ACE Fitness Q and Ahttps://www.acefitness.org/resources/everyone/blog/https://www.acefitness.org/images/header_logo.gifThe ACE Fitness Q&A section provides responses to some of the most frequently asked questions related to health, fitness, nutrition, and weight control. Whether you are a professional in the fitness industry or a health conscious consumer looking for additional information, we've got the answers you're looking for. Questions included in this section may be helpful for those preparing for certification exams.(c) 2026, American Council on Exercise. All rights reserved.Cardiovascular ExerciseCan you offer some basic guidelines for avoiding overuse injuries associated with running?<img src='http://www.acefitness.org/images/running.jpg' align='right' vspace='3' hspace='3' /> Ge...https://www.acefitness.org/resources/everyone/blog/Cardiovascular ExerciseQ. Does aerobic exercise suppress a person's appetite? Some experts say it does, others say it doesn't. Who's right?<p></p> A: The vast majority of studies have demonstrated that caloric intake is usually unchanged ...https://www.acefitness.org/resources/everyone/blog/Cardiovascular ExerciseQ: Can a person be too flexible?<p></p> A: Some evidence exists that an excessive level of flexibility can result in a decreased de...https://www.acefitness.org/resources/everyone/blog/Cardiovascular ExerciseQ: Does an aerobic workout cause an individual's resting metabolic rate to stay elevated for a long time after a workout (the so-called ''after burn'' effect)?<p></p> A: In general, the available scientific data indicate that the amount of energy expended af...https://www.acefitness.org/resources/everyone/blog/Cardiovascular ExerciseQ: Does regular participation in aerobic exercise lower an individual's risk of developing cancer?<p></p> A: While it has not been shown that a given level of physical activity per se can reduce o...https://www.acefitness.org/resources/everyone/blog/Cardiovascular ExerciseQ: How much improvement in aerobic capacity can a person typically expect to experience, and how long does it take?<p></p> A: The amount of improvement in aerobic capacity (i.e., VO<sub>2</sub> max) that can be ex...https://www.acefitness.org/resources/everyone/blog/Cardiovascular ExerciseQ: I just began a step aerobics class. Can you provide some basic guidelines to follow so that I don't hurt myself?<p></p> A: To avoid placing yourself at risk for injury, you should adhere to the following bench-...https://www.acefitness.org/resources/everyone/blog/Cardiovascular ExerciseQ: I sweat profusely (literally dripping wet) during my aerobic workout. Is this an indication that I'm out of shape?<p></p> A: The reason for profuse sweating is that body core temperature becomes significantly elev...https://www.acefitness.org/resources/everyone/blog/Cardiovascular ExerciseQ: Is it true that a low level of aerobic fitness is associated with a shorter life span?<p></p> A: Confirmation for such a conclusion comes from research conducted at the Institute for Ae...https://www.acefitness.org/resources/everyone/blog/Cardiovascular ExerciseQ: What causes the pain in my side that occurs suddenly while I am running and how can I prevent it?A: The pain that you've described is referred to as a &quot;side stitch&quot;. <br/><br/> No clear-c...https://www.acefitness.org/resources/everyone/blog/Cardiovascular ExerciseQ: What is a ''second wind''?<p></p> A: No matter how fit you are, the first few minutes into vigorous exercise you'll feel some...https://www.acefitness.org/resources/everyone/blog/Cardiovascular ExerciseQ: What is cross training and does it offer any significant benefits?<p></p> A: Cross training is typically defined as an exercise regimen that uses several modes of tr...https://www.acefitness.org/resources/everyone/blog/Cardiovascular ExerciseQ: Will I lose body fat more efficiently by performing my aerobic workouts at a low, rather than a high, intensity?<p></p> A: Many aerobic exercise programs and videos feature low-intensity workouts which purport t...https://www.acefitness.org/resources/everyone/blog/Cardiovascular ExerciseQ: Is step aerobics hard on your lower extremities?A: Research examining common injuries among step training instructors suggests that most injuries ar...https://www.acefitness.org/resources/everyone/blog/Cardiovascular ExerciseQ: Why is an elevated heart rate alone not always a valid indicator of an effective aerobic-training stimulus?<img src=http://www.acefitness.org/getfit/images/elevated_heart_rate.jpg align=right vspace=3 hspace...https://www.acefitness.org/resources/everyone/blog/Exercising with Health ChallengesQ: Could you please provide general exercise recommendations and guidelines for asthmatics?<p></p> A: Most pulmonary experts suggest that the first step in formulating an exercise program fo...https://www.acefitness.org/resources/everyone/blog/Exercising with Health ChallengesQ: How can one distinguish cardiac chest pain from non-cardiac chest pain?