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On the other hand, some people like to know with more precision how their body is doing during exercise. If that's the case for you, then taking your heart rate during exercise and using a target heart rate training zone might be just the ticket. Target heart rate zones range anywhere from 50percent to 100percent of your maximum heart rate (your maximum heart rate is based on your age). Aerobic exercise is anything less than 85percent, and anaerobic exercise is anything above that. A nice starting point for a sedentary individual is somewhere in the range from 50percent to 65percent (you can always increase as you get more fit), and 65percent to 85percent for more conditioned people.
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You are much more likely to lose muscle from not eating enough than you are from doing too much cardio. All too often, people are afraid to eat a lot and do a lot of cardio at the same time. It doesn't seem to make sense. Logically, it seems like the two would cancel each other out - but the opposite is true. Many people believe they must "starve" the fat by drastically lowering calories. Unfortunately, this approach can cause you to lose muscle along with the fat. The only way to maintain your lean mass while losing fat is to feed the muscles with plenty of nutritious calories and at the same time, burn the fat off with cardio.
I suggest keeping records of your weekly progress by writing down what happens, or at least checking off that you followed through, and then setting your weekly plan every week for at least three months. Then at three months you can evaluate your progress and see if any changes need to be made. Also ask yourself at that time if you believe you will be exercising regularly in six more months. If the answer is "I'm not sure," or "no," then you ought to continue to set weekly goals. If you are happy that you can maintain the behavior and will be exercising in six months, then you may not need to set weekly goals, but at the fist sign of slipping, you ought to go back to it.
No study has been more conclusive about the role of lifestyle changes (diet and exercise) in preventing diabetes than the Diabetes Prevention Program. It was a study of more than 3,000 people at high risk for diabetes who lost 12-15 pounds and walked 150 minutes per week (five 30-minute walks per day) for three years. They reduced their risk of diabetes by 58percent! That's significant considering there are 1 million new cases of diabetes diagnosed each year. Aerobic exercise can also improve insulin resistance. Insulin resistance is a condition where the body doesn't use insulin properly, and this condition can happen in people who do and do not have diabetes. Insulin is a hormone that helps the cells in the body convert glucose (sugar) to energy. Many studies have shown the positive effects of exercise on insulin resistance. In one, 28 obese postmenopausal women with type 2 diabetes did aerobic exercise for 16 weeks, three times per week, for 45-60 minutes, and their insulin sensitivity improved by 20percent.
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posted by Javier Hudson @ 11:52 PM
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