Expert: Linda Erwin, M.S. - 7/23/2004

Question
I realized I forgot to mention if I work out (which I don't really).

What type of aerobic excercise is good and for how long should I do it? Unfortunately, I don't belong to a gym nor do I realyl have the time. I was looking into three options for aerobic activities and wanted your opinion on them and how should I do them: biking, running/jogging, and swimming.

Thanks.


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Followup To
Question -
I am a 22 year old male, about 5"8 tall and weigh about 140 pounds plus or minus a little (haven't weighed myself in a long time, but I haven't really gained any weight since I was about in high school).

I have always had even as a teenager some sort of a potbelly, which I think more than not is hereditary from my father. My father also has a somewhat large belly and he himself is not overlly fat at all. If you would "remove" his belly, you would find a normal average size man.

I generally do not eat a lot of junk food and other bad foods, but I can't seem to escape the troubles of my infamous belly. If it might be a hereditary trait (which I think it is), is there a way I can get rid of the darn thing?!

Thanks.
Answer -
Sounds like you have genetics happening naturally to you.  You didn't tell me if you exercise or not so I'm not sure where you are at.  Even with genetics you can change your body.  You will have to do a combination of aerobic activity to burn the fat and do strength training to build muscle, gain definition, and increase your metabolism.  Doing abdominal exercises daily will also be helpful.  Do you belong to a gym?  If you do, have a personal trainer put you on a program.  Change your program every 6 weeks and be consistent.  Watch what you eat and within 3-6 months you will see some major changes.
Good luck!
Linda

Answer
Aerobic exercises are all the ones you mentioned in your follow up email.  To burn fat and get the most out of cardiovascular training, you should be working up to 45-60 minutes of aerobic activity 3-5 times per week.  No one starts out at that so start out at 10-20 minutes and work up from there.  Try to work at a level where you are sweating and breathing hard but not gasping for air.  Have fun and try to do it with a friend...it goes by fast and it's fun.