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Weightloss and Aerobic Exercise
AEROBIC EXERCISE
Aerobic exercise is essential to losing fat and getting
fit. It is not an option. You burn more fat during aerobic exercise and
immediately afterwards. With strength training, you burn fat and raise your
metabolism throughout the recovery period. The effects of strength training last
longer, but aerobic exercise packs a more immediate punch!
Any exercise that elevates your
heart rate into either the fat burning or cardiovascular training zones will do.
20 minutes of exercise is all it takes if you make sure you challenge yourself
and work in your target cardio training zone. 30-45 minutes is more appropriate
for your fat burning zone. Stationary bikes, treadmills, and rowers can usually
be programmed to vary the intensity along with your heart rate during the
workout. This is ideal.
When choosing an aerobic
exercise, make
sure that it keeps your heart rate elevated consistently without breaks.
"Stop & go" sports like basketball or football, are not adequate
candidates for these purposes. These game have too many pauses, breaks and
periods of low activity. They will not keep your heart rate elevated long enough
to burn much fat or elevate your metabolism.
Doing your aerobic exercise first thing in the morning on an empty stomach
maximizes your ability to lose fat. You'll need to drink plenty of water
regardless, but especially in the morning.
Just like strength training you
want to do aerobic exercise 2-3 times a week minimum. You can do aerobic
exercise more often but you need to be concerned about overworking yourself.
Within a training cycle you should be getting stronger and more fit week by
week. If you are feeling excessively tired, cut back on the extra days of
aerobic training and if necessary add more rest days in between strength
training days.
If you want to do aerobic
exercise and strength training exercise in the same workout, do your aerobic exercise after your strength
training.
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