| The only absolute truth in the area of exercise | | | | vigorous does a person need to exercise? If you |
| and weight loss is this: Becoming more physically | | | | go at your absolute peak, you may only last |
| active will burn calories, and as long as you don't | | | | three minutes, maybe less, and that |
| absorb those calories back by eating more, you | | | | won't be effective. It is difficult to gauge how |
| will lose weight. Getting active and getting your | | | | much you can push yourself to be |
| muscles to burn more calories is an essential part | | | | exhausted exactly at 12 minutes.Finally, though |
| of a weight management program. It will improve | | | | vigorous exercise technically takes less time, it |
| your circulation and your nervous system more | | | | requires changing |
| than any diet could. Regular exercise can fight all | | | | into workout clothes, doing the exercise, then |
| signs of aging, lower cholesterol ratings and | | | | taking a shower and changing back |
| reduce osteoporosis. But the question that fuels | | | | again. That means scheduling more time for the |
| the multi-million dollar fitness | | | | preparation than for low-intensity |
| industry is, "What exercise is best?"This is a very | | | | activities, as well as having access to a place to |
| contentious area. Mr. Weightless will only tell the | | | | change. On the other hand, going |
| simple truth, so | | | | for a brisk walk you can do on a whim, maybe |
| below is the information that has been proven to | | | | more than once a day, in your regular |
| be true, but the final judgment is | | | | clothes.The Best of Both Worlds: Two |
| yours.Slow and Steady Wins the Race...Slow and | | | | AlternativesYou can get good results using either |
| steady exercise that raises your heart rate a | | | | method, but the best method is to combine |
| significant amount, but | | | | the two. If you're in the gym using a stationary |
| that still allows you to breathe without struggling | | | | bike, your goal should be to do a |
| for at least 20 minutes will | | | | warm-up of aerobic activity for about 20 |
| encourage fat loss. This is called aerobic exercise. | | | | minutes, followed by 10 minutes of |
| The term aerobic means "with | | | | anaerobic exercise. For many people, a 20 |
| air", meaning that your muscles are burning sugar | | | | minute brisk walk followed by a 10 |
| and fat in the presence of | | | | minute fast bicycling makes the most sense. For |
| oxygen. To be able to burn calories in the | | | | those who play high intensity |
| presence of oxygen, you have to be | | | | sports like racketball, a light warm up on a |
| taking regular breaths, so the activity you're | | | | stationary bike for 20 minutes before a |
| doing must be a moderate pace, at | | | | match can kick-start the fat burning process. |
| most. For many people who are overweight, this | | | | Everyone is different.That may be too much for |
| can mean simply a fast walk. For | | | | someone who is just starting out, though. The |
| many athletes, this may be a quick jog. It | | | | best |
| doesn't matter where you are along the | | | | recommendation is to start at a low intensity |
| spectrum as long as your heart rate is raised and | | | | activity like walking, and gradually |
| you can breathe normally or carry | | | | increasing the intensity week to week. A good |
| on a conversation.Why 20 minutes? At first, your | | | | way to do this is to walk down |
| body will only burn blood-sugar because it | | | | the street directly away from your home for 20 |
| is readily available. If you keep going long enough, | | | | minutes, then turn around and walk |
| your body realizes that blood- | | | | back at a slightly quicker pace. This low-intensity |
| sugar won't be enough, so it starts burning fat as | | | | 40 minute exercise every day |
| well. If you stop exercising before | | | | should be fine for the first week. Don't aim to |
| this happens, then your body will simply be tired | | | | run right from the start, start slow, be |
| and you will feel hungry because | | | | patient, and improve consistently every day. |
| your blood-sugar will be low (see my article on | | | | After a week or two, turn the "walk |
| Satiety, click here). Your body wants | | | | away" portion into a quick power-walk and try to |
| to retain the fat and avoid burning it. This is a | | | | jog all the way back. Remember to |
