Bare Minimum Training
Chapter 6: The BMT Moderate Aerobic Exercise Regimen
Table Of Contents:
- A Reason to Change
- "Proper" Nutrition
- Special Note to Women
- The BMT Progressive Resistance Training System
- The BMT Moderate Aerobic Exercise Regimen
- The Bare Minimum Training In-house Workout
- The Bare Minimum Training Shed Workout
Moderate does not mean one hour and forty-five minutes, nor does it mean two hours. My idea of moderate is anywhere between 18 to 25 minutes, three times per week. That's it!
Ok... you can get up off the floor now. I know, I know, you're probably saying this guy Bill has really lost it. 18 to 25 minutes?!?! Ok...Ok... wait a minute. Let me ask you a question. For those of you who are presently doing aerobic exercise for one hour or longer, are you happy with your results? If you said "no" try, 18 to 25 minutes three times per week, you'll be amazed! Let me explain.
The "typical" aerobic exerciser (I call them skinnyfat people) starts an aerobic exercise program usually three days a week for one hour at a time. He or she typically doesn't change his or her current eating habits and does not perform any weight resistance training. So after three weeks of "only" aerobic exercise he or she stops losing weight, so what comes next? Yes! You got it! The number of aerobic classes they go to increases from three days to five days a week! He or she loses some weight and then "plateaus" again.
In the extreme, some will do aerobics seven days a week! They lose weight, lose weight, lose weight, and "plateau" once again. So now what? Yes! You readers are smart. They now do aerobic classes seven days a week for one hour and 45 minutes each time. So now they start losing weight again, lose some more weight and then "plateau" once again.
Cardio Fanatic: Jamie Eason
Jamie Is No Stranger To The Stair Stepper!
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They get on the scale and the scale shows they lost 30 lbs., but you know what? They don't like what they see in the mirror or in pictures. Yes siree! They just turned into "skinny-fat people". They lost 30 lbs., but it wasn't the fat that they wanted to lose. They lost mostly water weight and lean muscle tissue weight.
Exactly what you don't want to lose. You see, aerobic exercise is not the be all and end all cure people want it to be, it is just one piece of the puzzle. You must, I repeat, you must incorporate all five strategies, A Reason to Change, Proper Nutrition, Progressive Resistance Training, Moderate Aerobic Exercise and Consistency to make a Successful Body Transformation.
Think of aerobics as a big band aid. You have this huge cut that requires stitches but you opt for just the band-aid. You keep changing and changing the band-aid. The bleeding slows down, but it never ever stops. My friend, you're in need of stitches (Progessive Resistance Training)! You finally get the stitches (the Progressive Resistance Training) and after a while the wound is healed. You never need a band-aid again! Unless you cut yourself again. Think back to the Space Shuttle analogy in the "Proper Nutrition" chapter. The same applies here. You definitely need 18 to 25 minutes of aerobic exercise three times per week until you break through the earth's gravity! Then you're on cruise control and then lessen the amount if you're happy with your results.
There are some things to keep in mind if you're new to aerobic exercise. Aerobic exercise can be as simple as walking at a brisk pace, jumping rope, stationary bicycle, treadmill, stair stepper, aerobics class, etc. The bottom line is you have to find one that you enjoy or you will end up not doing it on a consistent basis.
You should also be keeping your heart rate within a fat burning target that is usually between 120-150 beats per minute depending on your age. The formula you use to figure this out is as follows: Let's say you are 37 years old. First we figure out our predicted maximum heart rate. We subtract our age from 220 to get our predicted maximum heart rate. For our example, it would be 220 ??" 37 = 183. Our fat burning target is 75% of that number. 183 x .75 = 137. So our fat burning target for a 37 year old would be 137 beats per minute.
137 = .75 x (220 - 37)
|TARGET HEART RATE CALCULATOR|
To make sure you are at your target BPM check your heart rate while you are five minutes into your aerobic exercise by placing your first two fingers on your radial artery (wrist) and count the number of beats for six seconds. Whatever number you get, just add a zero to the end and that's your present heartbeats per minute. Let's say you counted 11 heartbeats in six seconds. You add a zero to the end of the count, which makes your present heart rate 110 which not intense enough, we are looking for around 137, so just increase your intensity and check again in a few minutes. You try to stay in that "zone" for 18-25 minutes and then cool down. You're done for that day!
If you have experience in aerobics, you can try Interval Training. With interval training, you switch between low and high intensities for 18 total minutes. For one minute, do a moderate pace (75% of max). After one minute, switch to a higher intensity (85% - 90% of max) for one minute. Then go back to one minute at a moderate pace.
Keep repeating this cycle for about 18 minutes. Just make sure you finish the session on a lower intensity. Then you're done for that day! Once you're happy with your body transformation, you can reduce the amount of aerobics you do, that's unless you enjoy doing it! I personally prefer to weight train and be very, very good with my nutrition.
However, I mix in some aerobics. I go back to my Reason To Change to motivate myself to get my aerobics workout in. You may be the opposite and prefer aerobics to weight training and proper nutrition. You, too, must motivate yourself by going back to your Reason To Change. To help me get through my aerobics, I cycle it four weeks on and then four weeks off to maintain my fitness level.
Don't Neglect Aerobics:
Again, you can see that from my personal experience with my training clients, and myself, it is not necessary to "knock yourself out" doing aerobics. I have been able to hone the Bare Minimum Training strategy in Moderate Aerobic Exercise as well. You will be able to accomplish this strategy with a minimum time investment while achieving the Body Transformation results you desire. I urge you not to neglect aerobics as part of the Bare Minimum Training regimen.
Copyright © Bill Belfert, Managing Member Bare Minimum Training LLC. All rights reserved. No liability is assumed by Bare Minimum Training LLC., Nor the author for any information contained herein. This text does not provide medical advice. Specific medical advice should be obtained from a doctor. Bare Minimum Training LLC. advises all to consult a physician and gain medical clearance before you begin any new nutrition, exercise, or dietary supplement program. Results are not typical. Any application of the techniques, ideas, and suggestions in this book is at the reader’s sole discretion and risk.