About Fitness
 From basic to advanced workouts, proper form is
essential!
Click here to
create your own workout depending on the amount of time you have and the
equipment available to you.
Lower body strength training basics.
Looking for a group fitness class?
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For more information on Villanova's Fitness Centers and
Fitness Resources click here!
Common Fitness Facts and Myths
Q. How much exercise is needed
in a week to stay in shape?
A. The FDA recommends for those individuals who want to
maintain their weight and fitness levels 30 minutes
of activity daily.
Tips
for a healthy and fit adult lifestyle.
Q. Is there a big difference between weight loss
exercises and toning exercises?
A. The difference would be in the amount of time you spend
exercising. The FDA recommends for those individuals who are trying to lose
weight 60 minutes of physical activity a day.
Q. How long should you rest a muscle after you work it
out?
A. It is best to rest for 48 hours to 72 hours after you
lift weights. This allows for maximum time for muscle recovery.
Q. How would you go about preparing for a marathon?
A. Typically, if you are already running a few miles a week,
you should give yourself 4 months to train for a marathon. Consulting with
your physician is recommended before you start your training program. Good training programs
can be found online at
www.runnersworld.com
Q. What are good core exercises?
A. Your core muscles are your back and abdominals. Good
exercises to do would be sit ups and back extensions.
Q. How many calories would a person burn by running one
mile?
A. It depends on how fast you run and how much you weigh.
For example: a 130 pound person running a 7 minute mile would burn 77 calories
per mile, while a 170 pound person running a 7 minute mile would burn 101
calories per mile.
Q. Are diet pills a safe way to gain muscle and lose
weight?
A. No, no, and no!!! Diet pills are very dangerous to use
and are not regulated by the FDA. Therefore they can contain toxic levels of
ingredients. Often times the weight you lose from these pills is water weight
and once you stop taking them the weight comes right back. The best way to lose
weight and build muscle is to eat a diet that is balanced and includes
moderation. You also need to increase your exercise as well.
Q. Is it true that if you walk the same distance as you
run you burn the same amount of calories?
A. Running burns more calories per minute than walking. So
it doesn’t matter if you cover the same distance it is the intensity of the
workout that determines caloric burn.
Q. When experts recommend exercising 3-5 days a week
does that mean cardiovascular or do you have to mix in weight training?
A. It is recommended to add in at least 1-2 days of weight training a week.
Q. What is the best food to eat after exercising?
A. The best food to eat after exercising is the combination
of carbohydrates (breads, pasta, cereal, rice, fruits and vegetables etc.) and
protein (meat, cheese, milk, yogurt, nuts, and peanut butter). Timing of the
meal is crucial. For optimum muscle recovery you want to consume something
within 30 minutes of exercise. A good choice would be chocolate milk or yogurt.
If you can’t eat within 30 minutes, you have up to 2 hours to get food into
your muscles for recovery. If you wait too long you will have an increase in muscle
soreness and a slower recovery process which could lead to a decrease in physical
performance. Here are some good meals to eat:
- Turkey Sandwich with Fruit
- Pasta and Meatballs
- Cereal, Milk and Fruit
- Bagel with Peanut Butter
- Balance Bar and Fruit
- 16 fl oz Chocolate Milk
Q. Should a person stretch before or after a workout?
A. Once you are warmed up you should stretch for a few
minutes before exercising. Then, after you workout do a longer stretch. You
should hold your stretches for 30 seconds.
Q. Is it safe to use Creatine? Is it effective?
Based on the latest research available, creatine does
Based on the
latest research available, creatine doesn't
Safety
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