| Exercise Basics Benefits of Aerobic Exercises Aerobic exercises are the only form of exercise where you use two sources of energy: carbs (blood glucose) and fat. The Surgeon General advises us that, to be healthy, we need to be exercising at least three to four times a week, in an aerobic zone, for 20-30 minutes. That is a standard to keep your heart healthy, not to lose body fat by burning calories. Here's an eye opening tip: For the first 20 minutes you exercise in your aerobic zone, you are burning about 80% carbohydrates and 20% fat. For the next 20 minutes, you are burning about 50% carbs and 50% fat. You're getting better. Now you're gonna start to lose some of that weight as the fat is being burned! So what happens if you start exercising into the above 40 minute range? A reversal. You are now burning about 20% carbs and about 80% fat. In other words, when you are exercising beyond 40 minutes, you're doing some serious fat burning'! So if your goal is losing weight, your exercise routine should be in the 45 - 60 minute area. -------------------------------------------------------------------------------- Benefits of Strength Training Exercises Strength training exercises use resistance. Weights or bodyweight strengthen and condition the musculoskeletal system, improving muscle tone and endurance. Research indicates that unless we strength train regularly, we lose more than one-half pound of muscle every year of our lives after age 25. Add that to the fact that muscle burns fat, and you can see why it would benefit you to make sure you have some strength training in your exercise routine. That's been a bit of a drawback to many as lifting weights doesn't appeal to everyone, especially women. Well I'm telling you something right now. The exercise ball changes that. As you do your strength training on the exercise ball, it's actually fun and develops your core muscles. And strong core muscles is the key to a strong and fit body. Some of the best exercise tips I can give you is to add the exercise ball to your routine and Here's some Exercises to Get You Started! Ball Exercises Any good exercise program is going to have both aerobic exercises and strength training. You need both. ------------------------------------------------------------------------------------- Important Exercise Tip! Warming up before exercising is very important in preventing injuries. Before running you should first begin by walking, then jogging slowly. Begin increasing the speed as you feel your body loosening up. Before lifting weights, do some light jogging in place, or some aerobics to get the blood flowing, then for each body part, perform 10 - 12 repetitions using very light weight to warm up the muscle. This forces blood into the muscle area and will help prevent strains to the muscle. A warmed muscle stretches more easily and reduces chance of injury. You need to make fitness an important part of your life. The value of regular exercise has been proven again and again, not only for weight loss, but for your health. Make it a point to work out at least 3-4 times a week for a minimum of 30 minutes at a time. Never take more than 2 days off in a row unless you are sick or physically unable to exercise. --------------------------------------------------------------------------- Exercise Myth? "No pain, no gain".No! No! No!! Pain is your body's way of telling you something is wrong. Don't ignore it. Obviously, when going beyond fitness and testing yourself, you will encounter physical discomfort and need to overcome it. ie. training for a marathon. It's important to have the "Base Training" before getting into the "Advanced Training". You don't start training for a marathon a month after you started running. The base training develops the body and gets it ready for extensive training. More importantly, you learn to "read" your body. Is the heavy breathing due to pushing your body or could it be the beginning of a heart attack. You might want to know that. The base training also allows you to go beyond regular training with less chance of injury. (Less chance - pushing into this type of training definitely increases the risk of injury) Do it correctly and you can do it for the rest of your life. But if the exercise is causing you pain, you need to find out why! ----------------------------------------------------------------------------------- Exercise Sitting Down Anyone can exercise sitting down. And get a good workout at the same time. Don't let the fact you might be in a wheelchair or you simply cannot be on your feet for an extended period of time stop you. I'm telling you, you can get a good workout sitting down. In fact, this is excellent for seniors. Here's some exercises you can try sitting down. Sitting Exercises -------------------------------------------------------------------------------- Conclusion To sum it up, to get maximum results in your program, you need to include 2 types of exercising; Aerobic Exercise and Strength Training. Aerobic exercise can be anything that gets your heart beating fast and steady for 30 minutes or more at a time. This can include running, fast walking, dancing, steppers; exercises that get the heart beat up and keep it up for an extended period of time. Strength training can include weight lifting, push-ups, chin-ups; exercises that develop muscle. Muscle burns fat, so building muscle will help you lose weight and increase your fitness level. Participate in a regular fitness program. The health benefits are endless and exercise has been proven to help relieve stress. Set aside a certain time of the day 4 - 5 times a week to workout. I recommend the same time during the week and a morning routine on Saturday or Sunday. In other words, make exercising a routine. Sounds simple but it works. Try it for a month and see if it doesn't help you get into a regular routine. Make exercise a priority in 2007! |
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