Here's your Fitness FAQ Page!

1. What is the minimum number of days per week for exercise to be effective? Any number of days is better than none at all. However, 3 days is the minimum I would suggest in order to make a noticeable difference. Use a combination of both cardiovascular exercise (at least 20 min.) and resistance training (at least 30 minutes) and soon you’ll see positive changes in your health, attitude, and appearance.



2. How do I get rid of my lower belly stomach fat? Lower belly fat is typically the last area of fat to go. Diet and exercise are the keys in reducing excess body fat. In order to burn fat you have to create a caloric deficit; this means consuming fewer calories than your body is burning. In addition to diet, strength training will help to burn additional calories as well as increase your lean muscle mass.



3. What are sets and reps? A set is a group of repetitions done on an exercise. Example: If you are on the bench press and push the bar up and down 10 times…you've done 1 set of 10 reps.



4. What is your take on stretching? I strongly believe in stretching before and after exercise. Stretching helps to warm up the muscles and will help to prevent injuries



5. Is it possible to reduce the cellulite in my thighs? More than 85 percent of adult women develop some cellulite on their lower body. Although many theories exist as to what it is and why some women get it more than others, the fact remains that it is fat, and when you have less fat and more muscle you will have less cellulite. So do your cardio to burn fat off, eat right to minimize fat storage, and weight train to tighten up your muscles and increase your metabolism!



6. How do I treat a sports injury? Even if you are careful, injuries can still happen. Strain is a term describing damage to muscles and tendons. You will usually feel a sharp pain followed by an achy feeling. Sprains describe injury to joints and ligaments. Throbbing pain is felt accompanied by swelling and/or bruising. If you sustain an injury, it can take anywhere from 3 days to several months. If you feel that the injury isn't healing, be sure to see your physician. You can speed the healing process of most minor strains and sprains by following these principles: R-I-C-E.



7. Rest: Stop any activity that bothers the injured area. Wait until the injury is completely pain free before using it again. Ice: This reduces the swelling and pain. Ice the injured area for 15 minutes 3 or 4 times a day until the pain has subsided. Don't let the ice stand directly against your skin. Compression: Put pressure on the injury to help reduce swelling. Wrap the bandage or brace (you can get these at your local pharmacy) tight enough so you feel pressure but not so tight that you cut off circulation or feel numb. Elevation: Put the injured area above your heart (propping it up on a pillow or two works well). This helps drain fluids and reduce swelling.



8. How can I make exercise a habit? Make it fun…pick exercises you like to do. Work out with a friend or family member. If you work out alone…listen to music. Change up your exercise routine regularly to keep from getting bored.



9. Is there anything I can do to speed up my metabolism? Yes…eat smarter and exercise. Eating small frequent meals (5-6) throughout the day will help to keep your metabolism more active. Try to limit your meals to lean proteins and complex carbohydrates, excluding saturated fats whenever possible. Limit or cut out completely, your intake of processed grains and refined sugars. Eating this way will also allow your body to release its stored body fat to be used as energy. In addition, exercising with weights (resistance training) will increase your lean muscle mass…provided that you are meeting your nutritional needs. Muscle tissue burns most of your body’s calories. So, the more muscle you have…the faster your metabolism will become.