Is weight loss accomplished by exercising regularly?

A: Depending on the frequency, intensity, duration, and type of execise. Note: The body stores useable energy that must be burned in order to achieve weight reduction. According to recent studies, the body stores carbohydrates: plasma glucose (78 kcal), liver glycogen (388 kcal), muscle glycogen (1550 kcal), total glycose = 2216 kcal. The body stores fat: plasma fatty acid (4 kcal), plasma triglyceride (39 kcal), adipose (100,000 kcal), intramusclar fat (2616 kcal, total = 102,659 kcal. Moderate exercise for 45 minutes at 50% to 65% of your maximum heart rate is ideal in the reduction of adipose fat and muscle glycogen (cited ACSM)

How do you burn the most calories during a typical workout?

A: Combining cardio, strength, agility, plyometrics, and core exercise will facilitate calorie expediture.

How many miles per week should I walk/run to lose 1 to 2 pounds?

This depends on body type and intensity. Walk or run 3 to 4 miles per day @ 65% to 75% of your maximum heart rate - 5 to 6 times per week for 45 minutes. (Note: 3500 kcal = 1 pound gain or loss)

How many times per week should I do resistance training?

It is ideal to do resistance training 1 to 2 times per week.

How many days per week should I rest?

If your resting heart rate is below 60 beats per minute; take 2 to 3 days off. If your resting heart rate is above 65 beats per minute; take 1 to 2 days off.

I am sore after a hard workout, especially after resistance training.

There are several types of soreness; Mild muscle soreness occurs immediately or the day after a good workout caused by micro trauma of the muscle fibers and excess lactic acid build up. Delayed onset muscle soreness is a deep muscle soreness that occurs 2 days after an extremely hard workout. To relieve muscle soreness after exercise, cool down by jogging 10 to 15 minutes easy and add 5 to 10 minutes of flexibility exercises; emphasize the hamstrings, calves, and quads. (note: drink plenty of fluids)

I want to improve my endurance and speed.

Interval endurance training is the way to go. You will develop better economy, coordinaton, and comfort while running fast. Speed intervals translates into faster improvement by creating a program that involves short and swift speed and endurance training.

How many days per week should I workout?

A maximum of 5 days per week.