Burn Fat with Aerobic Exercise
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Aerobic training is the only form of exercise where you use two sources of energy: carbs (blood glucose) and fat.
The Surgeon General advises us that, to be healthy, we need to exercise at least three to four times a week, in an aerobic zone, for 20-30 minutes. That is a standard to keep your heart healthy, not to lose body fat by burning calories.
Here's what you need to understand. For the first 20 minutes you are exercising in your aerobic zone, you are burning about 80% carbohydrates and 20% fat.
For the next 20 minutes, you are burning about 50% carbs and 50% fat. You're getting better. Now you're gonna start to lose some of that weight as the fat is being burned!
So what happens if you start getting into the above 40 minute range?
A reversal. You are now burning about 20% carbs and about 80% fat. |
YES!
In other words, when you work your way up to 45 - 60 minutes of aerobic exercise, you've been doing some serious fat burnin'!
So how long you exercise aerobically will be determined by your goals.
If you need to lose weight relatively fast, you're gonna have to work a little longer.
But remember, I recommend a slow weight loss. Put in that 1/2 hour 4 times a week and you've burned away some fat and, over time, you'll lose some decent weight. Combine that with some changes in your eating habit and you be doin' some slimmin'.
So, here goes.
You burn more calories per-second while training aerobically than during any other form of exercise.
So, how do you know when you are training aerobically?
That's the million dollar question.
- Subaerobic
This is below the aerobic level. Very low intense exercise. If you're breathing comfortably and able to just "gab" away while you exercise, you are probably below the aerobic level. Generally when you see people walking together for their exercise, you see them talking and laughing and having a nice pleasant walk. They are in a comfort zone - low intensity exercise.
Is it helping them?
Of course it is. Especially if they are older or even younger but out of shape. Doing this continuously on a daiily basis is easy and not too taxing on the body. Recovery is quick.
Gonna lose weight this way? That's hard to say. If a person is extremely overweight, it will take them awhile to even reach this level where they can comfortably walk and talk for a long period of time. Gradually they become a little fitter and may notice some weight loss, especially if they are eating sensibly.
But for overall weight loss and top fitness, a little more intensity is needed at least 3 times a week. If weight loss is your goal, or you want to be in top shape, you'll need to be doing some training in the aerobic area. I highly recommend that, once you get to where you can walk for a couple miles easily, you add in some aerobic type exercise.
However, check with your doctor before doing so. There's a good chance, especially for people with health conditions and/or many seniors, that you should maybe stay right here and not consider increasing the intensity.
C'mon! You're doing more than anyone who just plops down and watches tv and gets no exercise at all, Don't you think you will be in better condition overall than them?
You better believe it.
- Aerobic
According to Covert Bailey in his book "Smart Exercise"
Any exercise is aerobic if it
- Lasts at least 12 continuous minutes (no stopping)
You've got to reread the section above. The 12 minutes is being very conservative. I've got to recommend a minimum of 20 minutes.
- Gets you breathing deeply but not out of breath
- Uses the muscles in the thighs and buttocks
This is the level where you are going to lose weight and get fit. You develop your lungs and heart. Your heart develops to the point where it has to work less during the day.
Running, speed walking, aerobic dance, jump roping, running stairs; these are the type of exercises that put you in the aerobic state. Notice they all cause you to breath deeply and all use the muscles in the thighs and buttocks.
Biking is also in this category if you are peddling continuously and breathing deeply.
Vary your exercise if that helps keep you motivated. Run 1 day, do aerobics another. Throw in some biking or get on the stepper. Or run for 20 minutes and bike for 20 minutes.
When we were training for a triathalon, we rode our bikes to the park, ran our miles, then rode home. If your not training for a race, even doing this breaks up your routine.
Swimming - also great if it is done for a continuous period.
The idea here is to work hard enough to get your heart rate up and cause you to begin to breath deeply. You don't want to be gasping for air, however. You should be able to talk but not hold a continuous conversation. If you're singing, you're not working hard enough.
You should ideally be in this range for at least 20 minutes. If weight loss is your goal, 35 - 45 minutes and more would help you reach your goal in a reasonable amount of time.
 Anaerobic
If you begin gasping for air or are unable to talk during this exercise, you have probably reached the anerobic range. This is the range athletes wanting to improve their performance will be reaching during some of their exercise periods.
It is not in the range most of us want to be in. The exercise is too intense and you had better be in extremely good shape to be here. It's really not necessary for the average person wanting to lose weight and get fit.
If your goal is to run faster and greatly increase your endurance, you may visit this range occassionally. I have some information pertaining to this elsewhere. Using intervals; short bursts fo anarobic training; helps greatly in increasing athletic levels. But for the majority of exercisers, you may skip this type training.
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