Key #4 Exercise

You knew it was coming…the dreaded "E" word. Exercise is the fourth element of the ZonePerfect Nutrition Program. But don't worry, we won't ask you to join a gym or buy a treadmill.

Any exercise, even a simple brisk walk, will do. Exercise lowers insulin levels. It usually takes about 30 minutes of continuous exercise to maximize the insulin lowering benefits. To guarantee utilization of stored body fat (in addition to carbohydrates) as a fuel source, you should be in the Zone. A Zone meal or snack before and after your workout will accomplish this. A ZonePerfect bar is designed to help trigger the burning of body fat during exercise. A Zone meal or snack about one hour after exercise helps maintain this desirable low level of insulin.

All exercise burns calories. However, the efficiency and source of the calories being used varies dramatically based on diet. ZonePerfect Products, the right eating habits, and exercise all help trigger the release of stored body fat (by dramatically lowering insulin levels) which provides your muscles with an additional energy source. This release of body fat is why endurance athletes perform better and the rest of us lose body fat (not just water weight) when following the Zone Diet.

When you Exercise:

• Eat 1/2 of a ZonePerfect Bar or some other one block Zone snack with a glass of water 30 minutes prior to exercising.
• Hydrate with water before and during exercise. Do not drink fruit juice or sport drinks which contain a lot of carbohydrates.
• If your training or exercise lasts longer than two hours eat another 1/2 of a ZonePerfect bar at the two-hour mark.
• Eat a Zone snack or small meal immediately after intense exercise to aid your post-workout recovery. A ZonePerfect Bar will provide just what you need.

Many of the life-prolonging benefits of exercise come from lowering insulin levels. However, the lowering of insulin occurs only during exercise and for a short period afterward. You might be able to exercise one hour per day, but you can eat in the Zone and maintain your insulin levels through diet 24 hours a day. Your diet will always be the most important tool in keeping insulin levels in the Zone.

You should do two basic types of exercise every day - aerobic and anaerobic. Aerobic exercise lowers insulin while anaerobic exercise, such as lifting weights, builds muscle mass and prevents bone loss. You need both types. This doesn't mean you have to join a gym or buy home exercise equipment. The only weight you need is your own body's and the only necessary equipment is a pair of walking shoes. Furthermore, the ZonePerfect exercise program can accommodate any fitness level. You start at the intensity level that is right for you. Don't try to overdo it in the beginning, it has to be something you can live with. The key to exercise, like ZonePerfect eating, is consistency.

ZonePerfect Exercise Suggestions

Following are a few suggestions for your exercise program. Be sure to find the level of intensity that is right for you. Trying to start exercising at a level that is too intense will likely burn you out and may cause injury. It is more important that you make exercise a part of your life by choosing activities that you enjoy and doing them often.

If you are walking for 30 minutes (aerobic exercise) and doing ten minutes of strength training (anaerobic exercise) every day, you have the foundation of a good, comprehensive workout. As your strength and endurance improve, you can progress to more difficult workouts such as aerobics classes offered at health clubs, or using additional weights such as bar bells. Whichever path you chose, never stop doing your 40 minutes of basic exercise every day.

Remember to exercise often, even if it is just a brisk walk or involves taking the stairs instead of the elevator! The Zone diet works at all levels of initial fitness and health.

Aerobic Exercise
Exercise doesn't need to be complicated. The easiest and safest exercise is plain old walking. One simple technique is to walk 15 minutes in one direction, then turn around and walk back. This routine is easy to incorporate into your daily schedule, either from your home, or during your lunch break. Increase the intensity of your program by walking for longer periods and by walking at a pace that is slightly challenging without making you feel out of breath. A good guideline to judge your intensity is to remember that it should be easy to carry on a conversation with a walking partner, but you should not be able to sing. Walk consistently, keep up the pace, and enjoy yourself.

If you are just starting out and 30 minutes seems too long, then begin with a shorter walk and build up from there. The most important thing is to get started. As you progress into the Zone, you will begin to enjoy a noticeable increase in energy and endurance.

Try to find someone to walk with. It will keep you motivated. There will be days when you just don't feel like going for your walk, but your partner will. If you can just break through the first five minutes of inertia, you'll be glad that your partner was there to motivate you.

