Peripheral fat stores may be subcutaneous (under the skin) or intra-abdominal. Releasing fat from peripheral stores is termed lipolysis- intramuscular fats are in the form of triglycerides.

During exercise all four sources are utilised. Which is used depends on

• The intensity and duration of exercise
• The training status of the muscles
• The general diet- percentage of fates and carbohydrates
• The time interval between the last meal and exercise.

In addition to during the exercise, after exercise energy expenditure remains higher than following a period of rest.

Exercise itself induces hormonal changes that impact on the fuel utilised and food intake.

Fats require more oxygen to burn than carbohydrates- so in high intensity exercise more carbohydrates are burnt – in low intensity exercise when oxygen supply is maintained fats are the fuel of choice.

Our resting oxygen requirement is 3.5ml Oxygen/Kg Body weight / minute -referred to as 1 MET.

The act of eating, desk work, driving your car doubles that requirement to 7mls Oxygen/Kg Body weight (2 METS) - average daily activity 3-4 METS, hard squash game 13 METS and so on.

Increasing exercise increases heart rate and oxygen consumption – until there comes a time when you are unable to increase heart rate and oxygen consumption is maximal and anaerobic metabolism occurs (VO2Max).

The anaerobic threshold (AT) commences at about 75-80% of your attained maximal heart rate.

At rest you are at about 5-8% of VO2max. A comfortable walking pace is 25%VO2max, 40%VO2max is known as “fat burning zone”, 45-70% as the aerobic training zone and 70-75%VO2max is high intensity at which stage reliance on carbohydrate fuel is high and lactic acid is produced.

As intensity of work increases so does lactic acid levels and muscle failure in the untrained occurs.

Assuming that we undertake exercise without a pre-exercise meal then the following fuels are used as exercise increases.

Work Intensity Fuel Used Source Calories

Low Fat Peripheral 85%
Glucose Blood 15%

Moderate Glucose Muscle 30-50%
Fat Stores 50-70%

High Glycogen Muscle 75%

During walking a high percentage of fat is used although caloric consumption is low (3-6 calories per minute). 1gram of fat yields 9 calories.

One hour of walking requires 360 calories (85% fat) ie 306 calories = 34 Grams fat.

Traditionally recommended diets contains 50% carbohydrate, 30% fat, 20% protein. The writer believes that this carbohydrate level should be reduced to 40% or less in order to prevent the epidemic of obesity, glucose intolerance and type 2 diabetes.

As working muscles use 85% fat for energy after 20-30 minutes of this exercise level circulating fat levels are reduced.

To restock circulating fat levels adrenaline and noradrenaline are released which causes fat cells to breakdown and release fats into blood stream (Lipolysis).

Carbohydrates in the diet however release insulin which opposes the action of adrenaline and noradrenaline.

As work intensity increases both fat and carbohydrate burning with carbohydrate percentage increasing, overall fat consumption continues to increase.

Working muscles require more oxygen – therefore more blood – increases heart rate.

Muscles are only about 25% efficient in terms of work. The remaining 75% of calories are lost in sweating.

Shunting of blood to skin to dissipate heat reduces the amount of blood supplied to peripheral fat stores so muscle begins to breakdown its own fat stores.

Although contributing only 25% of calories maximum total fat burning occurs at higher intensity of exercise (75% maximum heart rate) as more total calories are required. The longer the exercise takes the more fat is burnt as glycogen stores become depleted and less glucose is produced

Carbohydrates in the diet result in insulin release (to metabolise the glucose).

Insulin opposes the action of adrenaline and noradrenaline and is antililypolytic shutting down fat release and promoting fat storage in peripheral cells.

As carbohydrate in food stimulates insulin production it is preferable to exercise in the fasting state if weight loss is your main aim and indeed to continue to fast after exercise.

The Post Exercise Period

After an aerobic session of exercise more oxygen is consumed than occurs after a period of rest. Fat burning provides the bulk of the excess oxygen consumption.

The greater the exercise intensity the greater the degree of increased fat burning during the post exercise period which may last up to three hours.

Exercise levels that deplete glycogen stores results in the body repleting these stores after exercise and not using carbohydrates for fuel with the body continuing to burn more fat.

When undertaking high intensity exercise the oxygen requirement of the muscles outstrips the supply, the muscle changes its metabolism and energy is produced without oxygen (anaerobic metabolism).

