Aerobic exercise FAQs

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Table of contents

1) What is aerobic exercise? 2) What are some examples of aerobic activity? 3) What factors affect aerobic training? 4) How often should I train? How hard? For how long? 5) How do I determine my target heartrate? 6) What are some other methods for judging my workout intensity? 7) I do lots of outer thigh (tummy, buns, etc.) work. Will that part of my body slim down first? 8) How do I know when I'm exercising hard enough to burn fat? 9) How long do I have to work out before I burn fat? and If I workout before eating, will I burn 100% fat? 10) Will I burn only carbohydrates (and inhibit fat-burning) if I work out too hard? 11) What exercise should I do to burn the most fat? 12) Is it better to break my exercise sessions up, or exercise for a longer period? 13) Should I train my muscles as well as do aerobic activity? 14) Which is better for muscle training: Weights or ExerTube (DynaBand)? 15) What is a warm-up, and how important is it in aerobic activity? 16) What is a cool-down, and how important is it in aerobic activity? 17) Should I use a steam, sauna or hot tub right after a workout? 18) How long should I wait after eating to start exercising? 19) What should I eat as my meal before an aerobic workout? 20) How soon and how much should I eat after an aerobic workout? 21) What is the best time of day to exercise?

What is aerobic exercise?

The word aerobic literally means "with oxygen" or "in the presence of oxygen." Aerobic exercise is any activity that uses large muscle groups, can be maintained

continuously for a long period of time and is rhythmic in nature. Aerobic activity trains the heart, lungs and cardiovascular system to process and deliver oxygen more quickly and efficiently to every part of the body. As the heart muscle becomes stronger and more efficient, a larger amount of blood can be pumped with each stroke. Fewer strokes are then required to rapidly transport oxygen to all parts of the body. An aerobically fit individual can work longer, more vigorously and achieve a quicker recovery at the end of the aerobic session.

What are some examples of aerobic activity?

Aerobic dance, aerobic machines, backpacking, ballroom dance, basketball, belly dancing, boxing, broomball, calisthenics, canoeing, cycling, fencing, Frisbee, golf, gymnastics, handball, hiking, hockey, ice skating, jazzercise, jogging, judo, jumping rope, karate, kayaking, mountaineering, racquetball, rock climbing, roller skating, rope climbing, rowing, running, skateboarding, skiing, skin diving, spelunking, square dancing, squash, step aerobics, swimming, walking, water skiing or any other activity that meets the criteria in section 4.1.

What factors affect aerobic training?

Frequency, duration and intensity. Frequency refers to how often you perform aerobic activity, duration refers to the time spent at each session, and intensity refers to the percentage of your maximum heartrate or heartate reserve at which you work.

How often should I train? How hard? For how long?

Most experts believe that 3-5 times per week for a duration of 20-60 minutes at 60-90% of age-specific maximal heartrate or 50-85% of VO2max (heart rate reserve).

How do I determine my target heartrate?

The general formula for the average person is 220-age X 60% and X 90% of HRmax. For example, a 30-year old would calculate his target zone using the above formula:

220-30=190. 190x.60=114 and 190x.90=171. This individual would try to keep his heartrate between 114 (low end) and 171 (high end) beats per minute.

The Karvonen Formula calculates your heartrate reserve range. To calculate it, take your pulse for one minute on three successive mornings upon waking up. (We will be using the case of a 30-year old male whose resting pulse was 69,70 and 71 for an average of 70 over the 3 days.)

Calculate target heartrate by subtracting your age from 220 (220-30=190). Subtract your average resting heart rate from target heartrate (190-70=120).

The lower boundary of the percentage range is 50% of this plus your resting heart rate [(120 x .5) + 70 = 130]. The higher boundary is 85% plus your RHR [(120 x .85) + 70=172]. Using the Karvonen Formula for percentage of heartrate reserve, this 30-year old man should be working between 130 and 172 BPM.

Like the maximum heartrate formula, the Karvonen formula can vary from individual to individual. Not every individual is "average", and there can be large differences among people. Therefore heartrate alone may not be the best indicator of how hard or how well you are working.

It is important to note that the deviation in both the age-specific formula and the Karvonen formula is due to the estimation of HRmax. If you have an actual HRmax from a graded exercise test, it will be more accurate. ACSM lists two formulas for estimating HRmax, each one with a standard deviation of +/- 10-12 BPM:

• HRmax = 220 - age (low estimate)
• HRmax = 210 - (0.5 * age) (high estimate)
• HR = exercise intensity * HRmax * 1.15

What are some other methods for judging my workout intensity?

