Aspirus | Aspire | Spring 2018

6 aspire Spring 2018 Whatexerciseisbest? “You can get the best results by committing to an exercise program that mixes aerobic activity and strength training,” said Jake Brehm, a strength and conditioning coach and personal trainer at Aspirus Therapy & Fitness in Medford. Brehm recommends getting at least 150 minutes of moderate aerobic exercise (such as fast walking) or 75 minutes of vigorous aerobic exercise (such as jogging) every week to maintain your weight. To lose weight or to keep lost pounds from returning, you may need more than 300 minutes of exercise each week. “For strength training, lift weights or do other muscle- building exercises at least two days a week,” Brehm said. “Work out all of your major muscle groups, including those in your arms, chest, back, stomach, hips and legs. Strength training is important because it builds muscle, which can speed up a sluggish metabolism. The faster your metabolism, the faster you can burn calories.” Before you make any changes to your diet or exercise, talk to your primary care provider. He or she can help you identify a safe weight loss plan that will work best for you. TO lose weight, you need to burn more calories than you take in. But does it matter if you achieve this with only diet changes or only exercise? “Losing weight through a combination of diet and exercise is ideal,” said Naomi Minks, FNP, family medicine provider at Aspirus Phillips Clinic. “What you eat and drink typically matters more for losing weight, while exercise typically matters more for keeping your body strong and preventing lost pounds from coming back.” To lose a pound a week, most people need to burn 500 calories more a day than they take in. Limit your weight loss to 1 to 2 pounds a week unless advised otherwise by your primary care provider. You’ll likely find it’s easier to lose weight by cutting calories than through exercise. You can cut calories by eating smaller portions and by substituting foods and drinks with healthier, lower-calorie alternatives. “Weight loss through diet alone can be effective, but it may result in loss of muscle and bone density, especially for older people,” Minks said. “Combat this muscle and bone loss by getting regular exercise. Exercise can also help you sleep better, lower your risk of diabetes and heart disease, and improve your self-esteem.” Naomi Minks, FNP Jake Brehm Can you do one without the other—and get good results? Diet exercise vs. GETOFFTOASAFESTART If you need help finding a primary care provider, go online to aspirus.org or call the Aspirus Customer Contact Center at 800.847.4707 .