There are 2 simple things you will want to know when you’re designing an exercise workout . . .
1. Your body needs at least twenty to forty minutes of aerobic activity three to four times per week.
2. You will want to include weight training at least 2 times per week, but preferably three times a week.
If you absolutely, positively are eager to choose between aerobic exercise or weight exercise - choose cardiovascular exercise. With that choice you are working out your heart muscle and aside from the obvious advantage to that, aerobic workout can help you or lose your weight.
You need to remember that muscle burns fat, so if you can toss in about 50 push-ups before your aerobic workout, you will reap the benefits….
Why strength exercise before aerobic exercise?
Actually, for the first twenty minutes of an aerobic workout, your body is burning about 80% carbohydrates and twenty percent fat. If your goal is to be able decrease your body weight, you will want to burn more fat and less carbs, right? Well, the next twenty minutes will give you into about a fifty/fifty mode. You’re burning a lot more fat than you were and that’s a good thing.
If you exercise past 40 minutes, you will be burning about 80% fat. Realistically though, most people are not going to exercise for that long period of time. Twenty to thirty minutes of aerobic exercise is average. Now,if you start out doing push ups, you actually start the aerobic activity…not much, but it is a start. So, when you start your aerobic exercise, you may start burning that fat a little quicker.
Okay - Lets begin! First, find an aerobic activity you like. A variety of exercise is best as you will be able to keep your workouts enjoyable and it will avoid your routine from getting boring. Let’s say jogging is the exercise you enjoy and you also love aerobics, like using some of the exercise tapes from Cathe Friedrich. Now, plan your your workout schedule by deciding the days and times you can do the exercise. exercise at minimum three days per week and don’t take no more than 2 days off in a row. The most popular workout schedule is Monday, Wednesday and Friday.
Most fitness experts mainly recommend trying to exercise at the same designated time on those days; not a necessity but it helps get you into a routine and you’re more likely to continue. If you’re not going to do strength training, as mentioned previously, at minimum do a few reps of push-ups. Make sure to start your routine with a brief warm up, and gradually increase the tempo. If you’re following an exercise DVD, It is easy to know what intensity you should be following. If you will be running, try throwing in periods of faster running along the way, followed by slower running. This will definitely get you into shape. Do the aerobic DVD on some days and on the days you feel like going on a run, go run.
If you decide to weight train as well, do this two to three times a week! A good routine should include:
-Biceps Curl -Triceps Curl -Shoulder Press -Bench Press -Lunges -Calf RaisesWork up to two to three sets of eight repetitions for each exercise. By doing this will give you a full body workout.
Do this for a month and see if you don’t feel results.
Tags: fitness tips, exercise, weight loss, aerobics, strength training
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