Frequently Asked Questions
Why should I do aerobic exercise?
What will resistance training (weight training) do for me?
Should I stretch before I start exercising?
Now can I stretch?
Is a cool-down important?
What is BMI?
How much fluid should I drink when I exercise?
Will lifting weights make me look bulky?
How many calories should I eat a day?
What is the best way to lose weight?
Why should I do aerobic exercise?
Your body will become more efficient with recurring aerobic exercise, resulting in
less effort by all organs at every possible level of exercise. Your heart actually
grows with aerobic training regardless of age or gender. Although your heart rate
increases with increasing levels of aerobic exercise, the adaptation to aerobic
exercise is a decreased heart rate at every intensity level.
Aerobic exercise will change your body composition. One of the most noticeable
changes is a reduction in fat mass. Aerobic exercise has also been shown to have a
positive effect on body composition due to suppression of appetite.Your lungs will also adapt to aerobic exercise -- no more huffing and puffing up those stairs!The key is for the heart rate to be elevated to a submaximal level for an extended
period of time.
Don’t stop exercising! The ways the body responds to detraining are analogous to
the ways in which it responds to training. Once exercise is stopped, muscular
endurance decreases after only two weeks. Incorporate aerobic exercise into your
lifestyle for the longest-lasting results.
What will resistance training (weight training) do for me?
Resistance training may lead to decreased risk for osteoporosis, fractures, and falls
later in life.Resistance training can augment cardiovascular endurance performance and
running efficiency by increasing muscle strength and power.Resistance training will increase your fat-free mass. Resting energy requirements of
muscle are high. If you have more muscle mass, you will burn more calories at rest
and throughout the day. Resistance training should be a critical component of any
comprehensive program to control body fat.Your increased strength, endurance, and power will likely improve the performance
of your daily activities, such as carrying groceries.
Should I stretch before I start exercising?
A lot of people use static stretching to “warm-up” before they start their actual
exercise program, but warming up and stretching are not the same thing. A warm-
up is an activity that raises the total body temperature, as well as temperature of the
muscles, to prepare the body for vigorous exercise. A warm-up also gets you
mentally prepared for exercise.A general warm-up involves basic activities that require movement of the major
muscle groups, such as jogging, cycling, or jumping rope.A specific warm-up includes movements that are an actual part of the activity, such
as slow jogging before going out on a run or performing light repetitions of bench
presses before moving to heavier weights.In general the warm-up should last approximately 5 to 15 minutes, long enough for
you to break out in a sweat.
Now can I stretch?
Yup. Range of motion is increased after a warm-up period. Your potential risk of
stretching-induced injuries is also reduced. Excessive stretching when the tissue
temperatures are relatively low increases the risk of connective tissue damage.You may want to do your flexibility training after your regular workout. Postworkout flexibility training has a regenerative effect, restoring the muscles to their
resting length, stimulating blood flow, and reducing muscle spasm.
Is a cool-down important?
Yes! A cool-down of 5 to 10 minutes or more is recommended to allow the heart rate
and blood pressure to recover toward resting levels before exercise stops
completely. Stretching may be added.
What is BMI?
BMI stands for “body mass index” and is used to examine body mass relative to
stature. BMI is determined by taking your body weight in kilograms and
dividing it by your height in meters squared.
BMI is significantly correlated with total body fat content, but it does have limitations. For persons who are very muscular, BMI tends to overestimate body fat. For persons of advanced age who have lost a lot of muscle mass, BMI underestimates body fat. The BMI should be used to assess overweight and obesity in addition to monitoring changes in body weight.
How much fluid should I drink when I exercise?
The amount will vary based on the day’s temperature and humidity, but here are some basic guidelines:
Before exercise -- consume at least 2 cups (16 oz) 2 hours before activity.
During exercise -- sweat losses must be replaced to prevent heat exhaustion and heat stroke. Drink frequently, for example, at 10 to 30 minute intervals.
After exercise -- each pound lost during a workout represents 1 pint (2 cups) of fluid loss. So, for each pound lost, 1 pint of fluid needs to be consumed. Weight loss during a workout is water, not fat, and must be replaced. Drinking only when you’re thirsty is not reliable as thirst is triggered at about 1% dehydration.
Will lifting weights make me look bulky?
Most women, probably 99%, and many men do not have the capacity to become extremely muscular because of low testosterone and limited muscle stores. Even women who take steroids have to put in hours at the gym on a daily basis to achieve the muscle mass you see in those extreme cases. Weight lifting exercises that call for low resistance and high repetitions will tone muscle without making them “bulge” in men and women.
If you look bulky after you’ve been lifting weights for awhile, it’s probably because you have a layer of fat over the muscles you’ve developed. Incorporate aerobic training along with your weight training regime, and watch your diet.
[top]
How many calories should I eat a day?
It is next to impossible to estimate accurately the number of calories a person requires per day because there are so many variables, such as activity level and genetics, that affect caloric requirements. The internet has calorie “calculators” that give an estimate of daily calories by plugging in your weight and activity level, but it is important to remember that the value given is only an estimate.
A three-day food diary can be helpful in tracking what and how much you are eating, but it is useful only if the reporting is scrupulous. Research shows that there is a tendency to underestimate or underreport actual intake.
Once food intake is assessed, dietary recommendations can be made.
[top]
What is the best way to lose weight?
There is no magic pill or magic method. The guiding principle is to achieve a negative energy balance. This means eating fewer calories and exercising more. If you eat approximately 500 less calories per day, you should lose between 1 and 2 pounds per week. Faster weight loss is not recommended as it can lead to dehydration and vitamin and mineral deficiencies. It can also result in the loss of lean muscle mass. Fat loss rates vary depending on body size. The rate of loss of 1% total body weight per week is a common guideline. Whatever your diet, it should be nutritionally balanced and consist of a variety of foods, and don’t forget the exercise!
[top]