Weightloss Aerobics

Aerobic exercise metabolizes calories and raises the metabolic rate. The heart rate needs to be raised to a comfortable level for 20 - 30 minutes at least 3 times per week. By exercising aerobically, calories will be burnt at a rate of 300 + per hour depending on your weight and fitness level.

If you consider that just 1 pound of body fat has around 4,100 calories, then you can get a rough idea, of just how long it will take to shed those extra pounds permanently. Look again at how long it took to put them on, normally years or a complete lifetime of your own bodily abuse.

Now comes the debate of how hard to work. Personally I recommend that you work at a level that you know that you can maintain for a minimum of 20 to 30 minutes.

The debate comes in, when various fitness bodies suggest training at a high heart rate 75/90 % of max, or for short periods or 55/80 % of maximum heart rate for easier longer periods.

I am no scientist, but I have tried both methods on a number of clients, and have found like most things in life, it may work for one person but not necessary for another.

In short try both methods, unless you are a complete beginner to fitness, in which case I would recommend training at a steady pace for as long as comfortably possible.

Aerobic exercise will also raise the metabolic rate for up to 24 hours after you have finished training. This helps to burn up extra calories and prevents the metabolic rate declining.

Read the notes on the next page for resistance training advice - this is one of the most important areas to read.