Nowadays, experts are saying that it's best to include both
strength training and aerobic exercise.
Here are some of the ways aerobic exercise can help you to lose weight
quickly:
Although aerobic exercise, unlike strength training, does
not permanently increase your metabolism, it does speed up your body's process
for burning fat.
Your body has a "fat-burning zone" that you need
to determine so you will know if your aerobic exercise is actually burning
fat. Your heart rate (pulse) can help
you determine if you are in your fat-burning zone. Calculate it by this formula: 220-(your age) x (.75). In other words, subtract your age from 220
and multiply the result by .75. If my
age is 40, my "fat-burning zone" pulse rate would be 135.
This rate is just a basic guideline, and you can vary it by
10 beats more or less.
When you perform aerobic exercise it is also important to
spur your fat-burning.
Here are some guidelines:
1. When you first
arise in the morning, use this routine:
a. Drink two
or three glasses of water
b. Don't eat
before you exercise
This method will use your fat stores for energy as your body
has not had any glycogen stores to burn
2. Do your aerobic
exercise immediately after a strength training session. Your body has already used up a lot of its
glycogen and can go directly to fat storage for the energy it needs for the
aerobic session.
There are many different forms of aerobic exercise. Make sure you pick one, or several, that you
really enjoy doing so you will stay with it.
Here are a few suggestions:
1. Brisk walking or
jogging;
2. Running;
3. Treadmill;
4. Exercise bike;
5. Aerobic dance
class;
6. DVD exercise
programs, such as Zumba
7. Stair stepping
(climb those stairs!)
8. Elliptical or
rowing machines
The length of time to perform aerobic exercise is different
for men and women. A woman should do
aerobic exercise four or five days a week for up to 45 minutes a session. For a man, it is only necessary to do aerobic
exercise four times per week for about 45 minutes also.
Remember to eat healthy and talk to your doctor about any
health supplements you could be taking to optimize your health.
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