Aerobic Training Product

Aerobics For Fitness

Aerobics For Fitness

Getting in shape and staying fit is not always easy but some ways are easier than others such as aerobics when you do it right. Aerobics For Fitness Provides You With Everything You Need to Know to Make Aerobics Work Right And Produce Real Fitness Results.

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Body Groove Workout

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But I Dont Want To Neglect My Aerobic Fitness Right

Of course you don't want to neglect your aerobic fitness. In the 2006 landmark 6-week study done by Tabata et al, comparisons in both aerobic and anaerobic capacity changes were made between continuous and intermittent high-intensity exercise groups. The now ultra-popular Tabata Protocol of 20 seconds of high-intensity work with lo-second rest intervals was compared to 60-minute sessions on spin-style bikes, and the findings shocked just about everyone in the fitness industry. The steady-state group that trained a total of 300 minutes per week showed no improvements on anaerobic capacity and a less than 10 improvement in aerobic capacity. The interval group training less than 20 minutes per week showed a 28 improvement in anaerobic capacity and a 14 improvement in aerobic capacity. Yes, you read that correctly the interval group had greater aerobic gains. This study proves that cardio strength training can and will improve your aerobic fitness as well

The American Fitness and Aerobics Association AFAA

The American Fitness and Aerobics Association has certified over 145,000 members since its inception in 1983. It offers a variety of certification workshops for group exercise instructors and personal trainers, all of which involve traditional and hands-on instruction, followed by written and practical exams. Requirements generally include current CPR certification, successful completion of the exams, and some experience teaching group exercise. AFAA offers standard benefits to those who achieve certification. They include membership in the association, a subscription to its magazine, and discounts on liability insurance, supplies, and clothing. Certifications include basic, kickboxing, step aerobics, personal training, emergency response, and weight training. Once primary certification is acquired, a member can attend continuing education one-day workshops in many of the current format trends in fitness, including mat science (incorporating elements of Pilates and yoga), kickboxing...

Aerobic Exercise The Basis

Aerobic exercise is the basic building block of any fitness program. It The word aerobic comes from two Greek words meaning oxygen and life. All physical movement requires energy (calories) believe it or not, you can burn 90 calories an hour when you're sleeping but the type of exercise that uses the most energy is aerobic exercise. Any activity that you perform in a continuous, rhythmic movement and that uses your body's large muscle groups can be considered an aerobic exercise. Jogging, brisk walking, swimming, biking, cross-country skiing, and aerobic dancing are some of the more popular forms of aerobic activities. Regular aerobic exercise will improve the ability of your heart, lungs, blood vessels, and tissues to use oxygen to produce energy.

The Power of Anaerobic Training and Muscle Stimulation

Ask any American what comes to mind when he or she thinks of exercise, and most will reply with the name of some form of aerobic exercise, such as bicycling, swimming, or cross-country skiing. Ever since Dr. Kenneth Cooper's first book, Aerobics, was published in 1968, the benefits of aerobic exercise have been widely touted. In fact, the fitness boom of the 1970s and 1980s coincided with the rise in aerobic exercise, especially recreational running and jogging. Aerobic exercise can bestow many benefits on those who engage in it, including increased lung capacity and improved heart function, both of which help supply oxygen to the working muscles and improve the health of your heart and cardiovascular system. But aerobic exercise does little to develop or maintain muscular strength. And while aerobic exercise is important to a top-flight metabolism, it takes a back seat to strength training when it comes to controlling the way

Aerobics Interval Training A 6 Step Process

For the best results, you must do aerobic activity in the morning on an empty stomach. You should not eat 8 hours before aerobic exercise, so the morning is clearly the best time to perform this activity. If you do not want to exercise first thing in the morning, you would be forced not to eat all day and this would obviously create some bad eating habits. So right when your eyes open in the morning, put on your shoes and start your aerobic training. This will get your blood flowing in the morning and also help you have a better day. You will be alert and have energy. The following would be an example of one of your (3) weekly aerobic sessions. Lets say you decided to take a jog on Tuesday morning for your aerobic exercise. However, if jogging were extremely hard for you, Tuesday morning would start with a walk instead of a jog whatever is challenging to you. This is how it will look You should repeat steps two through five until you have done this process a total of four times. The...

Section 1 Adaptations to aerobic exercise

Aerobic exercise affects two major tissues in the body the heart and the muscles. With regular aerobic training, the heart becomes stronger and more efficient, pumping more blood with every beat. Heart rate at rest and during exercise decreases indicating a greater efficiency. Normal resting heart rate is around 70 to 80 beats per minute (bpm), but elite endurance athletes may have resting heart rates of 40 bpm. (1) The main site of aerobic energy production in the muscle is the mitochondria. Regular training increases the number and activity of mitochondria. (2,5) Training also increases the number of capillaries in the muscle which deliver blood, oxygen and nutrients to the muscles. (2,4,6) Finally, the enzymes required for the oxidation (burning) of FFA all increase with regular aerobic training (2,4,6). These adaptations in the mitochondria and capillaries may also occur as a result of weight training, especially if high reps and short rest periods are used (see chapter 20 for...

Looking Back At Aerobic Training

Earlier I mentioned that aerobic exercise consists of low to moderate intensity activities, performed for extended periods of time. A common example is distance running. The primary focus of this chapter has been on anaerobic conditioning drills. This does not mean that we should completely neglect aerobic training. Aerobic training has a purpose and is important. Anaerobic training will provide more sport specific benefits but it is important to develop a solid base of aerobic fitness. Boxing, wrestling, grappling, and the martial arts are primarily anaerobic in nature. These sports consist of explosive bursts of energy. These are the most common Warrior activities. Aerobic training still serves many important functions. First and foremost it provides an opportunity for you to relax and reflect. A relaxing run will give you time to escape from the stress of your job and the world around. I do some of my best thinking while running or walking. A relaxing walk, run, swim, or bicycle...

High Intensity Aerobics Is Better

Aerobic exercise makes use of large muscle groups in a rhythmic sustained fashion. When we think of aerobics, activities such as running, cycling, stair climbing, aerobic dance classes and treadmill work immediately come to mind. These activities primarily rely on fatty acids from fat stores as fuel though muscle glycogen is the back up or secondary fuel involved. Under severe dieting conditions, amino acids from protein or muscle tissue can also come into play as the There's some confusion as to what type of aerobic exercise is better High intensity where the heart rate really rises or lower intensity work, where the exerciser doesn't work as hard. First, it's important to define intensity. Intensity is loosely defined as effort and effort can be measured by the heart rate. The higher the heart rate, the higher the intensity. The lower the heart rate, the lower the intensity. Work at high intensity and you will absolutely burn more calories. Work at lower intensity and you will...

Interval Aerobicanaerobic Training Burns More Fat And Spares Muscles

Readers of previous CME books have commented upon my dislike for aerobics as a means of oxidizing (burning) fat stores. Normally I simply defend my views with boring and ineffectual . Why Standard aerobic training mostly favors beta-oxidation (fat burning) in S-mitochondria, where as near-anaerobic-threshold- training favors beta-oxidation in M-mitochondria. Near-anaerobic-threshold-training is defined as the point in which muscle fatigue is induced by the build-up of muscle by-products such as lactic acid (feel the burn baby ) caused by increased exercise intensity. About 10 of total muscle mitochondria exists as S-mitochondria, and about 90 exists as M-mitochondria. This in itself should prove near- anaerobic-threshold-training is 9 times (900 ) more effective as a means of causing beta-oxidation (fat burning) when compared to standard aerobic training. The mitochondria ratio stimulation factor is cool, but there is more. Find a high intensity aerobic activity you enjoy, or hate...

