| When you're establishing an exercise program, there | | | | you need to keep up with it. Getting fed up and |
| are a couple of things to bear in mind; | | | | stopping from boredom is the main reason for failure. |
| 1. You need to allow from twenty to forty minutes | | | | Keep it interesting and you will keep on with your |
| of aerobics from three to four times weekly. | | | | routine. |
| 2. Ideally you need to include some strength or | | | | You can also try alternating aerobic exercises to |
| weight training two to three times weekly. | | | | keep interest up. Try to do these exercises at least |
| If you are intent on doing aerobic exercise only, then | | | | three times a week and only take a day off in |
| I would advise that you think again. Aerobics will | | | | between - not more than two days in a row or this |
| boost metabolic rate and burn calories. They have a | | | | will set you back. |
| good effect on the heart and cardio-vascular system. | | | | If you are unsure about strength training, start by |
| However, strength training builds useful muscle and | | | | doing a few press-ups. Increase to lifting a few hand |
| it's a fact that muscle burns fat more efficiently. So | | | | held dumbells. Soon you will want to increase the |
| to lose weight you will need well developed and | | | | weight of these and then you will naturally progress |
| toned muscles. | | | | to using other weight training methods. Maybe even |
| One way of arranging your efficient workout is to | | | | getting one of those weight lifting machines that are |
| ensure that you incorporate some strength training | | | | now sold for home installation. Alternatively there is |
| early in in the set-up. In other words maybe do fifty | | | | always the local gym. |
| press-ups or similar, before you commence the | | | | As with any exercise system you should always start |
| aerobic work. Why do this first? | | | | with a warm up.This just stretches your muscles and |
| Well, for the first twenty minutes of aerobic | | | | tones them ready for work, which helps prevent |
| exercise, you burn approximately eighty per cent | | | | problems such as cramp or stiffness. Gradually build |
| carbohydrates and only around twenty per cent of | | | | up the speed. Never dive straight into heavy weight |
| fat. If you are intent on losing weight, you want to | | | | training. Gently does it. |
| burn more fat than carbohydrates to be most | | | | Strength training should be done two or three times |
| efficient. | | | | a week. You could incorporate a combination of |
| As the aerobics continue, your body will start to burn | | | | biceps curls, triceps curls, shoulder and bench presses, |
| fat in higher levels. After the first twenty minutes | | | | and lunges or calf raises. All will speed up the |
| the proportions are approximately fifty percent of | | | | workout to get you to the ideal fat-burning phase of |
| each. After forty minutes the percentages are more | | | | your workout. |
| like what you want. Eighty percent fat-burning to | | | | You should aim to work it up to performing two or |
| twenty percent carbohydrate-burning. | | | | three sets of maybe eight repetitions for every |
| This is all well and good, but to get to that eighty | | | | exercise. The idea is to get a whole body exercise |
| percent fat-burning level it means you doing at least | | | | and not concentrate on one particular area of your |
| forty minutes aerobics first. Not many people will do | | | | body. For instance if you want to reduce your |
| that - or keep it up. | | | | tummy fat, don't do ab exercises - they don't work. |
| So perform strength training exercises first and you | | | | Concentrate on high intensity whole body workouts |
| will speed up this initial period and end up at your fat | | | | and the stubborn belly fat will disappear before you |
| burning phase much sooner. | | | | know it. |
| As far as aerobic exercises are concerned, there are | | | | Try all this for a month and you will definitely feel the |
| many to chose from.You need to choose something | | | | difference. That will be enough to keep you |
| that you are happy with . There is no point in starting | | | | motivated to carry on the good work. |
| any aerobic that you are not comfortable with as | | | | |