Fitness

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• QWill weight training give me big muscles if I am a woman?

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  A St Francis Medical Center answered

  No matter how much weight training you do, women will ultimately have less muscle mass and about 30% less strength than males. That’s just physiologically the way it is and involves the upper body more than the lower body. The cross-sectional muscle mass in males is 60% to 85% more than what the average female has and that is just something we can’t overcome.

  Trinity Health is a Catholic health care organization that acts in accordance with the Catholic tradition and does not condone or support all practices covered in this site. In case of emergency call 911. This site is educational and not a substitute for professional medical advice, always seek the advice of a qualified health care provider.

• QHow much physical activity should I do for good health?

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  A Brian Sutton , NASM Elite Trainer , Sports Medicine, answered on behalf of National Academy of Sports Medicine

  The 2008 Physical Activity Guidelines for Americans represents the most current and comprehensive set of guidelines to date to help Americans improve their health through appropriate physical activity and exercise. The guidelines, which are based on scientific evidence, recommend adults engage in 150 minutes a week (30 minutes 5 days a week) of moderate-intensity activity (i.e., brisk walking) to help improve their overall health and fitness and reduce their risk for developing numerous chronic diseases (such as heart disease, cancer, osteoporosis, and type 2 diabetes). The guidelines also recommend that if adults exceed 300 minutes a week of moderate-intensity activity or 150 minutes a week of vigorous-intensity activity, then they will gain even more health benefits.

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• QHow can I improve my fitness levels?

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  A Int'l Health, Racquet & Sportsclub Association (IHRSA) answered

  Adding just a few minutes of activity each day can begin to improve fitness levels. Physical activity guidelines suggest that in order to achieve health benefits, American adults should try to accumulate 2 1/2 hours per week of moderate physical activity (or 1 1/4 hours of vigorous activity) and engage in activities that strengthen the major muscles of the body twice per week.

  Whether you exercise moderately for 30 minutes five times per week or vigorously for 25 minutes three times per week, the overall goal is to accrue minutes of physical activity.

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• QIs fitness more important than weight?

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  A National Academy of Sports Medicine answered

  Obtaining optimal fitness is more important than obtaining optimal weight. Often, these two move in unison; as you become fitter, you are at an optimal weight, as you gain weight you are likely less fit. However, you can be fit and be classified as overweight, and you can have the appearance of being an appropriate weight and be unfit.  

  Fitness is described as having a good health or physical condition secondary to exercise or nutrition. Optimal weight, however, does not mean you are in good health or in good physical condition; in fact, it is quite possible to be in poor health and poor physical condition even at an optimal weight. The best bet is to maintain a healthy diet and participate in regular physical activity. If you do, you will become physically fit and potentially obtain optimal weight.

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• QHow can physical activity help me maintain my health?

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  A National Academy of Sports Medicine answered

  Physical activity is important for everyone. The health benefits are vast, and include decreased blood pressure, improved blood sugar levels, lower triglyceride levels, less joint pain, and increased levels of energy. Physical activity lessens the risk of chronic diseases, which are responsible for five of the leading six causes of death in the United States. Just losing as little as 10 percent of your total body weight can show significant health benefits.

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• QHow can I stay active if I have a chronic illness?

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  A Mercy Health answered

  Because of the symptoms they experience, those who live with chronic illness may find it challenging to get regular physical activity. The American Diabetes Association (ADA) and the American Heart Association (AHA) offer the following tips:

  • Look for opportunities to be more active during the day. Walk the mall before shopping, take the stairs instead of the escalator or take 10 to 15 minute breaks for walking or some other activity while watching TV or sitting.
  • Don't get discouraged if you stop for a while. Get started again gradually and work up to your old pace.
  • Don't participate in physical activities right after meals or when it's very hot or humid.
  • It is recommended that people with diabetes check blood glucose before and after activity (if it’s too low, eat a piece of fruit, a few crackers, or drink a glass of milk) and carry a snack to eat if you’ll be active for a few hours or more. If you have one, wear your medical alert I.D.
  • You can do this even if you've been sedentary for a long time, are overweight, have a high risk of coronary heart disease, or some other chronic health condition. See your doctor for a medical evaluation before beginning a physical activity program.

  In addition to getting regular physical activity, developing, and maintaining a relationship with a primary care physician (PCP) who can coordinate your care is vital to your good health.

  Trinity Health is a Catholic health care organization that acts in accordance with the Catholic tradition and does not condone or support all practices covered in this site. In case of emergency call 911. This site is educational and not a substitute for professional medical advice, always seek the advice of a qualified health care provider.

• QHow can I make sure I do enough physical activity every week?

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  A Univ. of Nev. School of Medicine, Family Medicine answered

  When it comes to getting the physical activity you need each week, it's important to pick activities you enjoy and that match your abilities. This will help ensure that you continue to do them and derive the maximum health benefit of being active. If you have a disability, please check with your health care provider before engaging in something new.

  • Try to do a variety of activities to make physical activity more enjoyable and reduce your risk of injury.
  • Regular physical activity can still be safe and beneficial even if you have problems doing normal daily activities, such as climbing stairs or walking.
  • If you have to take a break from your regular workout routine because of an illness such as the flu, be sure to start again at a lower level and slowly work back up to your usual level of activity.
• QHow much exercise should I get each week?

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  A UCLA Health answered

  The more you move your limbs, the better. Walking for 20 minutes 5 days a week can help reduce your risk of developing Alzheimer’s disease, osteoporosis, heart disease and diabetes. However, be careful not to overstress your body and joints, and always consult your doctor before starting a new exercise program.

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• QHow can I stay hydrated if I'm physically active?

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  A Mercy Health answered

  Following are some tips on the best ways to stay hydrated:

  • Water should be the beverage of choice. A water bottle can be kept in the car, on a bike, at the beach, in the garden or at the golf course. Keeping a water bottle is environmentally smart and water is void of calories. Save the sports drinks for exercising more than an hour or during high heat and humidity.
  • Fruits and veggies contain water too. Watermelon, grapes, berries, bell peppers, tomatoes and other juicy produce contain tons of water.
  • Be aware of alcohol. Alcoholic beverages can lead to additional fluid losses. For every alcoholic drink have one non-alcoholic drink. Remember to drink in moderation. The American Heart Association recommends up to two drinks per day for men and one drink per day for women.
  • Thirst and dry mouth can be signs of mild dehydration. People should drink even if they don't feel thirsty. It’s important to drink regularly throughout the day.

  Trinity Health is a Catholic health care organization that acts in accordance with the Catholic tradition and does not condone or support all practices covered in this site. In case of emergency call 911. This site is educational and not a substitute for professional medical advice, always seek the advice of a qualified health care provider.

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