Serves: 5

Energize with Exercise

Paddling a canoe against a strong current can be done, but it will definitely take you longer to get to your destination. So it is with the relationship between weight loss and exercise. You can lose weight without regular exercise, but you won’t lose as much, it won’t happen as quickly and the weight loss won’t be maintained as long.

For overall health benefits and general fitness, experts recommend exercising three to five times per week, with each session lasting 20 to 30 minutes. The 20- to 30-minute portion of the activity should be aerobic or cardiovascular at your target heart rate, preceded by a 5-minute warm-up and followed by a 5-minute cool-down. When trying to lose weight, however, it is more effective to exercise five times per week and increase the time to 45 minutes to one hour.

Exercise that involves the entire body is the most helpful for weight loss, and many forms of exercise meet that objective. Walking, swimming and bicycling are good exercises for beginners or for those who have not exercised for some time.

Whatever exercise you choose, make sure it is one that you really enjoy so it will become a part of a healthful lifestyle. As with starting any regular exercise, check with your doctor first.

Record your daily exercise to keep yourself on track.

36 Key Questions: The Right Start Toward Getting Fit

When Shopping for a Health Club
1. What types of services and facilities are you interested in (aerobics classes, court facilities, pool, exercise machines, personal trainers)? Are the facilities well maintained?
2. If you know a member, get his or her honest, insider’s opinion.
3. Is the club in a convenient location?
4. Are the operating hours compatible with your lifestyle?
5. Visit during the time of day you would use the club. Is it overcrowded? Could you use the equipment you want to work out on?
6. Is the fitness staff well qualified? Do they have degrees or certifications in a health/fitness-related field? Are they trained in CPR and first aid?
7. Is the club reputable? How long has it been around? Do the management and personnel change often?
8. Do you have to sign a membership contract? Make sure that you understand the commitment you’re making and that all of your questions are answered before signing. Get a copy of your agreement.
9. What membership dues payment options do you have? Who are you actually paying?
10. What is the club’s cancellation policy?
11. Try before you buy! Does the club offer a free trial membership?

When Looking for a Personal Trainer
12. Is the trainer certified through a reputable organization such as ACE (American Council on Exercise) or ACSM (American College of Sports Medicine)?
13. Is the trainer certified in CPR and first aid?
14. Does the trainer have his or her own equipment or access to equipment? Can the trainer come to your club to work with you?
15. Can the trainer supply you with references from current and past clients?

When Looking into Exercise Classes
16. Are you familiar with the type of class (step, low impact)? If not, is the instructor willing to spend some time before class to give you a few pointers?
17. Is the format of the class safe? Does it include warm-up, stretching, and cardiovascular portions and a cool-down?
18. Is the class area big enough to safely accommodate the number of participants?
19. Does the floor of the aerobics area provide shock absorption to prevent injury? Athletic shoes specifically designed for and labeled as aerobic are the best choice for safety.
20. Are the instructors well qualified? Do they have instructor certifications through a reputable organization?
21. Try a class to see how you like the format and instructor.

When Purchasing Home Exercise Equipment
22. Is the store knowledgeable and reputable in the fitness and exercise equipment industry?
23. Can the sales staff explain how each piece of equipment works and what the differences are between models within a line or from different manufacturers?
24. Can you try the equipment in the store?
25. What are the store polices regarding trial use of equipment at home or returns?
26. Are electrical and outlet requirements for electrically run equipment (such as a treadmill) fully explained before purchasing?
27. Are product guarantees or warranties explained?
28. Does the store deliver and set up the equipment?
29. Who would repair equipment--the store itself? Or do they send it out? Who pays for pickup and delivery? How long would you have to wait for repairs? Are repair charges explained?

When Purchasing Exercise/Fitness Tapes
30. Is the workout appropriate for your fitness level?
31. Does the workout require any equipment such as a step or toning apparatus?
32. Do you have enough room to do routines safely?
33. If your floor surface carpeted to provide any shock absorption?
34. Is the instructor knowledgeable and reputable in the health and fitness industry? If not, does he or she credit someone with providing training for the workout? (This would apply, for example, to celebrity tapes.)
35. As your fitness level increases, can you vary the routine to keep it challenging? Does the instructor offer tips on varying the workout to suit different levels of fitness?
36. Video rental stores and libraries now offer exercise tapes check one out and try it at home first.

From "Betty Crocker's Best of Healthy & Hearty Cooking." Text Copyright 1998 General Mills, Inc. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved.

More Recipes from the Betty Crocker's Best of Healthy & Hearty Cooking Cookbook:
1. Nutrition Through the Life Cycle
2. Meal Planning
3. Shaping up your Favorite Recipes
4. Stocking Up
5. Healthy Eating Out of the House and on the Road
6. A Guide to the Food Pyramid
7. Learning the Nutrition Facts
8. Energize with Exercise
9. The Framework--A Healthy Attitude