Aerobic training means that it is a type of exercise that transports and delivers oxygen throughout your body. Now let us think about that for a minute. It transports oxygen. Did you know that oxygen is actually a drug and a doctor has to write a prescription for you to get it if you needed it? Of course the oxygen is pure that the doctor would order, but nonetheless it is a drug.
Now think of this, you can actually become addicted to this type of exercise for two main reasons. The first reason is that your body will get accustomed to having oxygen delivered in a way that your heart rate is at the target heart rate. This is what you call the ìRunners Highî because oxygen has transported throughout their body and the release of endorphins cause an analgesic, sense of accomplishment feeling.
The second reason has to do with your metabolism. In aerobic training you will increase your heart rate to the target heart rate which in turn will kick start your metabolism. You will notice your metabolism more on the days you donít do your routine. You may have that full feeling or as some has told me after they have missed a few days of exercise that they felt fat.
220 - your age x .70 = target heart rate (you should try and get close to this number and maintain it for the duration)
The type of exercise you choose depends on the cardio output. For example stair climber machines are more beneficial than treadmills because of the cardio output. You work the heart more at the target heart rate in the stair climber. Any aerobic training is better than none whether it is walking, swimming, biking, running or dancing in your living room. Just as long you hit your target heart rate.
But there is more you have to do than just hit your target heart rate. You have to have continued exercise at the target heart rate for at least 30-40 minutes to really have weight loss. You see, the first 15 minutes of your exercise is spent burning what is in your stomach. To target and focus on the fat cells you have to break that 15 minute barrier.
For example, I have heard many people tell me that they walk all day and never lose weight. Well in reality they donít walk all day, they walk from the work desk to a colleagueís room then back. It maybe a lot of times throughout the day but they still did not hit their target heart rate and sustain it for 30-40 minutes.
Walking
You will burn a little over 300 calories for a 3 mile walk during your aerobic training routine. If you were to walk this 3 miles 4 times a week at a minimum you will burn between 1200 and as much as 1400 calories, dependent on your weight.
That is a potential 1400 calories per week for the walk alone. Your metabolism will continue long after the walk is completed and you will continue to burn calories for up to 2 hours. Also, your recovery time during sleep will utilize nutrients to rebuild.
Add a nutritional diet plan and cut the sodas you will lose a substantial amount of weight the first week. A soda has approximately 140 calories. If you drank 6 cans of soda a day that is 840 calories a day and 5880 calories a week cut out of your diet.
Remove the fast food lunches and there is an additional weight loss. Each Whopper with Cheese meal consists of about 1400 calories. Let's say you had the Whopper twice a week. That is 2800 more calories.
Can you see that in caloric intake and your aerobic training you will have cut over ten thousand calories? That is not counting the calories your metabolism will continue burning after the walk.
How far and how fast should you walk? You will find 3 miles is a good number. That should be between 30 and 40 minutes of walking.
Your speed is dependent on you. It will get better the more you walk. You will find by the second week it will be easier to complete that 3 mile walk. You should walk fast enough that you can feel the exertion but slow enough to hold a conversation. I know that does not sound like a complete science but you will know that you are there when you hit that level.
Now think of this, you can actually become addicted to this type of exercise for two main reasons. The first reason is that your body will get accustomed to having oxygen delivered in a way that your heart rate is at the target heart rate. This is what you call the ìRunners Highî because oxygen has transported throughout their body and the release of endorphins cause an analgesic, sense of accomplishment feeling.
The second reason has to do with your metabolism. In aerobic training you will increase your heart rate to the target heart rate which in turn will kick start your metabolism. You will notice your metabolism more on the days you donít do your routine. You may have that full feeling or as some has told me after they have missed a few days of exercise that they felt fat.
220 - your age x .70 = target heart rate (you should try and get close to this number and maintain it for the duration)
The type of exercise you choose depends on the cardio output. For example stair climber machines are more beneficial than treadmills because of the cardio output. You work the heart more at the target heart rate in the stair climber. Any aerobic training is better than none whether it is walking, swimming, biking, running or dancing in your living room. Just as long you hit your target heart rate.
But there is more you have to do than just hit your target heart rate. You have to have continued exercise at the target heart rate for at least 30-40 minutes to really have weight loss. You see, the first 15 minutes of your exercise is spent burning what is in your stomach. To target and focus on the fat cells you have to break that 15 minute barrier.
For example, I have heard many people tell me that they walk all day and never lose weight. Well in reality they donít walk all day, they walk from the work desk to a colleagueís room then back. It maybe a lot of times throughout the day but they still did not hit their target heart rate and sustain it for 30-40 minutes.
Walking
You will burn a little over 300 calories for a 3 mile walk during your aerobic training routine. If you were to walk this 3 miles 4 times a week at a minimum you will burn between 1200 and as much as 1400 calories, dependent on your weight.
That is a potential 1400 calories per week for the walk alone. Your metabolism will continue long after the walk is completed and you will continue to burn calories for up to 2 hours. Also, your recovery time during sleep will utilize nutrients to rebuild.
Add a nutritional diet plan and cut the sodas you will lose a substantial amount of weight the first week. A soda has approximately 140 calories. If you drank 6 cans of soda a day that is 840 calories a day and 5880 calories a week cut out of your diet.
Remove the fast food lunches and there is an additional weight loss. Each Whopper with Cheese meal consists of about 1400 calories. Let's say you had the Whopper twice a week. That is 2800 more calories.
Can you see that in caloric intake and your aerobic training you will have cut over ten thousand calories? That is not counting the calories your metabolism will continue burning after the walk.
How far and how fast should you walk? You will find 3 miles is a good number. That should be between 30 and 40 minutes of walking.
Your speed is dependent on you. It will get better the more you walk. You will find by the second week it will be easier to complete that 3 mile walk. You should walk fast enough that you can feel the exertion but slow enough to hold a conversation. I know that does not sound like a complete science but you will know that you are there when you hit that level.