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Exercise Regularly

Recent research has shown that lack of exercise shortens a person's life expectancy more than regular cigarette smoking does. This sobering news helps put in perspective the necessity for sufficient exercise. "Use it, or lose it."

Aerobic Exercise

Working out at an aerobic (with oxygen), rather than anaerobic (without oxygen), level will help you burn body fat. You can walk, jog, run, bike, swim, dance, or do almost anything aerobically. But most people-from beginners to professional athletes - do these activities at too high an intensity, thus creating an anaerobic condition. In an anaerobic state, your body burns more sugar (its energy store) than fat and adds stress to its already overloaded systems.

Exercising above your maximum aerobic level also causes the body to produce large amounts of free radicals (unstable, damaging electrons), causing excessive oxidative stress on your body. The most useful and least expensive way to ensure that your exercise level stays in the aerobic zone is to use a heart-rate monitor.

180 Formula

The first step in creating your ideal exercise program is to determine what level of effort will give you optimum aerobic benefits. In his more than 20 years of work with patients, ranging from professional athletes to sedentary individuals, Dr. Phillip Maffetone of Boonton, New Jersey, developed the "180 Formula" for determining this level, known as the maximum aerobic heart rate. To find your maximum aerobic heart rate based on the 180 Formula, follow these simple steps:

Subtract your age from 180 (180 - age)
Modify this number by selecting one or more of the following categories:
- If you have, or are recovering from, a major illness (disease, any operation, any hospital stay, etc.), or if you are on any regular medication, subtract 10.
- If you have not exercised before, if you have stopped exercising because of an injury or because you have not seen significant improvement, or if you often get colds or flu or have allergies, subtract 5.
- lf you have been exercising at least four times a week without injury for up to two years, and if you have not had colds or flu more than once or twice a year, subtract 0.
- If you have been exercising for more than two years without any injury, have been making progress in your exercise program, or are a competitive athlete, add 5.

The resulting number is your maximum aerobic exercise heart rate in beats per minute.

For example, to determine the maximum aerobic exercise heart rate for a 30-year-old who has never exercised before (category b), use the 180 formula:

180-30 =150 then
150 - 5 = 145 beats per minute

Exercising at this rate would allow this person to develop maximum aerobic function. If you exercise below your maximum aerobic heart rate, you will still derive some benefits, but your progress will occur at a slightly slower pace. In contrast, exercising at heart rates above this level could add an anaerobic component to the workout, compromising aerobic function.

Exercising at an aerobic heart rate anywhere between your maximum aerobic heart rate and 10 beats below that number is a comfortable workout range. For example, if your maximum aerobic heart rate were 145, then the low would be 135. Your aerobic target range would then be 135 -145.

Keep in mind that, when you implement the 180 formula, your exercise routine may seem too easy at first. But stick with it. In a short time, your aerobic function will improve, making your workout more enjoyable. Eventually you'll find that you will have to exercise more intensely or vigorously to attain your maximum aerobic heart rate.

Before you start any workout program, consult with your healthcare practitioner. Beginners might want to limit their workouts to 10 minutes a day, then work up to a minimum of four 30-minute exercise sessions per week. If you already exercise regularly, or you are a competitive athlete, you can exercise safely up to six days a week and extend the duration of some workouts accordingly.

Exercise and Weight Loss

Moderate exercise (and eating right) causes your body to burn fat for fuel. This enables you to burn fat for energy and maintain a healthy weight, However, excessive exercise causes your body to burn stored sugar (or glucose)-a process that results in a low blood sugar level and actually prevents you from burning stored body fat. So, a person who eats right but exercises too vigorously cannot lose weight. He or she also may experience all sorts of health problems caused by the low blood sugar level. (For more information about the effects of low blood sugar levels on the body, refer to Diet and Nutrition.)

Make Working Out Fun

Exercise can only become a lifelong habit if you pick an activity that you enjoy. For some people, it may be walking, hiking, or gardening; for others, it might mean taking a group fitness class at a gym or using a treadmill machine or stair climber. Whatever your preference, you have to move your body in order to maintain healthy physiological function.

As a general rule, exercise (when done correctly) will leave you energized and refreshed. If you feel fatigued after exercise or experience side cramps or low back pain not related to an injury during or after a workout, you may be over-exercising and causing excess adrenal stress. Also, working out during daylight hours when your body's cortisol level is high (giving you energy) is better than exercising at night when cortisol levels are low (and your body needs the time to rest and repair itself). Indeed, most people find it easiest to maintain a regular routine if they exercise earlier in the day.

Essential for Health

Sufficient exercise is one of the most critical factors in maintaining your health. If this has always been a stumbling block for you, enlist the help of a personal fitness trainer to help motivate you. Consult with your healthcare practitioner before starting any exercise program. Don't delay, start today!