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The swimming pool is no longer the sole preserve of swimmers. Water aerobics are active in improving the cardiovascular fitness and also result in better stamina through use of muscles that gain in strength.

People of all age groups and all fitness levels can perform water aerobics because only 10 to 15 percent of the body weight is not supported by water buoyancy. It leads to less tension being placed on the joints during aquatic activities, when compared with exercising on the land.

As a result of the buoyancy that water gives as well as the support that a body receives from water there are less worries about putting muscle, bone or joint injuries. Primarily because water aerobics are usually performed in chest-high water both swimmers and non-swimmers get attracted to it.

Water is a perfect choice not only for healthy people but also for those who may have a medical state like people suffering from arthritis, neck and back troubles as well as strokes and overweight people. The water aerobics exercises will force a body to expend more energy and on an average, 450 to 700 calories get burned during one hour of water aerobics.

Water Aerobic Shoes

There are many benefits that can be gained through water aerobic exercises and for this end one needs appropriate water aerobic shoes that will help to provide added traction that result in greater stability in the water.

The water aerobic shoes also protect the feet from getting any slight cuts or scrapes in case the pool has a rough surface. Water aerobic shoes are usually available in all departmental stores as well as sporting goods stores.

Utilize Water Aerobic Weights

Water aerobic weights are quite different from the metal and plastic weights you can find in the gym. Instead of coming in a different weight, the water aerobic weights come in selections of resistance. People who are not capable to perform other types of aerobic activities due to problems such as arthritis are able to do water aerobics activities.

Water Aerobics Equipment

The water aerobics equipment is very useful in eliminating the pain as well as impact from the exercise routine. When the deepness of water is higher than chest level certain flotation devices have to be used in deep water area and there are also other tools such as kick boards, and hand buoys that are used.

No matter that one is looking for to just have better fitness levels or want to simply shed some excess weight or even perform better at a sport the water aerobics equipment provides an outstanding solution in accomplishing these and other goals such as recover from injuries, limiting arthritis as well as other kinds of medicinal ailments.

Dangers In Water Aerobics Routine

Be properly outfitted before starting your routine. Water aerobics routines are a cool and fun way of aerobics exercise in the hot weather and the water aerobics routine helps ease the drudgery from other routine exercise regimes.

One should try out water aerobics routines in moderate temperature swimming pools and in addition, the water aerobics routine should also be adjusted to satisfy individual requirements, limitations as well as levels of fitness. With the resistance that water offers to the exerciser in all directions it is much more appropriate than other land based exercises where one only works against gravity.

Water Aerobics Benefits

A water aerobics workout is advantageous for many people who should not participate in a normal aerobic program. Do you have a desire for aerobic exercise, but cannot handle the high impact diversity that many classes offer? Why not try a water aerobics workout for smallest impact but maximum aerobic benefit.

The standard of a water aerobics workout is the same as other aerobic activities, you want to raise your heart rate up and keep it up for at least 20 minutes. The instructor will normally use music and choreography as in other aerobics classes, and you might also work with tools such as kickboards or wrist weights.

Water Aerobic Classes

Water aerobic classes have plentiful benefits for new comers and also older participants. With this kind of new health breakthroughs, more and more instructors are developing new movements to help the body.

For example, you can learn how to build heart strength in comparison running through water aerobic classes. It does not matter when you go to a class because you will experience solid work, fun exercises, and know new people in your classes.

There are many health benefits to doing a regular daily aerobic workout. Taking part in any type of aerobic exercise greatly improves a person’s health and fitness levels and of course, it can also be effective in weight loss since different types of aerobic activities help to burn more calories and for that reason can be combined with a healthy diet to produce even more health benefits. The term ‘aerobics’ means ‘with oxygen’ since you take in oxygen when you breathe and when you are exercising your breathing is faster and you feel quite warm and sweaty when you are working out as a result of taking in more air. This type of workout is extremely good for the heart and helps in delivering oxygen to different parts of the body.

What Type of Activities are Aerobic Workouts?

aerobic activity can involve any type of exercise that raises a person’s metabolism. Some of the more popular exercises include swimming, cycling, walking, jogging, running, stair climbing and general aerobic workouts. However, any kind of activity or exercise will help to improve a person’s fitness level and aid in a person’s weight loss. For instance, performing household chores such as vacuuming and cleaning can also contribute towards raising a person’s fitness level.

What about dancing or bouncing on a trampoline, skipping, rowing, basketball or skating? These activities are also very good at burning calories.

