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