The Borg scale of perceived exertion is another way of determining how hard you are working. Using your own subjective Rate of Perceived Exertion (RPE) on a scale of 6-20 or a scale of 0-10, you determine how hard you *feel* you are working. A rating of 12-16 ("somewhat hard" to "hard" on the 12-20 scale) or a rating of 4-6 ("somewhat strong" to "very strong") on the 0-10 scale reflects a heartrate of 60-90% of maximum and should be the target area for which to strive.

Original Scale Revised Scale

• 60 Nothing at all
• 7 Very, very light 0.5 Very, very weak
• 81 Very weak
• 9 Very light 2 Weak
• 10 3 Moderate
• 11 Fairly light4 Somewhat strong
• 12 5 Strong
• 13 Somewhat hard 6
• 14 7 Very strong
• 15 Hard 8
• 16 9
• 17 Very hard10Very, very strong
• 18 * Maximal
• 19 Very, very hard
• 20

Source: ACSM's Guidelines for Exercise Testing and Prescription, 5th Edition, p. 68, Williams and Wilkins (publishers).

The talk test is another measure of intensity. You should be able to talk without gasping for air while working at optimal intensity. If you cannot, you should scale down. On the other hand, if you can sing an aria from Madame Butterfly, then you need to work harder.

I do lots of outer thigh (tummy, buns, etc.) work. Will that part of my body slim down first?

No. When we're working a muscle or group of muscles to burn fat, we have no control over what part of the body we burn fat from. There is no such thing as "spot reducing". Fat generally is used up in pretty much the reverse order it was put on, (LIFO - Last In First Out). When you are exercising, the blood is carrying fat from all over the body to provide the energy. The muscles which are being worked will improve, of course, so when the layers of fat finally do get worked off, you'll have some nice lean tissue to show for all your efforts.

Another aspect to this question is the fact that muscle growth underneath a fat deposit can give the appearance of spot reduction. This is because the overlying fat is stretched over a greater surface and appears thinner, although the total amount of fat is the same. A good analogy is with a balloon. As the air is increased, the skin on the balloon gets thinner, but the amount of balloon material stays the same. I think that this may be how the spot reduction myth originated. By working the muscles below the fat, people think they are actually making the fat go away.

How do I know when I'm exercising hard enough to burn fat?

Actually, you're *almost* always burning fat at one rate or another, but you burn most when your body is in its aerobic range. A good rule of thumb is that after 20 minutes in your aerobic zone, you will be burning more fat than carbos. Covert Bailey, in "Smart Exercise", states that you will be burning fat after only twelve minutes of aerobic exercise. If you can increase your aerobic activity to 30 minutes or longer, you will be burning a larger percentage of calories from fat. There is still some disagreement as to which is better - longer duration at lower intensity, or shorter duration at higher intensity. If you are limited in time, then the higher intensity will maximize your aerobic benefits in a shorter amount of time. If you can work for a longer duration at a lower intensity, you will decrease your chance of injury. If you are interestedin decreasing

the amount of fat on your body, the idea is to use more calories than you take in. Your muscles will continue to burn fat after both aerobic and anaerobic (muscle training) exercise.

This is perhaps the most common question raised by individuals exercising for the purpose of either weight loss or simply weight control. This stems from the recognition that aerobic exercise is a significant adjunct to any weight loss program, that is diet plus aerobic exercise produces more weight loss than diet alone. In addition, the weight lost with exercise tends to be a higher percentage of fat.

Exercise can be grouped into three broad levels of intensity, mild, moderate, and high. Mild intensity is a comfortable walking pace and can be sustained almost indefinitely, moderate intensity is equal to an average cardiovascular conditioning workout (able to talk, but not sing) and can be sustained (in a trained individual) for upwards of 3 - 4 hours, and high intensity is not able to talk and can only be sustained for 30 - 45 minutes.

Based on recent and very detailed research studies, in terms of absolute fat burning, a moderate intensity workout burns the most fat. At a heart rate equal to about 75% of max, fat burning will approach 0.5 grams - 1.0 grams of fat per minute. There is a weight dependence with the lower end referring to a 100 pound individual and the upper end to a 200 pound person. As the duration continues (greater than 1 hour), fat burning can increase slightly (another 10%).

At a mild intensity, the majority of calories expended (85 - 90%) are fat calories, but the absolute level is only about 60% of the moderate intensity. At high intensity levels,

fat burning declines to a level of about 65% of the moderate pace, as sugar burning supplies the rest. The high rate of sugar burning exhausts the limited sugar supply in muscles and causes muscular failure.