In other words, any type of exercise will help you to get fitter as long as you do it regularly and it does not have to involve activities that are exhausting to perform. In fact, doing regular light or moderate aerobic activities is easier to maintain and gives better results since they are more likely to be kept up than aerobic exercises that involve high intensity workouts. In any case, it is always best to start at a lower level and gradually increase your activity levels when you get fitter.

For a person who is new to exercising or someone who finds it difficult to get themselves motivated or stick to any form of aerobic exercise, the best place to start is with doing something you enjoy for around thirty minutes a day three to five times a week. One of the easiest aerobic exercises to perform is walking since a person can start off doing a low intensity workout that is easy to keep up and then gradually progress to a more effective type of brisk walking. The only special requirement is a reasonably good pair of walking shoes and appropriate clothing. There are many people who enjoy performing this type of activity since it doesn’t really feel as though they are doing any specific kind of aerobic exercise. Many have increased their fitness levels to the point where they actually enjoy going jogging or running.

The thing to keep in mind with exercising is that any type of aerobic activity is effective as long as it is adhered to regularly and when it is performed on the right fitness level to suit the person doing the exercises

Theoretically, training removes form fats by altering it into power. Much like the gas of a car, the fats are then taken up by the structure to let go of the wanted power. This is why doing frequent work out is significant to continue fit and especially if you were preparing to eliminate excess fats in the belly.

beer tummy work out routines May either be of two things; aerobic or anaerobic exercises. one of these has their ownattribute and importance in comparison to the another. These two kinds of beer tummy work out routines differ in their intensity and length.

The beer tummy Exercise in relation to To Both Anaerobic and Aerobics

beer tummy work out routines can be programmed into either aerobic or anaerobic merely by altering the intensity and length of the exercise. Aerobic exercises are done in moderate duration but steadily more than a extensive extent of occasion while anaerobic trainigs are high strength exercises that are executed in quick bursts.

beer tummy exercise routines do not automatically have to aim the stomach location only. The over-all fat concentration of the body will usually be lessened in an aerobic work out. However, because the additional fats on the middle part are the least location to be removed, you may have to hang around a quite sometime for the output to succeed.

Combining Aerobic And Anaerobic Work outs To reduce Fats

eliminating of beer tummy requires the adding of both aerobic and anaerobic exercises. The product of making aerobic work-outs is to efficiently lessen additional calories than what you usually use. This is also commonly known as body metabolism where the structure changes to deposited fat for transfer to power. In weight-loss routines, aerobic exercises are paired with a minimum fat program to be able to burn additional calories.

The outcome of doing anaerobic exercises, on the other hand, is changed muscle tone. it depends on the aim location of the anaerobic work out, toning the muscles is extremely essential while below a weight-loss program. extra fats stretch the skin of the form such that when below a weight-loss program, the stretched skin will tend to sag and remain hanging from his arms, legs and stomach. acquiring a sagging skin is not as good as than having beer tummy. due to this, weight-loss programs also include resistance training to evade sagging skin. Lifting weights is an example of resistance exercise.

Aerobic And Anaerobic Sports For satisfaction

Aerobic or anaerobic classification does not have to be restricted to exercises only. There are aerobic and anaerobic activities which can be played for health as well as for fun. cases of aerobic activities are running, sprinting, biking, swimming and even quick walking on the other hand for anaerobic activities, tennis and squash display short-stops while the game. On the other hand, there are activities that unite the parts of both class of work out like basketball, volleyball and other similar activities.

When the body detects a change in its present metabolism, it tries to compensate for the loss by eating away at the muscles. due to this, supporting the aerobic exercise with an anaerobic activity will not only make sure that the fats will be removed but the muscles will also be safe from the metabolism of the body.

The variety of aerobics routines you can enjoy are many. You just have to find one that appeals to you. When it comes to aerobic activity, most people dread it. Why not combine your favorite sport activity with exercise for a great workout. Below are 4 ways to add variety to your exercise routine.

Dance Aerobics

Most people love to dance. Dancing is a way to relieve stress, jam to your favorite music and a great way to have fun. On the opposite end of the spectrum, not everyone loves to exercise. What if you could combine exercise and dancing? Because they are fun, dance aerobics classes popping up all over the country.

In a dance aerobics class, you dance to your favorite music learning the moves you need to not only lose weight but also to become a better dancer. A dance aerobics class lasts twenty to thirty minutes. You are having so much fun that you really don’t even realize that you’re exercising.

Dancing is a great way to have fun and relieve stress. You’ll have so much fun doing it that you’ll want to tell all your friends about it. So you see, there’s no better way to lose weight than by taking a dance aerobics class.

