25-50 minute walk in the fat burning zone - 60-70% of your maximum heart rate. Warm up for 10 minutes at an easy pace. Increase your pace until you are at 60-70% of your maximum heart rate. Walk in this zone for 30 minutes and then cool down with 5 minutes at an easier pace.
Anaerobic Zone
In this zone of exercise intensity can be used to build your heart/lung capacity and endurance. In this zone, the body burns more calories but mostly from carbohydrates rather than fat. At 80-90% of your maximum heart rate, 15% of your calories burned in this zone are fats, 1% are proteins and 85% are carbohydrates. This intensity zone improves VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved heart/lung system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better.
At this heart rate, you are breathing very hard and unable to speak except in short grunts.
Beginners should not attempt this zone, and many walkers will be unable to get into the anaerobic zone without using the racewalking technique or resorting to running.
Those in good condition can attempt it and use a Threshold Workoutto build their heart/lung endurance. Threshold Workout days should be alternated with easier workout days.
Calculate Your Max Heart Rate and Percentages
Heart rate calculator
Exercise: Abs
For Life?
What happens when the weight is gone? Are your new healthier eating habits going to stick with you? Think of the changes you are making as changes for life. That doesn't mean you can never again eat pepperoni pizza or chocolate cake. But when you have a treat, make it a treat, not an everyday thing.
Recipe of the day:
Low Fat Bread Pudding
A great breakfast or dessert. 215 calories per serving, 42 grams carbohydrate, 2 grams fat, 9 grams protein. Exchanges: 1 fruit, 1.5 grain, 1/2 skim milk.
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