Aerobics: Burn Fat For Energy
Newcastle Herald
Monday November 14, 2005
AS our bodies are primarily more aerobic (use oxygen) than anaerobic (without oxygen) it is important to set an aerobic base as our platform when embarking on a new exercise regime for the summer.
Aerobic exercise is the best way to get your body to burn fat for energy while at the same time developing the functional capacity of central circulation (providing the cells with oxygen and aid in the removal of waste products).Step one: Setting the base is about getting the "metabolic machinery" conditioned: the heart, lungs and the specific muscle groups. A beginning athlete will benefit from an easy 30-minute run or cycle three times a week, whereas a better conditioned athlete will benefit from a series of repeated interval efforts early on, such as 10 x 150 metres, with a walk back recovery. By setting a base you are giving your body time to get accustomed to the workload and allowing for gradual improvements in aerobic fitness without damaging the body.Step two: Change the stimulus. In this early phase of conditioning, too often people get caught with training at the one pace. The best way to provide variety in your workout, while at the same time ensuring you stay within your limits, is to incorporate some circuit training. This may include five to 10 stations performing bouts of exercise for 15-30 seconds. This will not only increase your cardiovascular fitness but will allow for your specific muscles and movement patterns to develop. It's not all about being able to run for 30 minutes easily or do an activity where you know what the pace is. The dynamic nature of circuit training provides the athlete with the ability to generate great amounts of energy with a brief rest interval. It's great for your aerobic system and also aids in the strength development of tendons, ligaments and muscles.Step three: Make your training functional. We often forget that we are predominately right or left handed, right or left footed and as such develop a weak link in our training. By becoming aware of this and training our bodies accordingly we can reach new levels and stimulate new levels of growth. Unilateral exercises such as step-ups, one-arm dumbbell press, one-arm military press and lateral lunges all provide us with a mechanism to enhance our weak side and improve our central nervous system response to the area, thus giving us a more functional body that can adapt to a variety of exercise regimes. It also helps guard against injury.Step four: Keep focused. Genes account for only 30-40 per cent of differences in metabolism, which leaves 60 per cent entirely up to you. Your diet and exercise play a greater role than genetics, so do not waste any time. A well-defined exercise plan coupled with the achievement of attainable goals will help form the lifelong habits needed for you to achieve your very best.Sample work-outsMondayFor a base conditioning series, start with an easy 30-minute run with sit-ups, push-ups and a stretch to finish.WednesdayInterval training 10x150 metres at 70 to 75 per cent walk back recovery, or a 100-metre run with 10 push-ups and 10 sit-ups then repeat every 30 to 40 seconds for 20 to 30 minutes. FridayA 20-second effort circuit. Select exercises from step-ups, push-ups, crunches, skipping, burpees, tricep dips, hovers, squats, calf raises, tuck jumps, boxing and short sprints. Ensure 20 seconds of effort with a five- to 10-second changeover period depending on ability level. If you can keep this up for 20 to 30 minutes you will certainly know you have had a work out!Cale Wallace has spent the past 12 months as head personal trainer at the prestigous Holmes Place Kensington Club in London. He currently divides his time between Australia and the United Kingdom managing his own consultancy business working with international soccer players, major league baseballers, corporate wellness programs and a host of private clients. Website: calewallace.com.au
© 2005 Newcastle Herald
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