Posted by Andre Allard on June 27, 2000, at 0:35:56
In reply to Calling All Those Who Want To Join In, posted by tina on June 19, 2000, at 13:11:42
You mentioned that you want to exercise 3X/week. Cardio (walking, biking, stairmaster, etc.) is the best type of exercise to burn calories. When performing exercise, your heart rate (HR) determines how many calories you are burning. Your HR should be between 120-140 beats/minute (bpm). Any less then 120 bpm and you are not burning a whole lot of calories. Anything over 140 and you begin working your muscles and hence, not burning as many calories. To calculate your target HR; 220-age/.6=target HR.
For the first few weeks, your target HR should be no more than 120 bpm, just to let you get accustomed to the exercise. Exercise sessions should be a max of 30m, no more, no less. When you feel ready, after a week or two, exercise for 40m per session using your target HR (use the equation above).
If you choose walking or the stair master, move you arms as well.
Biking is less effective then walking because there is no arm movement.
At your target HR, it takes approximately 30m before your body begins to burn any adipose tissue (fat stores). For the first 30m, you are burning primarily carbohydrates (your bodies first choice for energy). The longer you exercise, the more fat your burn as opposed to carbs.
If you are diabetic or have joint problems let me know - we were taught how to train a client under these conditions.
You also mentioned that you will eat three meals a day. What you want to do is feed your body more often. Eat six smaller meals a day and this will speed up your metabolism and you will loose weight. Put it this way, if you had an identical twin, the both of you ate the same # of calories, you ate six small meals/day while your twin ate three larger meals/day, you would have less body fat than your twin.
When comprising your meals, eat less carbohydrates and the pounds will melt off. Carbohydrates release more insulin then do fat and protein. Insulin shuttles the food from you blood into the various tissues in your body including adipose tissue (fat stores).
I will stop know since I could go on forever.
On tests, we get questions like yours all the time, just more complex. So feel free to ask as many questions as you want. Good luck!
poster:Andre Allard
thread:37807
URL: http://www.dr-bob.org/babble/20000619/msgs/38413.html