How Aerobic Exercise Can Speed Up Your Fatloss!
There are many key factors you have to ensure you follow on a regular basis to lose weight.
You have to follow a really good diet, get enough rest, and perform some type of weight training to increase your muscle so you also get stronger.
But there is also one more thing you can do to speed up your fatloss, and that's.....
Doing Aerobic Exercise!!
Aerobic exercise is exercise such as running, cycling, swimming, etc. Weightlifting or weight training is considered to be an-aerobic exercise.
If you're trying to lose weight, you should be doing aerobic exercise 3-4 times per week for 30 minutes per session.
The first thing you must do though, when starting to do aerobic exercise is to figure out your maximum heart rate. Here's how to do it:
The calculation for determining your maximum heart rate is 220 minus your age. So if you're 30 years old, the calculation is as follows:
220 - 30 = 190 maximum heart rate
As you get older, your maximum heart rate gets lower. Remember, this calculation is not set in stone. It is a rough average.
When I was 20, I got my heart rate up to 205-206 beats per minute while I was climbing a 15% hill for a kilometer on my racing bicycle. My maximum heart rate should have been 200, so you can see this calculation is just an estimate.
So using the 30 year old in our example who's maximum heart rate is 190 beats per minute, we need to make sure that person is doing aerobic exercise at 65-70% of his maximum for best results. We calculate this as follows:
190 x 0.65 = 123.5 beats per minute at 65%
So after an initial warm-up of 5 minutes on the stationary bike (or other exercise you choose), make sure your heart rate is above 123.5 beats per minute for the other 20 minutes, before you warm down.
You can check your heart rate by a couple of methods.You place your index finger while you're doing your aerobics on the artery on your neck. While you do this, count the beats over a 15 second span (look at you watch).
Multiply the number of beats over 15 seconds by 4 to get a beat per minute figure.
Using our example again, we check our pulse and notice 30 beats over 15 seconds. We multiply this by 4 and we arrive at 120 beats per minute. We see that this is lower than 123.5 beats so we start pedaling a little bit faster and check the heart rate again in a few minutes.
Pretty soon, you'll figure out how fast and hard you have to pedal to stay between 65-70% of your maximum.
Warm up for 5 minutes, stay in you 65-70% target zone for 20 minutes, then cool down for the last 5 minutes and you're done.
Now, I would suggest you perform the aerobic exercise first thing in the morning as soon as you get up before you eat.
Your body has been fasting while you sleep and it may have been 8-12 hours since you last ate. This is the best time to do aerobic exercise, because you will burn more fat and get better results.
But, if you can't do the aerobic exercise at night, no problem. The main thing and most important thing is THAT YOU DO IT. Even if it's late at night.
Once you get down to the body fat level you want, cut that back to 2-3 times per week 20-30 minutes each, mainly for cardiovascular exercise for your heart, not so much for the calorie burning benefits.
Good luck with all you fatloss & fitness goals.!
By Tony Tass