There are many people who don’t like to exercise, and, believe me, I understand. Many people think that I love to exercise. The truth is that I sometimes enjoy it and sometimes despise it. I must say that through the years, how I feel about exercise has become less important than how it makes me feel. When I am at a high fitness level, in between babies, I usually enjoy the challenge of a good run, but it’s the way the run makes me feel that I really like. On days that I exercise in the morning, I feel better all day long. I also feel great about myself, because I know that exercise is so good for me, and I exerted the discipline necessary to make myself do it.

I could exercise regularly during my first pregnancy, but seven years later, after the birth of my second child, I was in the worst shape I had been in for many years. While I was in good shape before I got pregnant, I was unable to work out at all during my pregnancy. Not only did I gain a lot of fat, but I also lost a lot of muscle. Three months after my son was born I began exercising again. Although it had been about a year since I had done practically anything, my brain still thought I should be able to run 2 or 3 miles, but my body literally could not even walk half a mile. I was gasping for air in less than 10 minutes and had to stop. In a few weeks I increased my time to 15 minutes, then 20. The first time I jogged, I lasted about 1 minute. Every fat cell in my body was screaming at me. It was miserable! I hated every minute and every 3,500-calorie pound that I had to burn.

Finally, after my body began to attain a higher fitness level, exercising became easier, and it began to make me feel so much better. Even then, I can’t say that I loved it, but I did love the way that it made me feel. I felt younger, healthier, and more energetic. I also loved fitting back into my pre-pregnancy clothes and getting back to my pre-pregnancy size. You see, I spent so much of my life losing and gaining weight that even losing weight from pregnancy was, well, let’s just say, not something I looked forward to. And guess what happened? Just a few months after returning to my pre-pregnancy weight, and about nine months after my husband’s vasectomy, I found out that I was pregnant again. Oh the joy!

Once again I am unable to do hardly any exercise at all during my pregnancy, but I am confident that these aerobic workouts, the weight training workout in chapter 7, healthy eating, and a lot of hard work will get me back to my pre-pregnancy weight. Hopefully, for the last time!

* So, where do we start?
Most experts agree that 3 to 5 aerobic sessions per week for a duration of at least 20 minutes at 60 to 85 percent of your age-specific maximum heart rate is a good place to start. Beginning exercisers would start lower in their target zone. Advanced exercisers will exercise at the higher end of their target zone.

* What is aerobics?
Aerobic exercise is any activity requiring oxygen that uses large muscle groups, is rhythmic in nature, and can be maintained for a period of time. Done consistently, aerobic activity trains the heart, lungs, and cardiovascular system to process and deliver oxygen in a more efficient manner. Therefore, an aerobically fit person can work longer and harder during an exercise session than someone who is not. And the aerobically fit person will also have a much faster recovery time. Whether your goal is weight loss or higher fitness, the longer the duration of your exercise, the more calories you will burn. You should check with your doctor before beginning this or any exercise program. If you are overweight or out of shape, start with 10 to 20 minutes and move up. Also, keep track of your heart rate.

* To keep your heart rate in your target zone, follow this simple equation:
MHR (maximum heart rate) = 220 – (your age)
Target Heart Rate Zone = MHR x .60 to MHR x .85
Example-age 40
220-40 = 180
180 x .60 = 108 (low end target zone)
180 x .85 = 153 (high end target zone)

* To measure your heart rate: take your pulse for a 10-second count and multiply the number of beats times 6.

To keep things more interesting, mix your workouts up a little. One day take a 30-minute walk during your lunch hour, and the next day visit a gym with a friend and try out an aerobics class or a stairclimber. Here are 10 obvious examples of aerobic exercise for you to choose from:

1. Walking/hiking

2. Jogging/running

3. Cycling

4. Swimming

5. Dancing

6. Kick-boxing

7. Roller-blading

8. Cross-country skiing

9. Stair climbing

10. Elliptical cross-training

While some might enjoy shooting a round of hoops with the kids or even an hour of running on the treadmill, others find it all too challenging. Well, it is challenging. Anytime change is desired, work is required. Whether our challenge is getting an unfit body fit, or getting a fit body fitter, the benefits far outweigh the challenge. How we think about exercise will determine how faithful we are to do it. Understanding the value of exercise can positively affect our attitude toward it. While for some, exercise may never be fun, with the right attitude it most certainly is doable and can even become enjoyable.

10 Benefits of Aerobic Exercise

1. Exercise increases your stamina and endurance.
This ought to excite you. If you find yourself exhausted at the end of the day—too tired to even enjoy your family—you need to make regular exercise a part of your life. Once it becomes a habit, you won’t want to give it up. You’ll feel too good!

2. Exercise reduces stress.
Exercise activates your endorphins, causing a natural high and a sense of well-being.

3. Exercise reduces your risk for heart disease and stroke.
Coronary heart disease is the leading killer in the United States, and nearly half of the victims are women.

4. Exercise strengthens your immune system.
It actually increases your resistance to stress and illness.

5. Exercise strengthens your bones and joints.
This is a very important benefit for women because strong bones and joints decrease a woman’s chance for osteoporosis.

6. Exercise decreases your appetite.
You won’t be as hungry because exercise acts as a natural appetite suppressant.

7. Exercise will increase the number of calories you burn.
This increase will accelerate your weight loss and encourage weight control.

8. Exercise will strengthen your heart and lungs so that they will work more efficiently.
Exercise literally strengthens your heart muscle, and a stronger heart will last longer.

9. Exercise decreases a woman’s risk for breast cancer.
Studies have shown that women who engage in exercise at least three times a week have a lessened chance of developing breast cancer.

10. Exercise decreases your blood pressure and blood cholesterol.
Exercise decreases your blood pressure and LDL or bad cholesterol, while raising your HDL or good cholesterol.

* A consistent aerobic workout, coupled with weight training and healthy eating, will get us to our goals.