i was listening to a podcast the other day and learned a ton about working out, losing weight, getting in shape, and strengthening your heart. This couldn’t come at a better time since I plan on starting to run again once all this ice melts.
- aerobic exercise burns fats & sugars, anerobic exercise burns sugars but not fat
- to stay in the aerobic zone you have to stay in between 60-75% of your max heart rate
- you can figure your max heart rate by taking 220 minus your age
- if you stay in the aerobic zone you will get in shape faster and lose more fat
- no pain no gain is a lie – you don’t have to work out hard to get excellent results
- you need to work out for at least 20 minutes to burn any fat. you will burn calories but not fat
- hormones that grow the heart muscle don’t get released until after 20 minutes for guys, 30 minutes for gals
- 30-50 minutes is a good amount of time to work out aerobically, 3 or 4 days a week minimum
- to lose more weight, you work out easier for a long period of time, more days per week
- only work out hard (anaerobically) max 2 days per week or you are not giving your body time to recover. could result in injury.
- once you go over 75% of your max heart rate, you start to build up muscle waste which needs to be flushed out of your body with oxygen. if you don’t get enough oxygen your muscles shut down and you are worthless
- if you want to train your body to be more efficient in eliminating muscle waste, you should train right at your aerobic/anaerobic threshold, so around 75%
… so i will be training very differently now. i bought a heart rate monitor.
Tags: fitness, health, heart, losing weight, running
