I’m not particularly active, and I haven’t exercised in years. Is it safe for me to start now?

 

If you haven’t been active for a long time, it’s important to start out at a low level of effort and work your way up slowly. Beginning slowly will help you become more fit without straining your body. For example, you may want to start with walking, biking, or swimming at a comfortable pace and then gradually do more, or start strengthening exercises with 1- or 2-pound weights and gradually add heavier weights. You may want to talk with your doctor if you decide to start a vigorous exercise program or significantly increase your physical activity.

 

 

I have a medical condition (such as arthritis, high blood pressure, diabetes, heart disease). Is it safe for me to exercise?

 

Exercise is safe for almost everyone. In fact, studies show that people with arthritis, high blood pressure, diabetes, or heart disease benefit from regular exercise and physical activity. In some cases, exercise actually can improve some of these conditions. You may want to talk with your doctor about how your health condition might affect your ability to be active.

 

 

Isn’t it better for older adults to "take it easy" and save their strength?

 

Regular physical activity is very important to the health and abilities of older people. In fact, studies show that "taking it easy" is risky. For the most part, when older people lose their ability to do things on their own, it doesn’t happen just because they’ve aged. It’s usually because they’re not active. According to the U.S. Surgeon General’s Report on Physical Activity and Health, inactive people are nearly twice as likely to develop heart disease as those who are more active. Lack of physical activity also can lead to more visits to the doctor, more hospitalizations, and more use of medicines for a variety of illnesses.

 

 

How much physical activity do I need? 

 

The goal is to achieve at least 30 minutes of moderate-intensity endurance activity on most or all days of the week. Every day is best, but doing anything is better than doing nothing at all. Try to do all four types of exercises — endurance, balance, flexibility, and strength. Try to do strength exercises for all of your major muscle groups on 2 or more days a week for 30-minute sessions each, but don’t do strength exercises of the same muscle group 2 days in a row.

 

 

How long do I need to be active before I see results? 

 

Once you start being physically active, you’ll begin to see results in just a few weeks. You may feel stronger and more energetic than before. You may notice that you can do things more easily, faster, or for longer than before. As you become more fit, you may need to make your activities more challenging to see additional results.

 

 

I’m healthy now. Why do I need to be active? 

 

Research shows that exercise and physical activity can maintain and even improve your health. For example, exercise and physical activity can help you manage and even prevent diseases such as heart disease, diabetes, and osteoporosis.

 

 

I find it hard to make myself be active. What can I do?

 

You’re more likely to keep going if you choose activities you enjoy, if you can fit them into your schedule, if you believe you’ll benefit from them, and if you feel you can do them safely and correctly. Making a contract with a friend or family member also may help you keep your commitment. Setting small, realistic goals, checking your progress, and rewarding yourself when you reach your goal also can help. If you can stick with an exercise routine or physical activity for at least 6 months, it’s a good sign that you’re on your way to making physical activity a regular habit.

 

 

How do I find time to be active?

 

There are a number of ways to fit exercise and physical activity into your schedule. For example, exercise first thing in the morning before your day gets too busy, or combine physical activity with a task that’s already part of your day, such as walking the dog or doing household chores. If you don’t have 30 minutes in your daily routine to be active, look for three 10-minute periods.

 

 

What if I have an injury or health problem that keeps me from exercising for a while? How do I know if it’s safe for me to start again?

 

If you miss a few days or weeks of exercise because of an injury or illness, don’t be discouraged. Once you recover, you can start again and be successful. Talk with your doctor about when you can resume your regular routine. When you start again, begin at about half the effort you were putting in when you stopped, then gradually build back up. With a little time, you’ll be back at the same, or a better, fitness level.

 

 

I get tired easily. What is the best physical activity for me?

 

Once you become active, you’re likely to have more energy than before. As you do more, you also may notice that you can do things more easily, faster, and for longer than before. Regular, moderate physical activity can help reduce fatigue and even help you manage stress.

 

 

I’ve been exercising for some time now. Why am I not seeing any more real improvements?

 

As your body gets used to a level of exercise, you’ll need to vary your exercise or do more in order to see additional progress. If you are able, do your activities longer, farther, or harder.  Do the activities more often, or add new physical activities to your routine.

 

 

I’m 65 years old. Should I be exercising, and will it make a difference at my age?

