AEROBIC EXERCISE
As our nation becomes fatter and fatter, it seems that more and more people are on a diet. When will this country learn that diets don't work, following a sound nutritional program does! What so many fail to realize is that they wouldn’t have to be so strict with their nutritional intake if they would exercise more. The main reason that we are so overweight as a nation is that we don’t move enough, plain and simple. Too many people spend 8+ hours at work each day only to spend 3-4 more hours glued to the couch completely mesmerized by the television each night. Add to that 6-8 hours of sleep and that leaves barely 4 hours each day to be up and around and burning calories. If you are looking for aerobic exercise examples or want to share your favorite aerobic exercise, our forum is filled with members talking about why they love/hate aerobic exercise. Just click the forum link above to get involved in a conversation about aerobic exercise.
There are many components of fitness to include in a well rounded exercise program. Water aerobic exercise and aerobic exercise bicycling are 2 good examples of the types of aerobic exercise you could include in your program. Muscle strength/endurance and flexibility are important factors but it is aerobic exercise that will have the greatest effect in decreasing existing body fat stores. After obtaining your doctor’s permission, anyone interested in losing weight should include 4-5 aerobic exercise workouts each week to their routine. Definitely give water aerobic exercie or aerobic exercise bicycling a chance and see just how much fat you can burn.
Many personal trainers, fitness books and web sites recommend aerobic exercise to be 20 minutes in length. Following this guideline will not help you achieve maximum results from your aerobic exercise program. In order to effectively utilize fat as the primary fuel source, aerobic exercise should consist of at least 30 minutes of continuous movement. Here is why. When you begin your aerobic exercise, the majority of the energy used by the muscles comes from carbohydrate. You are still burning calories, just not the right ones. As your aerobic exercise duration increases the more your body will utilize fat for fuel and the less you will burn carbohydrates. You see, the aerobic energy system, which uses fat as its primary fuel source in the presence of oxygen, takes a long time to get going. The anaerobic energy system, which uses carbohydrate as its primary fuel source without the presence of oxygen, turns on very quickly. The immediate demand for energy is met by burning carbohydrates and around the 20 minute mark is the point at which the total percentage of calories being burned switches over to the fat burning aerobic energy system. The longer you can do your aerobic exercise BEYOND the 20 minute mark the more body fat you will burn.
Another important consideration for your aerobic exercise is determining the proper intensity level. For most people, monitoring your heart rate will be the simplest and most effective way to control aerobic exercise intensity. Remember that fat burning aerobic exercise is a low-intensity, long duration activity. Aerobic exercise performed at too high a level will still burn calories and improve fitness but the calories burned will be mainly carbohydrate. If fat burning is your goal, slow and long aerobic exercise is the way to go.
A simple way to measure aerobic exercise intensity is to calculate your maximum heart rate. The simplest way to do this is by subtracting your age from 220. Aerobic exercise training zones can then be determined by taking percentages of this maximal number. The ideal range for aerobic exercise fat burning is to maintain 60-70 percent of your maximum heart rate. An inexpensive heart rate monitor can be purchased from any sporting goods store and will make tracking your aerobic exercise heart rate quite easy.
Here is an example of putting the formula for aerobic exercise maximal heart rate to work for a 50 year old individual:
220 - 50 = 170
170 = maximum heart rate
60 % of 170 = 102
70 % of 170 = 119
Fat Burning Workout Intensity = 102-119 beats per minute
If you do not have a heart rate monitor available you can measure your intensity level by monitoring your rate of perceived exertion. A low-intensity fat burning exercise will allow you to speak in full sentences while performing your aerobic exercise. You may have to take an additional breath or two between sentences but you should be able to carry on a conversation. If you begin to speak in short, choppy sentences or lose the desire or ability to speak at all it probably means that you are doing your aerobic exercise at too high a level and should decrease the intensity accordingly.
Remember that including the other components of fitness, such as resistance exercise and flexibility training, into your exercise program will work to improve your overall health. Resistance exercise, in particular, will lend considerable help to your weight loss and weight management efforts by increasing lean body mass, which in turn, allows you to burn more calories at rest. There is no better way, however, to burn off your existing fat stores than adding 4-5 sessions of aerobic exercise into your routine. Change your aerobic exercise choices or switch the order in which you perform your aerobic exercise to see continued progress. Check out other links on this site for workouts to help increase your lean body mass. In the meantime, get your body moving and your heart pumping with some aerobic exercise!
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