AEROBIC EXERCISE

Aerobic means ‘with air’.  That is, breathing in air and oxygen continually to supply oxygen to the working muscles.  The activity needs to be continuous at an intensity that suits your fitness level.  To ensure the exercise is, in fact, aerobic, remember the word FITT.

Frequency:  at least three times a week, five times is better.

Intensity:  exercise at 65-75 per cent of your maximum heart rate.

Time:  twenty minutes continuous is the minimum, 30 – 60 minutes is better.

Type:  type of exercise; aerobic classes, running, swimming, cycling, brisk walking, cross-country skiing. Any activity that makes you huff and puff, and your heart beat strongly.

AEROBIC EXERCISE AND BODY FAT

Aerobic exercise is an excellent way to lose body fat.  When exercise begins, the body uses its muscle glycogen (muscle food) stores first, keeping fat as a reserve fuel.  After twenty minutes the muscle food has been used so the body has no choice but to draw on its stores of body fat for energy.  Hence, the importance of doing continuous aerobic exercise for MORE than twenty minutes.

With aerobic exercise the heart and lungs become stronger, which reduces the risk of heart disease.  Fat particles may clog the inner walls of the arteries leading to the heart, with the possible result being a heart attack.  In aerobic exercise the blood rushes through the arteries at speed, carrying away fatty particles for elimination.

IF YOU DON’T USE IT - YOU LOSE IT.

Muscles need to be used.  They need to be contracted to keep them strong, toned and healthy.  When we use our muscles they become firm and shapely. When we don’t use our muscles they become soft and flabby. 

Tip:  Maximum heart rate is calculated by subtracting your age from 220