<p></p> A: Usually, the main symptom of a heart attack is a heavy, squeezing, constricting, burning...https://www.acefitness.org/resources/everyone/blog/Exercising with Health ChallengesQ: What constitutes an appropriate aerobic exercise prescription for a pregnant woman?<p> A: The Amercian College of Obstetricians and Gynecologists (ACOG) has established guidelines fo...https://www.acefitness.org/resources/everyone/blog/Exercising with Health ChallengesQ: I was diagnosed with type 2 diabetes. On a recent blood test, something called hba1c was elevated. What is the hba1c and what does it measure?<img src=http://www.acefitness.org/getfit/images/sugar.jpg align=right vspace=3 hspace=3> A: The Hb...https://www.acefitness.org/resources/everyone/blog/Exercising with Health ChallengesQ: Is 'retro-cycling' a good activity for individuals with knee problems?<img src=http://www.acefitness.org/getfit/images/retro_cycling.jpg align=right vspace=3 hspace=3>A: ...https://www.acefitness.org/resources/everyone/blog/Exercising with Health ChallengesQ: Please explain what happens during an asthma attack and what steps one can take to avoid experiencing an attack during exercise.<img src=http://www.acefitness.org/getfit/images/asthma1.jpg align=right vspace=3 hspace=3> While th...https://www.acefitness.org/resources/everyone/blog/General ExerciseQ. Explain why warming up is so important.<p></p> A: Several physiological and practical reasons exist for warming up prior to engaging in mo...https://www.acefitness.org/resources/everyone/blog/General ExerciseQ. What effect, if any, does exercising in air pollution have on my workout performance?<p></p> A: A by-product of extremely complex chemical reactions, air pollution can negatively impac...https://www.acefitness.org/resources/everyone/blog/General ExerciseQ.I heard ACSM has recently issued a new edition of its exercise guidelines. Were any changes made regarding risk-factor assessment?A.It can be difficult to keep up with the latest guidelines and standards. This is particularly tr...https://www.acefitness.org/resources/everyone/blog/General ExerciseQ: Does any proof exist that exercise can help a person live longer?<p></p> A: Absolutely. In fact, one of the largest study measuring fitness ever conducted found th...https://www.acefitness.org/resources/everyone/blog/General ExerciseQ: How important are the warm-up and cool-down portions of a workout?<p></p> A: Warm-up and cool-down activities should be an essential part of all exercise programs.<...https://www.acefitness.org/resources/everyone/blog/General ExerciseQ: Should I train my abdominal muscles every day? Also, how many repetitions of crunches should I optimally perform?<p></p> A: You should treat your abdominal muscles like any other muscle group, which means you sho...https://www.acefitness.org/resources/everyone/blog/General ExerciseQ: What is overtraining? Are there any easy-to-recognize signs or symptoms of overtraining?<p></p> A: Overtraining is a term that is used to express a situation when an imbalance occurs betw...https://www.acefitness.org/resources/everyone/blog/General ExerciseQ: What is the Pilates Method of exercising?<p></p> A: The Pilates Method is a system of movement and exercise, widely used by dancers, that wa...https://www.acefitness.org/resources/everyone/blog/General ExerciseQ: What is VO<sub>2 </sub> max and why is it important?<p></p> A: If you increase the intensity of exercise, a number of things happen in your body. <p><...https://www.acefitness.org/resources/everyone/blog/General ExerciseQ: What steps can an individual take to avoid heat injury when exercising in a hot environment?<p></p> A: A potential health hazard of exercising in warm weather exercise is heat injury. <p></p>...https://www.acefitness.org/resources/everyone/blog/General ExerciseQ: When is the best time to exercise? I have heard that if you are overweight you should exercise after you eat, and if you are at the weight you want, you should exercise before you eat. Does it matter? And, if it does, why and how?<p></p> A: Like many of the factors attendant to exercise, wellness and nutrition, a considerable a...https://www.acefitness.org/resources/everyone/blog/General ExerciseQ: Given the fact that it doesn’t distinguish between lean body weight and fat weight, why is body mass index so widely used to determine ideal body weight?<img src=http://www.acefitness.org/getfit/images/cross.jpg align=right vspace=3 hspace=3> A: Body m...https://www.acefitness.org/resources/everyone/blog/General ExerciseQ: I’ve heard that exercise can help control hypertension. How much and what type of exercise is recommended for individuals with hypertension?