Aerobics or weight training first

While trainees should always perform a short aerobic warm-up prior to weight training, the choice of whether to do weight training or aerobics first in the same workout session is debatable. Performing aerobics after weights will make the aerobic training harder (27). So if the primary goal is aerobic training, that should be done first. If the primary goal is weight training, that should be performed first when the trainee is fresh. While performing aerobics after training should in theory rely more on fat for fuel, recall that it does not appear that using fat during exercise has any bearing on fat loss. Bodybuilders, powerlifters and other strength athletes should always perform weight training first after a short warmup.

Calories and aerobics

A mistake many bodybuilders make, which is generally related to starting their diet too late and at too high a body fat level, is to excessively cut calories and add hours of aerobics every day in an attempt to 'catch up' in their contest preparation. Even though this increases fat loss, it also causes muscle loss.

Section 2 Aerobics and the precontest bodybuilder

Aerobic exercise should not be necessary early in the contest diet except on Sunday after the carb-up to help reestablish ketosis. Reducing calories to maintenance levels or a slight deficit coupled with weight training should be sufficient to cause fat loss in the early stages of the diet. Only when fat loss slows should small amounts of aerobic exercise be added. A maximum of four to five sessions of 20 to 40' is about the most a natural bodybuilder should perform although this will vary with the individual. Assuming that a bodybuilder has followed the rules presented above, much more than this should not be needed. The only exception is the one hour of low-intensity aerobics after the carb-up. The purpose of this workout is to deplete liver glycogen and establish ketosis as quickly as possible and should be done from the beginning of the contest diet. Ideally, this workout should be done before breakfast on Sunday to ensure depletion of any remaining liver glycogen. Bodybuilders...

Section 1 Aerobic exercise

It has been known for almost a century that ketones appear in higher concentrations in the blood following aerobic exercise (1). During aerobic exercise, liver glycogen decreases, insulin decreases, glucagon increases and there is an increase in FFA levels in the bloodstream. During aerobic exercise, there is a slight increase in blood glucose uptake which peaks around ten minutes. To maintain blood glucose, the liver will increase liver glycogen breakdown, keeping blood glucose stable for several hours. Thus, the overall effect of aerobic exercise is to increase the production of ketone bodies (2,3). The increase in ketone bodies during exercise is smaller in trained versus untrained individuals, due to decreased FFA mobilization during exercise (2). Aerobic exercise can quickly induce ketosis following an overnight fast. One hour at 65 of maximum heart rate causes a large increase in ketone body levels. However, ketones do not contribute to energy production to any significant...

The Physiology of Aerobic Exercise

The word 'aerobic' literally means 'with oxygen' and aerobic exercise is fueled by reactions which require oxygen to proceed. Typical aerobic activities are walking, running, cycling and swimming. While activities like basketball and soccer could be considered aerobic (as they rely on aerobic energy systems), their stop and start nature would cause them to be more typically referred to as interval training discussed in the next chapter. We will define aerobic exercise as any activity that is fueled by aerobic energy sources and only consider exercise such as walking, cycling, etc in this chapter. Aerobic energy pathways include the breakdown of glycogen, blood glucose, free fatty acids, intramuscular triglyceride, ketones and protein. The intensity and duration of exercise will determine which of these fuels is the primary energy source. Aerobic exercise typically causes heart rate to reach 50 to 80-85 of maximum heart rate (or about the lactate threshold, defined below). In general,...

Highintensity aerobics and interval training

For most individuals (excepting pre-contest bodybuilders who are addressed separately in chapter 30), the primary goal of aerobic exercise should be on total caloric expenditure. For individuals with limited time, maximizing calorie expenditure by working at the highest intensity that can be maintained safely, and is compatible with a ketogenic diet, is the best choice. The inclusion of interval training from time to time can raise fitness level and increase fat loss. Specific guidelines for when and how to incorporate training techniques such as intervals are discussed in chapter 25.

Warrior Aerobic Exercises

One can do aerobic exercises with different volume, intensity, and form. As noted, those outlined here are the basics. Aerobics should be done before resistance training. When you do so, your body will begin to adapt and you'll progressively be able to handle prolonged intense pressure more and more easily. Aerobics are an integral part of controlled-fatigue training. As discussed before, your body will instinctively use any resource of energy to generate strength. Granted, this routine isn't easy. Howevei, it pays back generously by making you leaner and tougher. Let's briefly go over the three factors that affect aerobics volumei intensity, and form.

The 20Minute Aerobics Solution

If you're like most people, you've probably done some, or maybe a lot of, aerobic exercise but haven't noticed too much of a difference. And the prospect of doing more isn't very appealing. Wouldn't it be great if there were an aerobics alternative something much more efficient Something that produced maximum results in minimum time I call it the 20-Minute Aerobics Solution. It's a unique workout which incorporates the High-Point Technique and the Intensity Index, thus transforming ordinary aerobics into an extraordinary event that, like our weight-training routine, is both self-regulating and evolutionary. That means no matter what your present condition, you're ready for the 20-Minute Aerobics Solution. And you can never outgrow it. Despite what so many millions of people have been told, low-intensity, long-duration aerobic exercise is not the best method for ridding the body of excess fat. You probably knew deep down, anyhow, that busting your behind burned off more fat than...

Aerobic Training Routines

Aerobic training should be performed 2 or 3 days per week. Ideal examples of aerobic training include running, swimming, bicycling, and extended jump rope sessions. You can also incorporate sustained running into your aerobic training. Conduct your sustained running distances for 1 or 2 miles. You can begin with 1 mile of low intensity running, follow with 2 miles of sustained running, and conclude with 1 mile of low intensity running.

Section 4 Fatigue during aerobic exercise

The cause of fatigue during aerobic exercise depends on the intensity and duration of activity. This has implications for the effects of a ketogenic diet and each intensity of exercise is discussed. Another possible source of fatigue during exercise of this type of the buildup of ammonia in the bloodstream (55). As shown in figure 2 above, ammonia is generated from the breakdown of ATP and tends to occur when carbohydrates are unavailable. Ammonia production can also occur from the oxidation of amino acids (56,57). Studies of the ketogenic diet have shown no change in ammonia levels at rest (57) but inreased levels during aerobic exercise. (56,57). A ketogenic diet will have a negative impact on performance during moderate- intensity aerobic exercise (between 75 of maximum heart rate up to the lactate threshold) as this type of exercise due to the lack of dietary carbohydrates.

Anaerobic vs Aerobic Conditioning

Aerobic exercise is classified as low to moderate intensity activities, performed for extended periods of time. Distance running is a perfect example of aerobic exercise. There is a distinct difference between anaerobic and aerobic conditioning. I will not make this a science class but it is important that you understand these concepts if you wish to maximize your performance.

Physiology of Aerobic Training

Aerobic exercise uses oxygen to produce most of the body's energy needs. It also brings into play a fairly complex set of physiological events. Correctly performed aerobic exercise, over time, causes positive changes in the body's CR system. These changes allow the heart and vascular systems to deliver more oxygen-rich blood to the working muscles during exercise. Also, those muscles regularly used during aerobic exercise undergo positive changes. By using more oxygen, these changes let the muscles make and use more energy during exercise and, as a result, the muscles can work longer and harder. During maximum aerobic exercise, the trained person has an in-creased.maximum oxygen consumption (V02max). He is better able to process oxygen and fuel and can therefore provide more energy to the working muscles. Aerobic exercise is the best type of activity for In the presence of oxygen, muscle cells produce energy by breaking down carbohydrates and fats. In fact, fats are only used as an...

