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22 Exercise Its NonNegotiable（第2页）

Ifit'sbeenalongtimesinceyoudidanyvigorousactivity，Iurgeyoutogetsomeprofessionaladvibothyourdodacertifiedfit'simportantthatyoustartslowlyaostretch，andioavoidinjury。Youalsomaywanttotryarampolihisisageoiressonyourbonesandsendasigebraetolaydownmorecalgthestress-bearingplanes。

Exercisesuchaswalking，golf，doublestennis，horse-bag，ping-ponganddanildlyihepumpingaofyourheart，buttheyarestilltremendoususforaformernonexerciser。Ifyoufallintothatcategory，walkiwaytobegin。Iknowmanyofmyreadersarepeoplewhohaven'twalkedmorethantwobloyears。ThesealetheindividualswhowillhowtheyfeelWalkfiveblotrysix。

Ifit'shardonyoutoday，takefortihatthestiffnesswillease，ywillimprendorphinswillbereleasedintoyourbody。Andbeforeyouknowit;you'Hbewalkingamile。Movingdwillfeelgood—it'sactuallywhatyourbodywasbuilttodoandwaherdesignusforoursedeyle。AnaerobicexerytypeofphysicalraCtivitythatisn'tsignifitlyaerobicludesexercisethatbuildsmusclemass，suchasweight-liftingaypessuchasresistanetrics。Buildingmusclemassdoesnotmeanbeihosebulgingbodybuilders。Ifyoukeepatit，youwillbegintonoticeagradualsgtakingpladeryourskin—andIguaranteeytolikehowitlooks。Butifvadriveyoutotakeupsomeweight-beatingexercise，maybethefearoffrailtywill。Itisthistypeofexercisethathelpsstaveoffthelossofbohatapaniesaging。Thisiswhyresistarainingissoimportaeoporosis。

&h

You'veprobablyheardofmarathohereliteathletesinhalinggargantuanamountsofpastabefes，ofteoas&qu。"Itturnsoutthat"fat-loading"maybemoreeffective。Morestificresearchisrequired;however，studiesonbothanimalsandhumaedthatafat-richdietmayindurance。A1994studyparedtheeffectsofahighcarblow-fatdietandahigh-fatLow-carbdietontwogroupsoftrais。Duringhigh-iyexercise，thegroupsperformedequallywell;duringproloensityexerdurancewassignifihahecythehigh-fatlimen?Twootherstudlesonhumaingdietaryfatfromfifteeoforty-twopercreasesmaximumoxygenptionandey。Myreviewofthepublishedresearchsuggeststomethatiaryfatmaybebenefiotealsoforphysidurance。

HowYouringHabitsWillHelp

Onlow-fatandlow-caloricdiets，peopledoseriousharmtothemselvesby。Whenthebodyisn'tgettingenoughproteinfromfood，itturnstoitsonlysour-dietaryproteihebodywillactuallybegintoeitsowhymuscletissue，Ifyouthinkthishappensonlytpeopleindevelopingtries，y。Doyouknowsomeoshalfabagelandfruitforbreakfastandasaladasodaforlundthehegymfightafterwork?Whereisherbodygoingtofiofuelherforthoseforty-fivemihestair-gmae?Itwillturntotheverymusclesshe&#tobuildahefatcellsshethinksshe&#。

&herbeofatrolledutritiramisthatyourmetabolismwon'tgointostarvatioartexerg。siderthis:Whecaloriesandincreaseexercise，yourbodyreactsjustasitere。Asfarasyourbodyknows，itthinksthere'safamineg&'ngonoutthereand—byunfortunateebearmustbegyouatthesametime。Yoesintosurvivalmodeandwiselysendsoutanall-Systemsalerttoserveresources。Itliterallytumsyourmetabolismdownanotch。

Ifyouinsteadgiveyourbodyalltheproteinandfatitdesires，yourbodywillknowthaifoodisplentiful。Itwillthey，walking，stair-gorbidleaveyourmetabolismtohumalong，aepupitspace。

FindYourfortZone

Beforeyouembarkonanynewexereiseplaoeonsuityourphysi。Thatdoheseplansandfidescribesyoubest。Orworkupanindividualizedprogramwithyourphysioracertifiedfitrainer。You'llomeasureyourpulseaswellascalculateyetHeartRate（THR）zo;FindYetHeartRateZo;onpage298。）

PLAN1:JOHNNYGOLIGHTLY

Criteria:

·Youareeof50。

·Yourbodymassindex（BMI）isgreaterthaheBMIChapter13）。

·Yourtlevelofphysicalactivityiseitherle。

·Youhavebeehheartdisease，diabetes，hypertehmaorseverearthritis。（Again，youmustgetaphysi'sappriningthisexer。Seealso"Safetypages297-298。）

oreactivitiesfromorsimilartotheoedbelowae>

·Walkingonaflatsurface

·Leisurebig

·Basicstretg

·Yoga

·Lightswimming

·Begieraerobicreaseyourworkouttimebythreeminuteseachweek，andaddathirddaywhenyoureachweekthree。

PLAN2:LIGHT'IV'LIVELY

Criteria:

·Youare35to50yearsold。

·Yreaterthan30butlessthaheBMIChapter13）。

·Yourtactivitylevelisminimal。

oreactivitiesfromorsimilartotheoedbelowanddothemforfifteehreedaysaweek。

·Brisk>

·Lapswimming

·Trainingusiier

·Low-impactaerobics

·Hiking

·Tennis

·Begiialarts

·Dang

·Rig