<img src=http://www.acefitness.org/getfit/images/hypertension.jpg align=right vspace=3 hspace=3> A:...https://www.acefitness.org/resources/everyone/blog/General ExerciseQ: Is it possible to selectively train your lower abdominal muscles?<img src=http://www.acefitness.org/getfit/images/lower_abs.jpg align=right vspace=3 hspace=3>A: Base...https://www.acefitness.org/resources/everyone/blog/General ExerciseQ: Should I exercise when I have aches and pains?<p><img src="../../getfit/images/sore.jpg" alt="" hspace="3" vspace="3" align="right" /> A: Muscle s...https://www.acefitness.org/resources/everyone/blog/General ExerciseQ: Should stretching be included in the warm-up portion of a group exercise class or should it be used exclusively during the cool-down to enhance flexibility?<img src=http://www.acefitness.org/getfit/images/stretch.jpg align=right vspace=3 hspace=3> A: Av...https://www.acefitness.org/resources/everyone/blog/General ExerciseQ: What are the benefits of cross training and how can I incorporate it into my training routine?<img src=http://www.acefitness.org/getfit/images/cross.jpg align=right vspace=3 hspace=3> A: Incorp...https://www.acefitness.org/resources/everyone/blog/General ExerciseQ: What are the benefits of varying your workout routine?<img src=http://www.acefitness.org/getfit/images/varying_workout.jpg align=right vspace=3 hspace=3>A...https://www.acefitness.org/resources/everyone/blog/General ExerciseQ: Why hasn’t the government taken steps to stop the deceptive advertising practices commonly used by companies selling various weight-loss products and programs?<img src=http://www.acefitness.org/getfit/images/pills.jpg align=right vspace=3 hspace=3> A: With a...https://www.acefitness.org/resources/everyone/blog/Math Formulas & CalculationsQ. How do I measure resting and exercise heart rates? What is the Karvonen Formula?<p>A: The resting heart rate is most accurately assessed when measured for a full minute first thin...https://www.acefitness.org/resources/everyone/blog/Math Formulas & CalculationsQ. How do you calculate body mass index?<p> A: To calculate body mass index (BMI), divide your weight by your height squared. (The units mus...https://www.acefitness.org/resources/everyone/blog/Math Formulas & CalculationsQ: Can you provide some examples of food labels and nutrition calculations?<p style="text-align: center;"><img src="../../fitnessqanda/images/336.gif" alt="" align="middle" />...https://www.acefitness.org/resources/everyone/blog/Math Formulas & CalculationsQ: How do I determine body fat calculations for body fat percentage?<p>To determine body fat calculations, use the following examples. <p></p> <b>Terminology:</b> <p...https://www.acefitness.org/resources/everyone/blog/Math Formulas & CalculationsQ: What are Absolute VO<sub>2</sub> max and Relative VO<sub>2</sub> max?<p>A: Absolute VO<sub>2</sub> max – maximum oxygen uptake expressed in absolute terms without regard...https://www.acefitness.org/resources/everyone/blog/Math Formulas & CalculationsQ: What are the common caloric conversions?<p>Here are caloric equivalents: </p> <p>1 pound = 3500 kcal<br> 1 gram fat = 9 kcal<br> 1 gram c...https://www.acefitness.org/resources/everyone/blog/MiscellaneousQ. I'm trying to help my friend stick to her resolution to exercise regularly. Can you pass along some tips that will help her stick to it?<br><br><img src="http://www.acefitness.org/images/friends.jpg" align=right vspace=3 hspace=3> <s...https://www.acefitness.org/resources/everyone/blog/MiscellaneousQ: Are there any risks associated with excess protein consumption?<p></p> A: The human body is unable to store extra protein. Protein consumed in excess of the body'...https://www.acefitness.org/resources/everyone/blog/MiscellaneousQ: How much protein do athletes really require?<p></p> A: At least two issues need to be addressed when discussing the protein needs of an athlete...https://www.acefitness.org/resources/everyone/blog/MiscellaneousQ: What is an HRA and do you think I need one?<p></p> A: For most individuals, aerobic exercise is a very safe endeavor. For a few people, howev...https://www.acefitness.org/resources/everyone/blog/MiscellaneousQ: What is the best way to become heat-acclimated?<p></p> A: The best method for acclimating to the heat is to exercise aerobically in a hot environm...https://www.acefitness.org/resources/everyone/blog/MiscellaneousQ: What is the significance of the waist-to-hip ratio measurement from a health risk perspective?<p></> A: Recent data indicate that the pattern of fat distribution throughout the body is an impor...https://www.acefitness.org/resources/everyone/blog/MiscellaneousQ: Any advice for handling a strange dog that approaches while I am jogging?<img src=http://www.acefitness.org/getfit/images/strange_dog.jpg align=right vspace=3 hspace=3>A: Ap...https://www.acefitness.org/resources/everyone/blog/MiscellaneousQ: What assumptions are typically made with submaximal aerobic fitness tests and what impact do such assumptions have on the accuracy of the test results?A: The validity of the results of all submaximal fitness tests rests on several assumptions:<p></p> ...https://www.acefitness.org/resources/everyone/blog/MiscellaneousQ: What causes muscle soreness and how is it best relieved?