The best way to exercise
to burn fat and tone muscle

The best way to exercise will depend
on whether you want fat burning,
fitness or muscle toning.

The way we choose to exercise determines
the results and which fuel the working
cells use, for example, a more
aggressive way of exercising will
result in the use of carbohydrates
as the main source of energy and will
even stress the muscles enough to
cause the toning or building up of
muscle. A more gentle way of exercising
means the cells can best use the slow-
burning fuel - fat!

Time may also come into the equation;
the best way to exercise for effective
fat burning is at a low intensity for at
least 30 minutes. However, for increased
fitness it requires a moderate level of effort
but performed for 15 minutes.

As can be seen there are different ways to exercise in order to gain various benefits. The obvious and best way to gain all exercise benefits will be to include various different ways of exercising on alternate days.

BEST TOTAL BODY WORKOUT ROUTINE

As one pound of fat contains 3500 calories it becomes clear that to lose excess fat weight we need a workout routine that burns calories and lots of them. Any body workout will burn some calories but how much depends on several factors, the obvious one being the length of the workout. Many people just don't have the time to workout for an hour every other day.

The best way to burn more calories during a shorter period is with a full and total body workout. Working the whole body during each routine boosts the energy system of each working cell to help drive energy expenditure, especially if the workout requires the use of two or more limbs at the same time for example, using the arms and legs together . A total body workout can also help tone all the major muscle groups of the body and help increase fitness levels as the extra demands push the target heart rate to a higher level.

Some ideas for total body workouts are..

• Cycling
• Swimming
• Rowing
• Circuit training
• Rope jumping
• Dancing to music
• Aerobics

The benefits of a total body workout...

• Burns more calories
• Tones major muscles
• Helps increase fitness gradually

If you lack fitness it may be best to start off any total body workout routine at an easy pace sticking to the lower end of the target heart rate.

TARGET HEART RATE

Be careful not to compare yourself to others, where heart rates are concerned. Age is a very important factor in finding the right number, regardless of one's fitness level. For example, a 67-year-old's range is 92 to 122. A 24-year-old's range is 118-157. Some people naturally have faster or slower heart rates than others, too. If you find that your range is slightly abnormal, you will eventually become familiar with a range that is "normal for you".

Beginners should work in the lower range, but more fit people can work harder. As you can see in the numbers above, a fit 67-year-old can work with the same heart rate level as a 24-year-old who is just beginning to train. This is important to know, because many seasoned exercisers are not working hard enough to effect real improvements. They hit a plateau and just stay there, walking the same mile and a half in thirty minutes day after day. This is fine for maintenance, but if you want to become fitter, you should work a little harder.

Since most machines in gyms do not have heart rate sensors, taking your pulse at the wrist or neck may be necessary. Every five or ten minutes, find your pulse, look at the clock and count beats for fifteen seconds. Multiply this number by four to determine your heart rate.

If you're taking blood pressure medication, you may need to keep your heart rate below a certain level (usually 120 or somewhere in that neighborhood). Consult your physician for recommendations before attempting to work in your higher exercise range.

Another option is a chest-strap heart rate monitor, which is available through Capital Health Care (Polar Heart Rate Monitor) 20% discount. When you wear it, a wristband tells you your heart rate during your workout. Many fitness centers have these on hand to loan out, so if you ask an attendant, you may be able to monitor your heart rate without any extra cost. Some fitness watches give you both your heart rate and an estimation of calories burned.

You can usually get a pretty good idea of how hard you're training just by how you feel. This is known in fitness circles at the "Rating of Perceived Exertion" (RPE). You shouldn't be able to recite the Gettysburg Address repeatedly, but you shouldn't be so winded that you can't carry a conIdeal Fitnesstion (normal conversation)

Providing energy for any full body workout can be met by drinking plenty of water. Drinking water helps keep the energy system of each cell optimum.

WARNING

If you are 35 years of age or older and don’t exercise regularly please
consult your doctor before beginning a exercise regime.

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