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Fitness 101: Strength Training and Aerobic Activity
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Last week we talked to Brian Barkley of Functional Conditioning about how to find energy and motivation to start a health and fitness program. Today, Brian talks about the importance of aerobic activity and strength training.
Q: Brian, can you explain in simple terms what exactly is metabolism and why our metabolism rate is important?
BB: In layman’s terms, the definition of metabolism is the rate that your body burns calories. Think of 
your metabolism as a big furnace. If you pay no attention to physical activity or diet, your metabolism won’t burn calories very fast at all; its like a cold furnace with no flame or at least not enough of a flame to warm a house. If you are on a ‘lose-weight fast diet’ your metabolism is tricked into burning calories very quickly, but, sort of like throwing gasoline on a fire, there’s a lot of flames but the fire dies down quickly too. To keep a consistent and healthy metabolism, you want to have a regular and consistent fire burning in your furnace.
The metabolic rate for each person is different and depends on several factors including age, gender and genes. With new clients, I will perform simple metabolic test in which the individual’s caloric burn rate is calculated from a measurement of oxygen uptake. This test will help us to gauge one aspect of their current fitness level before we start building a customized lifestyle fitness program.
Q: What are other ways to increase your metabolism?
BB: There are two proven ways to increase and to regulate your metabolism at a consistent and healthy level: aerobic activity and strength training.
Aerobic Exercise
Aerobic exercise will burn fat and calories and is a necessary part of your fitness program. Doing some type of physical activity for 30 minutes 3-4 times per week, you will improve your capacity for burning calories and I guarantee you will also feel more energized throughout the week.
Some typical aerobic exercises include walking, running, jump roping, swimming, biking, sports like soccer, basketball or other activities where your heart rate is increased regularly for a long period of time. The great thing for us living in Colorado is that we have a terrific year-round climate that allows us to exercise outdoors regularly. But many effective exercise machines have also been developed for aerobic activities such as treadmills, stationary bikes and elliptical trainers which offer a comfortable, low-impact exercise activity that almost anyone can do.
As you progress in your fitness program, you’ll be able to feel and understand better your own metabolism. For example, many of my clients as they progress, want to boost their metabolism and add spurts of intense exercising like sprinting. This can crank your metabolism up to five times longer than with easier work outs. But for beginners, simply try to break a sweat in an aerobic exercise that is most comfortable for you.
Strength Training
Strength training will help to build lean muscles and the more lean muscles you have, the higher your metabolic rate will be and the more calories you will burn.
After age 20, most of us lose about a half pound of muscle a year and by the time we're 65, we will have lost 25 percent of our peak strength. But most muscle loss comes from not using your muscles enough as you age, rather than aging itself. Using your muscles regularly will help them stay strong 
and firm, regardless of age, an important reason to regularly strength train throughout your life. Studies have shown that men in their 60s and 70s who strength train regularly have muscles that look and perform as well as inactive men in their 20s and 30s.
For beginners, instead of simply going to a gym and lifting weights or buying expensive weights, find a trainer or a friend who can help you. Often, I suggest beginners use inexpensive resistance bands, a simple and efficient way to start your strength training program right from your home. There are numerous strength training exercises that you can do using these simple bands. High performing athletes use these bands on a regular basis and it helps eliminate a lot of the intimidation of strength training, particularly for beginners. Use the resistance bands with handles, but be wary of the cheap bands you might find at bulk retail stores. I recommend and sell the high quality exercise resistance bands for beginners. Go to www.functionalconditioning.com for more information.
Next week – 10 ways to stay healthy during the holidays
About Brian Barkley
Brian Barkley is recognized as one of the top experts in the health and fitness industry who knows the .JPG)
difference between quackery and what really works. Brian holds a degree in Applied Science (AAS), Sports and Fitness Technologies and is a certified Health and Fitness Instructor with the American College of Sports Medicine (ACSM) and with the National Strength and Conditioning Association (NSCA). He has been featured in Esquire Magazine, The Rocky Mountain News, The Denver Post and Colorado Parent Magazine. He and his clients' successes have been featured on CBS national news, KUSA channel 9News, KCNC News4, as well as other television stations nationwide.
Are you looking for a trainer to help create your own personal plan to health and fitness? Whether you are just starting out or if you or looking for a new trainer, Brian Barkley and his trainers at Functional Conditioning can help. Go to www.functionalconditioning.com or call 303-467-7954 for more information. Mention Andrew Hudson's Jobs List and get a special introductory discount.
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