Under anaerobic conditions muscle metabolism increases lactic and pyruvic acid. Accumulation of these acids in the body can be dangerous to the heart.

Lactic acid is removed from the blood by

• Working muscles buffering themselves
• Liver removing lactic acid and converting it back to glucose
• Non-working muscles may take up lactic acid using it for fuel and conserving glucose
• Heart can use some lactic acid for fuel

Under lactic acidosis the heart does not respond to endogenous or exogenous catecholamines.

A novel form of exercise (Neocardial exercise) maximises the burning of fat whilst protecting the body against the dangerous build up of acids.

By utilising short periods of high intensity exercise (3 to 5 minutes) interspersed with one minute of low level of work lactic acid accumulation is minimised.

The high intensity work level increase fat burning and the heart conditions better at high intensity anaerobic work.

This form of exercise allows you to lose weight without dieting - however caloric restriction will increase weight loss. It is not suitable for diabetics or the non obese.

Dr M A Neaverson
Copywrite 2006 Neocardia

The system caters for all adult age groups, whether it using workouts that promote muscle building for athletes, body toning exercises to enhance that glamorous look, or training schedules that can correct the bad posture that leads to spinal and other related problems.

Irrespective of age and physical disabilities the practice of the appropriate Pilates exercise schedule can be life enhancing to those that are prepared to take the trouble to explore the variety of benefits and routines that are offered by the system and then act upon the most suitable for their circumstances.

These can vary between as little as fifteen minutes a day, perhaps to alleviate a painful back condition to a full scale regime to improve and enhance a sporting aspiration.

Pilates is not only a physical improvement system but also has an important psychological input.

Joseph Pilates believed that an individual�s mental attitude to the fitness and development of the physical body was as important as the exercises and training to which it was subject. In other words having the right mental attitude to whatever you want to achieve with your body.

There are a number of inexpensive devices that will help with the Pilates experience but essentially the Pilates system is a �hands on� opportunity to improve those areas of the body that only you feel has the need to benefit.

Joseph Pilates, Born in Germany in 1880, was a fitness and exercise enthusiast who toned his body to a peak of physical condition. He was an accomplished skier, gymnast, diver, involved in martial arts and a trained nurse.

He worked in Britain as a boxer and circus artiste before the outbreak of war in 1914 and was interned for the duration with other prisoners of war on the Isle of Man.

He began to investigate ways to restore the survivors of the 1918 flu epidemic (that led to the death of more people than the Great War), to fitness and developed an exercise regime that could be carried out in an isolation area. A key item of Pilates equipment is based on a hospital bed.

After the war he trained Max Schmelling, the German world heavyweight boxing champion, and other boxers before emigrating to the US and opening a training workshop in New York in 1926. Of the 500 precise exercises that Pilates developed, perhaps the best known are those that have proved successful in alleviating spinal problems by correcting bad posture that leads to spinal misalignment.

Today exponents and practitioners have carried on developing exercise and fitness practices based upon Joseph Pilates’ philosophy and formula.

Explore the Pilates system, remember it has worked for countless others, if you have the dedication it will work for you, whatever your physical aspirations are there is a Pilates system that could benefit you.

Benefits

Posture improvement

� Alleviate back pain

� Tone your body

� Enhance your energy

� Be fit and healthier

�Get the body you’ve always wanted � Look younger

Jaks Lloyd is a former photographic fashion model. She now lives in Spain and indulges her creative talents by writing and building innovative authority websites.

http://www.hotexercise.com http://www.eyebeautytips.com

The truth is, I am often lazy, but I was also bored. Maybe if I felt I didn�t HAVE to walk or HAVE to go to the gym or whatever else was on my have-to list, I wouldn�t dread or put off doing it. Every day I would talk myself into doing it; then I would slack off. Then one day I would say to myself, �you have to do this� and I was on again. It was a never- ending cycle of �will� verses boredom.

One day my husband, Jim mentioned that our back yard would be so much more attractive without those bushes in front on the fence. (I don�t know what kind of plant it was but the previous owner obviously thought that the plants were pretty.) When Jim mentioned this, I felt guilty. When our four daughters were growing up, I was busy sewing, cooking, taking them to activities and keeping up the house along with a part time job. So I never had time to acquire an interest in the outdoors. Now, being a free- lance writer and my own boss, I knew there was no excuse for my not helping in the yard.

