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Archive-Name: misc-fitness/aerobic-faq
Posting-Frequency: Monthly
Last-Modified: December 30, 1998
URL: http://www.oaktrees.org/fitness/misc.fitness.aerobic.faq.txt
misc.fitness.aerobic FAQ
Misc.fitness.aerobic, was formed in June 1995 for those interested in
discussing or questioning various aspects of a total aerobic fitness
program. Topics welcome for discussion include any aerobic activity
such as aerobic dance, step training, use of aerobic machines (e.g.
stairclimbers, NordicTrak, rowing machines, etc.), jazzercise, walking,
jogging, running or any other activity pursued for the purpose of
increasing aerobic fitness.
The questions addressed in this FAQ are, in fact, the most frequently
asked questions in misc.fitness.aerobic. It may seem that
misc.fitness.aerobic is focused on fat/weight loss based on the
questions contained here. However, readers of the faq must recognize
that the authors of the faq do not have control over the most often
asked questions. We make no judgements on why a person is
aerobically exercising or not. Because questions are about fat/weight
loss are asked over and over again, this faq will address those
questions and how aerobic exercise pertains to them or does not
pertain to them.
The group will also address topics related to aerobic program such as
nutrition, muscle training, aerobic exercise for weight loss,
flexibility, aerobic exercise videos, tapes, literature and aerobic
instructor certification procedures and certifying organizations.
This FAQ is under sporadic revision. If you are reading a version which
has a Last-Modified date showing it to be more than a few month old
then you should try to get a more up-to-date copy. New versions of the
FAQ are posted every month to misc.fitness.aerobic, misc.fitness.misc,
and misc.answers.
The text version is also available via anonymous ftp from:
ftp://ftp.oaktrees.org/pub/misc.fitness.aerobic.faq.txt
In theory, this version is as current at the one below, but sometimes
I forget to update this one.
The text version is also available via the world wide web at:
http://www.oaktrees.org/fitness/misc.fitness.aerobic.faq.txt
This copy is the latest version.
TABLE OF CONTENTS
1. ORIGIN OF FAQ
2. DISCLAIMER
3. FAQS ON TOPICS OF INTEREST TO READERS OF misc.fitness.aerobic
4. AEROBIC EXERCISE
4.1 What is aerobic exercise?
4.2 What are some examples of aerobic activity?
5. AEROBIC TRAINING
5.1 What factors affect aerobic training?
5.2 How often should I train ? How hard? For how
long?
6. WORKOUT INTENSITY
6.1 How do I determine my target heartrate?
6.2 What are some other methods for determining my
workout intensity?
7. SPOT REDUCTION
7.1 I do lots of outer thigh (tummy, buns, etc.) work. Will that
part of my body slim down first?
8. FAT BURNING
8.1 How do I know when I'm exercising hard enough to
burn fat?
8.2 How long do I have to work out before I burn fat? and
If I workout before eating, will I burn 100% fat?
8.3 Will I burn only carbohydrates (and inhibit fat-burning)
if I work out too hard?
8.4 What exercise should I do to burn the most fat?
9. EXERCISE DURATION
9.1 Is it better to break my exercise sessions or
exercise for a longer period?
10. WEIGHT
10.1 How much should I weigh?
10.2 What's the best way to determine bodyfat
percentage?
11. MUSCLE TRAINING
11.1 Should I train my muscles as well as do aerobic
activity
11.2 Which is better for muscle training - weights
or ExerTube (Dynaband)?
12. WARM-UP AND COOL-DOWN
12.1 What is a warm-up, and how important is it to
aerobic activity?
12.2 What is a cool-down, and how important is it to
aerobic activity?
13. HEAT AFTER WORKOUT
13.1 Should I use a steam, sauna or hot tub right
after a workout?
14. HOW TO BEGIN AN EXERCISE PROGRAM
14.1 I never exercised before. Where do I begin?
15. STEP AEROBICS
15.1 What is step aerobics?
15.2 What is proper stepping technique?
15.3 How high should my step be?
15.4 How can I increase intensity?
15.5. How fast should the music be?
16. EXERCISE GADGETS
16.1 How good is (insert your favorite exer-gadget shown on TV)?
17. EXERCISE INJURIES, REACTIONS AND ENVIRONMENT
17.1 What should I do for an acute injury?
17.2 What should I do for a chronic injury?
17.3 What are some common exercise injuries?
17.4 What are some common exercise reactions?
17.5 What are some common environment concerns?
18. EXERCISE AND EATING
18.1 How long should I wait after eating to start exercising?
18.2 What should I eat before an aerobic workout?
18.3 What should I eat as after and aerobic workout?
19. BEST TIME TO EXERCISE
19.1 What is the best time of day to exercise?
20. MAJOR CONTRIBUTORS
21. PHONE NUMBERS
21.1 What are some aerobic-related phone numbers I should know?
22. EXERCISE VIDEO SURVEY
22.1 What are some of the best workout videos?
23. CERTIFICATION
23.1 How do I get certified in the United States?
23.2 How do I get certified in the UK?
24. CHANGES TO THE FAQ
======================================================================
1. ORIGIN OF FAQ
The misc.fitness.aerobic FAQ has been formulated by
using the most frequently asked questions from the people
who read misc.fitness.aerobic. Any suggestions or revisions
should be sent to oaktree@wipd.com
2. DISCLAIMER
The questions and answers below represent our best
effort to provide general information. They are not to be
read as gospel. Individual people have different needs and
abilities, and all exercise routines suggested should be
adjusted to suit the specific situation. It is best to
consult a doctor before beginning any lifestyle change
involving exercise, particularly if you have been sedentary,
are very overweight or overfat, or have or suspect any sort
of medical condition which might be exacerbated by exercise.
