So...You want to get in shape!

New Year Resolutions usually begin with the eliminations. "I am going to stop smoking, drinking, eating poorly and spending too much money!" The later of which is reinforced by the arrival of the holiday season Visa bill.

Next on the commitment list are the additions. These are headlined by, "I am going to join a health club and start exercising regularly!" So often, these good health intentions fall by the wayside; many times for the wrong reasons. Among these reasons are recurrent injuries, shortage of time and lack of progress; hence loss of motivation. I will address these concerns and furnish you with the tools necessary to remove these health and fitness roadblocks .

two types of exercise

Although exercise takes on many forms, there are only two types; aerobic and anaerobic. Most exercise integrates both, though one usually predominates. In aerobic exercise, muscles furnished with sufficient oxygen, burn fat for energy. During anaerobic exercise muscles do not receive ample oxygen thus forcing the body to use glucose (sugar) as a fuel source. Low intensity, endurance activity tends to be aerobic; high intensity, short spurt activity...anaerobic.

Since most of life's daily activities tend to be anaerobic in nature, clinically, we find most patients aerobically deficient. This is further supported by higher than normal body fat measurements (norms: women = 22%; men = 15%). Aerobic exercise (walking, running, biking, swimming) not only burns fat, but also, enhances athletic performance, strengthens your immune system, increases your energy and improves your overall health. Hence, the focus of this month's issue.

heart rate determines intensity

As our patients well know, a heart rate monitor is essential in measuring exercise intensity. It acts as your own personal trainer, telling you when you need to pick up the pace or slow it down. Just strap it on and instantly your heart rate (HR) appears. Without a monitor, you are just guessing.

Maximum Aerobic Heart Rate (MHR) is determined by the formula: 180 - your age; (ex.) age 40, max. heart rate (HR) = 140. Target Heart Zone (THZ) is calculated by subtracting 10 from your MHR; (ex.) THZ = 130 to 140.

In this range, you will be most efficiently using your aerobic system; burning fat for energy. If the MHR is exceeded, insufficient oxygen supply will force anaerobic muscles to engage and sugar, not fat, will become the fuel of preference. Remember, anaerobic muscles are designed for high intensity, short spurt activity, not endurance. In a relatively short period of time, the body's sugar reserves will become depleted forcing the breakdown of protein (muscles) to maintain fueling the activity. A person could actually lose weight (lean mass) due to muscle breakdown, but actually increase their percent body fat . Also, it is at this point that most injuries occur; such as shin splints. "Harder is not Smarter!"

getting started

It is written that three days per week for exercise will maintain one's current level of fitness; four days per week is essential for gains; five days per week is even better! Start your activity with a 10 minute warm-up; slowly bringing your resting heart rate up to your target zone. Maintain your target zone heart rate for a minimum of 20 minutes. Spend 10 minutes cooling down by lowering your exercise intensity until you near your original resting heart rate.

The key to any fitness and health program is consistency. Spending 40 minutes per day burning fat, 4 to 5 days per week will afford you excellent results. Reducing your overall fat intake, most specifically the saturated and partially hydrogenated fats, will further enhance fat mobilization. Remember, when exercising correctly, you not only lose fat, but you replace it with muscle. So, although you may not see major weight loss taking place, you will begin to see changes in the way clothes fit.

I trust the above information will support your resolution for health and fitness. As far as your Visa bill and excessive spending is concerned, I have yet to find a solution for myself let alone you!

Copyright © 1999 Dr. Ronald A. Weinstein. All rights reserved.

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