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4 Steps To More Effective Aerobic, Streching, and Weight Training
Exercise
We all know that well-balanced diets include the different nutrients we need to maintain
health and well-being. But did you know that your exercise program needs to be well-
balanced, too? There's three types of exercise to include in your work-out diet.
Aerobic Exercise
Aerobic exercise burns energy and oxygen, through continuous movement of the largest
muscles in your body (your thigh muscles). Aerobic activities include bicycling, swimming,
jogging, and (a great one for beginners or those who are recovering from illness) walking. If
you're just starting, try 10 minutes a day four days and increase as it feels comfortable until
you're exercising 30 to 60 minutes. Some people find that adding variety to their program (a
new route every day; alternating classes and stationary biking) keeps them motivated.
Finding the right pace for aerobic exercise is important. Rambling at too comfortable a pace
may not maximize the benefits of aerobic exercising, but overdoing can make exercise
"anaerobic" (non-oxygen burning). A good way to make sure you're exercising aerobically is
to measure your heart rate. After exercising, put your fingers (not your thumb!) across your
wrist (palm up). Count the number of pulses you feel during 10 seconds, then multiply that by
six to convert it to a one-minute heart rate. Keep your exercise heart rate to 55 percent to 80
percent of your estimated maximum heart rate (220 - your age)
If that's too much math, you can estimate using the sing/talk test. While you're exercising,
carry on a conversation with your gym-buddy or (if you're exercising at home) sing a song
("Yankee Doodle" works well). If you feel just as you would if not exercising, pick up the pace
a tad. If you're out of breath and having to puff after each word, you're no longer in the
aerobic range - cut back a bit to get the full exercise benefit.
Strength Conditioning or Weight-Training
Strength conditioning can include callisthenics, lifting free-weights, and machine-assisted
lifting. Strength condition helps build muscles that can stabilize joints and may help prevent
bone loss as you get older.
Strength conditioning seems to help weight loss. Conditioned muscle burns more calories
even between aerobic exercise sessions. training seems to assist with retaining if you're And
if you're on a reduced calorie (weight reduction) diet, weight training may help you lose more
fat and less lean muscle.
Some women are nervous about weight bearing exercise because they are afraid of getting
"too bulky" or looking "too masculine." Not to worry: men make testosterone in large
amounts, which may contribute to that sort of muscular development; women generally don't
respond to strength training the same way and are more likely to lose inches as they work
out.
Stretching Is Very Important
Stretching helps retain joint and tendon flexibility while you exercise. In addition, stretching
may be an important part of recovery from a previous injury; your healthcare provider may

2. recommend special stretches to part of recovery from an injury or stroke.
How To Stretch Safely:
Keep in mind that overstretching can increase your risks of being hurt during exercise. Here
are some tips to help ensure that you are getting the maximum benefit out of stretching
before or after exercise:
* Start gently. When you're first starting out, you may not be able to stretch your joints very
far. Don't push it or you may end up damaging your tendons, ligaments or muscles
* Stay gentle. The American College of Sports Medicine notes that the "no pain, no gain"
method of stretching may destabilize your joints. Try a gentle stretch of the muscles you use
for 10 to 30 seconds. If it hurts, there's a reason.
* Match stretches to exercise. If you're an avid dancer, make sure that your legs and ankles
have been gently stretched; if you lift weights, stretch your arms and legs.
*Accommodate your history. If you've had a previous injury, make sure that your stretches
accommodate rather than exacerbate it. Your doctor or a sports medicine practitioner can
help you to finding the right stretches and will often have handouts showing you how to
perform them.
Remember, before starting any exercise program, you should consult with your health care
practitioner to tailor it to your needs, particularly if you are 40, have existing health issues or
a prior significant injury, or have suffered in the past from heart disease or stroke.
"Three things every exercise program should have," American Council on Exercise 2001
Amisola, R.V. "Physical activity, exercise, and sedentary activity: relationship to the causes
and treatment of obesity." Adolescent Medicine Volume 14, issue 1, pages 23-35 2003.
Cussler, E.C., " Weight lifted in strength training predicts bone change in postmenopausal
women." Medicine and Science of Sports and Exercise , Volume 35, issue 1, 2003
Garry, J., "Physical Activity and Exercise at Menopause," Clinics in Family Practice, Volume
4, issue 1, 2002
Hobson, K. "The stronger sex. Women who lift weights get healthier, better bodies--not, new
research shows, bulkier ones." US News World, Volume 132, issue 16, p 52-53
Copyright (C) Shoppe.MD and Ian Mason, 2004-2005
Ian Mason, owner of PhenForum.com, your source for weight loss support, fitness nutrition
and exercise tips for your long term health.
Ian is a fat-to-fit student of health, weight loss, exercise, and several martial arts; maintaining
several websites in an effort to help provide up-to-date and helpful information for other who
share his interests in health of body and mind.