AEROBIC EXERCISE

Aerobic means ‘with air’.  That is, breathing in air and oxygen continually to supply oxygen to the working muscles.  The activity needs to be continuous at an intensity that suits your fitness level.  To ensure the exercise is, in fact, aerobic, remember the word FITT.

Frequency:  at least three times a week, five times is better.

Intensity:  exercise at 65-75 per cent of your maximum heart rate.

Time:  twenty minutes continuous is the minimum, 30 – 60 minutes is better.

AEROBIC EXERCISE AND BODY FAT

Aerobic exercise is an excellent way to lose body fat.  When exercise begins, the body uses it's muscle glycogen (muscle food) stores first, keeping fat as a reserve fuel.  After twenty minutes the muscle food has been used so the body has no choice but to draw on it's stores of body fat for energy.  Hence, the importance of doing continuous aerobic exercise for MORE than twenty minutes.

With aerobic exercise the heart and lungs become stronger, which reduces the risk of heart disease.  Fat particles may clog the inner walls of the arteries leading to the heart, with the possible result being a heart attack.  In aerobic exercise the blood rushes through the arteries at speed, carrying away fatty particles for elimination.

IF YOU DON’T USE IT - YOU LOSE IT.

Muscles need to be used.  They need to be contracted to keep them strong, toned and healthy.  When we use our muscles they become firm and shapely. When we don't use our muscles they become soft and flabby.  See "Hormone Replacement, The Real Truth" book for more information on the benefits of muscle training as well as stretching exercises found on page 226.

Tip:  Maximum heart rate is calculated by subtracting your age from 220

You can also calculate your ideal BMI and Heart Rate by including your weight, age and height in the graphs shown to the left on the bottom of the navigator menu.