The only caveats for the above burn rates are that these numbers are derived from individuals who were already aerobically trained and were conducted in the AM before breakfast. Less fit individuals are known to burn less fat and more sugar (part of aerobic conditioning is greater reliance on fat burning for energy). Exercising after a meal will tend to promote more sugar burning. Consumption of sugar during an exercise session will also tend to retard fat burning in favor of the sugar. These numbers were derived from cycling and so the absolute numbers can be increased if exercises that involve more muscle groups are utilized (running, rowing, etc.). From peak energy production rates for various exercises, rowers might reach about 40% higher.

How long do I have to work out before I burn fat? and If I workout before eating, will I burn 100% fat?

You are _always_ burning fat. There is no magic on/off switch for "fat burning", or any other system in the body. Your body gets its energy from several sources all the time; the proportions change depending on the intensity and duration of the activity, but stored body fat is always one of them.

Stored body fat is utilized more for low- to moderate-intensity, long-duration activity; this could be where the confusion about needing to exercise for x number of minutes arises. During the first several minutes of exercise your body gets started by tapping primarily (not exclusively!) its more immediate energy sources, like glycogen in your muscles. These sources cannot keep up with the continued demand for energy, so your body gradually taps into stored body fat as well to continue at that intensity.

As an analogy, think of your body as always carrying around a cord of firewood and a small bottle of jet fuel. The firewood is your stored body fat, the jet fuel is the glycogen in your muscles. When you need to suddenly dash for the bus, you use the jet fuel. It won't get you far because you don't have much, but you can get there very fast. When you need to go on a long day hike, you use the firewood--a long, slow burn that can last for hours, and you have plenty of it. But you always have to use a few drops of jet fuel to get going while you kindle the firewood, and to keep the flame bright. And you always have to use the firewood, even if only as a pilot light.

From this analogy it should be easy to see that it's not possible to work out ensuring that 100% of your energy is coming from fat--you couldn't get started, or once started couldn't perform at more than a "slow smolder" intensity. In fact, many people report feeling very sluggish if they try to work out in the morning on an empty stomach, while simply eating a simple high-carbohydrate snack an hour before yields a much better performance. It takes energy to make energy!

It may at first come as a surprise to learn that the time when your body is getting its highest _percentage_ of energy from fat is when you're asleep! But consider that when you're asleep, your body has no need for bursts of high intensity activity, so those energy systems are quiet. Obviously, sleeping is not a good activity for losing weight, because your total energy requirements are quite low then. This should show you that the _rate_ at which you burn fat/calories is not as important as the _total_ that you burn on a daily basis. In other words, the minute-to-minute fluctuations in the proportions of fat vs. carbohydrate used by your body are not linked to long-term weight managment.

Will I burn only carbohydrates (and inhibit fat-burning) if I work out too hard?

While the body's reliance on carbohydrates increases during high-intensity activity, it's not that fat burning is in any way inhibited. It's just that the rate of increase in the amount of fat burned is slower than the rate of increase in the amount of carbohydrate used. So the percentages change, but the aerobic metabolism (fat burning) isn't really inhibited. Again, those minute-to-minute fluctuations are insignificant in the grand fat-loss scheme.

What exercise should I do to burn the most fat?

If your goal is fat loss, then try to achieve a maximal _calorie_ burn, and don't worry about a maximal _fat_ burn. As long as you are expending more calories than you are consuming-- on a regular and consistent basis -- then the fat/weight will come off. Any aerobic activity which you enjoy doing enough to do 3-5 times a week at a moderate intensity for at least 20 continuous minutes at a time will help you burn lots of calories;dance/step aerobics, bicycling, swimming, basketball, soccer, running, skating, hiking, and walking are all good examples.

Is it better to break my exercise sessions up, or exercise for a longer period?

In general, for the average aerobicizer, it doesn't matter whether you exercise for 2 shorter sessions or 1 longer session. Keep in mind that your body requires a "warm-up" period of 5 to 10 minutes and a "cool-down" period of similar length (cf. section 12). So if you exercise for one 60 minutes period, 40 to 50 minutes of that time would be for aerobic training with the remainder for warm-up and cool-down. If you exercise for two 30 minute periods, 10 to 20 minutes of each period or 20 to 40 minutes total, would be aerobic training.

So if you break up your workout but using the same amount of time, you might be training aerobically for a shorter amount of time. Does this really matter? It depends on why you are aerobically training. If you are interested in training for an activity like soccar/football or water polo, where you are actively working aerobically for extended periods of time, then, yes, it will make a difference. The duration of the training periods very directly affect the aerobic capacity of an athlete. For example, if you don't have the aerobic capacity for swim constantly for the duration of a water polor game, you aren't going to be able to complete an entire game.