| survival mechanism... read my article | | | | use time, not distance, as your measuring-stick. |
| on Adaptation that you can find on my | | | | Making your workouts shorter is |
| website....Or Does Maximum Intensity?There is | | | | NOT the goal, we always want our fat-burning |
| another school of thought that has had similar | | | | exercise to last 30 minutes, and our |
| success with just as much | | | | warm-up aerobics to last 20 minutes, regardless |
| good theory behind it. Vigorous exercise for | | | | of distance.The best fat-burning work out is |
| 10-15 minutes will burn just as many | | | | difficult to program into a stationary bike, and |
| calories from your blood-sugar as a longer | | | | works best on the street. This is "interval |
| duration exercise, but it will also raise | | | | training". This type of workout allows you |
| your metabolism for many hours afterwards. In | | | | to get the benefits of high-intensity exercise and |
| other words, you won't burn fat | | | | make it last over 20 minutes to |
| during your workout, but you will slowly burn fat | | | | burn fat right away. The formula is simple: Walk |
| for a period of time after finishing. | | | | for 2 minutes, then run for 1 |
| This method has been shown to have more | | | | minute. Then repeat. Use the walking portion to |
| dramatic effects on lowering body- | | | | catch your breath and prepare |
| fat than the low-intensity exercise described | | | | for the next high-intensity interval. At first, your |
| above. This is anaerobic exercise, | | | | "high intensity" may simply be a |
| meaning "without air". You'll be going fast enough | | | | jog, don't over do it. Over the weeks, increase |
| that your breathing won't be | | | | the intensity of your high-intensity |
| enough to fuel the calorie burning. Carbohydrates | | | | portion. When you get up to a run, do NOT try |
| (blood sugar) will burn without | | | | to increase the duration of the high- |
| oxygen, which leads to the creation of lactic acid. | | | | intensity portion. You'll benefit more by continuing |
| This is what accumulates in your | | | | to increase the pace to a sprint, |
| muscles, and makes them feel like they're | | | | if possible. Keep the duration of the entire work |
| burning.However, there are serious drawbacks to | | | | out to 30 minutes or more. As I |
| this method, which make it difficult to | | | | mentioned above, with all street running, beware |
| recommend this strategy exclusively. Before | | | | the impact on your joints.FrequencyHow regular |
| embracing the high-intensity mindset, | | | | should exercise be? Every day. Anyone can fit in |
| read below.First, if a person is just starting a | | | | one half hour |
| program, they risk serious injury if they | | | | into their schedule. You should look forward to |
| try to exercise too vigorously. Knees, hips and | | | | the physical activity, so choose one |
| ankle joints are very common injury | | | | that you like to do if walking isn't for you. |
| sites, and muscle cramping can be very painful | | | | Remember that you're training your body |
| even if it is short-lived. Don't | | | | to lose weight. If you don't exercise every day, |
| exercise at your peak intensity until you're used | | | | your body will think that when you |
| to exercising!Secondly, high-energy activities tend | | | | do exercise, it's a minor exceptional change. Only |
| to be high-impact on the body. | | | | by doing it every day will your |
| Running fast, playing racketball, and jumping jacks | | | | body come to expect it, and will therefore |
| wear down the connective | | | | prepare for it. Training your body to |
| tissues in the body, so even if a person is not | | | | expect to burn calories is half the battle! If |
| directly injured, they are causing | | | | anything, take the stairs instead of the |
| long-term damage. People who run road races | | | | elevator.David McCormick is the founder of |
| often have chronic hip, knee and | | | | Weightless Products. His Mr. Weightless site is |
| ankle pain. If you decide to pursue this type of | | | | dedicated to free weight loss articles and advice. |
| high-energy program, I highly | | | | There are no banners, no pop-ups, |
| recommend a reclined stationary bike to reduce | | | | and you will never be asked for your email |
| the strain on your joints.The third problem is: How | | | | address.Mr. Weightless: Wait Less for Weight Loss! |