Aerobics And Anaerob1cs

Q I don't want to ignore my cardiovascular fitness, but will those workouts affect my recovery ability And will the high impact of running be detrimental to muscle building because of the jarring effect A We get a lot of questions about aerobics as it relates to affecting recovery from strength training. It strength training were the only thing that a person were doing, it would be ideal to do absolutely nothing between workouts so as to allow maximal recovery. But not only is that impractical, it's also narrow-minded. Strength training is only one of three parts of fitness, the others being cardiovascular endurance and flexibility. After a productive workout (one that stimulates new muscle growth), the body's first priority is to fully recover from the stress of the exercise. After it has recovered, it will grow any extra muscle that it requires. Most people's concern is that performing any aerobics between weight-lifting workouts will slow down the recovery process. It probably...

Section 3 The hormonal response to aerobic exercise

Several hormones are affected by aerobic exercise depending on exercise intensity and duration. Overall, the hormonal response to aerobic exercise is very similar to what is seen during a ketogenic diet. Levels of anabolic hormones, such as insulin, go down while levels of catabolic hormones, such as the catecholamines, cortisol and growth hormone, go up. The major hormones which are affected by aerobic exercise are discussed below. During aerobic exercise, insulin levels drop quickly due to an inhibitory effect of adrenaline on its release from the pancreas (3,49). The drop in insulin allows FFA release to occur from the fat cells during exercise. Lowering insulin is also important for establishing ketosis. Despite a decrease in insulin levels during exercise, there is an increased uptake of blood glucose by the muscle. An increase in glucose uptake with a decrease in insulin indicates improved insulin sensitivity at the muscle cells during exercise. As the mirror hormone of insulin,...

Aerobic Conditioning

Subsequent chapters describe numerous specific stretching exercises in detail. Here, we will focus on aerobic fitness what it is, how to achieve and maintain it, and how not to overdo it. Later sections in this chapter will introduce training with weights, the concept of cross-training, and how weight training and aerobic training can complement each other. Many people equate aerobic training with an aerobics class, in which an instructor has a program of movements set to music that students follow. This is a fun and efficient way to get in shape, and there are many levels and types of aerobics classes to fit the needs of anyone who is interested. There are many other ways to do aerobic conditioning, however. Perhaps you don't want to take a class with a bunch of strangers. Or you may like particular activities, like running, biking, or swimming, that you can do on your own. When you get right down to it, anything that gets your heart to pump harder for an extended period of time can...

Tip 2 Aerobics

Do aerobics 3-4 days per week for 40-60 minutes on alternating days, or after weight training to burn (oxidize) fat and calories. Aerobics are best done on alternating days from weight training. Aerobics on an empty stomach also tends to optimize the use of fat for energy which is why many people choose to do their aerobics first thing in the morning when blood sugar is low and free fatty acids are being used as fuel for the body. You need not kill yourself with aerobics. A steady manageable pace is adequate and will also pay dividends in improving your health in general.


Many people have a tendency to hit aerobics hard in the days before a contest. They'll be doing up to 4 hours a day in an effort to cut fat and make up for any extra weight. The trouble is, they're BURNING BOTH FAT AND MUSCLE. The fat may go, but a good deal of muscle mass goes with it. 25 30 minutes of aerobics should give you enough work to burn some fat without compromising muscle mass. Do your 30 minutes every other day up to 2 months before the contest. Then begin to do 25 30 every day. Stop aerobics a week out from the contest.

Aerobic training

A frequency of three days per week with a duration of 20-30' and a moderate intensity ( 60-70 of maximum heart rate) is all that is necessary to build basic fitness. Aerobic exercise can be performed prior to the weight workout or afterwards. If fat loss is the goal, trainees may wish to perform more aerobic exercise than the bare minimum, up to 4-5 days per week. When beginning an exercise program, it is recommended that individuals start slowly and build up. Volume and intensity of exercise can be increased gradually as fitness improves. Doing too much too soon is an excellent way to get injured or burn-out on an exercise program. A sample aerobic progression appears in chapter 24.

Myth The longer you exercise the better Fact Too much exercise prevents results

Your workouts should provide the precise amount of stimulation needed to trigger an adaptation response. You work out with weights only three days a week and do a special kind of aerobic training three days a week on alternating days. No more. No less. Once you stimulate the muscle, you need to move on and start the recovery process because that is where the magic happens. (I'll explain that magic in a minute.)

AC Your Rapid Fat Loss manual sounds very interesting Can you give us a basic outline of what the program contains

LM Basically, the diet described in the Rapid Fat Loss handbook is a modified Protein sparing modified fast (PSMF). The PSMF has been around forever, it was classically used in cases of extreme obesity to generate rapid weight fat losses while sparing body protein (hence the name). Fat loss of 1 2-2 3rds of a pound per day are not out of the question in very fat individuals. So I took that approach and modified it further. I'd say my main change has to do with adjusting protein intake based on starting bodyfat percentage (lean people get more protein than fatter) and activity (which increases protein requirements). This has a secondary effect of actually changing the total daily deficit leaner people get a smaller deficit relative to their maintenance requirements. Along with that I added an essential fatty acid supplement. I also describe how to train on the diet (weight training being far more important than aerobics). Finally, I included free meals, refeeds and even a full diet...

Hiring Trends And Salaries

The Department of Labor reports that the median hourly earnings of fitness trainers and aerobics instructors in 2000 were 10.96. The middle 50 earned between 7.65 and 17.84, while the top 10 earned 25.98 or more. However, the American College of Sports Medicine (ACSM) notes that salaries are difficult to predict, because they depend upon a number of factors. These include experience, geographic location, employment setting, certification, and market demand.

Introducing Wii Fit Plus

Although the original Wii Fit features over 40 strength training, aerobics, yoga, and balance activities, the exercise experience is unstructured and mostly solitary. Although not a radical change, Wii Fit Plus adds over 20 more activities, provides preset routines and customizable workouts, has a

Eenie Meenie Miney Mo

Here's an obvious bit of advice that, oddly enough, takes many people by surprise The more specific your fitness goals, the easier it will be for you to pick a gym that suits your needs. In other words, are you just there to pump iron or are you interested in taking aerobics classes, yoga, swimming, boxing, or playing basketball Is taking a sauna a big plus or a big ho-hum Remember, if your gym has these amenities and

The cardiovascular continuum

Cardiovascular exercise is frequently referred to as cardio or aerobics. Dr. Kenneth Cooper, the physician who introduced the concept of aerobics to the world with his book of the same title, wrote a follow-up tome entitled The New Aerobics. In it, he recounted his experience with two individuals who came to him for a personal fitness assessment, which he conducted at his institute in Texas. Both clients had followed his prescription of performing a two-mile run five times a week, so he expected both individuals to be in similar condition. He was shocked to learn that one individual was in good shape and the other was not. Why the difference he wondered. He recounted Cooper started off the notion of aerobics as being synonymous with cardiovascular by attempting to produce a form of exercise that isolated the aerobic metabolic system. He believed that doing so would produce health benefits that were transferred to the cardiovascular system, and in a large measure, he was right. A lot...

The American College of Sports Medicine ACSM

The ACSM offers certification in the following areas Group Exercise Leader, Health Fitness Instructor, Health Fitness Director, Exercise Specialist, Program Director, and Registered Clinical Exercise Physiologist. All are obtained after successfully completing a written and practical examination. To take the Group Exercise Leader exam, one must hold current CPR certification and be familiar with all forms of group exercise (low, high, and mixed aerobics step aerobics slide stationary indoor cycling and interval, circuit, water, muscle conditioning, and flexibility classes). In addition, one must hold fitness certification from a nationally recognized organization or have completed or be currently enrolled in group exercise-related college courses at a regionally accredited college university or have 300 hours of group exercise instruction experience.