However, if you are exercising for general fitness and health, then other issues are important. If it works for you to exercise in 2 shorter periods, and that is what you are able to do ,then that is what is best for you. For most of us, it is more practical to exercise in 1 period, be it long or short. A very short period of exercise, like a 10 minute session will have limited aerobic benefits for all but the most deconditioned because of the warm-up/cool-down necessities. That doesn't mean that it doesn't have benefit; it's not aerobic training.

Should I train my muscles as well as do aerobic activity?

Definitely. Muscle training is an integral part of any aerobic program because strength will help to protect you from injuries that can occur during your favorite aerobic exercise. When you are strong, it is easier to maintain proper form.

Which is better for muscle training: Weights or ExerTube (DynaBand)?

Neither is actually "better". All exercise accessories have their uses. Weights require more muscles in use to maintain proper form, while the bands and tubes are easier to use in targeting specific muscles. Bands and tubes also have the advantage of being somewhat adjustable inresistance just by changing length. To change weights in dumbbells, you either need another set of dumbbells, or extra plates for those which use plates. Dumbbells, however, do offer a much greater range of available weights, particularly at the high end, making them more useful in strength training. Bands and tubes are generally used in resistance training exercises.

What is a warm-up, and how important is it in aerobic activity?

A warm-up helps your body prepare itself for exercise and reduces the chance of injury. The warm-up should be a combination of rhythmic exercise which begins to raise the heartrate and raise muscle temperature, and static stretching through a full range of motion. The rhythmic exercise may be a slower version of the aerobic activity to come. For example, you might want to walk before you jog, or do some aerobic dance movements before an aerobic or step class. The stretches in the warm-up should be non-ballistic and cover all of the major muscle groups. Always stretch the lower back before doing any lateral movement of the upper torso such as side bends.

What is a cool-down, and how important is it in aerobic activity?

After any aerobic activity, the blood is pooled in the extremities, and the heartrate is elevated. The purpose of the cool-down is to bring the heartrate down to near-normal and to get the blood circulating freely back to the heart. Stopping abruptly could result in fainting or place undue stress on the heart. The cool-down should also include stretching to help relax the muscles which worked so hard during the activity. The cool-down stretches also increase flexibility, and might help to prevent DOMS (Delayed Onset Muscle Soreness) although this has not been proven.

Should I use a steam, sauna or hot tub right after a workout?

Since the blood tends to pool in your extremities after a vigorous workout, and steams, saunas, hot tubs and even hot showers tend to dilate your blood vessels, it is really not the best thing to do as it will be more difficult for the blood to reach the heart and brain. However, if you've done a thorough aerobic cool-down, and you wait a reasonable amount of time to return to almost normal, you might go into one of these "fun" things. But if you feel any sign of weakness or dizziness, get out immediately.

How long should I wait after eating to start exercising?

If you ate something fairly light, you probably don't need to wait very long. However, since people are different, it is difficult to say what the optimum waiting period is for everyone.

What should I eat as my meal before an aerobic workout?

Consider that you will probably burn between 300 and 450 kCal in an aerobics class. Keep the caloric content of the meal below that if you're intending to lose weight. That pretty much lets out any sort of "heavy" meal. The average American's diet is very high in protein, and relatively low in complex carbohydrates, so complex carbs before an aerobic workout are probably better. Keep the total calories from fat to 25% or lower, in general.

How soon and how much should I eat after an aerobic workout?

If you feel like eating immediately after a workout, be sure that it's high in carbohydrates, lower in protein, and either very low or no fat content. The carbs should be mostly complex. Durum or semolina pasta, fat-free granola bars, and some of the lower-sugar fig or other fruit bars are fine. Try to take in as few kCals as you can - just take the "edge" off. Munching out on broccoli or cauliflower florets with just a touch of fat-free Ranch is good.

If the workout was pretty intense, I'd recommend about an hour's wait afterward before eating a full meal. Most people aren't really ready to eat when they're majorly sweaty and still breathing heavily, anyhow. Cool down, then grab a nice refreshing shower, and mellow out with a big glass of ice water. Next, find some candles, and sit down to a nice plate of rigatoni with tomato sauce with basil, green peppers, and little bits of chopped mushroom. Brush your whole wheat toast with a film of olive oil, sprinkle on some freshly-chopped garlic, ...you get the picture.

What is the best time of day to exercise?

As a general rule, if your habits are diurnal, exercise in the early evening, when your metabolism is at its peak, is more efficient. This varies widely, however, and you really need to exercise at the time which "feels" best for you. The best time to work out is when you *want* to, so pick a time of day at which you find exercise enjoyable.