It is a common misconception
that aerobic exercise tones/firms
muscles. Actually it accomplishes
very little toning/firming.
Resistance exercise (weight
training) is where real toning/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 many repetitions
using moderate weights will
not result in huge muscles.
Instead it builds bone mass,
increases the metabolism and
tones and firms 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 knock yourself out.
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.
About the Author
By Dianne Ronnow 2005 Mohave
Publishing. All rights reserved.
Dianne Ronnow's best selling
book, "Coconut Oil Diet Secrets"
reveals how thousands of people
are losing weight and getting
healthier with coconut oil
diets. To find out what the
secrets of coconut oil dieting
are, Check out her site at:
Coconut-Oil-Diet.com.
Get the book now and start
losing weight today!
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