Let's get
this.
There is indeed a fitness boom going on
and for good reasons, we feel
better, look better and live a longer,
more productive life when we're fit,
if you're trying to lose weight.
Exercise is especially important.
The right kind of exercise can burn
up calories and burn up fat.
It's more important to maintain
the lean body mass you have
while you burn up fat.
And the only way you can do that is by
exercise when you're not know.
The exercise also
helps to to subdue
the appetite and
helps one to maintain cardiovascular
strength right along with their
dieting and also exercise
burns up calories.
The most important thing to remember
before starting any exercise program
is to check with your doctor,
find out where you should begin
jumping into a high intensity exercise
could be dangerous.
Aerobic exercise has the most benefits
in burning calories.
Not to be aerobic.
A physical activity must be steady
and nonstop, must continue
for a specified time period.
Most people say a minimum of 30 minutes.
That's plus a warm up and cool down
period.
Your pulse should be at a working heart
rate to ensure exercise for your
cardiovascular system.
If you want to know your working heart
rate, here's a formula.
Although of course every individual can
vary somewhat.
Take two hundred twenty, which is the
maximum heart rate for most of us
minus your age.
Now that gives your maximum heart rate.
Now multiply that by whatever percentage
figure fits you 60 percent
if you want to maintain your current
level of fitness, 70 percent
if you want to improve that level, 80
percent is maximum and most of us
want to work at around 70 percent.
That's what your working heart rate
should be when you're working.
At most experts agree
that you should participate in anaerobic
activity a minimum of three times
a week for 30 minutes each.
Now, here are some of the better aerobic
exercises.
Jogging burns at 500 calories
an hour, swimming 300
calories an hour, bicycling 660
calories an hour.
Other good activities that are aerobic
if you're intentional about not stopping
and starting to keep it a steady rhythmic
pace, aerobic dancing,
racquetball,
even weightlifting exercise
is good for us whether we're trying
to lose weight or not.
But it would cause very little weight
loss without dieting.
And neither one will work long term
without something called behavior
modification.
We'll talk about that tomorrow.