Exercise-FAQ

For optimal health, it’s recommended to get at least 150 minutes of moderate aerobic activity (e.g., brisk walking or cycling) or 75 minutes of vigorous aerobic activity (e.g., running or swimming) per week, combined with muscle-strengthening activities on at least two days. The goal is to engage in a mix of cardio and strength training exercises to improve heart health, build muscle, and maintain overall fitness.

Aerobic exercise involves prolonged, steady activities that increase your heart rate and breathing, improving cardiovascular health. Examples include walking, jogging, swimming, and cycling.

Anaerobic exercise consists of short, intense bursts of activity that rely on energy stored in your muscles rather than oxygen, building strength and power. Examples include weightlifting, sprinting, and high-intensity interval training (HIIT).

Both types of exercise are important for overall fitness—cardio for heart health and endurance, and anaerobic exercises for muscle strength and fat-burning.

Yes, it’s possible to lose weight through diet alone by consuming fewer calories than your body needs. However, exercise accelerates weight loss, boosts metabolism, improves body composition, and helps maintain lean muscle mass. Exercise also provides numerous health benefits, such as improved cardiovascular health, mental well-being, and stronger muscles and bones, which make it an essential part of a healthy lifestyle.

There is no definitive “best” time to exercise—it depends on individual preferences and schedules. However:

• Morning workouts may help increase energy levels and consistency, and can boost metabolism for the day.
• Afternoon or evening workouts might improve performance due to higher body temperature and may also help relieve stress accumulated during the day.

Ultimately, the best time to exercise is whenever you can consistently fit it into your schedule.

The length of a workout depends on your fitness goals and current fitness level. As a general guideline:

• Cardio sessions: 30 to 60 minutes of moderate activity (e.g., brisk walking) is a good target.
• Strength training sessions: 45 to 60 minutes focusing on different muscle groups is effective.
• For HIIT or high-intensity workouts, sessions can be shorter (20-30 minutes) due to the intensity.

It’s better to focus on the quality and consistency of your workouts rather than the duration alone.

Yes, you can still see results with 2-3 workouts per week if the sessions are well-structured and include both strength and cardio exercises. This approach can improve fitness and health, though it may take longer to see significant results compared to more frequent workouts. For best results, ensure that your workouts are challenging, and complement them with a balanced diet and adequate rest.

Yes, walking is an excellent form of low-impact aerobic exercise that can help maintain heart health, improve circulation, aid weight loss, and boost mental well-being. To maximize benefits, aim for at least 30 minutes of brisk walking most days of the week. For more comprehensive fitness, it’s also beneficial to include strength training and flexibility exercises.

It’s recommended to change your workout routine every 6 to 8 weeks to prevent plateaus and to continuously challenge your body. Varying your exercises also prevents overuse injuries, keeps workouts interesting, and allows different muscle groups to be targeted. You can change the intensity, type of exercises, or the duration to keep your routine effective.

Before a workout: A light meal or snack that includes carbohydrates and a small amount of protein is ideal for fueling your body. Examples: a banana with peanut butter, oatmeal, or a small yogurt with fruit. Eat about 30-60 minutes before your workout.

After a workout: It’s important to refuel with a meal that includes both protein and carbohydrates to aid in muscle recovery and replenish glycogen stores. Examples: a protein shake with fruit, grilled chicken with vegetables, or a sandwich with lean protein. Eat within 30-60 minutes post-workout.

Rest is crucial for recovery and muscle growth. Without sufficient rest, you increase the risk of injury, overtraining, and fatigue. It’s recommended to have at least one or two rest days per week and to alternate between different muscle groups to avoid overworking the same areas. Incorporating rest helps the body repair tissues, adapt to new exercises, and improve overall performance.

No, you don’t need to work out every day to stay healthy. In fact, rest days are essential for recovery and injury prevention. Aim for at least 3-5 days of exercise per week, incorporating both cardio and strength training. On non-exercise days, light activities like walking or stretching can help keep your body active without intense exertion.

For beginners, focus on exercises that build foundational strength and cardiovascular endurance. These include:

• Walking or light jogging for cardio.
• Bodyweight exercises like squats, lunges, push-ups, and planks to build muscle.
• Yoga or stretching to improve flexibility and balance.
• Cycling or using an elliptical for low-impact cardio.

Start slowly, focus on proper form, and gradually increase intensity as your fitness level improves.

Signs of overtraining include:

• Persistent fatigue or feeling constantly tired, even after rest.
• Decreased performance despite consistent effort.
• Irritability or mood swings.
• Difficulty sleeping or insomnia.
• Frequent injuries or muscle soreness that doesn’t go away.
• Elevated heart rate during rest.

If you experience these symptoms, it’s essential to take rest days, adjust your workout intensity, and focus on recovery.

It’s best to do dynamic stretching before exercise to warm up your muscles and prepare your body for movement. Dynamic stretches involve movements like leg swings or arm circles.

After exercising, static stretching is ideal for cooling down and increasing flexibility. Static stretches involve holding a stretch position for 20-30 seconds to help relax muscles and improve range of motion.

Yes, tracking your progress is important because it helps you:

• Stay motivated and committed to your goals.
• See how far you’ve come over time.
• Identify areas where you can improve or adjust your routine.
• Prevent plateaus by regularly challenging yourself with new goals.

You can track progress by monitoring performance (e.g., weight lifted, running distance), body measurements, or how you feel during and after workouts.