Three and One-Half Hours of Exercise a Week Can Keep You Healthy and Fit

While recently visiting a nursing home, I was saddened by the sight of so many people just existing, and waiting for death to come their way.  Some were there because of stroke and heart disease, some because of alzheimer’s and dementia, and some just because they were too frail to handle the activities of everyday life on their own.

As I walked the hallways, I wondered how many of the residents might have escaped this fate had they been exercising regularly all their adult lives?  You see, according to a recent study on Physical Activity and Public Health co-published by the American College of Sports Medicine (ACSM) and the American Heart Association (AHA), adults and seniors need regular aerobic and strength training exercises to promote and maintain good health.  Unfortunately, most older adults do not perform the minimum amount of physical activity required for health and fitness. Lack of physical activity is related to a variety of degenerative conditions including cardiovascular disease, stroke, hypertension, type 2 diabetes, osteoporosis, colon cancer, breast cancer, dementia, anxiety, and depression.  For complete article see...

Health and Strength Over 50, Cardiovascular Exercise

Cardiovascular exercise known as cardio by most in the fitness profession is associated with numerous health benefits; therefore, it is an invaluable part of any fitness program. Cardio exercise is any activity that increases the work of the heart and lungs. Activities such as brisk walking, running, training on the elliptical machine, biking, and working on the Stairmaster, are some of the more well-known forms of cardio. 

During cardio exercise you repeatedly move large muscles in the upper and lower parts of your body. Your body responds by breathing faster and more deeply providing increased blood flow to these muscles and back to your lungs. Your small blood vessels widen to deliver more oxygen to your muscles and carry away waste products, such as carbon dioxide and lactic acid. Your body also releases endorphins which are natural pain killers that promote an increased sense of well-being.

Regardless of your age, cardio exercise is good for you. As your body adapts to a cardio routine your heart and lungs will become stronger and more efficient in performing their activities. The following are additional benefits of cardiovascular exercise:[1]

·        Helps to lose and maintain a healthy weight. Combined with strength training and a healthy diet cardio helps you to lose weight and to keep it off.

·        Increase your stamina. Cardio may make you tired in the short term, but over the long term, you will enjoy increased stamina and reduced fatigue.

·        Ward off viral illnesses. Cardio activates your immune system, thus making you less susceptible to minor viral illnesses such as colds and flu.

·        Reduce health risks. Cardio, combined with strength training, reduces the risk of many conditions including obesity, heart disease, high blood pressure, type 2 diabetes, stroke, osteoporosis, and certain types of cancer.

·        Manage chronic conditions. Cardio, combined with strength training, helps to lower blood pressure and to control blood sugar.

·        Strengthen your heart. A stronger heart doesn’t need to beat as fast and pumps blood more efficiently. Consequently, blood flow is improved to all parts of your body.

·        Keeps your arteries clear. Cardio boosts your high-density lipoprotein (HDL) or “good” cholesterol and lowers your low-density lipoprotein (LDL) or “bad” cholesterol, which results  in less plaque build-up in your arteries.

·        Boost your mood. Cardio can ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation.

·        Stay active and independent as you get older. Cardio, in conjunction with strength training, keeps your muscles strong, helping you maintain mobility as you get older. Cardio also keeps your mind sharp. At least 30 minutes of cardio three days a week seems to reduce cognitive decline in older adults.

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[1] MayoClinic.org

Did You Know Body Fat is Your Muscles Fuel of Choice at Rest?

In most gyms you will find the majority of the people on the cardio equipment in hope of losing weight and body fat.  They spend most of their time on the treadmills or the elliptical machines and very little time hitting the weights.  After several weeks of this they get frustrated because they see very little progress.  They just can't understand why they are working out so hard and can't seem to lose any body fat.

The answer to the above situation is they haven't built enough muscle to burn the body fat they want to get rid of.  Here's a fact you probably don't know about your body. Your muscles fuel of choice during most of the day is body fat.  That's right, your muscles prefer to burn fat as fuel when you are doing low intensity activities, and and also when you are at rest.  More specifically, the metabolism of fat furnishes about two-thirds of the energy your body requires at rest.

