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It is a common misconception that aerobic exercise tones
and firms muscles. Actually
it accomplishes very little
toning and firming. Resistance
exercise (weight training)
is where real toning and firming
of muscles occurs. Doing both
aerobics and weight training
is the optimal way to lose
more fat and gain more muscle.
If you are trying to lose
weight, studies show that
weight loss increases by 56
percent with aerobic and strength
exercises combined. Muscle
may weigh more, but when you
increase your muscle composition,
the body is able to burn more
fat, even when you are resting,
because your metabolism is
higher. A pound of muscle
will use 350 to 500 calories
per week to survive, while
a pound of fat only needs
about 14 calories per week.
New studies have shown that
building muscle helps your
body fight disease better,
too. Strength training benefits
everyone, no matter what age
or sex, and is becoming recognized
as an important component
of fitness. Research is indicating
that the muscle loss found
in elderly people doesn’t
come from age, but lack of
activity. Even a young person
who doesn’t get enough exercise
can lose muscle mass and strength.
Strength training, such as
lifting weights or performing
weight-resistance exercises,
as little as twice a week
can help maintain or increase
muscle mass. Strength training
involving several sets of
multiple repetitions using
moderate weights will not
result in huge muscles. Instead
it builds bone mass and increases
the metabolism, as well as
toning and firming the muscles,
giving a leaner look. It is
very important to do both
aerobics and strength exercises.
The aerobic exercises help
your heart and lungs get stronger
and help your body utilize
oxygen more efficiently, which
in turn helps with strength
training and overall fitness.
The strength exercise helps
develop muscle, reduce body
fat and maintain bone mass.
Aerobic Exercise is a type
of exercise that elevates
the heart rate and breathing
for a continuous sustained
period. This overloads the
heart and lungs and causes
them to work harder than at
rest. There are many options
to choose from today. Bicycling,
aerobic dance, swimming, walking,
and stepping are all examples
of aerobic exercise. Which
ones to chose depends on your
physical condition, your history,
your interests and your goals.
Many experts believe it is
better to alternate between
2 or more types, to get a
better workout. There are
two main types of aerobics-
high impact and low impact.
It is better to alternate
between high impact aerobics
(which are harder on the body
and may cause more damage)
and low impact aerobics, such
as walking and swimming. This
is called cross-training,
and helps reduce the chance
or injury and overuse of certain
muscles. You will want to
perform aerobic exercises
at least 20 minutes a day
for at least 3 to 4 days a
week. If you are trying to
lose body fat, or your physical
condition is very good, then
you may want to work longer
at it. Try exercising up to
40 to 60 minutes 5 to 6 days
a week. Remember there is
no real need to go overboard.
Moderate intensity is almost
always better, and is more
enjoyable. Low to moderate
intensity is an especially
good idea when starting out
after a layoff or recovery
from illness or injury, or
if you are significantly overweight.
Warm-up and cool down is important
to reduce discomfort and the
chance of injury. Warm up
by starting slow and gradually
build up to your top speed.
Then slow down again at the
end of your workout. The whole
idea behind aerobic exercise
is to get up and get moving!
Find something you enjoy doing
that keeps your heart rate
elevated for a continuous
time period and get moving
to a healthier life. This
is an excerpt from the ebook
The Enzyme Health Diet Plan
by Dianne Ronnow. Copyright
© 2005 by Mohave Publishing.
All rights reserved. The Enzyme
Health Diet Plan is a FREE
e-book that can be found on
the Enzyme Health website
at Enzyme-Health.com |
