We
exercise for a variety of reasons - weight loss, build muscle tone, to
increase strength, strengthen our hearts, to prepare for a sport, etc. Most of us over 50 years of exercise to improve our health and fitness. This usually includes most of the things I just listed.
If one of your main goals is to lose weight, you may want to consider the type and amount of aerobic exercise you are doing. Aerobic exercises such as walking, jogging, cycling and swimming are the most useful for strengthening our heart and can be very effective in helping to reduce body fat.
You should be aware that I do not say "lose weight" for a very specific reason. We can go on a low calorie diet and lose weight, but it can not help us to be healthier. This is because without proper exercise can actually lose weight, but not lose unhealthy fat. And, secondly, to increase the amount of exercise that we can actually prevent us from losing as much weight.
Can it be a good thing? Absolutely. When I started training for triathlons in the 80, I lost quite a few inches from various body measurements, but hardly lost any weight. The reason was that aerobic exercise I was doing helped me burn fat and replaced it with muscle. By volume, muscle weighs more than fat. The types and intensity of aerobic exercise I was doing to train for triathlons was not ideal for fat loss. What I will talk about here is aerobic exercise targeted primarily toward fat loss.
If you have excess body fat you need to lose to be healthy, you basically have two things to do. One, is to ensure that the amount of calories you burn each day exceeds the calories you consume. This requires that they need the amount and type of food you eat to be carefully controlled.
One of the reasons we have not lost more weight and body fat when I trained for triathlon was I ate a diet rich in carbohydrates to give enough right type of fuel my body make race long distance, swimming and cycling. These are not the ideal way to help a person lose fat diet.
The second thing necessary for optimal fat loss is to make sure that you exercise the more calories you burn come from stored fat as possible. Again, my triathlon training was not ideal for this because I tried to train my body to use carbohydrates as efficiently as possible and much increase my aerobic capacity. I will not get into the physiological reason here, but I assure you that diet and exercise routine for a long-distance athlete, it is different from someone whose main goal is to lose fat.
So how do you tailor your aerobic exercise program to help you lose the maximum amount of fat as possible? I'm glad you asked. First, make sure you are in a relatively low-fat diet. This will help you ensure that your body does not have too many fat calories from food to burn as fuel. Now for the most important for burning fat by aerobic exercise secret. You must ensure that you do your aerobic exercise in the maximum fat burning.
This is determined by estimating your maximum heart rate (220 minus your age is usually a good estimate). Next, determine your target heart rate (THR) burning zone fat, multiply your maximum heart rate of 55% and 65% for the range to keep your heart rate for aerobic exercise. That's an example: I am 60 years old, thus determine maximum estimated Tomo 220 minus 60, which is then 160. I take 160 and multiply it by 55% and 65% of my heartbeat.
This gives me 88 and 104, which is the range that I have to keep my heart rate for aerobic exercise is done to maximize my fat loss. Another important thing is to realize that to maximize fat loss, you should do this type of aerobic exercise for 45-60 minutes 4 or 5 times a week. You should not start with much, but your goal should be to get up to that time.
To keep your heart rate within your appropriate range will be checked frequently take the pulse. It is very important that your heart rate stays in its range. If you're too low you will not receive a benefit. And if it is too high, you will get benefits, but it will not be the benefits of burning fat you want specifically.
Walking is an excellent form of aerobic exercise to use to burn maximum fat. It's easy to do almost anywhere, and requires nothing more than a good pair of shoes and clothing appropriate for walking the exercise environment. If you use the work, try to make sure you're walking in an area that is relatively flat. If there are hills, it becomes very difficult to walk at a steady pace and keep your heart rate in the target zone. A heart rate monitor and treadmill can be very useful to help you stay in your area.
Many excellent forms of aerobic exercise are not very good for fat loss maximum as they increase the heart rate too high. Things like aerobics, Jazzercise, climbers machines, spinning bikes classes, etc. They are great exercises to strengthen your heart, but too high to push your heart rate for fat loss maximum.
Another good thing to exercise at a pace that will give you maximum fat loss is that once you lose fat, you'll be in much better shape to use aerobic exercise to strengthen your heart more. You will be in a much better position to form at higher heart rate, if you want.