Even while you are asleep your muscles are active and they need fuel to survive.  Actually, you burn most of your calories just doing the activities of daily life and when you are asleep.  Your body's aerobic energy system supplies your muscles with fuel during these times and this fuel comes mainly from burning body fat.

Strength training or weight lifting is the most effective way to build and maintain your muscle mass.  Cardiovascular exercise does little to build muscle, and in fact, too much cardio can lead to muscle loss.  Additionally, you start to naturally lose muscle as consequence of age.  Thus, the less muscle you have the less body fat you burn.  So, the best long-term approach for losing that stubborn body fat is to maximize your muscle mass through strength training.  With this approach you  burn body fat 24 hours each day.  Just think of burning fat while you sleep, how sweet is that?

Design Your Cardio Around Frequency, Intensity, and Duration to Burn Fat

Your body has two basic ways of generating energy for your muscles in response to exercise.  One involves your body using oxygen to burn calories to provide fuel to exercising muscles.  In this method, your body is most efficient in burning stored body fat because fat must have oxygen present to be converted into energy to fuel your muscles.  Activities that cause your body to use this method to generate energy are called aerobic.  Examples are brisk walking and slow running.  When you are doing activities such as these, you are exercising in the aerobic zone.

The other method that your body provides fuel to muscles does not require the use of oxygen.  In this method your body primarily uses carbohydrates that are stored in the muscle to generate energy.  Activities that require a quick burst of energy such as heavy weight lifting and sprinting require your body to use this method.  Activities that cause your body to use this energy production system are called anaerobic exercises.

Knowing which energy system you are using when you exercise is important if you want to maximize fat burning.  In my fitness program, I do strength training in the anaerobic zone to build and maintain muscle; I do cardio in the aerobic zone to burn fat.

When planning your cardio exercise program design it around the following three concepts:

• Frequency – I recommend you do at least three sessions of cardio each week but no more than six.  This is ample exercise to achieve the health benefit, and burn body fat, while also giving your body maximum recovery time to build and maintain your hard earned muscle mass.  I personally do four to five cardio sessions per week as a part of my fitness program.

• Intensity – I suggest you do your cardio exercise in the range of 60 to 80 percent of your estimated maximum heart rate.  This is called your aerobic zone and is where your body is most efficient at burning fat as fuel.  Anything above 80 percent of your estimated maximum heart rate will tap into your anaerobic energy production system meaning you will stop using stored body fat to feed your muscles.

Use the following method to calculate your estimated maximum heart rate and your aerobic exercise zone.  Take the number 220 and subtract your age.  This is your estimated maximum heart rate.  Now take 60 percent of this number to get the lower end of the range of your aerobic zone and 80 percent of this number to get the upper end.

For example, I am 57 years old, so my estimated maximum heart rate is 220 – 57 = 163 beats per minute (bpm).  Therefore, the lower end of the range of my aerobic zone is 163 bpm x 60% = 98 bpm, and the upper end of my aerobic zone is 169 bpm x 80% = 130 bpm.  So when I do my cardio exercise, I work out at a heart rate between 98 to 130 bpm.

The easiest the way to see if you are staying in your aerobic zone is with a heart rate monitor.  If you do not have access to a heart rate monitor, you can use the following method to check your heart rate and stay in your aerobic zone.  Take the lower and upper range numbers you calculated above and divide them by four.  This is your 15 second heart rate count.  Then during your work out periodically stop and check your pulse for 15 seconds to see if your heart rate falls between the two numbers you just calculated.

I’ll use my example again.  The lower and upper ends of the range of my aerobic zone is 98 and 130 bpm, respectively.  Therefore, my 15 second heart rate count is 98 bpm / 4 = 25 for the lower end of the range and 130 / 4 = 33 for the upper end.  Thus, when I’m doing cardio, I stop to check my pulse for 15 seconds making sure the number I get is between 25 and 33, so I’m in my aerobic exercise zone.  This is the intensity range that my body is most efficient at burning fat for fuel to provide my muscles the energy to exercise.

Duration – It is my observation that you get the most benefit from your cardio program if you combine it with strength training and do between 30 and 45 minutes three to six days each week.  Do the 30 minute sessions after strength training and the 45 minute sessions on the days that you do not weight lift.

