<h1><span style="color: #993366;"><em><strong>PART 3 - ASSESSING YOUR INCREASING AEROBIC CAPACITY</strong></em></span></h1>
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<h3><span style="color: #993366;"><strong>Why assess your progress?</strong></span></h3>
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<h5><span style="color: #008080;"><em>Maintains motivation.</em></span></h5>
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<h5><span style="color: #008080;"><em>Goal setting benefits - like reaching your ideal health, weight or athletic performance (particularly endurance interests).</em></span></h5>
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<h5><span style="color: #008080;"><em>Improves body awareness.</em></span></h5>
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<h5><span style="color: #008080;"><em>Can highlight possible looming health concerns.</em></span></h5>
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<h5><span style="color: #008080;"><em>Motivate a change in program - if it's not working.</em></span></h5>
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<h5><span style="color: #008080;"><em>Encourage consistency of training - I am convinced most people do not spend the necessary time building and developing their aerobic base.  Most seem to push too hard too soon, well before their engine can tolerant harder work. </em></span></h5>
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<h3><span style="color: #993366;"><strong>How do know if you're improving?</strong></span></h3>
<h3><span style="color: #993366;"><strong>and,</strong></span></h3>
<h3><span style="color: #993366;"><strong>Increasing your aerobic capacity and favouring 'more' stored fat for energy?</strong></span></h3>
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<h5><span style="color: #008080;"><em>Your shape changes - particularly around the waist (assess your girths with a belt or tape measure).</em></span></h5>
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<h5><span style="color: #008080;"><em>Your weight (can) change - while a 'good' measuring tool, I place more emphasis <img class="alignright wp-image-3650" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/person-731243_960_720-300x200.jpg" alt="person-731243_960_720" width="344" height="229" />on shape &amp; well being.</em></span></h5>
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<h5><span style="color: #008080;"><em>You'll likely be sleeping better - while I don't promote sleeping Apps or Health watches, they can offer you feedback on (possible) sleep quality.</em></span></h5>
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<h5><span style="color: #008080;"><em>You'll often beat your waking alarm by 30 minutes yet not feel tired.</em></span></h5>
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<h5><span style="color: #008080;"><em>Exercise becomes easier? More so, you can work harder.</em></span></h5>
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<h5><span style="color: #008080;"><em>You'll find yourself with seemingly endless energy right throughout your day.</em></span></h5>
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<h5><span style="color: #008080;"><em>Without question my experience has most clients perceiving less lifestyle stress.</em></span></h5>
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<h5><span style="color: #008080;"><em>You'll rarely suffer from ill-gut health, commonly because you'll lose interest in refined sugars and modified food.</em></span></h5>
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<h3><span style="color: #993366;"><strong>Your test of truth - Your TimeTrial test.</strong></span></h3>
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<h5><strong>Details</strong></h5>
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<h5><span style="color: #008080;"><em>Know your AZ - we need to know your switch over point in beats per minute - eg mine is 141 bpm.</em></span></h5>
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<h5><span style="color: #008080;"><em>For best results invest in a heart rate monitor - Garmin and Polar are most popular.</em></span></h5>
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<h5><span style="color: #008080;"><em>Design a test you can perform every week, preferably at the same time of day.</em></span></h5>
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<h5><span style="color: #008080;"><em>A simple out an back, flattish course is often best.  You could any form of gym cardio equipment as long as it can measure your output and time.  Swimming is <img class="alignright wp-image-3653" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/finin.jpg" alt="finin" width="317" height="210" />more difficult to police your AZ top, but perceived effort could still be used effectively.</em></span></h5>
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<h5><span style="color: #008080;"><em>The distance is irrelevant but design an uninterrupted course - eg traffic lights.</em></span></h5>
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<h5><span style="color: #008080;"><em>Give yourself a short 3-5 min super easy warm up - eg jogging or bouncing on the spot, a few spinal strength exercises.</em></span></h5>
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<h5><span style="color: #008080;"><em>Complete your course as fast as possible but do not exceed your AZ top.</em></span></h5>
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<h5><span style="color: #008080;"><em>Push it right to your limit - remember conditions can change from week to week - eg weather (heat &amp; wind), how you slept, gut health, motivation, lifestyle stress etc.</em></span></h5>
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<h5><span style="color: #008080;"><em>Record your finishing time &amp; weight - eg 34.38 &amp; 81.3kgs.</em></span></h5>
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<h5><span style="color: #008080;"><em>Don't lose faith in the system if you are slower in a given week - consistency and patience is key.</em></span></h5>
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<h5><strong><em><span style="color: #ff0000;">Example</span></em></strong></h5>
<img class="wp-image-3655 aligncenter" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/mary-tt-1-300x135.jpg" alt="mary tt" width="431" height="194" />

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<h3><span style="color: #993366;"><em><strong>Interpreting results</strong></em></span></h3>
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<h5><span style="color: #008080;"><em>Reducing your finishing time at the same output (your AZ top) indicates 'fat burning'.</em></span></h5>
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<h5><span style="color: #008080;"><em>It is likely your weight will also be leading towards your ideal weight for life - for those not starting at their best weight.</em></span></h5>
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<h5><span style="color: #008080;"><em>It's likely your technique, your form, will have also improved economy - this is a good thing!</em></span></h5>
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<h5><span style="color: #008080;"><em>It is unusual to record a both drop in finishing time and weight and still be drawn towards modified food options.</em></span></h5>
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<h5><span style="color: #008080;"><em>When your finishing time plateaus - usually around week 6-8 - throw in shorter intervals of 10-15 beats over your AZ top throughout your exercise &amp; training week - but be sure to give yourself a day's rest between thump sets. </em></span></h5>
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<h5><span style="color: #008080;"><em>A healthy plateau usually means you're burning fat efficiently and your body can now tolerate more demanding sessions - and avoid breaking down.</em></span></h5>
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<h3><span style="color: #993366;"><strong>Summary of 'Fat Burning for Life' Principles.</strong></span></h3>
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<h5><span style="color: #008080;"><em>Exercise at your conversational pace until to is perceived as super easy.<img class="alignright wp-image-3625" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/banner-1133772_960_720-300x194.jpg" alt="banner-1133772_960_720" width="323" height="209" /></em></span></h5>
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<h5><span style="color: #008080;"><em>Then, and only then step it up.</em></span></h5>
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<h5><span style="color: #008080;"><em>Favour slow energy release foods like 'good' fats, a variety of protein options, loads of veg, a few starchy carbs like root veg, rice, even wholemeal bread full of bits, fruit of the season, enjoy alcohol in moderation.</em></span></h5>
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<h5><span style="color: #008080;"><em>Laugh lots.</em></span></h5>
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<h3><span style="color: #993366;"><em><strong><a href="http://balancehealthprograms.com.au/part-4-acknowledging-when-its-time-to-back-off/">TAKE ME TO PART 4 - ACKNOWLEDGING WHEN IT'S TIME TO BACK IT OFF</a></strong></em></span></h3>