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EXERCISING TO STAY FIT AND SLIM: QUESTIONS MOST COMMONLY ASKED

Here are a few questions about exercise that are frequently asked:

Q: Why is a 20-minute workout better than two 10-minute workouts?

A: Twenty continuous minutes is the minimum amount of time needed to produce a cardiovascular training effect.

Q: If your training heart rate is a range, how do you determine where in the range to exercise?

A: You can exercise so your heart rate is anywhere above the minimum, but the higher you are within your heart rate range, the better. Remember to monitor yourself so you don't go above the maximum rate.

Q: Does walking help to firm up fat?

A: You cannot "firm up" fat, but brisk walking does burn fat, and also helps to firm up muscles. Walking at your training heart rate will give you all the benefits of aerobic exercise.

Q: Is there a certain amount of time you need to wait between exercise sessions?

A: There is no set time you should wait between aerobic exercise sessions, but adequate rest ensures that workouts will be of high quality. Most exercisers work out once a day.

Q: Should I stretch before or after I've worked out?

A: Either is fine, but both is best. Stretching should be a part of your daily exercise program, and should also be done after your cool-down. Stretching before you work out prepares your muscles for exercise; however, you may get more of a stretch and potentially more benefit from a muscle that has been warmed by your workout.

Q: Why can't I use my aerobic shoes for walking or running?

A: Aerobic shoes are not designed for walking or running. The sole of an aerobic shoe is narrower and there isn't enough support. But the flared heel of a running shoe dissipates the force of running over the entire foot, and the wide sole provides better footing than an aerobic shoe.

Q: How will I know when I've reached my training heart rate during exercise?

A: The best way to keep track of your training heart rate is to stop and check your pulse. Do this quickly, because your heart rate will begin to drop shortly after you stop moving.

Q: Why do I get out of breath when I exercise?

A: That out-of-breath feeling is not generally due to a problem in the lungs, but rather is related to the inability of the heart to properly deliver enough blood and oxygen to the muscles. Remember not to exercise past the point where you can speak easily.

Q: What happens if I drop my exercise program for a month?

A: You may feel as if you are starting at square one again, since you lose fitness about twice as fast as you build it up. Remember, if you don't use it, you'll lose it - quickly.

Q: What if I'm sick?

A: It is better not to exercise if you're ill or have a fever or muscle aches, since your body is already under stress and additional stress could be harmful. After even a minor illness, you should resume your exercise program cautiously. Although you may be anxious to get started again, cut your program back by one-third if you've missed more than a week of exercise, and check with your doctor before resuming if you've been extremely sick. Don't be discouraged if you seem more out of shape than you want to be. The wisest thing is to build up to your previous fitness level carefully.

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WEIGHT LOSS/BODY-BUILDING