Tune Your TV for Fitness

These television programs are like half-hour, on-air exercise classes. Most programs that focus on aerobics or weight training begin with warm-ups and end with cooldowns, just as a good instructor does in a live class. The shows never repeat the same exercises or sequences two days in a row, so your interest will stay high. Each program tends to remain at the same level, however, and often is geared toward novice exercisers. Some shows include demonstrations at various levels of challenge, but others don't increase the difficulty level. This can stall you as your own level of fitness improves, and you might not continue to challenge yourself if you do nothing but work out with the same TV show. Still, exercise shows are convenient and can be really good for maintaining a fitness routine when you just can't get out to a gym. In addition to aerobics, weight training, and toning shows, you might find alternatives such as yoga and tai chi on one of your offered channels. Fitness programs...

The Printed Word on Fitness

Bookstores' shelves overflow with books on the topics of losing weight and shaping up. Many are step-by-step workout and eating plans accompanied by instructional illustrations, recipes, and more. Books cover topics from aerobics to yoga, outline specific workouts from organizations as diverse as the New York City Ballet Company and Navy Seals, and offer different philosophies from drill-sergeant regimentation to mind-body-spiritual connections in fitness. If your local bookstore doesn't have enough of a variety, check or

Build a Base and Then Get Specific

Once you have built that base, you will begin making your workouts longer and stronger. If you like, you can begin to divvy them into aerobic and strength-training days. Not only does this add variety to your workout week, it also gives your muscles time to recover. Some people like a two-day cycle others prefer a three-day cycle. Workout veterans tend to do these categories on alternate days. Some people like to do a full weight workout one day and an intense aerobics workout the next others prefer one day of lower-body strength training, one day of upper-body strength training, and one day of cardiovascular work.

HIT vs Traditional Cardio

Change the type of aerobic activity. 2. Cycle the duration of the activity. For example, a male bodybuilder that performs 3 sessions a week may do 20 minutes of aerobics on weeks 1& 2, 25 minutes on weeks 3 & 4, and finally 30 minutes on weeks 5 & 6. A female bodybuilder can use the same pattern as well (e.g. 4 sessions performed for 20 minutes on weeks 1&2, 30 minutes on weeks 3 & 4, and finally 40 minutes on weeks 5 & 6). This form of cycling will not only keep the workouts interesting but it will also prevent the body from permanently adjusting to a given length of the activity. Remember, that as soon as the body adapts, it will be tougher to reach the fat burning zone and therefore it will be harder to use aerobic exercise as weapon against fat.

Section 1 Fat loss versus Weight loss

Let's say our 180 lb individual at 15 bodyfat begins a basic exercise program of weight training and aerobic exercise. Over the first eight weeks, he gains 4 lbs of lean body mass and loses 4 lbs of fat at the same time. Looking only at weight, nothing appears to have happened. But looking at changes in body composition (in table 1), it is obvious that the program is working.

Is There Anything I Can Do If My HGH Levels Are

In recent years a significant number of studies have shown that specific types of exercises done at specific levels of intensity significantly increase the amount of HGH in the body. A recent report in the Exercise and Sport Sciences Reviews clearly shows that both aerobic exercise and resistance exercise increase HGH. An article in the Strength and Conditioning Journal stresses the effectiveness of interval training in stimulating the production of HGH. These are exactly the types of exercises I prescribe in my four-week program.

Carbohydrates and the ketogenic diet

In addition to the standard ketogenic diet (SKD), this book also details two modifications which have been made to the SKD. As discussed in forthcoming chapters on exercise, a SKD cannot sustain high-intensity exercise performance such as weight training or high-intensity aerobic training and carbohydrates must be integrated to the SKD in some fashion.

Case Study Susan Richards

We also discussed the physiques of Olympic sprinters versus those of Olympic marathoners, how the sprinters appear visually leaner than the longest of distance athletes. While the sprinters appear lean, the marathoners appear somewhat soft. While we agreed running and heavy aerobic exercise isn't all its been built up to be as far as a mode of

Section 1 Glycogen levels

Muscle glycogen is measured in millimoles per kilogram of muscle (mmol kg). An individual following a normal mixed diet will maintain glycogen levels around 80-100 mmol kg. Athletes following a mixed diet have higher levels, around 110-130 mmol kg (1). On a standard ketogenic diet, with aerobic exercise only, muscle glycogen levels maintain around 70 mmol kg with about 50 mmol kg of that in the Type I muscle fibers (2,3). As discussed in greater detail in upcoming chapters, fat oxidation increases, both at rest and during aerobic exercise around 70 mmol kg. Below 40 mmol kg, exercise performance is impaired. Total exhaustion during exercise occurs at 15-25 mmol kg. Additionally, when glycogen

Creating A Deficit Adding Exercise

Combining the two, a reduction in calories with an exercise plan, may make it a bit harder for an individual to pin point what is causing his body to change. Is it mainly the diet or is it primarily the exercise that's promoting a leaner body Without knowing what is providing the main stimulus for change, it becomes challenging to decide what to change when results begin to fade. Case in point. If an individual eating a base diet reduces his caloric intake by 10-15 and eventually reaches a sticking point where continual fat loss is nearly impossible, he can change one of two things. Reduce calories further, add aerobic exercise or add weight training exercise. Making a mild cut in calories may be helpful though it could cause a slight drop in metabolism. Performing aerobic exercise would certainly increase caloric expenditure, burning off additional calories. But, we know the body also accommodates, though not immediately, to aerobic work by becoming fuel efficient - the body...

Oxygen Your Old Friend

That's right, you haven't been very good to your old friend. We take our old friend for granted. We don't remember our old friend very often. Sometimes we run, do aerobics, or something similar to get back in touch with our old buddy. Then, after we're done panting and wheezing, we're back to breathing our normal amount of air. Thinking about oxygen is the furthest thing from our mind

Duration and amount of the carbload

Over the the first 24 hours, the average rate of glycogen resynthesis ranges from 5-12 mmol kg hour depending on the type of exercise performed (5). In general, aerobic exercise shows the lowest rate of glycogen resynthesis (2-8 mmol kg hour), weight training the second highest (1.3-11 mmol kg hour), and interval training the highest (15 to 33.6 mmol kg hour) (5,6). The reason that glycogen resynthesis is lower after weight training than after interval training may be related to the amount of lactic acid generated as well as the muscle damage that typically occurs during weight training (6).

Your workout schedule

Monday-Saturday will be the days you will exercise. This will include three days of aerobics and three days of weight training. The following is an outline of your weekly schedule Tuesday Aerobics before you eat anything that morning. Thursday Aerobics before you eat anything that morning. Saturday Aerobics before you eat anything that morning.

So why should you run I0K

But the question about whether I0K is too long from the point of view of developing efficient cardiovascular system is a good one. The benefits of running I0K and other distances is well explained by Lon Kilgore in The Paradox of the Aerobic Fitness Prescription (CrossFitJournal issue 52). He explains that long slow distance (LSD, defined as 60-I20 minutes) running at approximately 70 percent of your running VO2 max does not improve either your cardiovascular efficiency or your running VO2 max. From a physiological point of view, all it results in is improvement in stores of oxidative energy substrates and associated enzymes the athlete can run longer but not faster. But that in itself is not a bad goal, of course to be able to run longer. And certainly endurance in the muscle groups used in running is improved as well. Of course, you shouldn't train just LSD (as so many supposedly fit folks do), but that doesn't mean it is something to be avoided entirely.

