Have fitness questions? Fitz has your answers. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose one per week to publish on That's Fit! Learn more about Fitz here.

Q. Hi Fitz, We're half way through December and I've already gained four pounds. How do I stop this? Colin

A. Happy Holidays, Colin! Thanks for writing. I've got some pretty clear advice for you, which is the same advice I'd give if you showed up for a personal training session with me. Get a grip! Put a moratorium on the indulgences and focus on fighting that new fat.

Research tells me that if I want to ward off another battle with breast cancer I ought to work out vigorously for at least five hours per week. I think I'm complying with this recommendation but I'm not so sure. What exactly does "vigorous" mean when it comes to fitness?

Researchers cited in Fitness magazine's May issue say it's anything with a metabolic equivalent (MET) intensity level greater than 6.0. Apparently, my MET ranges from 0.9 while sleeping to 18 while running at 10.9 miles per hour. I don't think I'll ever reach that intensity level but a 6.0 -- I can surely do that. If I want to up my performance and reach an even higher MET, I can add 12 vigorous moves to my routine. See gallery for making the following activities a bit more challenging.

• Running
• Biking

• Step aerobics

• Jumping rope

• Boxing

• Soccer

• Swimming

• Backpacking

• Canoeing

• Mountain climbing

• Roller skating

• Tennis

The debate rages on with friends of mine on whether moderate exercise or rigorous exercise is better for the body. While the circumstances of health change for every person, we're all trying to find that magic formula that weaves time availability with regular exercise these days.

A recent study shows that a majority of men (56%) and women (71%) believe moderate exercise to be better than rigorous exercise, although that perception can be argued vigorously itself. Due to time crunches, many folks I know do intense exercise for only 15 minutes per day -- and they believe that it's just as effective as an hour of walking on the treadmill.

How about you? Do you feel better taking your time to exercise moderately (walking, etc.) instead of high-energy exercise like jogging or racquetball?

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When I'm filled with anxiety, panic, or worry, exercise usually helps. It allows me to clear my head, focus inward, and collect a fresh perspective. There's nothing groundbreaking about my strategy. It helps loads of people who find themselves in all sorts of stressful scenarios.

Health experts have long recommended 30 minutes of moderate daily exercise to relieve stress. Researchers at the University of Missouri-Columbia agree. But they've got an even better recommendation. They say studies show high-intensity workouts pack a much bigger punch against stress than any other form of exercise. Why? There are several theories. We know intense aerobic exercise strengthens the heart and lungs, and these two vital organs bear the brunt of the body's stress response. So the more we exercise, the better these organs respond to negative emotion. Another possibility: Vigorous workouts require major concentration and limit the ability to obsess about weighty matters. It could also be that this type of exercise increases the release of endorphins, our feel-good hormones. The harder we work, the better we feel.

I guess it doesn't really matter why strenuous activity does the trick. It just does. And that's reason enough for me to keep at it.

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