Posted 21 March 2005 - 11:46 PM
Kudo's Cell-Tech lots o' great stuff.
For losing weight though, I know 20 minutes is good, but I would encourage people to excercise at 60 - 70 % Max Heart Rate for 50 minutes.
Studies have shown that when you go beyond the 20 minute marker when you are in your "Target Zone" your body selects it's energy sources differently. For example at the 20 minute mark, your body is taking 20% of calories from fat sources, and 80 % of calories from glucose. As you go further toward the 50 minute mark, at minute 45 for example, your body selects it's fuel sources accordingly: 65 % fat sources, and 35% glucose sources. It works as a sliding scale. The longer you go the higher percentage your body selects fat as a primary fuel source. Depending on your own level of fitness, it isn't hard to maintain this level. I am able to walk at a semi-steep incline, at 3.4 MPH to stay in my zone.
If your serious about losing weight, purchase a heart rate monitor to help you stay in the "Target Heart Rate Zone", it is very easy to over-exert yourself and push your actual heart rate higher than your zone.
To calculate your "Zone"
220 - (your age in years)=X
Multiply X by .7 this is your upper limit for your heart rate
Multiply X by .6 this is you lower limit for your heart rate
I swear by this method, because by using it and strength training I lost 60 lbs.
Be wary of using calorie counters on the machines at the gym. They are estimations based upon weight. The only true way to measure calories burned is to measure the amount of air a person is using while exercising. They found that on average the counters on the machines at the gym can be at least 20% over-exaggerated.