to increase flexibility. It is also very important after your workout is complete to speed up muscle recovery and limit soreness.
• When is the best time to exercise? Research shows no difference in overall health benefits between morning and evening workouts. The idea is to simply get moving. However, sleep quality can be affected if a person exercises less than 2 hours before going to bed.
• Do you need less sleep when you exercise regularly? The opposite is true. Sleep is an important factor in overall health. Aside from many other benefits, from an exercise standpoint, it is necessary for muscle restoration. Research also suggests that people who are engaged in regular exercise tend to fall asleep faster and enjoy a longer and deeper sleep.

How to stick to your exercise program

Typically not much thought is give to this statement: To exercise successfully means to continue exercising! So, how do you stick to your exercise program?

For starters, you have to establish a realistic long term goal that you are hoping to accomplish in 6 months. Then set realistic short term goals on at least a month to month basis. Now take out a planner, put yourself on your priority list and schedule your workouts in as if they were any other important appointment you wouldn’t miss. Plan for the challenging days by having an answer for your common excuses. Reevaluate your goals at least once a month to stay on track and hold yourself accountable, and then set up a reward system for reaching your short term and your long term goals. (Ex. buy new clothes or take a weekend trip – but no food related rewards!) Additionally, try to sneak in some activities by making minor changes to your daily routine. Examples include engaging in active pastimes such as gardening or hiking, riding bikes or playing outdoor games with your family, taking the dog for a longer walk, using the stairs and finding the furthest parking spot. Lastly, make sure to build a good support system. Let people know what you are trying to accomplish and ask them to be considerate. You never know, you may find someone to buddy up with or even inspire someone else.

10 Exercise Safety Tips

1. Warm-up (raise your body temperature through movement) before you begin your workout to minimize your risk of injury.

2. Take a break if you’re sick as exercise can exacerbate your illness and put you at increase risk for injury.

3. Organize your exercise area to avoid hazards that could cause you to trip or fall. Keep it clutter free.

4. Follow Instructions. Make sure to adhere to manufacturer’s guidelines if using equipment and follow proper exercise techniques.

5. Have a plan. Know what your starting point is and make a safe and effective plan accordingly. Be realistic, write it down and reevaluate your plan at least once a month.

6. Be sensible. Motivation can be high in the beginning but listen to your body and don’t overdo it. Gradual adjustments will give you lasting results and keep you on track.

7. Breathe!!! Never hold your breath when performing an exercise, especially when weight lifting. Holding your breath while exercising increases the pressure in your rib cage and reduces the blood flow back to your heart.

8. Listen to your body. Pay attention to how you feel during and after your workouts. If at any point you feel warning signs such as nausea, dizziness or sharp pain, stop immediately. You are taking on too much too fast.

9. Control. You should always be able to control the speed of the movement when strength training. Keep bouncing, dropping or explosive movements of the weights to a minimum as it places too much stress on your joints.

10. Be prepared. Know what to do and where to go in case of an emergency. Whenever possible, exercise with a partner or a personal trainer.

Overtraining

Research indicates that proper exercise directly benefits your immune system. It builds resistance to colds and flu. Overdo it however and it can have the opposite effect. Symptoms of overtraining include:

• Elevated resting heart rate
• Persistent muscle soreness
• Chronic fatigue
• A decline in athletic performance
• Excessive thirst
• Unexplained weight loss
• Irritability
• Loss of appetite
• More colds
• Changes in sleep pattern
• In women, lack of menstruation

Injury treatment: RICE

• Rest – stop exercising and rest the injured body part
• Ice – wrap an ice bag in a towel (no direct contact with the skin!) and place it 10 minutes on, 10 minutes off for up to 24 hours to reduce swelling
• Compression – wrap it up for support and to control swelling
• Elevation – elevate the injured body part

Helpful Links

This is a link to an exercise library created by ACE (American Council on Exercise). Here you can search for specific exercises or get ideas for new ones and learn about proper techniques.

http://www.acefitness.org/exerciselibrary/default.aspx

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