So if your main focus is currently losing unhealthy body fat, you need to determine your target heart rate burning fat zone and start doing aerobic exercise that will keep your heart rate in this area.
If one of your main goals is to lose weight, you may want to consider the type and amount of aerobic exercise you are doing. Aerobic exercises such as walking, jogging, cycling and swimming are the most useful for strengthening our heart and can be very effective in helping to reduce body fat.
You should be aware that I do not say "lose weight" for a very specific reason. We can go on a low calorie diet and lose weight, but it can not help us to be healthier. This is because without proper exercise can actually lose weight, but not lose unhealthy fat. And, secondly, to increase the amount of exercise that we can actually prevent us from losing as much weight.
Can it be a good thing? Absolutely. When I started training for triathlons in the 80, I lost quite a few inches from various body measurements, but hardly lost any weight. The reason was that aerobic exercise I was doing helped me burn fat and replaced it with muscle. By volume, muscle weighs more than fat. The types and intensity of aerobic exercise I was doing to train for triathlons was not ideal for fat loss. What I will talk about here is aerobic exercise targeted primarily toward fat loss.
If you have excess body fat you need to lose to be healthy, you basically have two things to do. One, is to ensure that the amount of calories you burn each day exceeds the calories you consume. This requires that they need the amount and type of food you eat to be carefully controlled.
One of the reasons we have not lost more weight and body fat when I trained for triathlon was I ate a diet rich in carbohydrates to give enough right type of fuel my body make race long distance, swimming and cycling. These are not the ideal way to help a person lose fat diet.
The second thing necessary for optimal fat loss is to make sure that you exercise the more calories you burn come from stored fat as possible. Again, my triathlon training was not ideal for this because I tried to train my body to use carbohydrates as efficiently as possible and much increase my aerobic capacity. I will not get into the physiological reason here, but I assure you that diet and exercise routine for a long-distance athlete, it is different from someone whose main goal is to lose fat.
So how do you tailor your aerobic exercise program to help you lose the maximum amount of fat as possible? I'm glad you asked. First, make sure you are in a relatively low-fat diet. This will help you ensure that your body does not have too many fat calories from food to burn as fuel. Now for the most important for burning fat by aerobic exercise secret. You must ensure that you do your aerobic exercise in the maximum fat burning.
This is determined by estimating your maximum heart rate (220 minus your age is usually a good estimate). Next, determine your target heart rate (THR) burning zone fat, multiply your maximum heart rate of 55% and 65% for the range to keep your heart rate for aerobic exercise. That's an example: I am 60 years old, thus determine maximum estimated Tomo 220 minus 60, which is then 160. I take 160 and multiply it by 55% and 65% of my heartbeat.
This gives me 88 and 104, which is the range that I have to keep my heart rate for aerobic exercise is done to maximize my fat loss. Another important thing is to realize that to maximize fat loss, you should do this type of aerobic exercise for 45-60 minutes 4 or 5 times a week. You should not start with much, but your goal should be to get up to that time.
To keep your heart rate within your appropriate range will be checked frequently take the pulse. It is very important that your heart rate stays in its range. If you're too low you will not receive a benefit. And if it is too high, you will get benefits, but it will not be the benefits of burning fat you want specifically.
Walking is an excellent form of aerobic exercise to use to burn maximum fat. It's easy to do almost anywhere, and requires nothing more than a good pair of shoes and clothing appropriate for walking the exercise environment. If you use the work, try to make sure you're walking in an area that is relatively flat. If there are hills, it becomes very difficult to walk at a steady pace and keep your heart rate in the target zone. A heart rate monitor and treadmill can be very useful to help you stay in your area.
Many excellent forms of aerobic exercise are not very good for fat loss maximum as they increase the heart rate too high. Things like aerobics, Jazzercise, climbers machines, spinning bikes classes, etc. They are great exercises to strengthen your heart, but too high to push your heart rate for fat loss maximum.
Another good thing to exercise at a pace that will give you maximum fat loss is that once you lose fat, you'll be in much better shape to use aerobic exercise to strengthen your heart more. You will be in a much better position to form at higher heart rate, if you want.
So if your main focus is currently losing unhealthy body fat, you need to determine your target heart rate burning fat zone and start doing aerobic exercise that will keep your heart rate in this area.
No comments:
Post a Comment