Know Your Body Mass Index(BMI)
- BMI = Waist to Hip Ratio = Body Fat % (see BMI Chart @ Sparkpeople.com)
- Why do I need to know this? When you know your ratio of lean mass to fat, you can determine which type of exercise and how much will get you to your goals!
- Your current body weight _____lbs x your current body fat % ____ = _____lbs of fat
- Your current body weight _____lbs – your current ______lbs of fat = _____lbs of lean mass: As your weight changes – so does your BMI
- Fat weighs less than muscle and it takes up more space.
- To burn fat = cardio exercise
- To build muscle = weight resistance training
- Skeletal muscles are designed to burn blood sugar effectively this is why maintaining adequate muscle mass & exercising regularly are important keys to maintaining stable blood sugar & metabolism
Know Your Personal Body Type
Cardio Exercise & Metabolism
- Cardio (Aerobic Exercise) is the best way to burn calories at a fast rate.
- To burn more = hit your Target Heart Rate:
- The more intense the exercise, the harder your muscle groups work = more lean muscle mass building!
- The more duration in the exercise, the more you break down muscle tissue = less lean muscle mass building and more fat burning!
- Interval Cardio Programs are best for cardio intensity workouts (Interval training on the Stationary Bike, Treadmill, Elliptical Stairmaster, Rower, Stairmaster or Circuit Training)
- Aerobic classes which burn calories and sculpt muscle include both cardio and resistance training (Step Aerobics, Resistance/Toning Classes, Bosu Classes, and Pilates, Fitness Yoga, Bikram Yoga)
- Cardio is best in the AM when you can capitalize on higher metabolic rate = biggest short – term metabolic boost
- Pure cardio classes have no permanent affect on RMR = only temporary = help you burn calories today but you will have to do cardio again each day to burn calories
- It is important to develop cardiovascular fitness along with lean muscle mass.
Resistance Training & Metabolism
- Weight Training increases metabolically active tissue (muscles)
- Increased lean muscle mass = more calories burned throughout the day since muscle is highly metabolic (1lb of muscle burns 35-50 calories)
- Building muscle creates a permanent affect on your RMR
- Each pound of muscle can raise your RMR 15 calories per day
- Weight training is the most effective way to build and preserve lean muscle
- Resistance training should be placed before cardio training to get the maximum strength from your major muscle groups before breaking them down with cardio
- To sculpt your muscle = rebuild more tissue than you break down
- After Strength Training exercises you will continue to burn an additional 100+ calories over the next 24 hour period
How does exercise affect Metabolism?
- You burn calories during and after exercising which elevates your metabolism the rest of the day (temporary daily metabolic change).
- To permanently increase your metabolism, you need to change your body content by increasing your lean muscle mass and decreasing your body fat.
- You will probably need a combination of Cardio and Weight Resistance to reach your goals.
- The more muscle you lose, the more your metabolism slows or decreases.
- The more muscle you gain, the more your metabolism increases (Lean, mean, fighting machine).
- 1 pound of muscle burns 35-50 calories a day.
Average calories burned per fitness activity:
Personal Power Thought: “Nobody should know your body better than YOU!” ~Sherryism CNC.CPT