Body For Life - Exercise - Aerobic Exercise

Aerobic Exercise

Most forms of aerobic exercise are suitable. Common choices include walking or running (perhaps on a treadmill), cycling, swimming, or the use of a rowing machine or cross-trainer. However, exercise classes are generally not suitable, unless they are specifically designed to suit Body for Life.

Aerobic exercise sessions are limited to 20 minutes duration. They compensate for this by following the same "wave" pattern of steadily increasing intensity just like the weight training sessions. During the first 2 minutes, intensity should be at 5. Minutes 3, 4, 5, and 6 should be at intensity levels 6, 7, 8, and 9 respectively. Minute 7 goes back down to 6 intensity level and continues the wave pattern until the 19th minute where you push intensity level to 10. The last minute is a cool down to 5 intensity. You should be completely exhausted at this point so stretch afterwards.

Phillips maintains that aerobic exercise is more effective for fat loss when done first thing in the morning, because it raises the metabolism for the remainder of the day, and because the body draws more heavily on its fat stores after fasting overnight.

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