3. FAQS ON TOPICS OF INTEREST TO READERS OF misc.fitness.aerobic
alt.food.fat-free FAQ
ftp://rtfm.mit.edu
alt.food.low-fat FAQ
ftp://rtfm.mit.edu
alt.support.diet FAQ
ftp://rtfm.mit.edu
misc.fitness FAQ
ftp://ftp.cray.com/pub/misc.fitness/misc.fitness.faq.html
misc.fitness.weights FAQ
http://www.imp.mtu.edu/~babucher/mfwfaq.html
Stretching and Flexibility FAQ
http://www.cs.huji.ac.il/papers/rma/stretching_toc.html
http://www.physik.uni-muenchen.de/~k2/budo/sfaq/stretching_toc.html
ftp://rtfm.mit.edu/pub/usenet/misc.fitness.weights/
The Abdominal Training FAQ
http://www.dstc.edu.au/TU/staff/timbomb/ab/
The High Intensity Training (HIT) FAQ---
http://www.geocities.com/Athens/2748/hitfaq20.html
The Hardgainer FAQ---
http://www.cs.unc.edu/~wilsonk/hardgainer.faq.html
ftp://rtfm.mit.edu/pub/usenet/misc.fitness.weights/
The Training-Nutrition FAQ---
http://pages.prodigy.net/paolom/Docs/main.html
The Powerlifting Competition FAQ---
http://www.geocities.com/Colosseum/4000/powerfaq20.html
The Anabolic Steriod FAQ---
http://home.earthlink.net/~pssst/as-faq.html
http://www.cyberiron.com/asfaq.html
Fitness Pointers
http://www.imp.mtu.edu/~babucher/weights/pointer.html
4. AEROBIC EXERCISE
4.1 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.
4.2 What are some examples of aerobic activity? (Some
of these activities can be anaerobic if you are not
moving continuously)
(from Ron Hogan )
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.
5. AEROBIC TRAINING
5.1 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.
5.2 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).
6. WORKOUT INTENSITY
6.1 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.
(from Evelyn Mitchell )
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
Source, ACSM's Guidelines for Exercise Testing and
Prescription, 5th Edition, p. 274, Williams and Wilkins
(publishers)
6.2 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
6 0 Nothing at all
7 Very, very light 0.5 Very, very weak
8 1 Very weak
9 Very light 2 Weak
10 3 Moderate
11 Fairly light 4 Somewhat strong
12 5 Strong
13 Somewhat hard 6
14 7 Very strong
15 Hard 8
16 9
17 Very hard 10 Very, 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.
7. SPOT REDUCTION
7.1 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.
(from Michael G. Kurilla )
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.
8. FAT BURNING
8.1 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 interested
in 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.
(from Michael G. Kurilla [mgk2r@uva.pcmail. virginia.edu])
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.
8.2 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.
8.3 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.
8.4 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.
9. EXERCISE DURATION
9.1 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.
10. WEIGHT AND BODYFAT PERCENTAGE
10.1 How much should I weigh?
What you weigh is not as important as the percentage of bodyfat to
lean tissue. You can be overweight without being overfat and vice
versa. Since muscle weighs more than fat, and you want to have firm
muscles throughout your body, you may weigh more than you thought
was average for your height and build. There is still much
controversy over what is "ideal" bodyweight. While some body fat is
essential to sustain life, it is generally thought that a healthy
bodyfat percentage for males is 8-20% and for females is 13-25%.
Source: ACE Instructor Manual, 1993, p.178
10.2 What's the best way to determine Body Fat
Percentage?
(from )
Weighing in water (hydrostatic) is generally considered
the best method. But, the real answer is that a single
measurement, no matter how accurate, doesn't tell you much.
What's really important is, are you gaining or losing fat?
The best way to answer this question is to take a reading
every few weeks and graph the results. The absolute
accuracy of these readings isn't really important as long as
you use consistent technique so that the error is about the
same every time. The two methods that work best for
at-home measurements are skin-fold calipers and biceps IR
units. Treat the numbers not as "body fat percentage" but
as a "body fat index." It is a general method of tracking your
aerobic fitness. In general, aerobic fitness or aerobic
capacity increases with decreased levels of bodyfat. It's like
the gas gauge in your car - it doesn't tell you how many gallons
you have, but it gives you a relative indication.
11. MUSCLE TRAINING
11.1 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.
11.2 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 in
resistance 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.
12. WARM-UP AND COOL-DOWN
12.1 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.
12.2 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.
13. HEAT AFTER WORKOUT
13.1 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.
14. HOW TO BEGIN AN EXERCISE PROGRAM
14.1 I have never exercised before. Where do I begin?
It is a good idea to start slowly and build up to a full
program. Walking is the easiest way to begin a program.
Start with a stroll for a mile or so and build up to walking
3-4 miles per hour. As you become proficient at walking,
you might want to try another activity such as jogging,
running or even aerobic or step classes. The best aerobic
program is the one you enjoy and will stick to. Remember,
the journey of 1000 miles begins with but a single step.
15. STEP AEROBICS
15.1. What is step aerobics?
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