The Best Exercise? The One You’ll Actually Do

Interviewer:
When it comes to exercise, many people think of aerobics as the go-to activity. Can you tell us why that became so popular in the 1970s?

Expert:
Definitely! In the 1970s, aerobics became the go-to exercise mainly because it was seen as a way to increase both heart and breathing rates, which are key for overall fitness. Aerobics was defined as exercise where all the energy used comes from mixing oxygen with food. It was a big part of the exercise revolution in America, and for a time, it was all about increasing aerobic capacity to improve heart health.

Interviewer:
It sounds like aerobic exercise really dominated back then. But what’s changed since then in terms of how we view exercise?

Expert:
That’s a great question! Today, experts recommend a balanced approach that combines both aerobic and resistance training. In fact, the American College of Sports Medicine, back in 1990, included resistance training as a key part of their fitness guidelines. We now know that using both aerobic and weight training exercises offers the best overall fitness benefits.

Interviewer:
You mentioned resistance training—how does that fit into the bigger picture of fitness?

Expert:
Resistance training helps promote muscle growth, which aerobics doesn't do as effectively. While aerobics is great for burning fat, it’s resistance training that really helps change the shape of the body by building lean muscle. Both types of exercise—whether aerobic or resistance training—are crucial for maintaining a healthy Resting Metabolic Rate (RMR), especially when you’re in a calorie-reduced weight loss program.

Interviewer:
What’s the relationship between the intensity of exercise and the health benefits?

Expert:
That’s an interesting point! Many people still believe that high-intensity exercise is necessary for health, but recent research challenges this notion. While intensity is important for performance, moderate exercise is actually the key to health benefits. What really matters is the total number of calories burned per week, not how hard you push yourself in each workout.

Interviewer:
So, it’s not about pushing yourself to the limit?

Expert:
Exactly. High-intensity workouts may be great for athletes aiming to perform at their peak, but for health, you don’t need to “train till you hurt.” In fact, pushing yourself too hard can actually compromise your immune system and your psychological well-being. Moderate exercise, like walking or swimming, can be just as effective for long-term health benefits—and it’s something you can stick with because it’s more enjoyable and less stressful on your body.

Interviewer:
That makes sense! But what about weight loss? How does exercise fit into controlling our weight?

Expert:
Exercise plays a role, but it's not the magic bullet people think it is. Many people believe they need to exercise intensely to lose weight, but that's not true. When you increase activity, your body adjusts by eating more to compensate for the extra calories burned. However, if you're doing moderate exercise, your body typically maintains a balance where muscle mass increases, fat decreases, and body weight stays stable.

Interviewer:
So, if I’m not exercising intensely, I can still lose weight?

Expert:
Absolutely! The key is finding a balance between activity and food intake. If you stay in what we call the "Normal Activity Zone," your body will regulate food intake to meet its energy needs. If you drop into the "Inactive Zone," where you're not burning enough calories, that's when problems arise, like increased body fat and muscle loss.

Interviewer:
Wow, I didn’t realize the body’s self-regulation was so crucial. So, what kind of exercise is best for bone density?

Expert:
Weightlifting is at the top of the list when it comes to building bone density. But even activities like swimming or mowing the lawn, which involve pushing or pulling against resistance, can help maintain bone health. It’s about using large muscle groups, and the key is finding exercises that you can perform safely and consistently for the long term.

Interviewer:
It sounds like consistency is really the key to a healthy lifestyle!

Expert:
Absolutely. Consistency with moderate exercise is more important than pushing yourself to extremes. It’s about finding a routine that works for you, keeps you active, and helps you maintain your health long-term.