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Exercise Program


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Ok, I've finally decided I need to lose a few extra pounds, so I bought a treadmill. The question is when is the best time to work out to burn fat and lose some weight and should this be done before of after one has eaten?

Working out early in the day is more effective than at night. No heavy eating right before or after, but it is always good to eat a fruit afterwards. Drink plenty of water.

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I am an avid runner, I generally log 8-10 miles a day, six days a week. I can tell you that the best time to do any aerobic exercise is first thing in the morning, before you've eaten. Just drink about 8oz of water (and make sure you have 10-12 oz with you) and run.

 

You get a twofold benefit: First of all, your body has pretty much burned up your stored carbohydrates during your sleep cycle. It usually takes about 20 minutes of moderate aerobic exercise to start burning fat. By running on a near-empty tank, you start burning fat almost immediately. The second benefit is that it stimulates your circulation, and makes you more alert and energetic early in the day.

 

It worked for me, it should work for you, but remember, everyone is different.

 

Just be sure and incorporate some type of weight bearing exercise. I do Pilates and a physio ball for flexibility a couple times a week, and lift weights 3 or 4 times a week.

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To burn fat, i think the length of time you go is more important than when. Since you don't really start burning fat until 20 mins, you should go for at least 45. Your intensity should be about 60-80 percent of your max heart rate (.6 x (220-age) to figure out low range). Proper hydration is also very important, your aerobic system needs water to function properly so drink LOTS of water all the time. GOOD LUCK

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I'm 42 (soon to be 43) and have been doing 30 minutes on the treadmill and am walking at 4.2 miles an hour for most of it, jogging at 7.0 miles an hour for 3 minutes and then doing another jog at 5.6 miles an hour for 3 minutes. I try and do this everyday, usually in the evening since i go to work for 6am this time of year and get out around 7pm

 

Does this sound like a good routine to start with untill i get in better shape and can do the 45 minute routine?

 

Thanks Terry

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^^Sure, just as long as you keep gradually increasing the amount of time you jog vs. the amount walking. Most recent studies have shown that while walking does have good health benefits, it's nowhere near as efficient as running in terms of burning fat and calories.

 

I would suggest you try and jog for longer periods of time at a lower mph. Too many people worry about speed (I know I did), instead of effort. The fact is, you won't be able to sustain a 7-mph jog for very long when you start out. But you'd be surprised how long you can jog at, say, 5.7 mph. :D

 

Like I said, I run about 8-10 miles a day in hilly areas, and I only average about 8 mph, and I've been running for like 10 years straight.

 

What your doing is a good "interval" training program that will help you as you get fitter, but right now I'd concentrate on the basics, try running at a slower mph for a longer period of time.

 

Hang in there, you'll be running for 45 minutes at 7 mph in no time!! :)

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As corny as it sounds, it seems like you've made the most important step which is making a commitment to exercising on a regular basis. As Big D stated, morning is the best time to do. I would also highly recommend some resistance training. In addition to providing calorie burning exercise, it will increase your lean muscle mass which will increase your metabolism.

 

If you don't have access to weights or machines you could buy a small number of dumbbells and work those into you exercise routine. I also recommend resistance bands. They can be very affective. I work out a lot with heavy weights and I can still get a very good workout with resistance bands. They are also very good for circuit training and other types of training that involve both resistance work and maintaining an elevated heart rate.

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