ACE Fit Share
Start with 2-3 days of moderate-intensity exercise, such as brisk walking, and progressively increase to 5 days a week
Start with 4 days of intense activity, such as walking uphill and progressively increase to 5–6 days a week
Start by completing moderate-intensity exercise, such as brisk walking, everyday
Start with 15-20 minutes and steadily progress as you gain fitness
Start with 30 minutes and then steadily progress as you gain fitness
Start with 40 minutes and then steadily progress as you gain fitness
3-4 days a week; performing 2-4 sets of 6–12 repetitions with exercises targeting all major muscle groups
2 days a week; performing 1–2 sets of 10-15 repetitions with exercises that target all your major muscle groups
3 days a week; performing 3–5 sets of 5–8 repetitions with exercises targeting all major muscle groups
True. Studies show that these are almost equally effective to increase fitness and reduce body fat.
False. While any exercise is good, the longer and more continuous the session, the more effective your workout.
Every 2-4 weeks
Every 8–10 weeks
True. If your goal is to slim your mid-section and have six-pack abs, you need to put extra focus on exercising that body part.
False. Trying to burn off fat by exercising specific body parts is based on a flawed notion.
Whatever is most convenient for me.
True. Postponing eating until after exercise helps my body burn fats and accelerates my post-workout calorie burn.
False. Eating a light pre-workout meal allows for a better, more productive exercise session and avoids you from attacking your muscle tissue for energy.
True. Heat helps reduce inflammation, which in turn speeds up recovery.
False. Heat can inflame sore muscles further and icing is best.
Eat. Eating a combination of protein/carbohydrate foods within 15-30 minutes post-exercise to restore depleted fuels in your muscle cells and help repair / build muscle tissue.
Wait. To restore muscle glycogen (depleted fuels), ingesting foods won't have any effect until one hour post-exercise..
Yes. If the symptoms are above the neck, moderate exercise, such as walking, is most likely safe.
No. It is best for everyone to avoid any type of exercise when they have a cold to allow the body to recover.
Yes. Sweating more and sweating sooner can be a sign of a lack of conditioning as it indicates I am storing extra heat in my body.
No. Sweating does not indicate a lack of conditioning. Sweating is one mechanism the body uses to try remove heat from the body. Fit individuals will actually sweat more than unfit individuals