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May 2005 Newsletter

Test Your Fitness and Nutrition IQ


Dear Fellow Business Traveler,


Are you a fitness guru or novice? Our article this month will test your fitness and nutrition IQ!

As always, there's plenty of new activity in the Travel Fitness Blog, including Travel Fit Tips and news releases from your favorite hotels and airlines.

To Your Health,
Customer Service, Healthy Travel Network and Chief Fitness Officer



squareFitness and Nutrition IQ Test


1. Which activity burns more calories: walking or running?

2. To boost your metabolism, how many minutes of cardiovascular exercise do you need to get each week?

3. True or false: To effectively spot reduce, you can do intense exercises that target a specific body part.

4. Which activity burns more calories: cardio exercise or weight training?

5. To help prevent bone loss, should you do more cardio exercise or more weight training?

6. How many calories are in a pound?

7. How many calories are in a gram of protein? carbohydrate? fat?

8. How many grams of fiber should you eat each day?

9. True or false: You can lose weight by eliminating certain foods from your diet and/or eating certain foods?

10. How many pounds per week should you target for safe weight loss?

Scroll down for the answer key and explanations.










squareThe Answers


1. Which activity burns more calories: walking or running?

Walking and running at the same pace burn the same amount of calories! This is one of the many things that makes walking such a great activity. Because it's gentler on your body, you'll be less prone to injury and recover faster. Walking for 30 minutes per day five or six days per week will actually burn more calories over the course of week than three 30 minute runs!
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2. To boost your metabolism, how many minutes of cardiovascular exercise do you need to get each week?

To actually increase your metabolism, you need to do 40 to 60 minutes of cardiovascular exercise four to six times per week. In addition, you need to combine your cardiovascular exercise with some form of resistance training two to three times per week.


3. True or false: To effectively spot reduce, you can do intense exercises that target a specific body part.

False! The ability to spot reduce is a myth. Focus your engergies on a total body workout for the most effective results.


4. Which activity burns more calories: cardio exercise or weight training?

Another trick question! Cardio exercise and weight training performed at the same intensity level burn the same number of calories.


5. To help prevent bone loss, should you do more cardio exercise or more weight training?

Weight bearing exercise is crucial for maintaining healthy bones. Especially for women in or approaching menopause, performing weight bearing exercises can prevent, delay, and/or reverse bone density loss. Try resistance tubing, weights, or functional fitness exercises such as push ups and squats that require you to lift your own body weight.


6. How many calories are in a pound?

There are 3500 calories in a pound. This means that if you eliminate just 100 calories per day (only two chocolate chip cookies or a slice of cheese), you can lose about a pound a month without even trying. Conversely, if you eat an extra 100 calories per day, you'll gain about 10 pounds per year!


7. How many calories are in a gram of protein? carbohydrate? fat?

Protein has 4 calories per gram.
Carbohydrates have 4 calories per gram.
Fat has 9 calories per gram, almost 2.5 times as much!

Knowing this, it's easy to understand why eating fat laden foods will make you fat quickly---you're simply consuming many more calories than if you were eating protein and carbs. Don't eliminate fats entirely, however. Your body still needs them for proper functioning and eating some fat at just about every meal is crucial for helping you feel full and satisfied.


8. How many grams of fiber should you eat each day?

Women need 25 grams of fiber each day, while men need 38 grams. Most Americans get about half that much! When increasing your fiber intake, be sure to do it slowly over a period of several weeks and be sure to increase your water intake. Rapid increases in fiber can actually have counterproductive effects on your digestive system.


9. True or false: You can lose weight by eliminating certain foods from your diet and/or eating certain foods?

False. The ONLY way to lose weight is to consume fewer calories than you burn. That said, you can consume less by eating better foods (e.g., vegetables versus cookies), and of course you still need a well-balanced diet of 40% protein, 40% carbohydrate, and 20% fat.


10. How many pounds per week should you target for safe weight loss?

Losing one to two pounds per week will provide you with a safe and effective weight loss, without pushing your body into starvation mode and thus LOWERING your metabolism. For an agressive plan, divide the number of pounds that you want to lose by two. The result is the weeks to reach your target weight if you lose two pounds per week. For a more conservative approach, divide by one pound per week.


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