Aerobics and Kick Boxing

Hard work can pay off in promising numbers if you combine aerobics and kick boxing. The toll placed on your body can develop a toned, well-proportioned physique many strive to have. Add a clean diet to the equation and you will have the ultimate makeover waiting to happen.

If you are interested in kick boxing, the best way to learn is to participate in a beginner’s class before advancing. The body is built to handle some hard work so build strength through the constant movements needed in the routines. It is best to stretch before you experience an uncomfortable feeling from the demands. The unique combination of aerobics and kick boxing creates a different perspective regarding your athletic abilities. As you build strength, you develop endurance and stamina as well.

The energy gained in the aerobic and kick boxing classes will transfer into your daily activities. You will have more energy than you used previously. The kick boxing and aerobic moves become second nature to your everyday movements making activities enjoyable.

Step Aerobics

Millions of people worldwide practice step aerobics, which is another type of aerobics. The reason for its popularity may be simply that it provides an amazing cardio workout. The only real requirement is a flat surface and a stepping platform.

Step aerobic exercise is an aerobic activity that utilizes a 4 to 12 inch step. Specifically, this cardiovascular exercise involves stepping up onto the raised platform at specific intervals and alternating which leg is used. This routine requires coordination and is often done with music. Step aerobic exercise provides an excellent aerobic workout for your legs.

Unlike some other exercises that place significant stress on the joints of the legs, step aerobic exercise places minimal duress upon the joints of the lower body. In fact, when it comes to stress on the joints of the leg, step aerobics is similar to walking.

In addition, step aerobic exercise is choreographed with upbeat music and can the accomplished in the company of other enthusiasts.

Water Aerobics

No longer is the swimming pool the sole preserve of swimmers. Water aerobics have greatly changed this concept because the benefits of water exercises are many.

Water aerobics are instrumental in improving cardiovascular fitness and result in better endurance by gaining strength in your muscles. As a result of the buoyancy that water provides as well as the support that a body receives from water there are fewer worries about getting muscle, bone or joint injuries.

This form of exercising can be performed by people of all age groups and fitness levels. Water is an ideal choice for healthy people and for those who suffer from arthritis, neck or back problems as well as strokes and obese people. Water aerobics are often performed in chest-high water so both swimmers and non-swimmers are attracted to it.

Water aerobics uses rhythmic body movements as well as dance steps done in the water and can be performed with music or without music There are basic as well as advanced programs. Beginning programs teach you to put together arm and leg movements in different combinations. Adding intricate dance steps creates a more advanced routine movements.

When it comes to aerobics class, there are many to choose from. You just have to find one that appeals to you. By combining your favorite sport activity with exercise you can get a great workout.

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Many people mistakenly believe that all vigorous forms of exercise are aerobic in nature. However, some forms of vigorous exercise are actually anaerobic, and have a very different effect on the body. If you’re just getting started on an exercise regimen, this information will help you sort out the difference between the two and tailor your workouts accordingly.

So exactly what is the definition of aerobic exercise? Aerobic means “with oxygen,” where anaerobic is “without oxygen.” No, that doesn’t entail holding your breath while exercising! Rather, it refers to cellular tissues producing energy without having to rely on oxygen availability. Alternatively, you may have guessed that aerobic exercise requires large supplies of oxygen to generate energy. The fundamental difference between aerobic and anaerobic exercises is that simple.

A more detailed definition is that during aerobic exercise, activity is so sustained that it requires large amounts of oxygen. The muscles utilize oxygen to burn fat and glucose to manufacture adenosine triphosphate (ATP) – the basic energy vehicle for all cells in the body. During the initial stages of aerobic exercise, glycogen is transformed into glucose. If glucose stores become depleted, fat is metabolized as fuel. It’s interesting to note that “runner’s high” occurs when muscles have exhausted their immediate glycogen stores and begin relying only on oxygen, which releases endorphins in the brain.

During anaerobic exercise, the muscles being used rely on energy-producing processes that don’t require large amounts of oxygen. Instead, the body metabolizes muscle glycogen to produce power. Glycogen is supplied by blood sugar, which is manufactured by the liver from dietary amino acids and carbohydrates–whole grain, of course! Anaerobic exercise is so fast and brief that it doesn’t have time to rely on oxygen, so glycogen is used.

