We undertook a question answer session with fitness experts and here are some of them
Q: How effective are water aerobics?
It depends on how hard you’re working. I think that intensity is the key. It’s likely that water aerobics aren’t as aerobically intense as regular classroom aerobics– so I’d recommend a longer duration of exercise (an extra 1/2 hour or as much as you can spare), more frequent exercise (5xs per week vs. 3-4xs), or adding resistance.
Q: What are good exercises for people with bad knees?
Swimming is great because it takes the pressure off the joints, allowing you to exercise without straining your knees. Aqua aerobics would also be an option. Neither are quite as aerobic as jogging, but they are much easier on your knees! 🙂 With your doctor’s permission, I’d also recommend strengthening your quadriceps, which help support the knee.
Dropping 5 pounds
Q: I am interested in dropping 5 pounds. What should I do?
This is hard to answer, because I don’t know what your current diet and exercise program is like. You also don’t mention how soon you’d like to lose the weight. Two pounds per week is a healthy weight loss, more than that (except when first beginning- you’ll lose more due to water weight loss) is not healthy or recommended.
Assuming you are in good physical health, try exercising aerobically, for at least 20 minutes, 3 times per week (preferably for as much as an hour, 5-6 times per week). Weight training is important, because by adding extra muscle, your body will naturally use up more calories. After 3 weeks, if you’d still like to lose more, modify your diet in small ways that you can live with. For example, try swapping your 2% milk for 1% or skim. Change to fat free salad dressing, or reduce the amount of dressing that you do use.
Q: How do I go about starting a fitness routine?
The first step that anyone who wants to start a fitness routine should take is to consult their physician. Next, I recommend reading Covert Bailey’s “Fit or Fat”. I really like walking, because almost anyone can do it, it’s inexpensive and it’s easy. You should choose an exercise or exercises that you’ll enjoy, because you’ll be more likely to stick to it that way. Fitness should be a lifelong habit. If you’re an introvert, go for solo activities, if you’re an extrovert, try out team sports or a walking or jogging club.
Q: What are some ways to beat the holiday bulge?
Continue your exercise program! Even if you do a little less, do a little every day. If you don’t already exercise, try it! Of course, another way to beat the holiday bulge is by not indulging in really fatty treats. Sometimes, this is beyond our willpower. What I’ve found that works for me is to limit my fatty and highly caloric foods to those that I truly love. If it doesn’t make your mouth water, pass it up! Another option is to just eat a little of the heavy foods and fill up on healthful foods like veggies and pasta (in a light sauce).
Q: What are some suggestions to stay motivated to exercise?
Well, that really depends on what motivates you. Personally, I keep in mind that great feeling of accomplishment and the energy boost I usually get after a great workout. I exercise to control my weight; to prevent stroke (it runs in my family), heart disease, and cancers; to relieve stress; and just to feel good.
Exercise helps relieve and prevent countless physical and psychological problems. Exercise is key to weight loss and weight control. Most people who lose weight and keep it off exercise regularly.
Getting Back On Track
Q: How do you get back on track after slacking off from working out?
As Nike says “Just do it!” Really. Start slowly if you haven’t worked out in a while. Do about half as much as you think you can, to avoid overexerting yourself (and feeling sore for days afterward). Be sure to warm up, stretch, cool down when you’re done working out and then stretch again. The post-workout stretch is the most important (as far as I’ve read) to prevent or at least lessen that post workout soreness. Good luck!