Exercise FAQs
How much physical activity should I do a day?
At least 60 minutes a day of moderate intensity activity
Does walking or cycling to school count towards the recommended amount of daily exercise?
Yes, any activity that increases your heart and breathing rate and makes you slightly warmer counts.
I don’t enjoy exercise, what can I do instead?
There are lots of different ways to exercise, remember things like street dance, martial arts, even walking count so it’s normally just a question of trying everything once and deciding which ones you enjoy. Don’t forget games like the wii fit and dance mat are physical and therefore also count, although it is advisable not to rely on these as your main source of activity because variety is very important.
I feel good, so why worry about my health now?
It’s important to start as early as possible, feeling good does not mean that you feel your best, your body will reward you for looking after it. Also, by ignoring your body’s need to be active you are laying the foundation for ill health later on.
I can’t afford to join a gym so how can I exercise regularly?
There are lots of ways to exercise without having to pay out, walking is probably the cheapest as you can wear just about anything and do it just about anywhere. If you want to jog/run play sports you will need a suitable pair of trainers, your P.E. ones should be ok.
I don’t want to exercise on my own, where can I go to exercise with a group?
There are also a lot of opportunities in the community. There will normally be a charge, which is usually no more than £3 per session, if this is affordable look out for flyers and check out what’s available in the halls near you.
I’m really skinny and want to build myself up, what should I do?
Remember as you mature you will generally become bigger. Exercises such as sit-ups, press-ups, squats etc are ideal. As your bones are still developing it is important not to lift heavy extra weight such as dumbbells so stick to exercises using your own body weight. Technique is essential for results, so get guidance from a fitness professional
I’m under 16 and want to start weight training, what should I do?
If you are under 16 your bones are still growing and easily damaged causing the bone to stop growing or deform, so you should never attempt to lift more than is natural – so exercises such as press-ups, sit ups, squats etc are ideal, just don’t add any extra weight with dumbbells etc. Your bones are still growing until about 21 years old so it is important not to lift really heavy weights until you have finished growing. It is especially important that you receive professional advice before starting a weight lifting programme.
I only really do one type of activity; do I need to do anything else?
Everybody should do a variety of different exercise to make sure your body develops in a balanced way. The different types of exercise are cardiovascular training, resistance/strength training and flexibility training see questions below for their descriptions.
What is cardiovascular training?
Cardiovascular means heart and lungs, generally this type of training increases your heart and breathing rate and makes you warmer. It benefits the heart and lungs by making the heart stronger and encouraging the lungs to increase their capacity meaning that your muscles can receive more oxygen and nutrients per breath and heart beat than they could before, even when you are resting.
What is strength/resistance training?
This type of training usually involves lifting different kinds of weight, be it your own body weight as in press-ups or added weight such as dumbbells and barbells. The obvious benefit of this type of training is that you become stronger.
What is flexibility training?
This is basically stretching, usually after a cardiovascular workout when the muscles are warm and pliable. It is often overlooked but is very important. Adding flexibility exercises into your regime will help lower the risk of muscle tears and injuries but you must be warm before starting otherwise you will increase the risk of injury. Yoga and pilates are also a form of flexibility training.
I’m overweight, what exercise should I be doing to lose weight?
Any activity will help you burn off calories, just make sure that the exercise that you do is intense enough to make you breath a bit heavier. It is important that you combine this with a healthy diet, as this will make it easier to lose the weight, easier to exercise and easier to keep the weight off. Your weight is a balance between the calories in (i.e food) and your calories out (i.e activity). Remember that you should continue to eat healthily and exercise even once you have reached your target weight, as reverting back to your old habits will simply cause you to put the weight back on.
I get hot, sweaty and go red when I exercise, is that good for me?
This is perfectly normal; some people sweat more than others but generally if you are working hard enough you will be sweating and getting hot.
Will exercise make my muscles big?
Not necessarily, it depends on the type of exercise, your build and gender. Strength/resistance training is the main exercise that will make your muscles bigger. Males find it easier to put on muscle than females due to hormone levels
If I go to a club and dance, will that count towards my activity?
Yes.
What is the best exercise to do?
One that you enjoy!