What does the research have to say

The study was a prospective, double blind, placebo controlled study involving 18 people. Each person was put on an 1800 calorie diet and workout, done three days per week doing 45 minutes of circuit training and aerobics, which is not very strenuous by most standards. After six weeks, the study found that the group receiving the guggul phosphate mixture lost three times more fat than the placebo group or control group (9.4lbs of fat lost for the guggul phosphate group vs 3lbs and 2.9lbs for placebo and control group respectively) while neither group experienced changes in muscle mass.

What is it supposed to do

For example, one recent study evaluated the effects of 5 months of Vitamin E (alpha-tocopherol) supplementation on physical performance during aerobic exercise training in 30 top-class cyclists. The study found the plasma Vitamin E concentration increased significantly in the vitamin E-supplemented group, whereas the placebo group showed a trend toward decrease.

Cutting Carbs Fat Loss

In a previous section, it was illustrated how and why weight training is, long term, better than aerobic training in controlling body fat levels. Weight training is the exercise that adds muscle, boosting the metabolic rate allowing the body to burn more calories. Plus, weight training causes micro-tears in the muscles which require energy (ie. calories) for complete repair - keeping the metabolic rate elevated around the clock, 24 hours a day The information below pertains to the individual who chooses weight training as his the primary mode of exercise.

Get Your Heart Pumping

Aerobic fitness, cardiovascular conditioning, and cardio-respiratory health all fall into the category of having a healthy heart, strong lungs, and a functioning circulatory system. These are the keystones to enjoying an active, productive life now and an investment in maintaining a high quality of life in the future. No doubt about it Aerobic exercise is the only way to gain and maintain cardiovascular health. It means you have to get moving and raise your heart rate to an aerobic level. You can do this by fitness walking, jogging, swimming, working out on a gym's cardio equipment, taking an aerobics class, or dashing up the stairs with a load of laundry to answer the call of a crying baby. You will recognize that you are in the aerobic zone when you become somewhat out of breath and feel your heart pumping fast. When you first embark on a fitness program, this might not take much and it might feel uncomfortable or even scary. But as you become fitter and stronger, you will learn to...

Why Blood Supply to Your Muscles Is So Important

As a practical matter, many different forms of exercise, including those that are designed primarily for aerobic conditioning, will generate some degree of strength and muscle development. But since strength-building exercises exert such formidable stresses, your muscles will need a greater supply of

Stepping up to fitness

Step aerobics, which involves stepping up and down an elevated platform, originated in the late 1980s and quickly took off. Although this activity can provide a great workout, step bench heights generally range from four to ten inches, and the Balance Board has a height of just over two inches. As a result of this, you will not be working your muscles as intensely as you would with a traditional step aerobics program, and, therefore, won't reap as much physically from this activity as from some other Wii Fit Plus exercises. V If you find that you enjoy Wii Fit Plus's step aerobics programs, you can consider purchasing a special riser to elevate your Balance Board to the

The Effect of Resistance Training

As with aerobic exercise, you need to start slowly and build gradually when you are following a weight training program. You may not be lifting as much as the person next to you in the early stages, but you probably won't hit a plateau as early, either. And over the long term, your results will be the same or better.

Whats a Target Heart Rate Anyway

Heart rate is the fitness world's term for pulse. In other words, it's the number of heartbeats per minute. It has become the accepted way of measuring the intensity of aerobic exercise. Your target heart rate is the level you need to maintain for at least 20 minutes to impact your cardiovascular fitness. It is not one number. Rather, it's a certain zone or percentage range of the maximum heart rate (that is, the most beats per minute that the heart can possibly pump).

Getting your virtual hoop on

Although Hula Hoop is a registered trademark of Wham-O, Inc., a toy company that was founded in 1948 and is still in existence today, it is in fact an ancient invention that has been used throughout history by countless cultures for different purposes. It was also constructed of numerous materials, ranging from wood to grapevines. The plastic Hula Hoops that we know today were first commercialized in the late 1950s by Wham-O, and the craze quickly caught on, with over 100 million sold the first year it was on the market. More recently, use of hoops has emerged as an aerobic fitness trend, often referred to as hooping or hoopdance, though these activities tend to use custom, weighted hoops. Exercising with the Hula Hoop has numerous benefits beyond the cardiovascular, such as strengthening your core, increasing spinal flexibility, and improving coordination, all of which are also provided with Wii Fit Plus's virtual hoop, so get those hips swaying.

Finding Your Target Heart Rate

You can check your cardiovascular fitness level by taking your resting heart rate (RHR). Ideally, take your pulse for 60 seconds before you even get out of bed in the morning. The target heart rate (THR, or target zone for short) is your aerobic workout aim. It is the range in which you need to work for better health and greater endurance. A trainer can determine your target heart rate zone for maximum benefit during aerobic exercise. (Photo Claire Walter) Yet another method, developed by the Laboratoire du Travail et du Sport in France, is a 20-point logarithmic scale that measures the Estimated Time Limit (ETL) of how long a person estimates that he or she can continue an aerobic activity before exhaustion. In truth, the ETL corresponds more closely to heart rate and Borg's RPE at the lower levels (higher numbers) than at the higher levels (lower numbers) that new exercisers come up with. They are

Section 2 Choosing a diet

The SKD described in this book is no different than a myriad of other dietary approaches which are currently in vogue, although greater specifics regarding calorie and protein intake have been given. The SKD is most appropriate for individuals who are either not exercising, or who are only doing low- or moderate-intensity aerobic exercise. As discussed in chapter 18, a diet devoid of carbohydrates can sustain this type of exercise. However those individuals who are performing any form of high-intensity exercise such as weight training will not be able to use the SKD for any extended periods of time as exercise performance will suffer. Additionally, many individuals involved in long-duration endurance activities tend to find that performance is enhanced by adding carbohydrates to their diet.

Now That Youve Found It What Do You Do with It

If you are obese, it might be prudent lu keep your intensity br-low 60 pencrnt to prevent Joint injuries, but to compensate by exsrciiing longer. 71u' hfivier you are, the more you might want to concentrate on non-wright-beiring exercises, jueh is water aerobics or a stationary hicyde. If you are obese, it might be prudent lu keep your intensity br-low 60 pencrnt to prevent Joint injuries, but to compensate by exsrciiing longer. 71u' hfivier you are, the more you might want to concentrate on non-wright-beiring exercises, jueh is water aerobics or a stationary hicyde.

Exercise Can Elevate Our Mood

Most individuals report that they experience an overall sense of wellness or feel energized following vigorous aerobic exercise. Countless studies show that depression, anxiety, and mood state are favorably affected by regular exercise, which can also help improve a person's self-esteem.

Back to mobilization summing up

I should note that insulin pretty much always wins the battle over fat cell metabolism. That is, even in the face of high catecholamine levels, if insulin is elevated, fat mobilization will be impaired. As it turns out, this generally doesn't happen under normal conditions. Typically when insulin is high, the catecholamines are low and vice versa (e.g. during exercise, insulin levels drop as catecholamine levels go up). There are exceptions of course. If you drink a carb drink during aerobic exercise, for example, the slight increase in insulin will decrease fat mobilization despite high levels of catecholamines.