I donned by old clothes, put my gloves on and ventured into a new world. At first, I started just cutting down the huge bushes. After a couple of sessions, that was done and now for the real thing. (I don�t think Jim thought I would even last one day and neither did I,) I got the hoe and shovel and had to dig about 8 inches for these gigantic roots. They are huge and funny-shaped. They look like bones of a giant. I wondered what the neighbor’s thought, since they look like huge bones and I am always digging in the back yard?

The first yard session, I could only last about 30 minutes. The Florida heat combined with the fact that I wasn�t drinking much water just about did me in. I sat on the back porch, wiping my brow and realized this was going to be a definite challenge. Drenched with perspiration and dirty, as I made my way to the shower, I vowed to try again the next day.

Yep. You�re right. The next day I was really sore. Those muscles I used for digging and pulling were sore. I made my way outside, anyway. Those roots were not going to get the best of me. This time I dug and pulled for about 45 minutes. I was so tired; I had to leave the roots that I had already dug up on the ground for the time being. They were huge and very heavy but there was a slight twinge of satisfaction that some of the roots were up.

I began to notice my energy level was increasing. After working in the yard, I would shower, drink my water and be ready for housework, errands or better yet, my writing.

Jim told me to drink my water BEFORE I went out to work in the yard. That little piece of information helped me tremendously.

Today I am about 75% finished with my root job. Every session I have with �pulling up the roots� becomes more enjoyable. Strangely, I can�t wait to get out there each day for my challenge with the roots. It is kind of like finding Easter Eggs. I want to find one more huge root and pull it up. Consequently, every session I last longer. I have added weeding and pruning to my outdoor activities.

There is something about pulling up those stubborn, heavy roots with my hoe that makes me excited. I know that sounds silly, but it is true. Something about pulling those weeds from the ground puts me in tune with the universe. I have always snickered when I heard others say this about gardening, but I find it is true for me. Pruning and clipping � I just love�.I almost go overboard. Jim will tell me that I don�t have to cut everything so short! And picking up the magnolia leaves each day on our patio brings pure joy.

Now, if I want to take our dog, Sunny Bear for a walk in the evening, it is pure joy. It is something I don�t HAVE to do. I already have done my exercise. And yes, I still do my weights, but I feel that all the pulling that comes with digging and hoeing does the job.

I taught aerobics and pool classes for three years. I did about 10-12 classes per week, but I can assure you, I feel that gardening is just as beneficial. I know you are supposed to do some kind of aerobic exercise at least twice a week, but I can tell that my heart is getting a work out and I am getting more muscle mass.

One day, I was surfing the net for links for my site, and I came across this article, which convinced me that I was right about gardening being beneficial for body and soul.
I found a calorie burner calculator http://www.kraftfoods.com/kf/HealthyLiving/. Put your weight in, the amount of time, and kind of exercise and it will show how many calories you have used. According to this calculator, when I do my hardest yard work for 120 minutes, I use 726 calories! Yeah!

Read more good news about this on an article by Jeff Restuccio called, National Gardening Exercise Day, which was June 6th. http://ritecode.com/aerobicgardening/exerday.html. It not only reinforces the fact that gardening can be an aerobic exercise, but has tips on stretching, cool downs and techniques on posture while gardening to produce the best results. I am so excited! Mr. Restuccio has also written a book, Fitness, the Dynamic Gardening Way. I can�t wait to read it.

Did I also mention that gardening is good for the mind and soul? I feel so much better. I found some back up for this emotional, feel-good phenomenon, as well. Did you know that gardening lowers blood pressure, reduces stress and muscle tension. In fact, according to this article, just looking at a picture of a garden reduces stresses, heartache and losses in our life. This article, Grow Better, Feel Better, Garden Longer is by Karen York. She is the author of Holistic Garden: Creating Spaces for Health and Healing. Draw your own conclusions when you read: http://www.gardenforever.com/pages/artYork.htm. I realize I need to go out and pull up some more roots. My roots are calling me���Fran Larson http://www.goodcharacterpress.com/ and http://www.writing-write.info

They key question for every baby boomer whose keen to remain fit is -

“How can I improve the fitness image of my fellow baby boomers and exercise in a way that encourages me to hang on to my new fitness lifestyle?” You can use the following suggestions .

They’ll change forever your view of exercise programs.

1. Do Not Expect to Look Like Mr Universe Overnight

In fact the truth is you may never look like Mr Universe with a shiny six pack of abs.

And that’s OK because baby boomers and exercise success are not measured just by the size of short term muscle development.

