Cardiovascular Exercise In Your Weight Loss Programme - By: Mike Hooker

How many of you reading this article have joined a gym only to find you hardly ever use it? I know I did. We have all the best intentions and vow that we will visit at least twice a week, only to find that we are lucky if we get there once a month! The fact remains that you can make use of anaerobic exercise almost anywhere and at anytime. If practical, walk to work instead of taking the car - there you go - instant anaerobic exercise, and it hasn't cost you a dime

For some, exercising can help them lose weight and may include walking, sports, running, jogging, dancing, and other activities. Apart from keeping fit exercise has many other benefits such as improving blood circulation, maintaining a youthful energy level and firming up your muscles. Exercise produces energy through glycolysis or the breaking down of glucose in the body and there are two types of exercises that provide different pathways for the breakdown of glucose - aerobic and anaerobic exercises.

Aerobic Exercise

Also known as cardiovascular exercise, it can be defined as any sustained exercise that involves more than one specific set of muscles. Aerobic exercise is primararily designed to make the lungs work harder as the body's need for oxygen is increased. Aerobic exercise refers to exercise that involves or improves oxygen consumption by the body. The word aerobic actually means "with oxygen", and refers to the use of oxygen in the body's metabolic or energy generating process. Aerobic exercise can be as simple as walking or jogging, in fact anything that uses your cardiovascular system and gets your heart pumping. Aerobic exercises require a high level of endurance since these are recommended to be done for longer periods of time.

Usually, people engaging in aerobic exercise breathe deeper because the rate of oxygen consumption is so much higher. Starting from rest, the body starts to use up stored energy, slowly increasing exercise levels then requires the body to increase oxygen intake to supply more oxygen for the muscles. During this time, it is important to remember to inhale deeply and exhale thoroughly to best provide oxygen for the muscles being used.

On the other side of the coin we have anaerobic exercise which doesn't need vast amounts of oxygen to produce energy. Instead, the body uses other sources already stored in the muscles for energy that the body can use. The consequence of using other sources of energy can produce by products that can limit muscle contractions and performance. This by-product is called lactate and is the primarily cause of cramps. The body uses phosphocreatine and other chemicals stored in the muscles for anaerobic respiration. Anaerobic exercises would include heavy weight lifting, jump rope, interval training, and other exercises that work specific muscle groups.

The Differences

Aerobic exercises are usually carried out for longer periods of time than anaerobic exercises. Aerobic exercises are recommended to be worked on for at least 20 minutes and good breathing together with a steady constant supply of oxygen will help you last longer. Anaerobic exercises require a shorter time to do - only 2 minutes. Usually the basis for anaerobic exercises are reps or repetitions and not the duration of the exercise itself. Anaerobic exercising lasting longer can be detrimental and may cause fatigue and cramps in the middle of exercise. This is really painful and often takes longer to recover from.

Both types of exercise can be done for specific goals. Aerobic exercises are best suited to improve muscle tone and strength involved in respiration which in turn burns fat and improves blood and oxygen circulation. This particular type of exercise, providing it's carried out in conjunction with a healthy balanced diet. This type of exercise, providing it's carried out in conjunction with a healthy balanced diet, is perfect for any weight loss programme. Aerobic exercises are also perfect to combat stress and will improve your mood by releasing endorphins in your body Often you will find that the perfect cure for a stressed out day is a good run.

Anaerobic exercise focuses on formation and building of muscles and is the type of exercise best suited for people who want to have a firmer body. Anaerobic exercise will burn fat and produce lean muscle. The more lean muscle the body has, the more it can burn fat even when not working out. Anaerobic exercise also improves the metabolism helping joints and bones to become stronger by building muscles to protect bones and joints, which reduces the risk of damage.

Keep Breathing

Whatever exercise you choose to do, remember to breathe properly as the oxygen getting into your body is important when it comes to exercise. Your body and muscles use up the oxygen you inhale by entering your blood stream through your red blood cells, which in turn, will help in having a better work out by improving endurance and making you last longer.

There are so many exercises that you can choose from but remember when it comes to the choice between aerobic or anaerobic exercise, decide whether or not it is weight loss you're looking for or the desire to build muscle. Before you start on working out, you need to make sure that you know what you are getting into and doing the right exercises will help you live a healthier lifestyle as well as reaching your individual goal.

I realize that there is so much advice on weight loss out there that it's sometimes hard to know where to turn, but remember this basic truth will always hold true. Keep a control on your calorie intake and raise your metabolic rate and you won't go far wrong. Let's face it. Weight loss isn't easy and when it comes to feeling good about yourself, losing weight is often a persons biggest goal. Unfortunately very often you will try a diet, lose a little weight for a few weeks and then stop losing weight altogether or you will try a new diet and find yourself hardly eating at all whereupon you become depressed.

We've all been there. But here's the thing, just by reading this article and others like it you have proved that you are focused. You are showing yourself and others that you are a doer and not just a dreamer and that you are determined to find every tool you can to reach your desired weight

So well done and don't worry. With an attitude like yours, you will get there

Mike Hooker

About the Author

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