Fitness

How often should I exercise?

Adults should engage in moderate-intensity physical activities for at least 30 minutes on 5 or more days of the week.

OR

Adults should engage in vigorous intensity physical activity 3 or more days per week for 20 minutes per occasion

What is my target heart rate zone (THR) and what does it tell me?

Your target heart rate zone are the heart rates which should be reached in order for you to achieve cardiorespiratory benefits during exercise. Find your target heart rate range at the Mayo Clinic

How often should I do abdominal exercises?

You should treat your abdominal muscles like any other muscle group, which means you shouldn’t train them every day. Your abdominals, like all of your muscle groups, need recovery time between workouts.

What does BMI mean?

Body mass index (or BMI) is a frequently used tool for assessing weight status in adults. Utilizing a mathematical formula based on an individual's height and weight, BMI is derived by dividing body weight in kilograms by height in meters squared (BMI = kg/m2). Like every other measure that attempts to define a person's ideal body weight, the use of BMI in that regard has both advantages and disadvantages. For more information regarding BMI, visit Ace Fitness.

Will performing abdominal exercises get rid of my belly fat?

No, our bodies do not burn fat from isolated areas because that is where we want to lose it. You can certainly strengthen your abdominal muscles and increase lean muscle mass under the belly fat, but this is a prime example of the importance of a balanced strength and aerobic training program.

What causes muscle soreness?

There are two types of exercise-related muscle soreness. Immediate muscle soreness quickly dissipates and is the pain you feel during, or immediately after, exercise. Delayed muscle soreness signals a natural adaptive process that the body initiates following intense exercise. This type of muscle soreness manifests itself 24 to 48 hours after the exercise session and spontaneously decreases after 72 hours.

I want to lift weights but I don’t want to get “bulky.” What should I do?

If you have questions about what type of workout program is best for you it is always a good idea to consult a personal trainer for guidance and/or one-on-one training. By varying the amount of weight being lifted and the number of repetitions being performed, you can alter the types of results you will achieve. For women, in most cases they do not naturally have the testosterone levels which support major increases in muscle size. With strength training, muscles will change shape and increase in size, but for most women this will not result in a “bulky.” appearance.

Do I need to sign up or register for a group exercise class, or, can I join anytime?

Please join us at anytime, they are drop-in classes and no registration is necessary. The only exception is RPM (cycling), where you must reserve a bike. Reservations can be made 24 hours in advance in person or by phone at our reception desk. We also provide introduction classes (see our group schedule for intro to class days and times). To see what classes best suite your current fitness level and goals, please refer to our group exercise class descriptions list.

How long will I have to workout before I see results?

Be patient! Please remember you have made a commitment to a lifestyle of health and wellness, so the changes you are hoping for can be achieved. If you follow the exercise guidelines given by the CDC or your personal trainer, you can expect to see some results in 6–8 weeks. Results will vary and there are many variables that will directly affect them, but stay committed to an healthy and active lifestyle and you can achieve your goals.

Does it matter what type of shoe I wear during exercise?

The type of shoe you are wearing during exercise can directly affect the level of enjoyment you get from the experience. There are different types of shoes made for walking, jogging and group exercise. In order to avoid injury and ensure you get the most out of your exercise program, it is best to consult a knowledgeable shoe retailer before you start the activity.

Nutrition

Should I take vitamin supplements?

Nutritional needs should be met by consuming a variety of foods as outlined in the Dietary Guidelines for Americans. In some cases, vitamin/mineral supplements or fortified foods may be useful for providing nutrients that may otherwise be eaten in less than recommended amounts. If you are already eating the recommended amount of a nutrient, you may not get any further health benefit from taking a supplement. In some cases, supplements and fortified foods may actually cause you to exceed safe levels of intake of nutrients. Fortified foods are those to which one or more essential nutrients have been added to increase their nutritional value.

Do you have a chart of calories used in different activities?

Visit www.caloriesperhour.com for a variety of activity calculators.

I’m on a diet to lose weight, won’t exercise just make me hungrier?

Moderate exercise usually does not increase appetite and may actually help to control it. In addition people who exercise regularly are more likely to keep the weight from coming back after losing it.

