Dear Sarah,
I confess that I read entertainment headlines, and I am always intrigued by what the stars do for exercise. Many celebs claim they got their 'hot bods' from Pilates. What's that all about? Can you explain exactly what part of the body Pilates works?
Thanks, Bethany

Dear Bethany,

Celebs who credit Pilates for their hot bods know that you just have to workout on a regular basis to get results. They have simply found an exercise program that calls them back day after day. Because they enjoy it, they do it. Because they do it, they have hot bods.

Dear Sarah,

We are often told that first and foremost exercise is essential to keep our hearts healthy. As I like to walk to work (it takes about 40 minutes and I walk briskly), I'm wondering if this is enough exercise to keep my heart in tip-top shape, or do you think I need more? And can you tell me how exactly exercise benefits the heart?
Thanks,
Lisa

Dear Lisa,
Your heart is the most important muscle in the body, far more important than that six-pack you have been longing for! Unfortunately, heart health often falls off our radar, which is probably why heart disease is becoming one of the biggest epidemics -- and greatest challenges -- in our culture. According to the American Heart Association, 910,000 Americans die each year due to cardiovascular disease. That is equivalent to the death toll of 9/11, every 27 hours. Canadians are not any better -- the number of overweight and obese Canadians according to the Canadian Community Health survey is 59 percent. And yet, cardiovascular disease is the number one most preventable disease.

Dear Sarah, I love working out. I go to the gym five days a week and I do this because exercise makes me feel great. I'm always challenging and pushing myself. I am also trying to conceive and to be really honest, I'm dreading being pregnant as I don't want to stop working out! I NEED my cardio. I need to go running. Do I have to stop?
Charlotte

Dear Charlotte,

Cardiovascular exercise is one of the best forms of exercise, not only does it train your heart, lungs and muscles, but it also releases endorphins, the feel good hormones, which is why it can be addictive. A fit, healthy, happy body makes a wonderful place for a baby to grow. It is important to remember that when you are preparing for pregnancy, during and after (breastfeeding) you are sharing your body with another life, and that other life needs to be considered by eating healthy, getting adequate rest and ensuring that your exercise program is safe.

Dear Sarah,

Just how much exercise does it take to lose weight?
Mary

Dear Mary,

Obviously every person is different, but I will answer this question in general terms. First let me say that using fitness as a weight loss tool is terrific, however it is important to recognize there are many factors involved in weight loss including nutrition, stress, and lifestyle.

How much?
In accordance with Health Canada's recommendations, experts say you should accumulate 60 minutes of exercise daily in the form of cardiovascular, strength and flexibility training. And the American College of Sports Medicine recommends exercising 250-300 minutes per week (which equates to 4-6 hours per week) for weight loss and 250 minutes or four hours per week to maintain a slim physique.

I suggest a minimum of five hours per week, spread out over five days. Give your body 24 hours of rest between cardio workouts and 48-72 hours between resistance training workouts.

What kind of exercise?

Source

Source

Natasha Turner, N.D. is a Toronto-based naturopathic doctor. She is the founder of the Clear Medicine wellness boutique and author of the bestselling book The Hormone Diet. Each week in her column for That's Fit.ca, Dr. Turner advises readers on how to remedy common health issues as well as improve their overall health.

Many people, myself included, think one of the most attractive parts of the opposite sex's body is their stomach-and maybe a nice set of shoulders...In any case, the last place you want fat hanging around is at your waist. It seems this is the first place it goes when you gain a few pounds and it is the last place to leave.

Believe it or not, those pesky fat patches have more to do with hormonal balance than a pregnant woman eating pickles and ice cream!

Love handles aren't just unattractive, carrying weight around your abdomen is bad for your health-worse than carrying weight on your hips or thighs. Excess fat around the waist, or an apple body shape, is suggestive of insulin resistance, a condition that is linked to the development of heart disease and diabetes. It is also indicative of an imbalance in cortisol levels. Cortisol is a stress hormone, which, if chronically high, can result in increased deposition of fat around the abdomen. To further complicate the situation, feeling stressed out or depressed may worsen the problem.

Insulin resistance

Insulin is the chemical signal that allows sugar to enter your cells to be used as fuel. Insulin levels also have a direct impact on body composition, as these sugars are later stored as fat if they are not consumed as a source of energy. Insulin resistance causes levels of insulin in the blood to increase. This increase is related to a reduced sensitivity of the body tissues, like muscle, to normal levels of the hormone. As a result, the body tries to overcome this by secreting more insulin from the pancreas. Type 2 diabetes ensues when the pancreas fails to sustain this increased demand for insulin production.

It is currently estimated that one out of every four Americans has insulin resistance. A primary cause is excess intake of sugar or carbohydrates typical of many diets today. This includes foods such as pop or candy as well as cakes, muffins, pastries, chips, crackers, pizza and many other processed foods. Insulin resistance may also be attributed to lack of exercise, overindulging in alcohol, stress, a family history of diabetes, high blood pressure and excess body fat, especially around the abdomen.

Six sure-fire ways to lose "the handles":

Dear Sarah,

Will doing yoga help me lose weight?

Petunia

Dear Petunia,

Yoga is a wonderful workout for the mind, body and soul. And, yes, it can help you lose weight (along with a healthy diet).

Yoga is a practice, which means it is a method of learning by repetition. Practicing yoga has many physical benefits including increased overall body strength, increased flexibility, increased muscle tone and increased mental clarity (and don't we all need that?).

There are many types of yoga, and each has it benefits. The best type of yoga for those looking to shed a few pounds is the technique that combines a cardiovascular workout alongside strength building and flexibility, such as a vinyasa-style.

In a vinyasa-style class each movement will flow from one to another with the breath. There are two vinyasa-style yoga types that I recommend for weight-loss.