Weight Loss Forum

* due to this thread http://weight-loss.fitness.com/weigh...tml#post269327
I posted this.*


The definition of aerobic training is in short movement that increases the need of intake of oxygen. The higher you increase that need for oxygen the harder your body organs (lungs, heart, etc.) are going to work to provide a catch up, if you will, to aid in helping your body function to continue the movement you are doing.

When it comes to style of movement you can do in aerobic training the choices are endless really. You can run, you can dance, you can hop, you can bike, and you can walk. The only thing that stops your options is imagination. As far as how hard, how long, what is best for fat loss, and more, well read on.


You heart rate is the number of “beats” of your heart usually charted within a period of a minute. Resting Heart Rate is the amount of beats you have while at rest. Maximum Heart Rate is the highest amount of beats a person should achieve while engaging in physical activity. Keeping a check of your heart rate during physical activity can be very important when determining your rate of needed exertion in training.
It lets you know if you are working to hard or not hard enough (the latter is usually the case). You can monitor your heart rate by taking your pulse or using electronic monitoring devices easily available to the public.

To find the your resting heart rate-
· Lightly place two fingers on the neck, just to the side of the larynx.
· Once the pulse is identified, count the pulses for 30 seconds and multiply by two.
· Record the 60-second pulse rate and average over three days.

Points to consider-

· The touch should be gentle. Excessive pressure can decrease heart rate and blood pressure.
· Take when calm at the same time every morning.


Resting heart rates can vary. On average, the resting heart rate for a male is 70 beats per minute and 75 beats per minute for a female.

Finding Max Heart Rate using the Miller formula-

MHR=217 - (0.85 × age)

You can make adjustments and subtract and add depending on current health but for the most part this number is going to be close enough.

For example if you are 43 years old then the formula would look like this.

217- (.85 x 43)=MHR
217-36.55=180.45

Maximum Heart Rate is 180.ure 5-7: Carotid Pulse

Heart Rate Zones

Below listed are different training zones measured by heart rates.

Warm up/Recovery Zone:
50% -70% of Max Heart Rate
Aerobic Zone:
70% to 80% of Max Heart Rate
Anaerobic Zone:
80% to 90% of Max Heart Rate

The “Fat Burning Zone”

Oh how I cringe when I hear some fluffy cardio cheese ball talk about the fat burning zone. You might be saying “it has to come from somewhere”. Yes, it does, but the fat burning zone is an illusion and really just a way for people to not have to work out harder. Let me explain why.

I recently explained this to someone using drawing of a turtle, a bunny, some fat cells and scary stick figures. I will not put you through my failed art course, I will however, try to break this down as simply as possible.

When you perform exercise different intensities of heart rates use different fuels. When you are at a state of complete rest you are burning mostly fat as fuel, the more you up your heart rate the more you start to split fuel usage between fat and stored glycogen. The basic idea is that if working at a 50-70% heart rate you are going to be burning mostly fat as a fuel source while still active enough to be burning a large amount of energy at the same time. Sounds like a good idea but here is the problem with that.

First off this is the worst state to be in for protecting your muscle glycogen. What do we want to do during a cut? We want to protect our muscle glycogen. Second remember that losing fat is about an overall energy deficit.

The best of both worlds? The king of fat loss? The king of increasing better overall health? Tired of the rhetorical questions!?

Okay, okay so I am a fan of HIIT. That being said it is perhaps the most misunderstood form of exercise that exists right now, and chances are it is only going to get worse. If you Googled HIIT you will get a massive amount of wrong answers on the subject, more wrong than right most of the time. I am going to provide you with a simple run down and end your confusion on HIIT.

In short it is exercising in intervals of extreme high intensity (85 to 90% of max heart rate) mixed with bouts of low intensity. You alternate these periods for a maximum of mins. The purpose and benefits of HIIT are really just endless

-Increasing your VO2 Max oxygen intake by pushing your aerobic and anaerobic threshold (in short increasing lung capacity and use).
-Lowering resting heart rate.
-Longer increase of metabolism over more extended periods of time.
-Higher levels of energy used in a single training session
-Better protection of muscle tissue over standard aerobic practices.

The list goes on.

A standard HIIT program layout is like this.

· Warm up-Dynamic stretches (lunges, walking kicks, side bends, toe touches)
· Warm up-5 mins walk to brisk walk
10-20 secs-Sprint
1 min walk
· Repeat for a maximum of 15 mins.
· Cool Down-5 mins
· Post Workout Static Stretches

That is it, pretty simple, or is it?

Here is where the confusion comes in. Notice the 10-20 sec sprint aspect. Notice the 85-90% of your Max heart rate. These two aspects are very important to understand. Now don’t get me wrong you can do HIIT in any various styles or methods you want, be it elliptical, cone training, running in place, etc. However when it is time to “sprint” to go all out, that is exactly what it means. When the first interval kicks in you need to go at an ALL OUT SPRINT for 10-20 secs. Unless you are a highly trained athlete you will not (if doing it correctly) be able to do more than this, period. This isn’t running, this is sprinting or better put running for your life as hard as you possibly can. I have seen people fall flat on there face before. You are working at an 85 to 90% of your heart rate. You cannot physically move and go much higher than this. I see a lot of people trying to time themselves or their heart rate during these sprints, it isn’t possible. You can’t do anything else other than pray and run for that 10-20 secs.

After that sprint you will then walk at a very light pace (you really have no choice but to) for 1 min or even a little longer depending on what you need for recovery time when you are beginning this type of training. After 1 min you will then do it again for 10-20 secs.
You will repeat this for a MAXIMUM of 15 mins. Most people however starting out will do this for about 10 tops.

After you are done with your interval sessions you will then cool down your body for 5 mins at a light walking pace.

This is a very extreme workout. Afterwards you may even get sick. This isn’t for beginners, you have to work up to this style of programming, but it is perfectly safe and wonderful for your health if you build up to it in the correct manner.

A way you can build up to HIIT is by doing regular interval training, working at a moderate level of intensity or throwing in a sprint here of there as time goes on. Take your time with it, if you have major health problems talk to you doctor about what it is and if it is right for you.

What is right for me?

Increasing intensity is #1 importance for fat loss AND health. If you are doing cardio while reading a book then close the book and get to work!

Depending on your level of health and experiance will depend on how long and intense your workouts will be, but I assure you that you can work you way up very easy to higher and newer levels.

Remember this, aerobic training, no matter what form is good for you. Start out simple, do what you can, and progress as needed.



Only for as long as you need to!

Losing fat is about a caloric deficit. If you have a good diet and resistance training to go with some aerobic work only do as much as you NEED to do!

You also need at least 1 rest day a week. Period.

Do not guide by some cookie cutter guideline, guide by what gets you the right results.

To give you though a base to work on though...

If you are training for fat loss and have a resistance routine in place and a caloric deficit diet then I recommend some form of aerobic training at least 3 times a week for no less than 20 mins and no more than 60. Ideally HIIT or aggressive interval training ranging from 25-35 mins.

In the next section I am going to give you some various ideas for different cardio workouts.