Some people mistakenly believe that aerobic exercise makes you small and weak. However, it actually tones muscle throughout your body and burns fat. This will make you look good in your bathing suit–not to mention your birthday suit! The effects that aerobic activity has on your body are not merely cosmetic – there are numerous health bonuses, such as:

·Improved circulation and lower blood pressure

·Increased lung capacity through stronger respiratory muscles

·A stronger heart, which boosts pumping efficiency and lowers the resting heart rate

·Increased red blood cell count, which transports oxygen more efficiently throughout the entire body

·Reduced risk of cardiovascular disease

The effects that anaerobic exercise has on your body involves being able to deliver powerful performance on demand. That comes in handy when sprinting to the finish line, or making a break to score after stealing the ball. Muscles that are anaerobically trained develop differently, which boosts their performance in brief, high-intensity situations. Benefits include:

· Stronger bones

· Reduced muscle atrophy with age

· Increased speed and power

· Increased muscle strength and mass

It’s important to understand the different types of exercises that produce an aerobic vs. anaerobic effect. Anaerobic benefits are produced by brief, high-intensity activities, while in the aerobic zone, effort is moderate with a steady heart rate.

Specific types of anaerobic exercise include tennis, weight lifting, sprinting and jumping. If you’d prefer not to frequent a gym, weight lifting can be performed in the comfort of your own home. A few dumb-bells, a weight bench and medicine ball are all you need.

Some good aerobic exercises are walking, running, swimming, cycling, cross-country skiing and rowing. Fortunately, you can do aerobic exercises at home: riding an exercise bike, walking on a treadmill, or following an exercise video – the choices are virtually endless. This is particularly helpful if it’s rainy or drastically cold outdoors. Also, depending on where you live, going snow-shoeing, hiking or kayaking is possible without ever having to step foot in the car!

Combining aerobic and anaerobic exercise is essential to maintaining overall balanced fitness. While most associate getting into shape with aerobic activities, anaerobic exercise is a beneficial complement to aerobic exercise. For example, weight lifting is a great way to add even more tone and definition beyond what aerobic training provides.

Be sure to check with your physician before beginning any exercise regimen. Also, it’s very important to begin any exercise program slowly. Many people overdo it and lose motivation or worse yet, sustain injury. You may experience a little soreness the day after working out in the beginning; but if you are so sore that you can only work out one or two times per week it is counter-productive. Make exercise a healthy habit by doing a little every day; you can increase the intensity as you build endurance and strength over time.

Of course, a daily exercise routine is just one factor in the equation for optimum health. You should also enjoy a nutritious and delicious diet, get eight hours of sleep every night, say no habits such as smoking and excessive drinking, and make sure you get the full spectrum of vitamins and minerals that your body needs to look and feel its best.

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Aerobic exercise is an activity that elevates your heart rate and increases your oxygen consumption. And this type of activity improves your health and fitness level dramatically if you adopt it effectively, can help prevent future injury in your back. Aerobic activities are important to everyone, although it may be more important for you, a back pain sufferer. But a word of warning, do the aerobic activities in the correct manner, at least in the beginning. You can do a lot of damage to your already painful back by doing incorrectly. Treat it that your back is worth its weight in gold. Here are some of the ways that you can do it correctly before performing for any specific aerobic activities.

Aerobic Dance

Choose low-impact classes that involve no jumping and that keep one foot on the floor at all times. Be sure to perform an adequate flexibility and muscle warm up on your own. Wear athletic shoes that provide your feet with good support. If you are just starting to exercise, you will probably need to work up to participating for the entire class time. Alternate movements so that you give your arms and legs a rest. Be aware of your comfort zone and stay within it while dancing. Make sure that you maintain good posture and your back is getting good support.

Basketball, Racquetball, And Other Vigorous Sports

Vigorous sports can be particularly difficult for many people with pain. If you would like to try them, start slowly. At first, concentrate on practicing the basic movements rather than jumping into a competitive game. For example, start by shooting baskets or dribbling up and down the court. If you tolerate the basic movements, you can gradually increase the time and intensity of your play. Warm up with flexibility exercises, especially for trunk rotation, hip flexors, hamstrings, and calf muscles. while playing, stay within your comfort zone and pay attention to your back support. Finally, do not let yourself become overly fatigued.

Bicycling

Try different bicycle frames to decide whether you are most comfortable on a mountain bike, road racer, or hybrid. Get professional advice or a commercial “bike fit” to make sure the equipment fits you. Change positions and stretch your back and shoulders often while riding. You will also benefit from exercises designed to improve the strength and endurance of your leg, hip, abdominal, and back muscles. Use flexibility exercises for the hamstrings.