It has much more to do with how you feel about yourself as a regular exerciser. It’s important you feel good about yourself as you can already see yourself with a new improved body. In your heart you know that is manifesting slowly. Even as you begin with a medium paced 30 minute walk in the park.

Be a part of the growing group who say - “We are fitness motivated baby boomers and exercise program development begins with our positive mental attitude”

Choosing the right attitude and hanging on to it helps you feel good about yourself long before the development of new muscle tone.

2. Exercise with Like Minded Baby Boomers

You will have a much greater chance of success with your new program when you choose to seek out and find like-minded baby boomers and exercise two or three times a week with them.

The truth is you need the support of other baby boomers. Especially those who feel good about themselves in their new fitness program.

You can encourage one another. You can make yourself accountable to them for your progress.

You can have them measure your fitness development progress. Remember what you can measure you can control and what you control you can always improve.

You don’t need to slow down your progress by relying upon yourself to keep up the best pace in your exercise program.

You will be amazed at the outcome as you trust another baby boomer and exercise as if they are your personal trainer with your best interests at heart.

Because you are team mates you can focus much better on improving quality of life for both of you.

3. Exercise at a Pace That You Can Maintain for the Rest of Your Life

Your pace set by fellow baby boomers and exercise regimes that they call on you to stick to will be something you will need to spend time getting agreement on.

You will need to have honest and open communication with them as you share any medical history that require a modification of your program. Tell them of cardiac complaints or any diabetic challenges you may have had in the past. Discuss these issues also with your doctor.

In review then, with your team of baby boomers and exercise schedules tailored to your needs, you need to remain in agreement that your new program is centered on the three point list of expectations.

Firstly you don’t expect to look like Mr Universe overnight, you need always to exercise with like minded baby boomers, and finally you need to exercise at a pace that you can keep up and one that you want to maintain for the rest of your life.

You will be blessed with an extension of years beyond your imagination and you’ll find yourself
enjoying leisure activities that amaze younger members of family .

Your team mates will begin thinking of you as one of their baby boomer and exercise “success stories”

Enjoy your new improved quality of life.

Copyright � Kenneth Little

Kenneth Little is a writer, teacher, public speaker and the publisher of a re-released classic - in a revealing ebook- that will show you how to get the best of health and wealth out of all your future years. Find more on this at: http://www.Young-at-Sixty.com

True success will be yours no matter what your age. Amazing “How I Became Young at Sixty” brings renewed strength to your body, hope to your mind and increased prosperity to your lifestyle.
You Can Get your Free ebook “How I Became Young at Sixty” by going to
http://www.Young-at-Sixty.com/get-your-f-r-e-e-ebook.htm

First off, don�t sleep through or ignore the in-flight video on how to stretch in your seat. These stretches are very important especially when you are traveling overseas. Trust me it helps, and will make your arrival more comfortable and enjoyable. When I do not stretch during a flight my body will feel stiff and tired upon arrival. Look at it this way, what do you have to lose, it can only help. Many people are so bored on the flight it will give you something to do, or look forward to. Many people look forward to the beverage and meal cart, so you can even stretch while waiting for those. So do it! Your body will thank you for it.

-Drink plenty of water before, during and after the flight. Stay hydrated. -Limit or eliminate caffeine, especially if you would like to get your body acclimated to the new time zone. -It will make it easier when traveling to a different time zone to set your watch to the correct time of the place that you are traveling to as soon as your board your flight. If it is night time at your destination, try and sleep on the flight or if its day time stay awake. It is important to get your body on the new schedule as soon as possible. -Don�t cross your legs for extended periods of time while flying. I understand how difficult this is to do. But it is very important to keep the blood circulating through your body, and especially your legs, so that the blood doesn�t pool up. This will avoid soreness, fatigue and will help you adjust more quickly and avoid blood clots. -Be sure to get up and walk up and down the aisles a few times while flying, not just to use the restroom.

Simple Stretches to Do While Seated On the Plane

Neck: Relax your neck and let you head drop to your right shoulder, and hold for five seconds. Let your head drop to you left shoulder, relax and hold for five seconds. Roll your head to the front, relax and hold five seconds, and then roll your head to the back, and hold for five seconds. Next, slowly circle your head around to the right, and then to the left.
Upper Body: Reach your hands over your head (being careful not to hit the passenger in the seat next to you). Put your hands together and reach towards the ceiling of the plane, then stretch them up as far as you can in order to lengthen your spine.

