The 7 Most Popular Fitness Questions
As a health coach with a great interest in fitness, I get asked lots of fitness-related questions. I get asked many of the same questions, so here they are.
How often should I workout?
The American College of Sports Medicine (ACSM) recommends getting 150 minutes of moderate intensity physical activity per week to achieve the health benefits, maintain current weight, and/or prevent weight gain.
Those who are overweight or obese, the ACSM recommends getting 250 minutes of moderate intensity physical activity each week. Results in studies have shown that is this is followed, weight loss can be significant.
Just a heads up: moderate intensity is where you are out of breath a little but you can hold a conversation while performing the exercise.
How do I know how much weight I should be lifting?
Repetitions are key. Weight lifters should do 10-12 reps per muscle of their choice, and the weight used varies based on your fitness level. The final repetition is the one to pay attention to. If the 10th repetition is difficult, decrease the weight. If the 12th repetition is too easy, increase the weight.
The Center for Disease Control recommends strength training all the major muscles 2-3 times each week. Remember to exercise large muscle groups on non-consecutive days (upper body Monday – Wednesday, lower body Tuesday and Thursday).
Are abdominal exercises effective if I want to lose extra fat around my stomach?
No. Abdominal exercises are great for strengthening your core and back but there is no such thing as spot-reducing fat. Comprehensive cardiovascular workouts throughout the week are the most effective and will reduce the amount of fat that has accumulated on the body.
How many calories are burned while walking or jogging one mile?
On average, the caloric expenditure per 100 pounds of body weight per mile is 62 calories. So if a person weighs 200 pounds, they would burn approximately 124 calories while walking or jogging.
I have been working out for a while now and stopped losing weight. What is happening?
More than likely, you have hit a plateau. This means that your body has become used to the activity you have been doing to lose weight. Our bodies are smart machines and become very efficient over time when the same activity is performed.
To challenge your body, do a variety of exercises. If you like to run or walk, increase your speed every 2 minutes to increase your heart rate even more. For example, walk 2 minutes, run 2 minute, and repeat for 20-30 minutes. For runners, run 2 minutes at your normal speed then sprint for 1 minute and repeat for 20-30 minutes.
How many calories does it take to burn one pound of fat?
It takes 3,500 calories to gain or lose one pound. To lose one pound per week, you need to decrease your calories by 500 every day. This is usually done by cutting 250 calories out of your diet and burning the other 250 through activity.
I have no time to exercise, what can I do?
This is – by far – the most common complaint I hear. If this is a challenge for you, concentrate on getting small workouts in throughout the day. If your job takes the majority of your time, consider taking 3-10 minute breaks and walk at moderate intensity, where you break a little sweat and are slightly out of breath. Taking these breaks are not only good for physical health, but also for mental health. You will go back to work feeling refreshed and satisfied.
If home life consumes most of your time, consider doing squats or other muscle toning exercises while doing housework. If you work from home, use a stability ball instead of a chair to sit on. Walk on the treadmill during conference calls.
These are small changes that can make a big difference in overall health and weight loss. And remember: Doing something is better than doing nothing!
What questions do you have about fitness? I can answer them for you here.
Photo credit: Horia Varlan