Design your cardio exercise program around the three principles above and you’ll notice a real difference in the way you look and feel.

A strength training program combined with regular cardio is the most effective way of maintaining your health and fitness level.  You can download my strength training programs by clicking on this link: Forever Fit and Firm.

You Were Made To Move

Many of the degenerative things that are associated with aging are caused more by a lack of exercise.  According to a 2007 report on Physical Activity and Public Health, co-published by the American College of Sports Medicine, and the American Heart Association, adults need regular aerobic and strength training exercises to promote and maintain health.  It's unfortunate most adults do not perform the minimum amount of physical activity required for health and fitness and this situation is even more magnified with age.

Lack of physical activity is obviously associated with obesity, but it's also linked to a variety of degenerative conditions such as cardiovascular disease, stroke, hypertension, type 2 diabetes, osteoporosis, colon cancer, breast cancer, anxiety, and depression.  These things are all the leading causes of death, and suffering today and they have more to do with lifestyle choice than with aging.

Your body was made to be active and reaping the benefits of exercise is not a difficult task. The minimum activity recommendation for adults are not hard to achieve.  For cardiovascular fitness, the guidelines call for moderate-intensity aerobic activity 5 days a week for a total of 150 minutes, (that's a brisk 30 minute walk 5 times a week).  For muscular fitness, the recommendation is 8 to 10 resistance exercises performed for one set of 10 to 15 repetitions, 2 or 3 days per week, ( this can be accomplished in 15 to 20 minutes).  So, all together that's only 3.5 hours of exercise per week.

It's really amazing when you think that it only takes a little over 3 hours out of your whole week to reap the benefits of physical activity in your life.  If you don't do it for yourself, do it for your loved ones, you owe it to them to stay healthy and fit.

Please checkout my complete strength training exercise routines at Forever Fit and Firm.

The Benefits of Cardiovascular Exercise

Cardiovascular exercise known as cardio by most in the fitness profession is associated with numerous health benefits; therefore, it is an invaluable part of any fitness program. Cardio exercise is any activity that increases the work of the heart and lungs. Activities such as brisk walking, running, training on the elliptical machine, biking, and working on the Stairmaster, are some of the more well-known forms of cardio. 

During cardio exercise you repeatedly move large muscles in the upper and lower parts of your body. Your body responds by breathing faster and more deeply providing increased blood flow to these muscles and back to your lungs. Your small blood vessels widen to deliver more oxygen to your muscles and carry away waste products, such as carbon dioxide and lactic acid. Your body also releases endorphins which are natural pain killers that promote an increased sense of well-being.

Regardless of your age, cardio exercise is good for you. As your body adapts to a cardio routine your heart and lungs will become stronger and more efficient in performing their activities. The following are additional benefits of cardiovascular exercise:[1]

·        Helps to lose and maintain a healthy weight. Combined with strength training and a healthy diet cardio helps you to lose weight and to keep it off.

·        Increase your stamina. Cardio may make you tired in the short term, but over the long term, you will enjoy increased stamina and reduced fatigue.

·        Ward off viral illnesses. Cardio activates your immune system, thus making you less susceptible to minor viral illnesses such as colds and flu.

·        Reduce health risks. Cardio, combined with strength training, reduces the risk of many conditions including obesity, heart disease, high blood pressure, type 2 diabetes, stroke, osteoporosis, and certain types of cancer.

·        Manage chronic conditions. Cardio, combined with strength training, helps to lower blood pressure and to control blood sugar.

·        Strengthen your heart. A stronger heart doesn’t need to beat as fast and pumps blood more efficiently. Consequently, blood flow is improved to all parts of your body.

·        Keeps your arteries clear. Cardio boosts your high-density lipoprotein (HDL) or “good” cholesterol and lowers your low-density lipoprotein (LDL) or “bad” cholesterol, which results  in less plaque build-up in your arteries.

·        Boost your mood. Cardio can ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation.

·        Stay active and independent as you get older. Cardio, in conjunction with strength training, keeps your muscles strong, helping you maintain mobility as you get older. Cardio also keeps your mind sharp. At least 30 minutes of cardio three days a week seems to reduce cognitive decline in older adults.