Yes, staying active is important throughout life. Regular exercise and physical activity help you stay strong and fit enough to keep doing the things you enjoy. No matter what your age, you can find activities that meet your fitness level and needs.

 

 

Do I need to do other exercises in addition to my usual walking routine? 

Most people tend to focus on one type of exercise or activity and think they’re doing enough. Try to do all four types — endurance, strength, flexibility, and balance — because each one has different benefits. Doing one kind also can improve your ability to do the others. In addition, variety helps reduce boredom and risk of injury.

 

 

 

If I’m overweight or obese, what kinds of physical activity can I do?

You can do all kinds of physical activities, including the four types of exercise shown in this guide. Try walking, water exercises, dancing, or weight lifting. Anything that gets you moving — even for only a few minutes a day in the beginning — is a healthy start. Very large people may face special challenges. For example, you may not be able to bend or move easily, or you may feel self-conscious. Facing these challenges is hard — but it can be done. Feel good about what you can do, and pat yourself on the back for trying. It should get easier.

 

 

I don’t do any kind of physical activity, but I watch my diet and I’m not overweight. Isn’t that enough?

Eating a nutritious diet and maintaining a healthy weight are only part of a healthy lifestyle. Regular physical activity is important to the physical and mental health of almost everyone, including older adults. Being physically active can help you stay strong and fit enough to keep doing the things you enjoy and to stay independent as you get older. Together, healthy habits such as physical activity, a balanced diet, and not smoking will help you achieve the best of health.

 

 

Why is it easier for guys to lose weight than it is for women?

Men have more muscle mass than women, especially in the upper body. Women usually have a greater percentage of body fat. Muscle is more metabolically active than fat, giving men a 5 – 10% higher metabolic rate than women. So men start out at an advantage — they burn more calories, even at rest.

 

 

I heard that it doesn't matter how fat you are as long that you're fit - is this true?

Research has shown that a group of fat men who were fit were more likely to outlive thin men who were out of shape. So being thin is no substitute for being fit. Fat is a threat if it is located in your belly. If you also have other risk factors for disease like high blood pressure, high cholesterol, or high blood sugar, then its time to lose a few pounds in addition to getting fit.

 

 

I want to lose weight and see some changes in my body composition. What can I do?

To burn between 1000 and 2000 calories per week with your activity program. You can do this by doing your activity on 3 to 4 days a week, burning 300 – 500 calories per session. Or, you may want to do your activity 4 to 5 days a week, burning 200 – 400 calories per session. Don't expect to see changes on the scale right away. Fat weight loss is a slow, steady process that can be obscured by an increase in lean weight.

 

 

Are all your programs personalized?

Yes, my programs are created for my clients. They are not one size fits all. I love seeing a client’s body and transforming them from head to toe. I love designing and creating programs for client’s needs and helping with nutrition and balanced options. The Lifestyle and Competition Prep Programs are slightly different because the intensity is different. As with all our programs, you check-in with me weekly for feedback or weekly changes. I love hearing from you and helping you stay on track.

 

 

How long does it take to see results with my program?

I utilize a few different programs, depending on your body type and goal but normally it will take 12 to 16 weeks. Everyone’s results are different since the programs are personalized depending on is or her goals. Some of my clients want to lose weight or tone up and then others are interested in competitions. After a couple of weeks you will start feeling a difference and notice small changes. The more consistent you are – the bigger change you will see.

 

 

How do I get started with your coaching program?

You can go to the products section and I would highly recommend checking out the FitnessRXNow Lifestyle and Online Contest Prep Programs. These two are our most popular. After you sign up we send you a FitnessRXNow waiver and detailed questionnaire. You will also be added to the FitnessRXNow Club! If you have any specific questions you can email support at: liz@elizabethbracero.com

 

 

Are all your services online or do you meet one on one?

Most of my services are online. I do meet with a few clients one on one for consultation and training programs.

 

 

What is a Health Coach and how can it help me?

All across the country, people are struggling with their weight. They’re struggling with obstacles that have kept them from eating better, moving more and making their health a priority. They’re struggling to adopt the lifestyles they need to fend off preventable disease, live longer and spend less on health care. They are living in a vicious cycle of temporary change fueled by quick-fix solutions, and as a result, many of their achievements are short lived. The ACE Health Coach Certification was designed to produce professionals who can help people end that vicious cycle. Professionals who have the behavior change, physical activity and nutrition coaching skills they need to empower people to positive, long-term healthy change.