Shoulder Shrugs: Lift your shoulders up towards your ears, hold for five seconds, and then lower and repeat five times.

Shoulder Rotations: Raise your shoulders towards your ears and roll them in a clockwise circular motion. Then reverse and roll them in a counter clockwise circular motion.

Leg Lifts: With your knees bent while seated lift your foot off the floor at least six inches. Repeat twenty to thirty times for each leg.

Ankle Rolls: Lift your left leg and roll your foot in a circular motion to the left, and then to the right. Repeat with your right ankle.

Foot Lift: While keeping both feet together and on the floor of the plane lift both heels off the floor, keeping the balls of your feet on the floor, repeat twenty to thirty times. Then lift the balls of your feet up, while keeping your heels on the floor. Repeat twenty to thirty times.

Remember these tips, and stretches will help to make your travel arrivals and returns more enjoyable. Have a great trip.

Kimberly Jamieson www.healthypainfreeliving.com Has achieved success in living and maintaining a healthy fit lifestyle and has helped thousands achieve this success by using her fitness, diet and lifestyle tips.

Years ago, when doctors told people to get out and exercise, they took up swimming, jogging, tennis or weightlifting. But today, people seem to be too busy fit exercise into their schedules. Who can devote an hour a day, plus driving time, to a tennis court, track, golf advice and instruction, gym or swimming pool?

Meanwhile, we incorporate more time-saving measures into our daily routines. We park in high-rise garages and take elevators. We build fences rather than take dogs for walks. We install backyard pools for taking dips instead of swimming laps. And we maintain that back yard while sitting on a mower instead of pushing one.

Today, more than 60 percent of American adults � not to mention children � don�t get enough exercise, according to the American Heart Association.

Yet reversing that trend may take less effort than medical experts once believed. As little as 15 minutes of exercise a day will lower heart disease risk because exercise appears to be cumulative, said I-Min Lee, lead author of the study published in the Aug. 29, 2000 issue of Circulation. �We should aim to do two 15-minute sessions each day, or expend 150 more calories a day.�

�These data clearly indicate that physical activity is associated with decreased (heart disease) risk� by 10 percent or more, Lee wrote in the study.

The study corroborated a 1996 U.S. surgeon general�s report that said the benefits of exercise can be gained a little at a time because it all adds up. In other words, you get the same health advantage with 10 minutes of exercise three times a day as you can with one 30-minute session.

This research claims health benefits accrue with moderate exercise. Further, most advice calls for moderate exercise adding up to about 30 minutes a day, three to four times a week.

So what specifically is �moderate� exercise?

Like Lee, the National Institutes of Health define moderate exercise as roughly equivalent to physical activity that uses about 150 calories of energy per day, or 1,000 calories per week.

�I usually tell people that an effort equivalent to walking three to four miles per hour is considered moderate,� Lee said. �So they can mark out a one-mile course and try to walk that in 15 to 20 minutes. The effort they expend is approximately moderate.�

�The key to the link between exercise and health is consistency,� said Dr. Bryant Stamford, an exercise physiologist who directs the Health Promotion and Wellness Center at the University of Louisville, Ky. �Do something every day and try to burn off at least 150 calories.�

Here are some examples of moderate exercise that will burn 150 calories.

Your body will tell you when you are reaching a moderate amount of exercise:

An increase in your heart rate is a good indicator that your activity is benefiting you, according to Stamford and Steven Keteyian, program director for the Henry Ford Heart and Vascular Institute in Detroit. Look for a noticeable increase, but not enough to make your heart pound.

Another indication of moderate exercise is an increase in breathing rate, the experts said. But if your breathlessness is uncomfortable, you have overdone it. �You should be able to carry on a conversation fairly easily while exercising,� Keteyian said.

Moderate exercise also will cause a light sweat, Keteyian said. The common denominator here is comfort � get active just to the point of discomfort and not beyond, and keep that up for at least 10 minutes.

�Your body doesn�t differentiate between exercising and raking leaves, exercising and washing your car,� Keteyian said. �Whether you run five miles, shovel snow or take your dog for a walk, your body sees it all as exercise.�

Ken Savage is a Webmaster who writes about what is going on in the Tech industry usually days before it breaks to the rest of the world. He can be found at www.kensavage.com He’s also a leading writer within the technology aspects of Diabetes on www.battlediabetes.com