Introduction To Fitness

1

• Taking into consideration that 3,500 calories is
  equal to one pound you would have to create a 500
  calorie per day deficit in order to lose one
  pound of body weight per week. This should be
  done through a combination of reducing calories
  consumed and by burning additional calories with
  exercise. Aerobic exercise strengthens the heart
  but can also be used as a valuable tool in body
  fat reduction. Exercising at a slow or moderate
  pace is great for a warm-up but not a very
  effective calorie burner. The calories burned
  during moderate paced exercise are minimal,
  hardly worth your time and effort. Intensity is
  the key factor for increasing your metabolic
  rate. Intensity is defined as 75--85 of your
  maximum heart rate, by using a measure of
  perceived exertion, you shouldn't be able to
  carry on a conversation once you are in the
  target zone. By increasing your metabolic rate
  you not only burn more calories during exercise
  but you continue to burn calories at a faster
  rate after the exercise is over. If you train
  intensely you also increase your use of fats
  during recovery.

2

• Taking into consideration that 3,500 calories is
  equal to one pound you would have to create a 500
  calorie per day deficit in order to lose one
  pound of body weight per week. This should be
  done through a combination of reducing calories
  consumed and by burning additional calories with
  exercise. Aerobic exercise strengthens the heart
  but can also be used as a valuable tool in body
  fat reduction. Exercising at a slow or moderate
  pace is great for a warm-up but not a very
  effective calorie burner. The calories burned
  during moderate paced exercise are minimal,
  hardly worth your time and effort. Intensity is
  the key factor for increasing your metabolic
  rate. Intensity is defined as 75--85 of your
  maximum heart rate, by using a measure of
  perceived exertion, you shouldn't be able to
  carry on a conversation once you are in the
  target zone. By increasing your metabolic rate
  you not only burn more calories during exercise
  but you continue to burn calories at a faster
  rate after the exercise is over. If you train
  intensely you also increase your use of fats
  during recovery.

3

• Taking into consideration that 3,500 calories is
  equal to one pound you would have to create a 500
  calorie per day deficit in order to lose one
  pound of body weight per week. This should be
  done through a combination of reducing calories
  consumed and by burning additional calories with
  exercise. Aerobic exercise strengthens the heart
  but can also be used as a valuable tool in body
  fat reduction. Exercising at a slow or moderate
  pace is great for a warm-up but not a very
  effective calorie burner. The calories burned
  during moderate paced exercise are minimal,
  hardly worth your time and effort. Intensity is
  the key factor for increasing your metabolic
  rate. Intensity is defined as 75--85 of your
  maximum heart rate, by using a measure of
  perceived exertion, you shouldn't be able to
  carry on a conversation once you are in the
  target zone. By increasing your metabolic rate
  you not only burn more calories during exercise
  but you continue to burn calories at a faster
  rate after the exercise is over. If you train
  intensely you also increase your use of fats
  during recovery.

4
Introduction To Fitness

• There are three components of fitness each
  playing an essential role to your success. We
  will discuss the diet first. Most people can lose
  weight by reducing calories without exercising.
  However nobody ever keeps the weight off through
  dieting alone. Let's say you lose 10lbs. by
  restricting the amount of food you eat.
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• Of that 10lbs. you would have sacrificed
  approximately two pounds of muscle. So What ?
  Doesn't sound like a big deal. The problem begins
  when you return to your normal eating habits
  because let's face it nobody can starve them self
  forever. When you regain those 10lbs. the two
  pounds of muscle is now replaced with fat.
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• Repeat this cycle a few times and you now have
  lost your shape and lowered your metabolic rate.
  This practice is commonly referred to as Yo Yo
  dieting and is a major contributor to the obesity
  crisis today. A calorie restricted diet should
  only be used in conjunction with a muscle
  preserving/building program in order to maintain
  an even increase your metabolism. A healthy diet
  consists of frequent meals/snacks utilizing a
  wide variety of foods. The average person needs
  about 1500 calories per day to function properly.