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[1] MayoClinic.org

Maximize Fat Burning in Your Exercise Program

With warm weather approaching, most people want to look good in their more revealing summer wardrobes. This time of the year I hear a lot of complaints like this, "I put a pair of my shorts last week and I don't like the way I look in them."  Then I get the question of how to get rid of the extra layer of fat that was put on during the winter? My answer is always diet and exercise.  While diet is the major part of the answer, in this post I want to talk about exercise, specifically, cardio.  In order to most efficiently burn body fat you have to do a combination of strength training and cardio.

A brief explanation of how your body responds to exercise will help you understand how to do your cardio in a manner that is most efficient in helping you burn body fat and firm-up.  Your body has two basic ways of generating energy for your muscles in response to exercise. One involves your body using oxygen to burn calories to provide fuel to exercising muscles. In this method, your body is most efficient in burning stored body fat because fat must have oxygen present to be converted into energy to fuel your muscles. Activities that cause your body to use this method to generate energy are called aerobic. Examples are brisk walking and slow running. When you are doing activities such as these, you are exercising in the aerobic zone.

The other method that your body uses to provides fuel to muscles does not require the use of oxygen. In this method your body primarily uses carbohydrates that are stored in the muscle to generate energy. Anaerobic activities that require a quick burst of energy such as heavy weight lifting and sprinting require your body to use this method. Activities that cause your body to use this energy production system are called anaerobic exercises.

Knowing which energy system you are using when you exercise is important if you want to maximize fat burning. In my fitness program, I do strength training in the anaerobic zone to build and maintain muscle, while performing cardio in the aerobic zone to burn fat.

When planning your cardio exercise program, design it around the following three concepts:

Frequency – I recommend you do at least three sessions of cardio each week but no more than six. This is ample exercise to achieve the health benefit, and burn body fat, while also giving your body maximum recovery time to build and maintain your hard earned muscle mass. I personally do four to five cardio sessions per week as a part of my fitness program.

Intensity – I suggest you do your cardio exercise in the range of 60 to 80 percent of your estimated maximum heart rate. This is called your aerobic zone and is where your body is most efficient at burning fat as fuel. Anything above 80 percent of your estimated maximum heart rate will tap into your anaerobic energy production system, meaning you will stop using stored body fat to feed your muscles.

Use the following method to calculate your estimated maximum heart rate and your aerobic exercise zone. Take the number 220 and subtract your age. This is your estimated maximum heart rate. Now take 60 percent of this number to get the lower end of the range of your aerobic zone and 80 percent of this number to get the upper end.

For example, I am 55 years old, so my estimated maximum heart rate is 220 – 55 = 165 beats per minute (bpm). Therefore, the lower end of the range of my aerobic zone is 165 bpm x 60% = 99 bpm, and the upper end of my aerobic zone is 169 bpm x 80% = 132 bpm. So when I do my cardio exercise, I work out at a heart rate between 99 to 132 bpm.

The easiest way to see if you are staying in your aerobic zone is with a heart rate monitor. If you do not have access to a heart rate monitor, you can use the following method to check your heart rate and stay in your aerobic zone. Take the lower and upper range numbers you calculated above and divide them by four. This is your 15 second heart rate count. Then during your workout periodically stop and check your pulse for 15 seconds to see if your heart rate falls between the two numbers you just calculated.  I’ll use my example again. The lower and upper ends of the range of my aerobic zone are 99 and 132 bpm, respectively. Therefore, my 15 second heart rate count is 99 bpm / 4 = 25 for the lower end of the range and 132 / 4 = 33 for the upper end. Thus, when I’m doing cardio, I stop to check my pulse for 15 seconds making sure the number I get is between 25 and 33, so I’m in my aerobic exercise zone. This is the intensity range that my body is most efficient at burning fat for fuel to provide my muscles the energy to exercise.

Duration – It is my observation that you get the most benefit from your cardio program if you combine it with strength training and do between 30 and 45 minutes three to six days each week. Do the 30 minute sessions after strength training and the 45 minute sessions on the days that you do not weight lift.

Design your cardio exercise program around the three principles above and you’ll notice a real difference in the way you look and feel.