Recommended Aerobic Activities

Following are common aerobic exercises that you may want to integrate in your personalized nutrition/aerobic/weight training program for maximum fat loss.

Cross Country Skiing. Cross-country ski machines have a very high calorie and fat burning potential and is a non-impact exercise. Unlike other exercise machines, using a cross country ski machine requires skill and coordination.

Elliptical Machine. Ellipticals have gained the distinction as the most popular exercise machine because they provide very high fat-burning potential together with excellent aerobic conditioning and muscle-developing workout that’s at the same time easy to learn, fun and entertaining. Its no-impact elliptical striding motion is an ideal exercise to strengthen the knees and lower extremities. Elliptical machines also provide excellent cross-training advantages. Depending on the machine cross ramp angle different, the machine can simulate such activities as hiking, cycling, running, walking and cross-country skiing targeting different muscle groups.

Outdoor Cycling. If you choose outdoor cycling instead of riding an indoor stationary bike, keep in mind that you have to push yourself harder and for longer periods. Due to the distraction of the scenery, outdoor cycling tends to become recreation-oriented rather than training-oriented.

Rowing Machine. Rowing is regarded to be the most complete exercise because it works all of the body’s major muscle groups such as the legs, buttocks, back, abdominals and arms. It is a safe and non-impact activity but is not recommended if you have low back problems. Generally, rowing is an excellent exercise for burning fat, endurance and strength conditioning workout; however, it is very exhausting and difficult to sustain for long periods.

Running. One of the highly recommended aerobics exercise is running. It is an excellent way to burn off excess fat and does not require any special equipment, just a pair of good running shoes! Running is classified as a high impact exercise and as such is not recommended for beginners. Overweight individuals should avoid running until after considerable weight loss because of the high risk of injury. Running has an overall reducing effect on muscles so don’t overdo it if you decide to include running in your regimen.

Stairclimbers. Stair climbing machines provide an excellent aerobic conditioning workout and are ideal for weight loss. Stairclimbers effectively target the body’s gluteals, quadriceps, hamstrings and calves and provides several levels of difficulty for the beginner to the advanced levels. You can adjust the intensity of your workout at any time with the easy to use control buttons.

Stationary Recumbent Bicycle. Recumbent bicycling has all the advantages of upright cycling but is more comfortable than the upright version because the lower back is supported. The ergonomically designed seat makes recumbent cycling perfect for people who have lower back problems or are overweight. It also provides a good work out for the gluteal and hamstring muscles since you push the pedals forward instead of up and down.

Stationary Upright Bicycle. Another low impact exercise is stationary cycling on an upright bicycle. Some stationary bikes have built-in pre-programmed courses that allow the rider to ride on an even keel, go uphill or do interval training. The rider can increase the exercise intensity by pedaling vigorously or by increasing the resistance on the pedal.

Treadmill. You can either walk, jog or run on a treadmill. Exercises done on a treadmill are considered low impact because the decks flex thereby greatly reducing the potential of injury. Treadmills offer continuous feedback on time, speed, distance and heart rate; you can also put it on an incline to increase the intensity of your workout and burn more calories. Your workout is not hampered weather conditions since you can use it indoors.

Walking. Walking is highly recommended for the sedentary or overweight individual as a basic exercise to induce fat and weight loss. It is considered as a low to moderate exercise and should be done briskly and continuously for at least 30 minutes in order to achieve successful fat and weight loss.

The Importance of Target Heart Rates

Calculated Target Heart Rates @ OTL are simply guidelines; although they are based on conventional and measurable variables, they are at best educated estimates. Nothing beats common sense based on personal experience. In the course of your aerobic workouts, you are the best judge of how your body responds. If you workout at OTL Beginner Level and feel that it is almost effortless then you can safely go up to the next level immediately; however, if it feels extremely difficult and you are struggling, do not hesitate to decrease your intensity even lower than the minimum OTL! You are the best judge of how the program works and there is no reason why you can not make the necessary adjustments if necessary.

If you have a completely sedentary lifestyle, are overweight or have poor physical condition, it is recommended that you start your training at an intensity level lower than your minimum target heart rate. Start slowly, and gradually increase the intensity of your aerobic workouts as you become more fit until you eventually reach the ideal OTL.

By monitoring your breathing patterns when performing aerobic workouts, you will be able to accurately tell if the level you are working at is your OTL to burn off body fat. You should be breathing heavier than normal but not gasping for air; if you are out of breath but can’t hold a conversation or complete a sentence, you are definitely working beyond your OTL. When you are doing aerobic workouts, the rule of thumb is the harder you breathe, the higher your intensity level is and the more fat you burn – as long as you sustain the activity for the required amount of time. If you are not breathing hard, you are not working out hard enough!

When performing your aerobics workout, you should periodically monitor your pulse rate to determine if you are within your THR @ OTL so that you can make the necessary adjustments by increasing or decreasing the intensity of your activity.

You can check your pulse rate by dividing your THR by 6 to calculate your 10-second count; this way, you do not have to stop our workout if you were to take a full 60-second count.