The frequency of your exercise program is more important than the initial intensity, so plan to walk every day. Remember, the only way your body can lose excess fat is to lower insulin levels and walking is a great way to do that.

Anaerobic Exercise:
Many people are embarrassed to go to a gym. Either they're overweight, or out of shape, or embarrassed to be seen in those spandex outfits, and all they see are brochures filled with pictures of well toned people. The good news is that anaerobic exercise does not require joining a health club or buying expensive exercise machines. All the weight you need is your own body.

We recommend two methods of doing anaerobic weight resistant exercise at home. These exercises are push-ups and knee-bends (or squats). Don't worry if push-ups appear to be out of the range of your initial fitness level. We don't expect you to jump down on the floor and do push-ups right away. There is an easy, stepped up way of getting your body to the point where it can perform a full fledged push-up. Written descriptions of exercises can sometimes be a bit confusing. If you're unsure of exactly how to proceed, the following exercises are clearly demonstrated in our video The ZonePerfect Program Made Simple and Easy, which is available in our web store and also comes in the ZonePerfect Quick Start Kit.

Push-Aways
Push-aways are "push-ups" that anyone can do, no matter what your initial fitness level. All you really need is your own body weight and a good solid wall. Stand a couple of feet away, facing the wall. Bring your hands up, place them on the wall at about shoulder height, and then lean into the wall. Keeping your feet planted, relax your muscles so your head touches the wall, and push back to the full upright position. Do this slowly ten times, and then rest. Add a few more repititions each day until you have worked your way up to three sets of ten. Once you're able to do three sets of ten, using your body weight and a wall, you've probably developed enough strength in your upper body to graduate to a lower surface.

Counter push-ups
For this portion of the exercise, you'll need a sturdy table or a sturdy counter top. The higher the counter top, the less weight you'll have to push. You may want to start with a high surface, and then graduate to a lower counter top or table. To do this exercise, approach the table, put your hands on the table, about shoulder width apart, lean into the table, and bring your feet out behind you until the point where your back is perfectly straight. Moving your feet out is very important, because you don't want to injure your back doing this exercise. Gradually lower your weight towards the table, then up again, to the starting position. Do this ten times in a slow controlled manner, then stand up and rest. When you can do three sets of ten of this exercise, you're ready for the knee push-up, using your body weight and the floor.

Knee push-ups
Kneel with your chest touching the floor. Place your hands on the floor, shoulder width apart. Push your upper body up from the floor, keeping your knees on the floor. Lower yourself down again and start over. This is a knee push-up. When you can do three sets of 10 repetitions of knee push-ups, then you are ready to progress to the "dreaded" push-up.

Push-ups
Start in a position similar to the knee push up, but extend your legs out fully behind you and keep your back straight. All of your weight should be resting on your hands and toes. Lower yourself until you are about one inch from the ground and then raise yourself back up. Congratulations, this is that push-up that you thought you could never do! Keep working until you can do three sets of 10 to 15 repetitions.

Squats or Knee Bends
Squats are a great way to build lower body strength. Your grandfather probably called them knee bends. A full knee bend may appear difficult at first but, just like push-ups, you can build up to it. To begin, start by using an arm chair for assistance for an "arm chair squat". Sit down on the chair and then stand up again using the arms of the chair for support if you need them. Continue until you are able to do three sets of 10 to 15 repetitions.

When you reach this level of proficiency, start doing the same exercise without using the chair arms for support until you can complete three sets of 10 to 15 repetitions. Now you are ready for a slightly more advanced exercise. Simply do the same exercise with your arms crossed until you can do three sets of 10 to 15 repetitions with ease.

Squats are the same exercise without the chair. You simply sit in a chair that isn't there. You must pretend the chair is still there, however, because you should never let your knees bend more than ninety degrees. Start doing these squats with your arms extended until you can do three sets of 10 to 15. Then do the same exercise with your arms crossed for three sets of 10 to 15 repetitions.

When you're just beginning your fitness program, do one set of each exercise, rest one minute, and repeat until you can do both exercises for three full sets. Do not progress to the next level until you can handle the current level easily. Your total anaerobic strength exercise period should take no more than ten minutes a day.