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FITNESS REPORT EXPERT ADVICE Stay active during the week Q: On some weekends I never stop moving - swimming, blading, walking - but during the week, I don't exercise. Can I get the same benefit in two days that I would get from exercising an hour daily? A: Weekend workouts are great, but you're not going to significantly improve your fitness or ward off disease if you aren't active during the week, too, says Adam deJong, assistant director of preventive cardiology and rehabilitation at William Beaumont Hospital Health Center in Royal Oak, Mich. We suggest striving for at least 30 minutes of moderate physical activity 5 days a week or more. You don't have to become a gym rat to benefit: Enjoying a brisk half-hour walk on your lunch break or taking the dog for a 30-minute run counts. If your goal is to prevent weight gain, you'll need to increase that to at least 60 minutes of moderate to vigorous exercise, and watch your calories, as well. Before stepping up to this level of activity, however, be sure to consult your doctor - Rodale Copyright 2006. All rights reserved by New York Times Syndication Sales Corp. This material may not be published, broadcast or redistributed in any manner. Empty stomach, or snack before gym? See what works for you Q: Will I burn more fat if I exercise on an empty stomach? A: Yes, but don't expect any fat-melting miracles. When you exercise, your body burns both fat and carbohydrate calories. Recent studies show that working out on an empty stomach might burn a few more fat calories than when you work out an hour or two after eating - but total calorie burn is about the same. And, based on research so far, that's what really counts when it comes to fitting into a smaller size. What scientists don't yet know is whether an increase in fat burn alone could help you to lose weight faster or to shed more pounds over time. So the choice about when to eat is yours. I've found that I can do my 30- to 45-minute walks on an empty stomach no problem, but I need to fuel up before longer bike rides with my husband. To determine what's right for you, try this experiment: Eat a snack of about 200 calories - like a banana with peanut butter, whole grain crackers and lowfat cheese, or an energy bar - 1 to 2 hours before you exercise and then note how you perform. How long can you go before you feel tired? Can you pick up the intensity? The next day, work out without eating and note any differences. Exercising on an empty stomach can backfire by decreasing your calorie burn if you're too tired to complete your workout or slack off during it. Fitness Director Michele Stanten is a certified fitness instructor, author of "Firm Up in 3 Weeks," and creator of four exercise videos. - Rodale Copyright 2006. All rights reserved by New York Times Syndication Sales Corp. This material may not be published, broadcast or redistributed in any manner. |
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