Aerobic fitness and fat loss are good partners. Low impact aerobics are almost as good as high intensity aerobics for hitting fat loss goals. High intensity aerobics are necessary for competitive fitness. High intensity could be endurance lasting over an hour or speed intervals.
Low Impact Exercises to Aerobic Fitness
You can gain aerobic fitness with Low impact aerobics including walking, biking, swimming, or tread mill work at 150 minutes a week. They are very effective in beginning a fat loss program. The next goal would be 300 minutes a week to accelerate results. I walk a half hour every morning and then bike ride and/or swim on one day and go to the gym on alternate days.
A predictor of maintaining weight loss over the long term are exercisers who engage an hour to an hour and a half a day up to five days a week. By the time someone is engaging in steady exercise, it probably becomes a habit that the person feels is necessary for their well being.
Exercise and Fuel Burning
Low impact aerobics use fatty acids for fuel. As duration and/or intensity is increased, glucose from the liver is added as fuel and some muscle tissue. Aerobics burn muscle tissue and therefore a resistance training regime is important to maintain muscle and a high metabolism. Metabolism burns calories while at rest.
Low impact aerobics don’t require any special nutrition considerations although good health and weight loss beg for natural foods and moderate quantities. The best foods to drop are sugars, white flour, saturated fats, and then sodas and alcohol. The best foods to add are vegetables, fruits, whole grains, and good protein like eggs and non fat milk products.
Add Aerobic Intensity with Duration
With longer duration aerobics of an hour plus or high intensity with speed work, meals need to be planned. Carbohydrates and protein should be consumed two hours before exercise and immediately after. The first meal delivers glucose and proteins that are stored in the muscles and the second meal prevents the body from consuming muscle for repairs.
These two meals are the only one that need timing. I have a good breakfast and then my first exercise a few hours later. I might supplement with half a Cliff Bar somewhere in between. I might not have the second meal until two in the afternoon. I like to have dinner within four hours after lunch because amino acids lose their vitality in four hours.
Bike riding, swimming, and tread mills are great ways to step up aerobic fitness with longer exercise sessions. Steady state aerobics burn calories at around 500-700 calories an hour. More speed or intervals increases the calorie burning just as longer sessions.
After an hour and a half of aerobic endurance exercise the body needs supplements of protein and carbohydrates to prevent cannibalism of muscle for fuel. Consider a drink or if you are bike riding, a break, or a snack.
Don’t Forget Hydration and Rest
Aerobic exercisers are know to over train and forget a day’s rest at least once a week. Peak performance starts to drop and a feeling of general fatigue can indicate a rest is necessary.
Water is important to facilitate all processes and maintain energy. It also facilitates weight loss. In Lyn-Genert Recitas book The Plan, she combines low inflammatory foods with drinking half your weight in water ounces a day. I lost 17 pounds in three weeks utilizing her plan while exercising in my regular routine.
Get fit and lose weight the healthy way. Eat good foods, drink lots of water, engage in exercise, allow time for rest and recovery.
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