Fitness Facts and Exercise Tips

Whether you're just starting your fitness journey or looking to level up your routine, understanding the facts behind exercise can make all the difference. In this post, we break down the difference between strength training and aerobic exercise and provide some fitness facts.

Strength Training

• Facilitates a more active lifestyle by making you stronger.
• Protects muscles and bones during weight loss.
• Boosts metabolism.
• Improves muscle tone and balance.

Guidelines

• Select a weight you can lift 8 times on good form – but no more than 8 times – before you have to stop and rest your muscle.

Goal

• 2-3 days/week
  
• Exercise that uses major muscle groups of arms, legs, and trunk

Examples

• Can be as simple as using your own body weight, using handheld weights, or investing in a health club to learn circuit training on the machines. People with health concerns should discuss a weightlifting program with their doctor before getting started.

Aerobic Exercise

• Elevates heart and breathing rates.
• Increases your body’s ability to burn fat.
• Uses major muscle groups (arms, legs, trunk) in a sustained way

Guidelines

• Work hard enough to noticeably elevate your heart and breathing rate, but not so hard you can’t carry on a conversation. After 5-15 min, it should feel like the temperature has gone up a few degrees and perspiration will appear.

Goal

• 20-60 minutes of continuous exercise
  
• 3-5 days per week (according to the American College of Sports Medicine)

Examples

• Swimming
  
• Walking
  
• Gentle jogging
• Cycling
  
• Stair climbing
  
• Rowing

The Facts

• On average, if you walk two miles every other day for one year, you will lose about 10 pounds of fat.
• When you start an exercise program, you often lose inches before pounds because you are losing fat and increasing muscle (a good reason not to be a slave of the scale). 
• Regular, moderate exercise raises your metabolism during and after the activity — so you burn more calories several hours after you exercise.
• You don’t need to buy expensive equipment or join a health club—all you need is a good pair of walking shoes.
• You should incorporate both aerobic activity and strength training into your lifestyle.

Looking for exercise support?

If you're looking for personalized guidance and support on your exercise goals, consider scheduling a visit with a health coach at First Stop Health. They can help you build an exercise routine that fits into your lifestyle and keeps you motivated to keep going. 

Get started today.

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