Washoe Country School District

May 25, 2012

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FAQ's

 Exercise

Q: How do I pick a gym?

A: There are a few things to consider when picking a gym. 

  • Location. Is it close to work or home? A convenient location is key to utilization.
  • Cost. Different gyms have different costs and may give a discount for committing to a longer time period. Be careful with these because you don't want to pay for a year and then not like the gym after 2 weeks. Usually they will offer a free pass so you can try it out and see if it is a good fit. Many gyms in the area also offer a discount for WCSD employees! Equipment.  Check to see what they have available for use.  Aerobic equipment (treadmills, elipticals, rowers, stair climbers), weight machines, a pool, group exercise classes, a locker room, etc. Some gyms charge extra for group exercise classes or specialty classes so be sure to check if you plan on attending these.
  • Social Support.  If there is a gym where friends or family attend you may be more likely to go because you will know someone there. If not, don't worry, the gym is a great place to meet people.
  • Employees.  The best way to determine if you like the employees is to step inside the gym and start asking questions.  Ask other members what they think, ask what types of certifications the employees have (some are more credible than others), etc.

Q:What is the best exercise to lose weight?

A: Any exercise that you ENJOY doing is the best exercise!  The key is to make sure you are working at a moderate intensity.  The exercise should challenge your body and increase your heart rate.  For general health, 30 minutes of activity on most if not all days of the week is recommended.  For weight loss 45 minutes of moderate intensity exercise is recommended (4.5 hours / week).  However, this does not have to be consecutive.  15 minutes, 3 times a day provides the same benefits as 45 minutes at once. 

Q: How do I find time to exercise?

A: Finding time to exercise is all about priorities.  Ask yourself these questions:

  • Do I watch at least one television show a day?
  • Could I wake up 30 minutes earlier?

If you answered yes to either of these questions, then you have time to exercise.  Now try these questions:

  • Do I drive places that are less than a mile away?
  • Do I take the elevator instead of the stairs?
  • Do I sit at my desk for more than an hour without getting up?

Q: As a woman, do I need to strength train, and will it make me buff?

A: Yes, strength training is very important.  Strength training increases your metabolism allowing you to burn calories faster.  No, you will not bulk up as men do from strength training. The best way to increase muscular endurance is by performing higher repetitions (12 -15) with a lower weight.

Nutrition

Q: What does fiber do for me and how much do I need?

A: Fiber has many important functions in the body such as lowering your risk for diabetes and heart disease, helping in weight loss and preventing constipation.  Additionally, for every 1-2 grams of fiber consumed daily, you can lower your LDL cholesterol (bad cholesterol) by 1%! A good rule of thumb is 12 g of fiber for every 1000 calories you eat.  Therefore, if you eat a 2000 calorie diet, then you would aim for 24 g of fiber.  Examples of foods that contain high amounts of fiber include:Q:I find it difficult to get 3-5 servings of fruits and vegetables everyday. 

Q: Do you have any advice?

A: Try making fruits and veggie's convenience foods.  As soon as you get home from the store, make sure everything is washed before putting it away.  Then store them in easy to grab tupperware so they are handy to grab for a snack or to quickly add to a dinner salad or side.  What doesn't need to be refrigerated place in a bowl out on the table so they are visible as an easy snack for the whole family.

Have a question you would like to submit? E-mail it to Wellness@WashoeSchools.net and it may show up on the website soon!