Swimming

Perform a flexibility warm up before starting to swim. Consider using a mask and snorkel to eliminate the need to turn your head to breathe and thus reduce your back motion and increase comfort. Choose strokes that do not cause back pain. The butterfly and breaststroke require a great deal of lower back extension and motion. You might need to avoid these, at least at the beginning. Whatever strokes you choose, alternate them frequently and remember to stay in your comfort zone and support your back. Avoid flip turns, which puts unnecessary strain on the back. Gradually increase your speed and length of exercise time.

Walking And Running

Wear good athletic shoes designed for walking or running and shock absorbing athletic insoles to keep your legs in good alignment. These also help absorb the impact when your feet hit the ground. Start with warm-up stretches, especially of the hip flexors, hamstrings, and calf muscles. Also include warm-up strengthening exercises for your abdominal, hip, and back muscles. Walk or run on smooth, even surfaces rather than uneven ground or gravel. At first, avoid going up hills and try to shorten your stride for comfort. Use good posture and head position to avoid neck and back strain. Avoid swinging your arms across your body, because this can cause twisting of the spine. Keep your intensity and frequency to moderate, comfortable levels, or intersperse faster and slower speeds to keep yourself from tiring quickly. Stop before you become overly fatigued. If you have knee or back pain after walking or running, you may want to check with a physical therapist, physician, or podiatrist to evaluate your ankles and feet. You may require a special insert for your shoes.

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How To Choose The Best Aerobic Shoes

Aerobic exercise, while great for building your cardiovascular system, can be hard on your feet. Aerobic activities consist of quick lateral movements with lots of jumping and leaping which can have a very negative impact on your feet if you are not wearing the right shoes. Wearing the proper shoes will make your workout more effective with less irritation and discomfort. The right shoes will help you enjoy the activity and be more willing to stick with the program for maximum results.

So, how do decide on the right shoes? The first thing to remember is that all shoes are not created equal. Shoes designed for one exercise activity do not always offer the best support for a different activity. Running shoes, for example, are designed to provide stability in forward motion. If you try to do sideways aerobics movements in running shoes, you can wind up tripping over your own feet! It is recommended that you buy a pair of aerobic shoes and only wear them for aerobic activities. Although they can be expensive, shoes that are used only for aerobics and not worn as ever day shoes will last a long, long time. Also, when considering an exercise shoe, name brand shoes are usually worth the difference in price. They will offer more support and last longer than cheap generic shoes.

Aerobic shoes should be well fitted. Go shoe shopping in the afternoon when your feet are at their largest. Make sure to wear the same kind of socks that you will wear when exercising as the socks thickness will determine the fit of the shoe. Go to a reputable shoe store for fitting, you need to know what kind of shoe you need. You can always look for those shoes on sale later but you must know the right shoe to look for. Take an old pair of shoes with you, the wear and tear on an old pair of shoes will help the sales rep determine your foot and step type. You may need to shop several stores before finding a knowledgeable sales rep. Beware of the shoe rep that tries to sell you shoes without first considering your foot type.

Aerobic shoes should provide superior Shock absorption and cushioning. The pressure you place on your feet while doing aerobics is many times greater than when your walking. Impact forces from aerobics can reach up to six times the force of gravity. This impact is transmitted to each of the 26 bones in the foot. Because of the many side-to-side motions used in aerobics, shoes need an arch design that will counteract these movements.

It takes a little time to find a pair of quality aerobics shoes that fit your individual needs and tastes. However, a little time spent right in the beginning will help prevent losing a lot of time due to injury.

The author maintains www.advanced-health.com the <a href=”http://www.advanced-heal th.com”>Health and Fitness Directory</a>. You can visit his site to find a plethora of valuable health and fitness information. Aerobics enthusiasts will find the <a href=”http://www.advanced-heal th.com/aerobics.html”>Aerob ics Exercise</a> page particularly helpful.

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Aerobics is one of the many options that you can use to get in shape.

Unlike other methods of dieting and exercise in general, aerobics requires an amount of dedication that many people are simply too afraid to provide.

There are many methods that you can do to prepare yourself for aerobics and to get yourself in that happy mood when it comes to this subject of exercise.

Before you begin your Aerobics session, you will want to find some music that you enjoy. Aerobics generally provides the best results when music is played in the background. Your best bet is to find a style of music that will get you in that “active mood”. Some genres of music to consider for aerobic activity include Pop, Hip Hop, and Rock. If you attend a aerobics class, you may not have a choice in music.

You will have to take this into consideration as you get into the Aerobics mood. There are lots of different types of portable music devices, in a wide range of cost, that will put you in the aerobic mindset with the help of ear bud headphones.

It is also important to get an ample amount of rest before you start your aerobics session. You want your body to be energized and ready to go by the time the session starts. If you become tired early into the workout, your mood will obviously decrease (as tiredness often does to our mood) and your body will encourage you to stop the workout.

