Jane Fonda - Aerobic Workouts

Running and walking are the two key exercise staples of our daily lives. They are one of the few aerobic activities that can be done almost any where and at no cost.

Image c/o Simon & Schuster, by Harry Langdon

Running and jogging are the probably the most convenient and easiest forms of aerobic exercise which costs nothing more than time.

Exert from Jane Fonda's New Workout & Weightloss Program:
There was a time when I never dreamed I could jog or run. I had gone running a few times with men, but every time I did, my chest would ache and I would be gasping for breath in minutes.
Then several years later, three women friends who were runners invited me to go with them one evening. They were going to run along the Pacific Palisades, a beautiful stretch which over looks the ocean near where we live. We ran along chatting with each other and when we started to pant, we would stop and walk. I suddenly realized how easy it was.
After this experience, I began to take running seriously. I would start very early and then jog again. Little by little, my jogging time grew longer and the walking shorter. When I finally reached my two mile mark, I became too cocky. The next day I abruptly increased my distance to three miles, at the time I was tired. I paid for this mistake with a painful "runner's knee" and I could not run for three weeks.

Jane's experience is probably much akin to the many of us who have tried to jog but became deterred easily.

Starting out

To maximise aerobic fitness, exercise must raise the pulse rate to approximately 60% - 85% of the maximum number of times your heart can beat in a minute. This is often referred to as your target training zone. Exercising with in your training zone means that your body is using both carbohydrates and fat for fuel. If you are beginning a jogging program, 60% may be sufficient to maintain good cardiovascular conditioning, where as a well conditioned athlete may maintain a 85% rate. To achieve and maintain aerobic fitness, jog / run within your target zone three to five times a week for a minimum of 20 to 30 minutes. But remember to slow down and walk if it becomes too hard.
Use your pulse to check whether your jog / run is aerobically effective. First, estimate your target training zone:

Finding Your Target Zone

Subtract your age from 220 - this is your maximum heart rate.
Multiply this number by 60% to find your lower range of aerobic intensity. Multiply by 75% to find your middle range, and by 85% to find your upper range.

Example:
Sample Age: 35
220 - 35 = 185 Maximum Heart Rate
185 x 60% = 111 Lower Range
185 x 75% = 139 Mid Range
185 x 85% = 157 Upper Range

Count your pulse for 10 seconds immediately after exercising. Use the pulse at your wrist or at the carotid artery in your neck. Multiply this number by 6 to calculate how many times your heart was beating per minute during exercise; depending on your fitness level, it should be between 60 - 80% of your maximum heart rate. As your aerobic capacity increases, and your body becomes more familiar to jogging and running, you will be an excellent judge if you are exercising with in your target training zone.

Stretching

Its a good idea to stretch before and after your running and jogging sessions. Each stretch should be held for at lease 15 seconds without bouncing. Breath deeply and relax in to the stretch. Continue breathing as you hold each stretch just to the point of gentle tension.

Adding Weights

Adding weights to your running or jogging regime will increase your aerobic out put. It is best to consult a doctor or fitness instructor to find out what weights are best for you.

Music

Pick upbeat music with a good tempo, as this will help raise your heart beat. Jane Fonda Workouts have released a set of 3 music audio tapes to use when jogging, running and any other aerobic activity.
Click Here for More Information

Ebay has several Fonda audio cassettes for running & jogging
There is currently one Jane Fonda Walkout set, and one Jane Fonda workout music cassette*
Links may expire*
Please Click Here to View the Walkout

Please Click Here for Music Cassette

Calorie Counter

These calorie expenditures are based on one hour of activity for a person that weighs 150 pounds. At 120 pounds, the calories spend are approx. 20% less. At 180 pounds, 20% greater.

Click Here

Not all exercises are suitable for everyone and this or any other exercise program may result in injury. To reduce the risk of injury in your case, consult your doctor before beginning any exercise program. The instructions and advice presented are in no way intended as a substitute for medical counseling.
The creators, producers, participants, distributors of this website and connected media disclaim any liabilities or loss in connection with the exercises and advice herein.
Est. 2002
© 2007 Jane-Fonda.net