So what are some general tips to get you started with an exercise program? The first thing that most would suggest doing is running or high paced walking. You don't necessarily have to start out running 5 minute miles and breaking national records, but running is perhaps the greatest exercise when developing cardiovascular fitness.
If you find that you are unable to run for any appreciable amount of time than you can always start out walking on a fast pace that you can handle. Once you are able to increase your walking speed you can begin to run in intervals where you might run for 1 minute and walk for 2 minutes.
You shouldn't be killing yourself during these interval runs, but rather you should be working just hard enough to tax your breathing.
Professor Robert Thayer is a psychology professor at California State University, Long Beach. He wrote the book Calm Energy: How People Regulate Mood with Food and Exercise, a work that has received tremendous reviews and his work has been cited in other essays and professional publications.
As Prof Thayer explains it, "calm energy" is a state of high energy and low tension, and it lines up closely with happiness. In research that he conducted with his team, they had people walk on certain days for three weeks and compared the energy levels of these people on the days that walked against the days that they did not. On the days that they walked, the test subjects experienced higher energy levels.
Aerobic exercises which are generally performed at a slower pace and with less effort usually burn a greater degree of fat. Fat is a slow-burning fuel which requires oxygen and exercising at lower effort enables the cells to use this energy more efficiently, meaning a greater percentage of fat can be burned, up to 70% of total energy used when exercising aerobically. Obviously some people will have greater fitness levels and able to workout at a higher rate of effort and still be exercising aerobically, this will allow the fitter person to burn more calories. An example of this would be an experienced long distance runner. They are very lean because they burn lots of energy and still use mostly fat even though training is fairly intense. Individual fitness levels mean it is important to workout within your own Target Heart Rate when trying to lose fat weight. Or as a beginner a good tip to use when exercising is to make sure you can still manage a conversation during a workout. In other words you want breathing to be deeper than normal but not out of breathe so you cannot talk.
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