Exercise And Your Anaerobic Threshold

If you're like most people you're looking to get the most out of a workout that you possibly can. However exercising to build endurance requires a different approach than exercising to lose weight. To get the most out of your workout you need to know what your Anaerobic Threshold or AT is.

Your AT rate is an individual number that varies from person to person, and can even change as your body becomes stronger over time. To better understand AT we need to take a look at your heart rate. Your heart is expressed in beats per minute, the maximum rate at which your heart can safely operate is known as your Maximum Heart Rate or MHR and is an average value taken over a few minutes. Originally your AT number was believed to be between 80 to 90 percent of your MHR. However since you were taking a percentage of an average the value was often inaccurate, and a more precise measurement was needed.

Professional athletes who need to know their AT undergo a series of tests. They ride a stationary bike or run on a treadmill. A mask was placed over their mouth to measure oxygen and carbon dioxide at different levels of exertion. The results are processed using computer programs and yield very precise results. These tests are costly and time consuming and not necessary for most people.

A less sophisticated method that is reasonably accurate is the talk test. You will need to take your pulse or use a digital pulse meter or watch. When you are jogging or using a stationary bike and you can talk normally without speaking in short burst you are in your aerobic metabolic zone. As you increase the intensity and you still talk but not as easily this is the lower edge of your AT zone, make a note of your heart rate. Pick up the pace again as your breathing becomes more rapid and talking becomes more difficult and you start to speak in short bursts this is the upper range of your AT. For best results perform this test a few times on different days and average the results.

Once you know your AT range here are tips to help you get the most out of your exercise routine. Exercising below your AT range will burn some fat, and will help you improve things like blood pressure, cholesterol and blood sugar levels. Exercising in your AT zone will give you the maximum fat burning benefit. You will use the most calories if you can spend most of the time that you exercise in this range. Exercising above your AT zone will boost your strength and endurance. The amount of fat you will be burning will be lower than if you were exercising at a lower AT level. People who exercise vigorously and have minimal fat loss are exercising above their AT level.

Once you know what your AT level is getting the most out of your workout is easy. You monitor your heart rate and adjust your intensity to raise or lower your heart rate keeping you in your desired range. People who exercise regularly should check their AT level every 6 to 9 months and make adjustments as needed.

Copyright.Fitness-web.com, All Rights Reserved.

About the author:

This article was written by Allison Preston who is the webmaster of http://www.Fitness-Web.com a website with diet, health, fitness, and exercise articles and reviews of fitness infomercials and diets.

Exercise And Your Anaerobic Threshold Tips

Biking For Health And Fitness

No matter which type of bike, or biking interests youbiking is a great way to increased stamina, improvedcardiovascular strength and all around better fitness. The best part is that anyone can ride a bike andit's a great family recreation to be enjoyed together. Whichever type of bicycle you choose, just do it! There are many different types of bicycles available on themarket today, the comfort bicycle, which is used by manyrecreational bike riders, a trail bike or light duty mountainbike, crusier bikes, recumbent bikes and heavy duty mountainbikes.

Your Top Fitness Questions Answered

Http://www.workoutsforyou.com for a free sample workout and to sign-up for their monthly fitness newsletter. If you have dumbbells, a resistance band, or an exercise stability ball, there are literally hundreds of exercises that you can do at home. One of the best techniques for overcoming a plateau is Interval training. But, exercising even just a couple of days a week is far better than not exercising at all.

Interval Training for Fat Loss Not Aerobic Training

However, I recommend you do not do the same exercise every time. Remember your body will adapt! Aerobic training is largely catabolic (breaking down), which can consequently reduce the development of muscle growth. Aerobic training (with oxygen) is exercise at a low or moderate intensity that can be maintained for a relatively large amount of time as long as oxygen is avaialble for the muscles. Yes, you burn calories whilst doing aerobic training however it may be detrimental to your muscle growth.

Exercise Equipments That Suit Your Fitness Goals

It's just a matter of getting armed with the right info and sufficient determination to be at your fittest. Go to a large gym and try out the various pieces of exercise equipment, including cardio machines, weight machines, and free weights. Ever clicked on your remote control and crossed upon a channel selling things from Abflex to miraculous necklaces? Oops, don't forget to compare prices.

Goal Setting in Fitness & Nutrition

Don't aim for something greater than you could ever have achieved in the past. Does the person have the commitment and can he or she maintain that commitment? How does the individual accept failure as a learning experience or another "nail in the coffin" of defeat? Notification of the use of this article is appreciated, but not required.

2 Exercises to Avoid

If you do pull-downs, try doing it to the front. But having the strength to do it and the youth, he pushed on. They should be done to the front as well. As with any exercise, and the motivation of a bodybuilder, we will continue to push ourselves to new limits. At first it was the bar.

Fitness Its A Family Affair

Everyone wants to give input, no one likes to be told over and over what to do! Since I am into weight training and especially enjoy circuit training, you could try something like circuit training in your home. Since weather is one of the main reasons why many around the country dont get outside to walk, try going to the Mall.