<br><br><img src="http://www.acefitness.org/images/soreness.jpg" align=right vspace=3 hspace=3> A...https://www.acefitness.org/resources/everyone/blog/MiscellaneousQ: What exactly is a concussion and how long should a child be held out of athletic competition after sustaining a minor concussion?<img src=http://www.acefitness.org/getfit/images/concussion.jpg align=right vspace=3 hspace=3>A: A c...https://www.acefitness.org/resources/everyone/blog/NutritionQ: One of the more common perceptions in some fitness circles is that strength training individuals lose weight because one pound of muscle can burn approximately 30-50 calories per day. Is this claim valid?<P><IMG style="MARGIN: 0px 0px 10px 10px" height=324 src="http://www.acefitness.org/getfit/images/bu...https://www.acefitness.org/resources/everyone/blog/NutritionQ: Please settle an argument. Is beer a good post-workout drink?<img src=http://www.acefitness.org/images/beer.jpg align=right vspace=3 hspace=3> A: It may taste g...https://www.acefitness.org/resources/everyone/blog/Sports/Outdoor ActivitiesQ: A friend and I are thinking about hiking the John Muir Trail through California this summer. Can you offer some tips on how to make hiking a safe fitness activity?<br><br><img src="http://www.acefitness.org/images/hiking.jpg" align=right vspace=3 hspace=3> <st...https://www.acefitness.org/resources/everyone/blog/Sports/Outdoor ActivitiesQ: Can you please provide some basic guidelines or tips that will help me successfully complete my first 10K road race?<img src=http://www.acefitness.org/getfit/images/first_10k.jpg align=right vspace=3 hspace=3>A: Here...https://www.acefitness.org/resources/everyone/blog/Sports/Outdoor ActivitiesQ: I’m going to start cycling to and from work for extra exercise. What precautions should I take to avoid being involved in a biking accident?<img src=http://www.acefitness.org/getfit/images/biking.jpg align=right vspace=3 hspace=3> A: First...https://www.acefitness.org/resources/everyone/blog/Strength/Resistance TrainingQ. What's the secret to looking cut? <p>A: Physiologically there is no difference between toning and strengthening a muscle.</p> <p>Many ...https://www.acefitness.org/resources/everyone/blog/Strength/Resistance TrainingQ: I am constantly being asked just how resistance training actually creates and maintains bone strength, and I don't have a good answer! Any light you could shed on this topic would be greatly appreciated.<p></p> A: The exact mechanism through which exercise stimulates bone formation is still unclear. <...https://www.acefitness.org/resources/everyone/blog/Strength/Resistance TrainingQ: What is functional strength training?<div id="right" style="margin-left:25px;"> <div class="box"> <div class="inner"> <div class="cont...https://www.acefitness.org/resources/everyone/blog/SupplementsQ: Do aerobically active individuals need to take mineral supplements?<p> A: About four percent of your body's weight is composed of a group of 22 metallic elements coll...https://www.acefitness.org/resources/everyone/blog/SupplementsQ: Several people at the gym that I go to say that creatine supplements will increase the size and strength of my muscles, is this true?<p> A: Creatine is certainly one of the hot supplements among fitness enthusiasts. A growing body ...https://www.acefitness.org/resources/everyone/blog/SupplementsQ: How effective are the various supplements advertised to relieve osteoarthritis symptoms?<br><br><img src="http://www.acefitness.org/images/osteoarth.jpg" align=right vspace=3 hspace=3> ...https://www.acefitness.org/resources/everyone/blog/SupplementsQ: What can you tell me about the recently approved over-the-counter diet pill?<br><br><img src="http://www.acefitness.org/images/weightloss.jpg" align=right vspace=3 hspace=3> ...https://www.acefitness.org/resources/everyone/blog/WeightQ: What is the best method for determining an individual's ideal body weight?<p>A: To determine ideal body weight, individuals should not rely solely on a bathroom scale, height...https://www.acefitness.org/resources/everyone/blog/WeightQ: Why is the concept of spot reduction considered a myth?<img src=http://www.acefitness.org/getfit/images/spot_reduction.jpg align=right vspace=3 hspace=3>A:...https://www.acefitness.org/resources/everyone/blog/YouthQ: I've always heard that resistance training will ''stunt a child's growth.'' Now, I hear it may be advisable for children to strength train. Is strength training safe for children?<p></p> A: Based on the available scientific information, strength training won't inhibit a child's...https://www.acefitness.org/resources/everyone/blog/