Any beverages that contain a high amount of sugar and caffeine should be avoided prior to participating in aerobic activity. These types of beverages are not good for you, and they also deprive your body of what it needs during exercise. It is best to drink a nice glass of refreshing water before starting your aerobics session in (or anywhere else for a matter of fact).

Being adequately hydrated is yet another way on how you can improve your mood for aerobics activity. Getting in the mood for aerobics is aided by a short stretching session prior to starting.

If you skipped a warm up session, and happened to injure yourself doing Aerobics, you might develop a negative attitude toward Aerobics. In order for your body to be prepared for aerobic activity, it is imperative that you allow your body to stretch out. To maintain a good mood in anticipation for your workout, you should participate in a light stretching session.

An intense stretching session may take energy away that would be better used during your aerobics session. This next tip to help yourself into the aerobics mood may be obvious but many people fail to realize it.

You should only participate in a level of aerobics that you are comfortable in. There is nothing worse for your mood than trying to compete in an advanced aerobics class (or in advanced aerobics activity if you are doing solo exercise) when you need to be doing aerobics at an entry level. Knowing the level of aerobics that you can do without damaging your aerobics mood is key for a good session. Finally, comfortable clothing will be your final push into that Aerobics mood. While participating in aerobics, you should wear comfortable clothing that allows you to easily move. The clothing should be well ventilated as a sweaty person, as you know, is not a person who is in a good mood.

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This is a claim you hear often, especially among bodybuilders, but also among some personal trainers. The most extreme version is “aerobics makes you fat”, the reasoning being that it leads to loss of muscle, which lowers your metabolism, causing you to gain fat because you’re now eating too much for your slow metabolism.

These types of claims are based on some truth, as we’ll see, but are highly exaggerated. Your muscles are not going to waste away to nothing because you run half an hour per day.

There are some mechanisms by which aerobic exercise can interfere with muscle growth or cause actual muscle loss. The first is that concurrent aerobic exercise and strength training lead to competing adaptations in muscles. For example, steady state aerobics leads to endurance adaptations such as increased mitochondria (aerobic energy factories) and aerobic enzymes in the muscle cells, while strength training can lead to hypertrophy, or growth in muscle fibers.

The bottom line is that doing both of these activities has been shown to cut muscle growth about in half compared to just doing strength training [Docherty, 2001; Gordon, 1967]. For those of us that are doing strength training for fitness this is not a big deal, it just means it will take longer to build up muscle mass. But for bodybuilders it’s interfering with proficiency in their specialty. So many bodybuilders will minimize aerobics or take measures to reduce the intereference.

I think this is where the seed of this “muscle wasting” idea was first planted. But note that aerobics in these studies has been shown to reduce the rate of muscle growth, which is a far cry from causing muscle loss. Interestingly, the opposite interference does not seem to occur: adding strength training does not interfere with cardio improvements. Many of us that are into aerobic training will supplement it with upper body strength work, and there’s no problem with concurrent training in that case.

There is another way that cardio can interfere with strength training, and that can be by just taking up too much time. I remember a time when I was trying to lose weight so I did about 90 minutes a day of cardio. I tried to do a token amount of resistance training but had little time and was worn out anyway. I had much more success when I cut back to a more reasonable hour per day and left more time to lift.

There are a couple of mechanisms by which excessive aerobics can lead to actual muscle loss, however, due to overtraining and/or poor nutrition. Too much aerobics can lead to increased production of catabolic hormones like cortisol (often referred to as a “stress hormone”), which can subsequently cause breakdown of muscle tissue.

But aerobics in moderate amounts is a relaxing activity, which leads to a net decrease in cortisol. Only excessive amounts of aerobic activity leads to elevated cortisol levels in the bloodstream after the activity is complete.

A study which specifically examined how much aerobic exercise is needed found that cortisol elevations did not occur when running for 40 or 80 minutes, but only occurred in runs of two hours [Tremblay, 2005]. Ironically, high volume resistance training can cause the same effect [Stone, 1998], but I’ve never heard anyone being warned not to lift because it causes your muscles to waste away!

The other mechanism is that if your body does not have enough blood glucose, it can manufacture it by breaking down protein. If not enough protein is available from food, it will get it from muscle tissue [Berning, 1998]. Again this is only likely if you’re training excessively, or undernourished.

The most obvious example of this is “hitting the wall” in the marathon or cyclists “bonking” on long rides. You can get irritable and have impaired judgement as the brain, which can only run on glucose, is not getting enough fuel.

