Expert: Daphne E Brown MS CPRP - 7/29/2004

Question
I am confused about aerobic exercises. I read that when doing aerobics (jumproping works for me; cannot afford machines, not sure exactly which one really works, do not have time to jog, or other outdoor aerobics). I read that my "goal" in aerobics should be 20 beats per 10 seconds.

I easily reach that goal with jumproping, but it is so intense; I can only jump for 60 seconds, pause, jump again for 60 seconds, pause, then jump again for 60 seconds. About the time my 15 minute break at work allows; I do this twice a day; 6 minutes total.

During my 1/2 hour lunch I do a variety of light, then heavier, then heavier, then heavier, then heavier, then finally heavier weights, 20 times each. I find that my heart beat also goes 20 beats per 10 seconds when doing weights. I also include lunges, squats.

I am not sure what the difference between aerobics and weightlifting is; they both get my heart up to 20 beats per 10 seconds.

And I walk up and down a 1-story stairs each day. About 4-5 times a day. For about 6 months now. I still am out of breath when I reach the top of the stairs, but I now can walk very fast up the stairs, sometimes can walk up every-other-step. Is this the right idea, or should I walk real slow, as I did in the beginning?
I walk with my foot front, not my heels. I think this helps build up the leg muscles. Again, I am not sure.

My goal is to loose 85 lbs at 1-2- pounds per month. I have modified my diet a LOT, but the dieticians I wrote to did not answer this one; what about processed foods, such as mayo or peanut butter? Can I eat them occasionally, or not at all?

I eat on a budget, so the dieticians advice really helped me.

Thanks for your time. Look forward to hearing from you.  

Answer
***Suggestions offered here may or may not help you in your particular situation.  Always consult with a physician before changing or adding and exercise/nutrition routin***

Hi David.
You left out one really important piece of information about yourself---your age.  But I'll answer your questions.

****I am not sure what the difference between aerobics and weightlifting is; they both get my heart up to 20 beats per 10 seconds.
I don't know what you are basing your heart rate information on, but usually aerobic exercise refers to cardiovascular endurance exercise--using the constant motion of mainly your legs to keep your heart rate up over a certain amount of time.  Many health experts offer many ideas about this.  Weight lifting usually referes to exercise targeting muscular strength, using enough resistance to fatigue a certain muscle group to the point (or almost to the point) of failure.  Weight training is usually "stop and go", however, during the actual execution of the exercise, your heart rate can go up.   120 beats per minute seems rather LOW unless you are over 60 and/or have health issues.

****Is this the right idea, or should I walk real slow, as I did in the beginning?
I am a firm believer in getting as much physical movement in as possible.  Whether you walk or run up/down stairs, it's better for you than taking the elevator, unless you are medically ill or you have biomechanical/joint issues.  Then you would see your doctor.

****what about processed foods, such as mayo or peanut butter? Can I eat them occasionally, or not at all?
At Pritikin, we strongly discourage any processed foods and high fat content foods.  Freshly ground peanut butter with no preservatives or additives is great in small amounts (check the label) like a snack of apple slices smeared with a little peanut butter.  Mayo is almost pure fat.  Try nonfat yogurt or nonfat sour cream as an alternative.

pritikin.com
acsm.org

Hang in there with your fitness and health goals.  Good luck!!  Sincerely, Daphne