Your Top 5 Exercise Questions Answered

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Your Top 5 Exercise Questions Answered

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Plan the best program, get the right equipment, and flatten that

belly-at last!

by Michele Stanten

More on this in Health & Fitness

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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

, or go to their Web site

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

Michele Stanten, Prevention's Fitness Director, is a certified group

fitness instructor and counselor in the areas of weight control and

stress management.