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By Melissa Tennen, HealthAtoZ writer
You know you should exercise. But there are always excuses, keeping you from living your best life and warding off life-threatening diseases. Here, we talk with John Acquaviva, Ph.D., associate professor of health and human performance at Roanoke College in Salem, Va.
I don't have time. How do I fit exercise into my schedule?
John Acquaviva: Time is a factor for everyone. Make time to work out as you would a business appointment or a date. That is, literally schedule it in your daily planner. Also, having to drive to a health club takes time and effort. So consider purchasing home equipment such as a treadmill. This way, you can exercise before work or during your favorite evening TV program.
Should I weight train or do cardio, like walking?
Acquaviva: If time is limited, then focus on cardio rather than weight training because it will give you the most health benefits, such as being good for your heart and your bones.
Cardio workouts will help you burn calories even at rest. That's because muscles are bigger and need more calories during a hard workout and afterwards. When you do something with more intensity, like jogging rather than walking, you make your bones stronger.
Can I spot-reduce?
Acquaviva: No, it's not possible. You cannot spot-reduce the stomach by doing sit-ups for example. Actually exercise burns calories all over the body. It doesn't take fat at any one point. For example, if a guy cycles, it's going to take the weight off all of him not just his legs. When the body uses fat for energy, it doesn't know how to spot-reduce.
Isn't it just no pain, no gain?
Acquaviva: It should be no fatigue, no gain. There should never be pain as in "Ouch! This hurts." However, there should be fatigue, which may be somewhat uncomfortable at times, but not painful.
Fatigue from intensity means results. Pain means there is something wrong, that some injury has occurred. You should be kind to your body. You should listen to your body and learn the difference between fatigue and pain. This is how change takes place in the body.
Further, soreness means growth is occurring. It's just a normal reaction from a hard workout. It's very normal, especially in first few days of a workout program. Any type of exercise may cause soreness. Eventually, your body gets used to it. The best thing to do is stretch, and then go through the activity.
How do I deal with this soreness?
Acquaviva: Vary it with light exercise routines, such as walking or slow jogging, and stretching the sore muscles 3 or 4 times per day. But don't become sedentary; that will only prolong the soreness.
Can I over-train?
Acquaviva: Once you are in a routine, it is difficult to over-train. In fact, most people who over-train are long-distance runners, or the elite athletes. A common way to over-train is by simply doing too much too soon in the first stages of the exercise program. To avoid this, slowly progress and avoid strenuous weight training for the first week or two.
If I'm exercising, why can't I eat what I want?
Acquaviva: It's far easier to consume calories than to burn them. For 30 minutes of jogging at moderate speed, you burn 300 calories. You can get that 250 in one scoop of ice cream. You still need to be mindful even if you are exercising.
People think that if they eat salad once a month, then they are OK. You can't just eat healthy for one day. A salad doesn't make up for eating four hot dogs at lunch. Include nutritious foods in your daily diet like fruits and vegetables.
What about those weight loss pills and special diets?
Acquaviva: We really have to get over the silver bullet theory. There is no way to get our quick fix.
When it comes to working out, people think, "This is it. This machine is going to help me look the way they do on magazine covers." But for these magazines, they find people who have great proportions. They find guys who are defined, but yet not too muscled to where it looks impossible, thus making it more appealing to the reader. They find women with firm abs for the same reason. But these people make their living as models and are paid to look that way.
Looking and feeling good has to be earned. It has to be a part of your daily life. People think there must be a quick fix. We continue to spend money only to have our hopes dashed and lose money at the same time.
It's about doing 60 minutes of exercise most days per week, and looking for every chance to fit exercise into your day (e.g., taking the stairs) as well as eating right. There is not a magic bullet for quick exercise results and weight loss, so stop looking for it.
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External Sources
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Roanoke College
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American Council on Exercise
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Dietary Guidelines for Americans, 2005
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This article was reviewed and updated June 2007.
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