Aerobics!

No, not Jane Fonda! But, as it is the beginning of the year and most will be feeling the Christmas hangover, an important note on why it's better to work less at this time of year (based on a Spinning handout, which I always carry with me to classes):

The first step to improving your fitness level is to establish a base of aerobic fitness, from which one can later advance. To build an aerobic base, you must exercise in the aerobic range, gradually adding more duration to absorb the training effectively. A strong aerobic base will enable your body to better adapt and benefit from anaerobic training when that type of exercise is introduced.

You should commit to an aerobic base building period for 6-12 weeks when you are just beginning an exercise program, returning after a break from training or recovering from an injury or overtraining. The longer the lapse in exercise, the longer the base building period should be. During this time your workouts should be completely aerobic, without any anaerobic exercise. Athletes will spend around 75% of their training programme in this aerobic zone.

Aerobic base building workouts should be at a heart rate range of approximately 65% - 80% of maximum heart rate so that the intensity does not cross over into the anaerobic range. You would then not be able to take in enough oxygen for the energy you're producing (cue the heavy breathing) and you will start producing lactic acid as a by-product (that burning sensation in your legs). Using a heart rate monitor is critical because it provides immediate, continuous, accurate feedback, making sure you don't cross that "red line".

The benefits of Aerobic Exercise are:

• Increased resistance to fatigue
• Toned muscles and increased lean body mass
• Decreased tension and aid in sleeping
• Increased general stamina
• Improves mood and reduces depression and anxiety
• Increases the number and size of blood capillaries
• Increased cardiac output