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Just by being alive, but at rest, the body must expend calories to support its many systems
and functions. This level or caloric expenditure is called the Basal Metabolic Rate, or "BMR".
There are two ways to increase caloric expenditure from here. One is through activity/exercise
(cardio-respiratory exercise – see below). The other is by increasing the amount of lean
muscle tissue of the body. If you increase the body's lean muscle mass, the body must work harder
to support that lean muscle tissue than it does to support fatty tissue. The body will then have
to expend more calories, even while you are sleeping.
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Studies show that the average person loses up to one-half pound of lean muscle tissue every
year from about the age of 30. Loss of lean muscle tissue slows our metabolism, causing us to
expend less calories. If we build lean muscle tissue through proper resistance training,
we will increase our metabolism and expend more calories. Resistance training is simply a
requirement of force on the existing muscle tissue. Its current ability to exert force is
being challenged. When challenged through exercise on a regular basis, it must adapt by
developing and becoming stronger. All this leads to increases in our: 1) lean muscle tissue;
2) existing caloric expenditure; and 3) structural strength. Improved posture and an overall
increase in our level of energy also result.
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Our heart is a muscle. With every beat of our heart, we are supplying nutrients and oxygen
to the muscles through the bloodstream. When we use our muscles to exert force during exercise,
they require more oxygen and nutrients in order to perform. The heart rate INCREASES to
accommodate this demand. An elevated heart rate CAN be achieved without feeling like you are
out of breath. As a matter of fact, a sensible cardio-respiratory program ensures that you
are not out of breath, so that you can endure for a prolonged period. This can be accomplished
through a variety of activities. There are bound to be a number of activities that you would enjoy –
that wouldn't wear you out!
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Cardio-respiratory exercise is defined as any exercise where the heart rate is elevated for a
duration of time. We expend calories while we move through the exercise. We also require our
heart to perform. As it performs, it must adapt to increased demands. The heart, like any other
muscle, adapts. This results in a stronger heart muscle, giving you greater cardio-respiratory fitness.
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The benefit of this FAT LOSS method is a lean and toned body. You will have increased
strength, energy, balance, improved posture, cardio-respiratory fitness and endurance,
as well as a decreased risk of diseases and illnesses.
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