# How Much Did It Weigh Before Percent Weight Loss Math 4 Steps To More Effective Aerobic, Streching, and Weight Training Exercise

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## 4 Steps To More Effective Aerobic, Streching, and Weight Training Exercise

We all know that well-balanced diets include the various nutrients we need to maintain health and well-being. But did you know that your exercise program should also be well balanced? There are three types of exercise to include in your workout regimen.

Aerobic exercise

Aerobic exercise burns energy and oxygen through the continuous movement of the body’s largest muscles (the thigh muscles). Aerobic activities include cycling, swimming, running and walking (good for beginners or those recovering from illness). If you’re just starting out, try 10 minutes a day for four days and increase as you feel comfortable until you’re exercising for 30 to 60 minutes. Some people find that adding variety to their program (a new route each day; alternating classes and stationary bike) keeps them motivated.

Finding the right pace for aerobic exercise is important. Walking at too comfortable a pace may not maximize the benefits of aerobic exercise, but too much can make the exercise “anaerobic” (not oxygen-burning). A good way to make sure you’re getting aerobic exercise is to measure your heart rate. After exercising, place your fingers (not your thumb!) on your wrist (palm up). Count the number of pulses you feel for 10 seconds, then multiply it by six to make it a one-minute heart rate. Keep your exercise heart rate between 55 and 80 percent of your estimated maximum heart rate (220 – your age)

If it’s too much math, you can estimate using the singing/speaking test. While you work out, have a conversation with your gym buddy or (if you work out at home) sing a song (“Yankee Doodle” works well). If you feel the same as if you didn’t exercise, pick up the pace a bit. If you’re out of breath and have to blow after every word, you’re no longer in the aerobic range; cut back a bit to get the full benefit of the exercise.

Strength conditioning or weight training

Strength conditioning can include calisthenics, free weight lifting, and machine-assisted lifting. Strength conditioning helps build muscles that can stabilize joints and can help prevent bone loss as you age.

Strength conditioning seems to help with weight loss. Conditioned muscle burns more calories even between aerobic exercise sessions. Exercise seems to help keep it off if you’re on a calorie-reduced (weight-reducing) diet, weight training can help you lose more fat and less lean muscle.

Some women are nervous about weight-bearing exercise because they are afraid of being “too bulky” or looking “too masculine.” Don’t worry: men produce large amounts of testosterone, which can contribute to this type of muscle development; Women generally do not respond to strength training in the same way and are more likely to lose inches as they train.

Stretching is very important

Stretching helps keep your joints and tendons flexible while you exercise. Also, stretching can be an important part of recovery from a previous injury; Your doctor may recommend special stretches for part of your recovery from an injury or stroke.

How to lie down safely:

Be aware that over-stretching can increase your risk of injury during exercise. Here are some tips to help ensure you get the most benefit from stretching before or after exercise:

* Start gently. When you first start, you may not be able to stretch your joints very much. Don’t push it or you could end up damaging your tendons, ligaments or muscles

* Be kind. The American College of Sports Medicine notes that the “no pain, no gain” stretching method can destabilize joints. Try gently stretching the muscles you use for 10 to 30 seconds. If it hurts, there’s a reason.

* Relate stretching to exercise. If you’re an avid dancer, make sure your legs and ankles are gently stretched; if you lift weights, stretch your arms and legs.

* Accommodate your story. If you’ve had a previous injury, make sure your stretches accommodate rather than aggravate it. Your doctor or a sports medicine practitioner can help you find the right stretches and will often have brochures that show you how to do them.

Remember that before starting any exercise program, you should consult with your doctor to tailor it to your needs, especially if you are 40 years old, have existing health problems or a significant previous injury, or have suffered in the after heart disease or a stroke. .

“Three things every exercise program should have,” American Council on Exercise 2001

Amisola, RV “Physical activity, exercise and sedentary activity: relationship with the causes and treatment of obesity”. Adolescent Medicine Volume 14, Number 1, Pages 23-35 2003.

Cussler, EC, “Weightlifting in strength training predicts bone turnover in postmenopausal women.” Medicine and Science of Sports and Exercise, Volume 35, Number 1, 2003

Garry, J., “Physical Activity and Exercise in Menopause”, Clinics in Family Practice, Volume 4, Number 1, 2002

Hobson, K. “The stronger sex. Women who lift weights get healthier, better bodies — not bulkier, new research shows.” US News World, Volume 132, Number 16, p. 52-53

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