There are 2 simple things you need to know when you’re setting up an exercise plan . . .

1. Your body needs at least twenty to forty minutes of aerobic activity 3-4 times per week.

2. You need to include strength training at least 2 times per week, but preferably 3 times a week.

If you are absolutely, positively going to choose between cardio training or strength training – choose cardiovascular exercise. You are exercising your heart muscle and beside the obvious advantage of that, the aerobic exercise can help you or lose your weight.

You also need to keep in mind that muscle burns fat, so if you can toss in about fifty push-ups before your aerobic exercise, you will start to reap the rewards of doing do….

Why strength exercise before aerobic exercise?

Actually, for the first 20 minutes of your aerobic exercise, you are burning about 80% carbohydrates and 20% fat. If your goal is to be able decrease your body weight, you will want to burn more fat and less carbs, right?

Well, the next 20 minutes will give you into about a 50/50 mode. You’re burning a lot more fat than you were and that’s a greatthing.

If you go past 40 minutes, you will be burning about 80% fat. Realistically though, most people are not going to exercise for that long. Twenty to thirty minutes of aerobic exercise is average.

If you start out doing pushups, you actually start the aerobic activity…not much, but it’s a start. So, when you start your aerobic exercise, you may start burning that fat a much quicker.

OK – Now to start! First, find an aerobic activity you like. More than one type of exercise is best so you will be able to keep your workouts interesting and having the variety will avoid your routine from getting stale.

Let’s say jogging is an exercise you enjoy and you also like aerobics, For example, you enjoy using some of the exercise DVDs from Cathe Friedrich.

Now, plan your schedule by selecting the days and times you are available to exercise. exercise at least 3 days per week and do not take more than 2 days off consecutively. The most popular workout schedule is Monday, Wednesday and Friday.

Most fitness experts mainly recommend trying to exercise at the same designated time on those days; not a necessity but it can help get you into a routine and you are more likely to continue.

If you are not going to included strength training, as mentioned earlier, at least do a few reps of push-ups.

Make sure to start your routine with a warmup, and gradually increase the tempo. If you are following an exercise DVD, It is easy to know what intensity you should be doing. If you are running, try throwing in periods of faster running along the way, followed by slower running. This will really get you into shape.

Try to complete the aerobic DVD routine on the days you don’t feel like running and on the days you feel like going on a run, go run.

If you decide to strength train as well, do this two to three times a week! A great routine should consist of:

-Biceps Curl
-Triceps Curl
-Shoulder Press
-Bench Press
-Lunges
-Calf Raises

Work up to two to three sets of eight reps for each exercise. This will give you a total body workout.

Do this for 30 days and see if you do not see results.

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