Step 2 Blood flow and transport

However, aerobic exercise improves blood flow to fat cells in addition to burning calories, so that's a possible solution. Some studies show that exercise can overcome the normally low blood flow. Considering their problems with lower bodyfat, this might explain the observation that

Front of thigh quadriceps

Aerobic Conditioning and Cool-down. The third component of the exercise program is aerobic exercise. Your normal aerobic session is meant to burn fat by increasing your internal temperature. There is, however, another important aspect of this, and that's the fourth component the aerobic cool-down. A healthy individual should engage in cardiovascular exercise at least three to five times a week, for a minimum of twenty to forty-five minutes per session, with an intensity that's between 60 and 80 percent of your maximum heart rate (max HR). Here, however, we're going to increase these numbers a bit, because we're looking for safe but fast results you're going to focus on performing your aerobic workout five or six times per week, for thirty to 60 minutes per session, at a heart rate of 70 to 80 percent of your max. Every aerobic workout, whether performed by a novice or an advanced trainer, should be started gradually. Begin with a five-minute warm-up at a low intensity (at about...

An overview of fat and carbohydrate regulation

As at rest, the primary fuels during aerobic exercise are carbohydrate (muscle glycogen and blood glucose) and FFA (from adipose tissue as well as intramuscular triglyceride) (13,14). At low intensities, fat is the primary fuel source during exercise. As exercise intensity increases, glycogen is used to a greater degree. This fact has been misinterpreted by some to suggest that low-intensity activity is the best choice for fat loss. However, the absolute amount of fat used during exercise is greater at higher exercise intensities. This topic is discussed in detail in chapter 22.

Jump Ropes Theyre Not Just for Children Anymore

It's no coincidence that boxers, who are extremely attuned to training, have been jumping rope for conditioning since Joe Louis was a pup. Rope jumping is cardio training to the max, so a few minutes go a long way. Jumping or skipping rope combines high-impact aerobics with a constant heart-rate-raising arm motion. In addition, it helps tone your legs, arms, deltoids, and abs. If you play sports that require fast footwork, such as tennis or racquetball, you might even find that rope work can help improve your coordination for such sports. vlad As beneficial as jumping or skipping rope can be, the potential for overdoing it, or doing it wrong, is real. Be sure to select cushioning footwear, such as aerobics shoes, and only jump on a yielding surface. A wooden gym floor is the best concrete is the worst. To minimize the impact on your ankles and knees, and to avoid pains that range from backaches to shin splints, don't overdo jumping. Land softly, using your feet and knees as shock...

Move More Look The Same

The first premise regarding the necessity of aerobic training that I'd like to take on is the targeted heart rate theory. The belief is that once the heart rate is elevated to 60 of its maximum potential for over 20 minutes, the body begins to burn fat. Makes sense. I guess. You'll sure be burning a whole lot of calories. But if this method is so effective, why is it that I see so many aerobic instructors who are obviously in great cardiovascular condition with big fat asses Now, knowing the body is going to respond as efficiently as possible, it will then begin to drop weight, allowing it to perform the task at hand with greater ease. This is where the belief that aerobics are effective gets misconstrued. What happens once carbs are depleted Now we enter the fat burning zone, don't we Not so fast Sparky. It still has another 4 calorie per gram energy available -- protein. What's so bad about that Well, just as the body doesn't discern where the fat comes from, it also doesn't know a...

Step Up and Down for Fitness

Step aerobics (usually called just step ) uses a variable-height, heavy-duty, molded-plastic bench that you step up onto and down from. An original brand called The Step launched numerous imitators that have been using the word generically. The top platform of The Step, or other brand of bench, usually is 4 inches high, and the top surface is covered with a nonslip material. When you start doing this kind of exercise, you'll probably place the platform directly on the floor. As you become accustomed to the moves, get stronger, and improve your coordination, you can add 2-or 4-inch nonskid risers under the ends of the bench. Even a tall, well-conditioned step exerciser rarely adds more than three risers. If a person wants more intensity, he or she generally uses light hand weights during the routine. Another option is a new program, such as Super-Step, which uses two same-height benches set close together to add variety to the workout. Vocab-Aerobics Aerobics routines are a...

Fitness on the Rebound

Rebounding classes are aerobics with an overlay of childish joy. The playthings are 28-to 33-inch-diameter minitrampolines (the type that people once used for indoor jogging in place), which are now called rebounders. The games involve aerobics moves such as jumping, turning, twisting, kicking, kickboxing, running, and, not surprisingly, given the popularity of martial arts-themed workouts, punching. The trampoline adds a plyometric bonus to the moves. The workout also contains an abdominal segment, which involves crunches while sitting on the rebounder.

RULE 1 Weight Training not cardio needs to be emphasized

Why is this Because weight training elevates your metabolism for 24-36 hours. Breaking down and re-building muscle has a metabolic cost associated with it. In other words, you not only burn calories as you are doing the weight training but also after as your body scrambles to access the nutrients it needs to re-build the tissue. Traditional Aerobic exercise, with the heart rate between 65 -85 of Maximum, on the other hand, only burns calories as you perform the activity (NOTE High Intensity Cardio has been shown to also burn calories afterwards due to the severity of the activity).

Exercise A Closer Look

Earlier, a substantial distinction was made between aerobic exercise and weight training. That being the body adapts to exclusively aerobic work by becoming efficient. In time, the body can perform the same level of exercise and burn fewer total calories. The body adapts to weight training altogether different. The adaptation process is the addition of muscle mass and the greater amount of muscle one carries, the greater amount of calories burned each day. How bout adding cardio work to a really strict diet The results Not much different. The individual combining aerobic work with a severe reduction in calories may lose more total body weight, perhaps another 5 pounds or so, but the exercise will do nearly nothing to preserve lean muscle mass. In other words, a severe diet combined with cardio work results in a loss in muscle mass. Losing muscle mass is the single most metabolic slowing event that ruins the metabolism, makes fat loss harder and makes a hard looking body nearly a pipe...

Fitness Is More Than Just Working

Fitness for its own sake will help you to live longer and healthier, and that alone is worthwhile. But that's just part of the picture. Fitness is the means to an enhanced quality of life as long as you live. It will allow you to enjoy the physical aspects of life too. You may find a vacation to a health and fitness spa to be an effective way to jumpstart a fitness program, which you can then continue at home. You can join a gym or health club, for these facilities are designed, equipped, and staffed to provide a variety of exercise opportunities, notably strength training and aerobic conditioning. You can also work out at home, while you are traveling, and even in some enlightened business settings.

Effects of Severe Diet Severe Diet With Exercise on Metabolism

So, weight training acts as the stimulus causing the body to hold muscle tissue, something aerobic exercise has dramatically no effect on. Thus, weight training is far superior to aerobic training as a tool to lower body fat levels as the more muscle you carry, the greater the metabolic rate. In fact, a higher metabolism, which can be created by adding muscle mass, is more important than exercise itself in keeping body fat levels under control. Refer back to page 44, to the easy formula outlining the guidelines for daily caloric requirements. The basal metabolism (BM) - the amount of calories needed in a day at absolute rest doing nothing at all- always exceeds the calories required for daily activity and exercise. For example, an individual with 180 pounds of lean body mass will require roughly 1800 calories a day sitting at home, barely moving, plopped in front of the television. How many hours of really intense exercise would it take for him to burn off 1800 calories Oh, about 3...

The Heart Of The Matter

I'll bet my entire bank account (granted, not a very impressive wager) that high rep weight training will improve cardiac output as well, if not better than low intensity aerobics. Any takers Along the same lines one must realize, any activity will burn calories and induce weight loss, especially if the trainee is new to an exercise program. But even in the case of previously untrained subjects, aerobics are the least effective of all forms of exercise for fat loss. When it comes to calling on its energy resources, the body doesn't know if it's lifting a barbell or running on a treadmill. It's expending effort, burning calories and stressing the nervous system with both activities. Of course, cardio training is of a lower intensity and longer duration. That's exactly what makes it less effective. If low intensity, long duration burns fat (which it does) then all activity, short of being in a coma, will burn fat -- which it does -- just not enough to make a difference. Of course,...