I’ve experienced both of these and they’re no fun. I don’t know if my body broke down muscle for fuel but afterwards it sure felt like my muscles had been broken down, or at least beat up. But both times this occurred to me after about 3 hours of exercise without taking in any fuel.

On the other hand, many people that are into aerobics, thinking of carbs as fuel, will bump up their consumption of bad carbs like white flour products or sugary drinks or “power bars” which are basically glorified candy bars. This can lead to an unhealthy lifestyle of poor nutrition justified by overtraining.

There is a way people who do a lot of cardio can end up protein deficient: endurance exercise increases the demand for protein. You’ve probably heard that cardio is fueled by a mixture of carbs and fat, depending on the intensity level, but there’s a small bit of protein in the mix, too. Protein is also needed to repair any tissue damage caused by the exercise [Noakes, 2004].

Strength trainers are well aware that they need more protein, but people who do cardio often are not. In addition, since many who do cardio are trying to lose weight, they’re probably cutting back on calories at the same time, which if you do it by just reducing portion size can decrease protein intake. The typical recommendation for protein is 0.25-0.45 grams per pound of body weight, but endurance athletes can require more like 0.55 to 0.65 grams per pound [Sharkey, 2001].

So don’t overtrain and don’t underreat, and don’t eat junk. Follow common sense procedures like easy day/hard day, don’t do hours per day of cardio, and don’t try to lose more than about a pound of weight per week. Make sure you’re doing a balance of cardio and resistance training, and your muscles will be just fine.

References

-Berning, J, “Energy Intake, Diet, and Muscle Wasting”, in in Overtraining in Sport, Kreider, R, Fry, A, and O’Toole, M, eds, Human Kinetics, 1998.

-Noakes, T, Lore of Running, Human Kinetics, 2002.

-Sharkey, B, Fitness and Health, Human Kinetics, 2001.

-Stone, M, and Fry, A, “Increased Training Volume in Strength/Power Athletes”, in Overtraining in Sport, Kreider, R, Fry, A, and O’Toole, M, eds, Human Kinetics, 1998.

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Pharmacies have been selling orlistat, a fat-blocking diet pill, since 1999 under the brand name Xenical. Made by Roche, this prescription diet pill has been used by more than 22 million people worldwide. Now GlaxoSmithKline is seeking FDA approval to manufacture and market an over-the-counter (OTC) version of orlistat under the brand name Alli (pronounced “ally”).

In January 2006 federal health advisors voted to recommend FDA approval of the new weight loss pill Alli. Although the approval process may take months, the FDA typically follows the recommendations of advisory committees. If approved by the FDA, it will mark the first time weight watchers can legally add the diet drug orlistat to their weight loss program without a prescription.

Pharmaceutical industry observers expect the FDA to approve OTC sales of Alli, but not everyone is convinced that they should.

Health and fitness experts are concerned that Alli isn’t right for the average consumer. Tracie Johanson, a health club owner in Nampa, ID agrees with that assessment: “People looking for fast weight loss will be disappointed if they rely on a fat loss supplement like Alli. Orlistat and other diet products are never the answer to lifelong fitness. We like to see our gym members maintain their weight with a healthy diet and exercise rather than a diet supplement.”

Unfortunately, many Americans seeking honest weight loss information will purchase Alli and add it to their diet plan without having any knowledge of the potential problems presented. “The company estimated 5 million to 6 million Americans a year would buy the drug over the counter. Those numbers could mean at least $1.5 billion a year in retail sales” (Source: CNN; Tuesday, January 24, 2006).

The potential problems associated with this weight loss product are numerous and daunting:

Results Are Mediocre At Best:

Consumer looking for quick weight loss results may be shocked to find that Alli cannot deliver those results. “In six-month clinical trials, obese people who took orlistat lost on average 5.3 pounds to 6.2 pounds more than did those who were given dummy pills” (Source: MSNBC; January 24, 2006). Losing just five to six pounds in six months is hardly a weight loss success story worth bragging about.

Users Will Gain Weight After They Quit Taking Alli:

Buyers tempted to add Alli to their diet program on the assumption that some weight loss is better than none will be annoyed to learn that any weight lost with Alli is not likely to be permanent. “‘The pill’s effect ends once its use is stopped’, said Dr. Julie Golden, a medical officer in the FDA’s division of metabolism and endocrinology products. ‘A previous study showed a progressive weight gain in patients after they stopped using orlistat,’ Golden said” (Source: cnn.com; Tuesday, January 24, 2006). In other words, in order to maintain the minimal weight loss they’ve achieved, the consumer will need to keep using Alli forever. Not only would this solution be expensive, but it is also discouraged by the manufacturer of Alli (GlaxoSmithKline).