When I eat more than I need what happens to the extra calories?

Consuming extra calories results in a positive energy balance (consuming more calories then you expend), which leads to an accumulation of body fat and weight gain. This is true whether the excess calories come from protein, fat, carbohydrate, or alcohol.

How many calories do I need to burn to lose a pound?

Your body weight is directly affected by the number of calories (energy) you consume versus the number of calories (energy) you burn. The more physical activity you participate in the more calories you expend. When your body burns more calories than you consume you create a negative energy balance, which translates into weight loss. When you consume more calories than you burn, you create a positive energy balance, which translates into weight gain. In order to maintain a certain weight, calories consumed should equal calories burned. There are 3,500 calories in 1 pound of fat. Therefore, in order to lose one pound of fat you must burn 3,500 calories more than you take in. 1–2 pounds per week is generally considered to be a safe rate of weight loss, which translates into 500 calories per day to lose 1 pound in 1 week, or 1,000 calories per day to lose 2 pounds in 1 week. This can be achieved by eating fewer calories or expending more calories through physical activity. A combination is best. For example, to lose 1 pound per week, decrease your calorie intake by 250 calories per day and increase your activity to burn 250 more calories per day creating a 500 calorie reduction overall.

How can I burn off my stored body fat?

We all need some stored fat, but if it is excessive it increases the risk for many serious diseases, including heart disease, diabetes, and some cancers. This is particularly true if excess fat is in the abdominal area. The best strategy for losing excess weight/fat involves calorie reduction, increased physical activity, and a behavior change plan.

What are trans fats and what foods have them?

Basically, trans fat is made when manufacturers add hydrogen to vegetable oil--a process called hydrogenation. Hydrogenation increases the shelf life and flavor stability of foods containing these fats. Trans fat can be found in vegetable shortenings, some margarines, crackers, cookies, snack foods, and other foods made with or fried in partially hydrogenated oils. Unlike other fats, the majority of trans fat is formed when food manufacturers turn liquid oils into solid fats like shortening and hard margarine. A small amount of trans fat is found naturally, primarily in some animal-based foods. Trans fat, like saturated fat and dietary cholesterol, raises the Low-Density Lipoprotein (LDL) cholesterol that increases your risk for Coronary Heart Disease (CHD). Americans consume on average 4 to 5 times as much saturated fat as trans fat in their diets. Although saturated fat is the main dietary culprit that raises LDL, trans fat and dietary cholesterol also contribute significantly.

How much fiber should I consume?

The fiber in foods is generally broken down into 2 broad types - soluble (also called "viscous") and insoluble. Both types have important health effects. The recommended intake for total fiber for adults up to 50 years of age is set at 25 grams per day for women and 38 grams for men. For those over 50, the recommended intake is 21 grams for women and 30 grams for men. Good sources of fiber include whole grains (breads, cereals, whole-grain pastas, brown rice), nuts and seeds, legumes (dried peas, beans, lentils), fruits, and vegetables. It's important to drink more fluids when you increase the amount of fiber you eat. You should drink at least eight glasses of water a day, especially when increasing your fiber intake.

How can I get enough nutrients without consuming too many calories?

Choose a variety of foods from within each of the basic food groups to help achieve recommended nutrient intakes (see www.mypyramid.gov). Avoid excess calories by limiting consumption of foods high in added sugars and solid fats, and alcoholic beverages?these provide calories but are poor sources of essential nutrients. And because calorie intake must be balanced with physical activity to control weight, stay active!

What is the difference between water soluble and fat soluble vitamins?

There are two groups of vitamins, water-soluble and fat-soluble. Water-soluble vitamins (the 8 B vitamins and Vitamin C) can dissolve in water and be excreted by the kidneys. Water-soluble vitamins are not stored by the body (except for vitamin B12, which is stored in the liver). Fat-soluble vitamins (A, D, E and K) dissolve in fat and are transported by fat in the body. Excess fat-soluble vitamins are stored in the liver and fat tissue, and are not excreted by the kidney. Because of this storage, they can build up to toxic levels if too much is taken, especially vitamins A and D.