Morale During Deployment

Although confined spaces can limit your training options and make you feel less than enthusiastic to train, you need to remain physically active. Stopping all physical training results in a rapid decline in muscle strength and endurance, flexibility, and aerobic conditioning (see Chapter 4). One option to boost morale and increase participation in physical training during deployment is to help organize and participate in team competitions such as mini-triathlons (perform any three aerobic exercises back-to-back for the best time) and sports days. Finally, you may feel that the biggest barrier to working out when deployed is time limitations. In actuality, it requires less time to maintain fitness levels than to increase fitness levels. Though not ideal, you can maintain your fitness level by working at your usual intensity fewer times per week and for shorter durations than what is required to improve your fitness level. A minimum of one strength session, which includes exercises for...

W Cloister Ave Apt 3 Redstone PA 16842 8145559113

Performed various jobs within the club. Taught aerobics and stretching classes, assisted at front desk, handled membership paperwork. Taught 8 classes per week aerobics, kickboxing, step, and tone. Assisted owner with training of new instructors. Taught 6 classes per week cycling, water aerobics, senior stretch. PROFESSIONAL

Fats The Good The Bad The Ugly

Fats should comprise approximately 10 of your overall food intake. Be sure to remember that fats, like carbohydrates, were not all created equal. Fat is a secondary source of energy (particularly for aerobic activity). Many endurance athletes rely on fat as an energy source following their depletion of carbohydrates. Aerobic exercise on the other hand involves low intensity activities, performed for extended periods of time.

Cardiorespiratory work

16.74 Unless you are already fit, moderate safe aerobic training will increase your fitness, i.e., your cardiorespiratory efficiency and muscular endurance. Improved fitness will help you to weight train more intensively, and probably help your recovery process. 16.75 Benefits from aerobic training can be obtained from just moderate work. Extreme dedication is not only unnecessary but actually counterproductive. Performing more than about thirty minutes of moderate-intensity aerobic work three times a week will probably have a negative effect on your weight 16.78 Just two or preferably three 25-30 minute aerobic sessions each week are fine, excluding the few minutes needed for a gradual warmup and another few minutes for cooling down, each session. Either perform the aerobic training after you weights workouts, on your off days, or a mixture of the two. Write a convenient and practical schedule, and stick with it. 16.79 Moderate-intensity aerobic training is important or else you will...

Best Time To Exercise

Aerobic exercise relies primary on fat as fuel. However, the amount of glucose in the blood influences how fast the body will dig into fat stores. In other words, a person chowing down a plate of pasta and heading off to the gym to perform 30 minutes of high intensity cardio exercise will burn less total stored body fat than an individual who performs aerobic exercise in the morning on a completely empty stomach. Why Hormones. As we learned, the presence of carbohydrates or glucose in the blood causes the secretion of insulin and insulin drives up lipoprotein lipase levels which, in turn, exert a sealing effect on fat cells preventing them from being liberated. Where's the energy come from to do the cardio work From glycogen stores and glucose in the blood alleviating the burden on fat cells. Contrast to the individual performing aerobic work on an empty stomach. Glucose levels are flat, therefore insulin is absent, so fatty acids derived from from fat stores become the main line of...

Kelly Exercise Saved Me from Going Off the Deep

Far too many North Americans don't exercise. And many of those who do often exercise without a real understanding of how to get the most out of their workout. They might go to the gym a few times a week, walk, bicycle, shoot some hoops, take an aerobics class now and again. While any kind of exercise benefits you and raises your overall level of health and well-being, the real issue is How can you get the most out of each workout session

Contest Prep Chemistry

The goals of contest prep obviously included lean mass retention or addition. How many top competitors have you seen doing 60-90 minutes of aerobics twice daily and train like animals during contest prep yet retain incredible lean mass Well, for the average actual-natural, this would result in serious over training and lean mass tissue loss at a very high rate.

Does Cardio HelpOr Hinder Muscle Gain

Ever since Ken Cooper's book, Aerobics was first published in 1968, aerobic exercise has been sold - and oversold - as the primary form of exercise for losing weight and or getting fit. Thousands of books and articles have been published since then, all extolling the virtues of aerobic exercise - particularly endurance training - for improving health and body composition. You can't swing a cat without hitting a jogger. Visit any city recreation center, and you'll see a number of cardio classes being offered. Even in most gyms, the floor space devoted to cardio machines and classes vastly exceeds the space devoted to free weights and associated equipment (e.g., benches, power racks, etc.). It's not surprising that when people start a fitness program, the first thing they think of is cardio.

Cardio And Fat Burning

Furthermore, low- and high-tensity aerobic exercise, matched for energy expended during exercise, have similar effects on 24-h nutrient oxidation. We therefore conclude that low-intensity exercise does not promote greater fat burning, as has been popularized among the lay press. Furthermore, low- and high-intensity aerobic exercise, matched for energy expended during exercise, have similar effects on 24-h nutrient oxidation. We therefore conclude that low-intensity exercise does not promote greater fat burning, as has been popularized among the lay press.

Guidelines for Establishing and Maintaining Ketosis

After a carb-up, if not weight training the following day, perform 45'+ of low-intensity aerobic exercise ( 65 of maximum heart rate) to deplete liver glycogen and establish ketosis without depleting muscle glycogen. Interval training will establish ketosis more quickly by depleting liver glycogen but will negatively affect your leg workout. 2. Perform a high-intensity workout (weight training or intervals) followed by 10-20' of low-intensity aerobics to provide adequate FFA for the liver to produce ketones. 3. Perform 10-15' of low-intensity aerobics after high-intensity training to provide FFA for the liver for ketone body formation.

Exercise Intensity And Energy Systems

In addition to burning fat, people do aerobic exercise for cardiovascular conditioning. Aerobic exercise can definitely improve endurance and heart lung capacity to a point. Beyond that, adaptation occurs and a plateau is reached. You'll maintain whatever level you reach, but that's it. No surprises here we need to change up our weight training and increase the challenge to continue to see improvements, so why should cardiovascular training be different The problem with traditional cardiovascular exercise is embodied in the popular term used for it aerobic . Aerobic literally means, with oxygen . Although most people don't think about it much, the word refers to a metabolic pathway our bodies use to produce energy. It's a major pathway without aerobic respiration, our bodies would be unable to produce enough energy for the various biochemical and physical processes we need to live. When we do aerobic exercise, what we're doing is expanding our capacity to produce energy to fuel the...

Principles of Physiologic Conditioning

Routine is the enemy is essentially a restatement of the overload principle. Routine is to be avoided for three main reasons. First, as discussed above, research has consistently shown that athletes quickly reach plateaus in training. The second reason to avoid routine is to make you work on your weaknesses. You can easily avoid your weaknesses when sticking to routines. How many people come to CrossFit after doing lots of single-mode aerobic work and some high-rep low-weight resistance training and then say Hey, I thought I was fit. but I just found out I wasn't. Well their aerobic conditioning (in their favorite modality) and muscular endurance may have been good, but those are only two out of ten components of fitness You can't hide from your weaknesses when following CrossFit programming.

Exercise and fat loss

As well, there is great debate about the 'best' form of exercise when fat loss is the goal. In general, people tend to over-emphasize aerobic exercise for fat loss while downplaying other forms of exercise, such as interval or weight training. Recent research highlights the benefits of weight and interval training for fat loss.