Weight Loss Drug Alli Is Not A Long Term Answer To Obesity:

With approximately two-thirds of the population overweight, customers in America want a weight loss plan they can stick with for life. Alli is not the answer, at least according to the maker: “Glaxo wants people to use it for only six months at a time, but as an over-the-counter item, its use would not be policed” (Source: MSNBC; January 24, 2006).

Alli Is An Expensive Way To Achieve Moderate Fat Loss:

While consumers pursuing easy weight loss will often pay more than they can afford to solve their weight issues, many will find the relatively high retail price of Alli prohibitive. The average consumer will pay $12 to $25 per week for product, much more than the average $29 monthly price for a gym membership. At prices ranging up to $100 per month, Alli is not a cheap diet pill at all.

Alli Effective Only When Combined With Diet And Exercise:

Doctors and medical experts have long held that the best weight loss program is regular exercise, a point validated by the manufacturers of Alli. “Glaxo said the drug helps the overweight slim down only when combined with a diet and exercise regimen. The drug’s actual effect on weight loss is ‘gradual and modest,’ said Steve Burton, Glaxo’s vice president of weight control” (Source: CNN; Tuesday, January 24, 2006).

Alli Contains Only ½ The Potency Found In The Prescription Product:

Another reason why Alli may not help users lose weight fast is that it would contain just a half dosage of the active ingredient orlistat when compared to the prescription capsule. Half the dosage means half the results, which may not lead to the weight control success users are hoping for.

Alli Blocks Only 150 to 200 Calories:

Consumers seeking a weight loss supplement that will allow them to eat whatever they want and still drop the pounds will be displeased with Alli. “When taken with meals, orlistat blocks the absorption of about one-quarter of any fat consumed…..the equivalent of about 150 to 200 calories” (Source: MSNBC; January 24, 2006). Since there are 3,500 calories in a single pound of fat, Alli users can expect to lose one pound of body fat every 23 days assuming a constant diet and level of activity. Using the retail price estimates provided by GlaxoSmithKline, this translates into an investment of approximately $75 for each pound of fat lost, a hefty investment by any standard.

Vitamin Deficiency A Risk For Alli Consumers:

Although Alli may help some users lower their body fat percentage by a few points, the orlistat that prevents some fat from being absorbed into the body also prevents some vitamins from being metabolized. “Half of the patients enrolled in trials of the drug failed to understand labeling directions that they should take supplemental vitamins at least two hours before or after using the pills” (Source: CNN; Monday, January 23, 2006). Consumers are cautioned to take vitamin supplements two hours before or after using Alli, but with fifty percent of patients in the trial failing to follow these instructions it’s difficult to imagine that Alli is the healthy weight loss answer for most people.

Alli Could Cause Further Complications For Special Populations:

Purchasers looking for rapid weight loss may find themselves unable to use Alli if they have had an organ transplant surgery or are on the medication warfarin. “The drug also could cause problems for organ transplant patients taking the drug cyclosporine as well as those on warfarin, a blood thinner. The drug’s label would warn such patients against taking the weight loss pill” (Source: MSNBC; January 24, 2006).

Serious Side Effects Frustrate Alli Users:

Diarrhea, gas, incontinence and oily spotting are among the Alli side effects listed by GlaxoSmithKline. Unintended consequences such as these may hamper the lifestyle of the Alli customer, making this weight loss diet pill less than appealing. “After taking this pill you may have urgent needs to run to the bathroom, oily and uncontrollable diarrhea – all for the sake of avoiding 150-200 extra calories a day” (Source: Bedros Keuilian).

Alli Users Still Miss The Benefits Of Regular Exercise:

Even those customers who do find it possible to attain their ideal weight using Alli alone will still be passing up the multiple advantages of regular exercise. Because prescription weight loss pills don’t actually cause the body to work, they will never be able to impart the same benefits as exercise. Only consistent exercise has been proven to help the user lose fat while at the same time lowering cholesterol, lowering blood pressure, strengthening bones, etc.

Weight loss medications like Alli are not the best weight management solution because simply losing weight, while healthier than being obese, will not give us all the benefits of exercise. So even if Alli worked perfectly for all users without any side effects, it would still be inferior to achieving our health and fitness goals with exercise.

Consumers seeking weight loss tips and accurate diet information would do well to stop looking for the best diet pill and start a weight loss exercise program. The greatest fat loss supplement is still regular exercise, and no rapid weight loss pill will change that.