A Vote Against Aerobic Exercise?
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exercise MAKES ME HUNGRY.
I ALWAYS GAIN WEIGHT IF I START A NEW EXERCISE PROGRAM. IT HAS GOTTEN TO THE POINT THAT I AM AFRAID TO DO ANYTHING.
Am I the only one out there who has an out of control appetite after exercising? I cannot be the only one.
Intervals and weights
I wonder if so many people cling to aerobic exercise because it doesn't seem as "hard" as interval training or really exhausting yourself with heavy weight training.
Walking on a treadmill at a pace that elevates the heart rate but does not leave you gasping seems a lot more appealing to some, I am sure, than the interval running plan I use of 1 minute sprints followed by 2 minutes of recovery, repeated 5 to 7 times (and where I am definitely into anaerobic, very taxing work during the sprint phase).
Another person posted about "The New Rules of Lifting". I, too, found it useful. Since switching to a weight lifting plan based on that book, I have seen definite improvement. I do think they key there is to go heavy and try for constant improvement.
EPOC
If you want to be a marathon runner then train like a marathoner. Otherwise long duration aerobic is useless.
First lets look at why most people do aerobics...
to lose body fat right and maybe they think it improves the heart health
If these were true virtually nobody would have excess body fat. Everyone would do be using a treadmill or jogging in the park etc.
For those using elliptical, treadmills, rowing machines, etc. consider this.
Early January 2008 reported on Good Morning America a doctor and his staff went and tested several pieces of cardio/aerobic equipmennt to see exactly how many calories re being burned. ALL machines were inaccurate at predicting calorie burn, one machine was off by a whopping 60%!
Think about it, a 6' 2" 27 yr old male wt 205lbs. hops onto a treadmill he's a condtioned athlete with mabybe 9% body fat and he does his 30 minutes routine at level 5 for argument sake.
Now a young lady of 42 yrs of age, 5' 5" 160lbs hops on and does the same exact workout.
How does the machine know...even if some machines ask for body weight, age, ht etc... c'mon.
Now for the science...Dr. Tabata has proven that his protocol works not only for sprinters but endurance as well.
Most importantly is the magic of EPOC, excess post oxygen consumption.
EPOC is the process of your body trying to replenish an d"oxygen deficit" created by high intensity training i.e. Tabat protocol.
So, to put this in real terms.
My friend Joe runs on the treadmill for 45 minutes.
For argument sake we'll believe he burned 200 calories.
Okay, now his "fat" calorie burning is over once he steps off the treadmill.
I however decide to perform 6 intervals of measured intensity cardio (based on Tabata protocol) and after 10 minutes (including warm up and cool down) I burned 75 "fat" calories.
EPOC is going to continue for as much as 24 hrs which means my body will burn more calories daily/weekly/monthly/annually than Joe he wastes time/energy/ frustration on convnetional cardio.
In other words, Joe will have to do 9 TIMES the amount of treadmill work in order to reap the same benefit of short burst rest interval cardio.
Heart health significantly improved
VO2 max in the study over several weeks improved by 14% over traditional cardio.
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exersize?
when i was 47 years old i suffered two Heart Attacks, came down with Diabetes,lung Disease, a fuse vertibrae, hardening of leg arteries, artheitis of the spine, and sleep apnea,so for the next 28 years i walked 3 to 5 miles per day, did light arm,chest and leg exersize 3 times a week ,no heavy wieghts. i'm 76 years old and through the right foods my blood sugar reaings stays around 6.0 and my blood presure at 120. its al in the food.
It's good
Exercise can make our body more efficient, it's true and almost everybody agrees with it.Since we are very busy everyday,take some exercise can please our mood,make our later work more efficient.To me ,the most important is through aerobic exercise,I can loose weight ang keep healthy.
Solution
People participating in aerobic excercises should not be worried about the affects of the excercises. Naturally, if the body is engaging in this type of excercise and you reach a certain heart rate level, and maintain that for a continued time (after 20-30min), your body begins burning fuel anaerobically. I believe also the wrong question is being asked, but for this reason. Aerobic excercising is good, but will not burn as much calories. A matter of fact, one excercising aerobically stops burning calories soon after the workout is done. Anaerobically, you keep burning for hours, but this is where you should watch the activities that you engage to reach this point to avoid injury.
The wrong question
You're premise in interesting, but Barbara hit the nail on the head with her comment (below).
The question isn't whether or not it's bad or good for you. Obviously, if you are a couch potato, ANY physical activity is good.
The question should be whether it is optimal or the most efficient use of time for the purpose of being healthier/leaner.
There are benefits to doing steady-state cardio, but they are far outweighed by the benefits of resistance training or high intensity interval training.
A great resource for information regarding your investigation is Lou Schuler, author of "The New Rules of Lifting," and, "The New Rules of Lifting for Women." I will direct him to this story.
