How Much Do You Know About Your Workout?

how-to-exercise1. True or False: Exercise releases endorphins in the brain, altering moods.

2. True or False: Exercise enhances high-density lipoproteins (HDL) levels, which improves health.

3. True or False: Past exercise experiences have no effect on present experiences.

4. True or False: Exercise helps keep lost weight off.

5. True or False: Exercise plays a significant role in initial weight loss.

6. Low to moderate activity, such as walking or biking leads to:

Increase food intake, Decreased food intake or has no effect

7. Vigorous exercise leads to:

Increased food intake and stable body weight, Decreased food intake and stable body weight, Decreased food intake and unstable body weight, or No effect on food intake or body weight

8. Women who exercise tend to compensate by:

Increasing their food intake, Decreasing their food intake, Not altering their food intake

9. A person who believes the ‘no pain, no gain’ mentality is likely to:

Exercise consistently, Get more benefits from their fitness regime, Get an injury and drop out or both

10. Consistent exercisers tend to:

Exercise when they can find the time, Exercise over their lunch hour, Exercise in the morning, Exercise in the evening, Stick to a set time and place to exercise consistently

11. The most important facet of exercising to improve health is:

Consistency, Type of exercise, Amount of exercise



1. TRUE: Physical activity does improve mood, psychological well-being and self-esteem. Plus, it is likely to decrease mild anxiety, depression and stress, which are some of the negative feelings that precede a laps in healthy eating. Use exercise as a way to circumvent this destructive cycle.

2. TRUE: If you are exercising primarily for reasons related to health it is important to note that exercise can increase high-density lipoproteins, an effect that reduces cardiovascular health.

3. FALSE: Prior negative experiences with exercises can be a major barrier to regular activity. Unpleasant memories such as being teased by peers, poor performance and other negative connotations can discourage people from exercising. Try developing a list of the costs and benefits of exercise as you see them.  The more value you attach to your workouts, the more likely you will integrate them into your life.

4. TRUE: Exercise is the single best predictor of long-term weight maintenance.

5. FALSE: Exercise has a modest effect on initial weight loss. Dietary programs, exercise and a combination of diet and exercise all produce short-term effects on weight loss.  Exercise can certainly compliment a diet program and should be part of every wellness plan.

6. DECREASED FOOD INTAKE: Increasing activity to low or moderate intensity decreases food intake and body weight.

7. INCREASED FOOD INTAKE AND STABLE BODY WEIGHT: More vigorous exercise will often lead to an increase in food intake and a stable body weight.  You will eat more because your body burns more calories and needs more calories to keep functioning at an optimal level.

8. INCREASING THEIR FOOD INTAKE: Studies have found that exercising women make compensatory increases in their food intake but men do not. They will often justify treats with the mental reminder that they worked out that day (or plan to work out that day). This may result in weight gain.

9. GET AN INJURY OR DROP OUT OR BOTH: High intensity exercise can work for a while, but it is likely the person will burn out after a short amount of time.  Moderate-intensity activities may promote better initiation and maintenance of exercise than more intensive programs, which makes it a better choice for those hoping to establish a lasting fitness routine.

10. STICK TO A SET TIME AND PLACE TO EXERCISE CONSISTENTLY: There is no wrong time of day to exercise.  People who consistently exercise tend to gravitate toward the early hours of the morning, but what is important is that you make the time and stick to it no matter when that time may be.

11. CONSISTENCY: There is substantial evidence that regular physical activity is associated with good health.  Even modest levels of exercise are sufficient for significant health benefits. The question to ask yourself before you start a fitness routine is, “Will I be doing this a year from now” and chose activities that are enjoyable in the long-run. It is better to walk once a week than to jog 2 miles every day and stop entirely.

Courtesy of Health Central.

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