Note To The Diehards

Even if you've accepted the premise I've presented, you may still want to engage in some aerobic activity now and then. I certainly have no problem with that. If I feel like getting into a good game of handball, I'm not going to worry, Oh my god, I may lose some muscle Go on, break a good sweat. Show that you can use that beautiful body for things other than lifting weights. It feels good Some cardio-based exercise can offer, if nothing else, a change of pace. I've even been know to test myself every now and then by running a 10 minute mile or two. Granted, Carl Lewis has nothing to worry about, but it shows I'm not suffering any serious defect in aerobic ability due to just weight training as the only source of exercise for my heart. If you enjoy running then go for it. Just keep in mind, aerobics increase metabolism only while you're doing them. They won't utilize fat for fuel when you're at rest. Only having more muscle will do that. Resistance training also improves glucose...

Exercise at Maintenance calories

The most basic approach to create a caloric deficit is through the addition of exercise to a maintenance calorie diet. As stated previously, while the addition of aerobic exercise with no change in diet causes fat loss in men, it does not reliably do so in women (3,14). In a longer study of 20 weeks, women performed three sets of eight repetitions in four lower body exercises (12 total sets) twice per week. At the end of the study, they had gained 10 lbs of muscle and lost 10 lbs of fat (20). The overall changes may have been even more significant had the subjects trained their upper body as well. This occurred without dieting or aerobic exercise, although fat loss would have probably been greater and or faster with the addition of either. A beginning exerciser can gain 3-4 pounds of muscle in the first 8 weeks of training with even the most basic of programs. This gain may increase metabolic rate by 120-150 calories per day, the equivalent of walking 1.5 miles every day. At...

Exercise with lowcalorie dieting 10 below maintenance to 1200 caloriesday

Resistance training alone, combined with a slight calorie restriction causes greater bodyfat loss and a maintenance increase in lean body mass than just restricting calories alone (24,26). Essentially, the caloric deficit causes the fat loss and the weight training signals the body to keep the muscle so that only fat is lost. This is an important consideration. From a calorie burning perspective, aerobic exercise and caloric restriction are essentially identical. Aerobic training alone, while increasing fat loss in some studies, does not generally increase muscle except in very inactive individuals (24) . Remember that adding muscle raises metabolic rate in the long term. Any caloric restriction should be accompanied by resistance training to prevent the loss of LBM and possibly to even increase it. Aerobic exercise can increase fat loss and may be added if desired and if time allows. However, too much aerobic exercise can have the same effect as too few calories lowering metabolic...

Take Me Out to the Ball Game

Group exercise predates aerobics classes and studio cycling. Team sports, which provide exercise done in a group, include volleyball, basketball, soccer, softball, hockey, and any other competitive sport you might have played in junior high and high school. With the passage of time, they might now seem like lost sports, but you might have a hankering to pick one of them up again. Go for it. They provide fitness benefits and camaraderie, and they do exist for adults.

Step 1 Determine maintenance calorie levels

Sedentary means no activity other than sitting at a desk (or light household activity). Lightly active would include low intensity aerobic activity. Moderate activity would be either higher intensity aerobic activity or weight training, very active would be a combination of weight training (3+ times week) and aerobics and extremely active is reserved for athletes in training, individuals training 2 or more hours per day. So use those descriptions as guidelines for picking your bodyweight multiplier. In general, women (who typically have a lower metabolic rate to start with) should use the lower value, men the higher value.

Not as Effective As You Think

Aerobics burns calories and it stimulates the body to use more calories immediately following the exercise. Those are two pluses. Let me set the scenario for the negative. The way the body adapts to aerobic exercise is to become better at performing the work and more efficient. The female walking jogging the beach will not consistently expend 500 calories in her daily one hour walk. Over time, the exercise becomes easier and she will expend less calories per hour. This a reason why untrained people can run a marathon with only one year of training. Could you imagine someone looking phenomenal with one year of bodybuilding

Throwing Down The Gauntlet

If you are currently on a training program that includes aerobics, I'd like to offer a challenge. Try this test for one month Train exactly as you do now but eliminate all aerobic activity from your exercise regime. Since you will be expending less energy, you may want to up the poundage of the weights you're lifting or at least add a couple of extra reps to each set. Continue to eat as you are now, making sure to maintain a high intake of protein. At the end of one month, I guarantee you that none of your aerobic ability will be lost. You will also have more energy, fuller shapelier looking muscles, and the exact same body fat percentage that you have now. Trust me.

And Now A Word From Our Sponsor

And if all of this isn't evidence enough, I'll let Doctor Kenneth Cooper have the last word. He wrote the book The New Aerobics and is credited with coining the very term aerobics. Twenty five years after the debut of his book, Dr. Cooper admitted that many of his conclusions were incorrect. He was quoted as saying Further research has shown that there is no correlation between aerobic performance and health, protection against heart disease, and longevity. Newsweek Magazine ran a piece on Exercise Guild president Ken Hutchins who refers to an article that appeared in Mens Journal Magazine where Dr. Cooper goes on to say that aerobics are far more carcinogenic than first realized and are to blame for many injuries. There you have it. Do you still want to do cardio Be my guest. While you're at it, put 20 bucks on the number 7 horse in the fourth race at the OTB. You've got as much chance at getting rich as you do of improving your fitness goals through aerobic activity. Aerobics are a...

Step 2 Set protein intake

Aerobics only * Includes folks lifting weights and doing aerobics. Some of these individuals simply swear that they require higher protein intakes which is why I'm including the 1.25 g lb value. Frankly, with calories at maintenance levels, I feel that 1 g lb is more than sufficient but I don't need the nasty emails from people who disagree.

Specificity and the SAID Principle

The adaptations seen in training are specific to the type of training done. This is sometimes called Specific Adaptations to Imposed Demands or SAID by exercise physiologists. For example, aerobic training improves the body's ability to perform aerobically (by making muscle fibers smaller and more oxidative), but does not improve strength. Strength training improves the body's ability to generate strength (by making muscle fibers bigger and more glycolytic) but does not improve aerobic endurance (2,3).

Determining the lactate threshold LT

To most accurately determine LT, individuals need to be proficient at taking their heart rate or have access to a digital heart rate monitor. Many aerobic exercise machines have heart rate monitors built in. To determine LT, intensity should be gradually increased, while monitoring heart rate, until a significant burning sensation is felt. As a general rule, each increase in intensity level should be maintained for three minutes to allow for lactic acid to accumulate. When a significant burning sensation is felt in the muscles being used, heart rate should be taken, and assumed to roughly indicate the LT for that exercise.

Day exercise schedule

Aerobic Training Aerobic Training Aerobic Training Aerobics Aerobics Aerobics Aerobics Aerobics Aerobics Aerobics Aerobics Aerobics Aerobics Aerobics Aerobics Aerobics Aerobics Aerobics Aerobics Aerobics Aerobics Aerobics Aerobics Aerobics Aerobics Aerobics Aerobics Aerobics Aerobics Aerobics Aerobics Aerobics Aerobics Aerobics Aerobics Aerobics Aerobics Aerobics Aerobics

Other Essential Tips To Keep You

This book is geared for new exercisers, for people just beginning to work out. Therefore, it emphasizes strength training, aerobic conditioning, and enhanced flexibility. Physical activities that help achieve these goals are important, but they are only a part of the big fitness picture. When you are embarking on a fitness program, there are many other things to know that can help you out as well as some to watch out for. Some obstacles might make a fitness program seem unrealistic or difficult. Such obstacles include injury, illness, permanent disability, pregnancy, or advancing age.