If the sort of exercise you are planning to do involves truly vigorous bursts of energy, you should spend 5-10 minutes warming up your muscles. The best warm-up exercises are gently aerobic: jumping jacks, jogging in place, bicycling, or anything else that gets your blood moving. Start slowly, easing your body into high gear. Just as you wouldn’t start a cold car, slam it into gear, and then roar down the street at 60 miles per hour, you don’t want to leap right into your exercise routine.

Also, as part of your warm-up, you should do some stretching exercises. Again, start gradually and work your way up to a full stretch.

To achieve maximum effectiveness (especially if you are seeking to become competitively fit) your total exercise session should last at least 30 minutes for maximum fat-burning and cardiovascular-strengthening effects. Obviously, if you are in training for a particular sport, you may need much more time than this. No one can compete in a marathon by training for only half an hour a day! But athletic training is not the subject of this book; I am talking merely about weight loss and healthy living. For that, you do need to exercise. As I have emphasized before, all increases in your exercise program are helpful if you are also eating a little less and taking Chitosan. However, for optimum fat burning, your exercise sessions should last for at least half an hour. Some patients ask me why 30 minutes is the magic number for burning fat. Why not 3 separate 10 minute

During times of intensive exercise involving a short burst of intense energy (for example, while dashing 100 yards or lifting a heavy weight), the muscles primarily use glucose for fuel. But if the exercise continues at a lower intensity for some time (as it does in swimming, walking, or jogging) the body eventually switches to fat as its primary fuel. Aerobic exercise encourages the switch because it provides the muscles with oxygen, which is essential in the fat-burning process. However, before the switch occurs there is a time gap while your body decides whether the exercise counts as a short burst or as an extended, fat-burning effort. Most experts today feel that this gap may be anywhere from 5 to 15 minutes. Thereafter, the body burns fat. I believe that 30 minutes is a reasonable minimum time for exercise to continue and for a meaningful amount of fat to be used up—although 45 minutes or even longer is better, provided you enjoy it enough to be able to work out that consistently.

However gradually you start increasing your exercise, your efforts will almost certainly gain momentum. As time passes and you decrease your food intake—partly by cutting down and partly by taking Chitosan—your energy level naturally rises and you become more active. And that makes longer and more vigorous aerobic effort both easier and more enjoyable. You slowly get hooked on one of the few addictions that is good for you.

But there is more good news to come. It is that once aerobic exercise has become a regular part of your life, its benefits just seem to snowball. The more aerobic exercise you do, the more efficiently your body will burn fat. (That’s because it becomes better at delivering oxygen to the muscles. The presence of oxygen makes it possible to use fat as a fuel source.) So, in effect, you can turn your body into a fat-burning machine just by exercising aerobically 3-4 times a week. And soon you won’t just be burning fat only during exercise sessions—you’ll be burning some fat all the time.

When you’ve completed your aerobic exercising, it’s important that you always do a short cool-down. You don’t want to get your heart going at its peak rate, then suddenly stop dead and go sit down. Instead, you should gradually bring your heart rate back down to its resting level. You can do a cool-down by performing a scaled-down version of your main exercise. (For example, if you’ve been jogging, jog very slowly in place.) Walking at a moderate pace is a good cool-down exercise. You’ll also find that the cool-down is an excellent time to stretch more

vigorously to help you stay limber all day (which, in turn, will make
you more likely to move around more—and so burn off more calories). Your muscles, now warm, will be much less likely to strain or tear.


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