The significant production of oxygen free radicals can cause
damage to virtually all bodily systems. This significantly
increases the need for antioxidants, something of which most
people don’t get enough.The time necessary to develop the aerobic system is sometimes
referred to as building an aerobic base, and it’s the foundation of your
fitness. To do this efficiently, it takes time, about three months mini-
mally, or for many people, up to six months or more. It takes disci-
pline to not train harder than your aerobic system wants, thereby
becoming anaerobic when working out, and to pay attention to all
lifestyle factors related to improving the aerobic system. The majority
of a yearly program should be made up of aerobic exercise, with
shorter periods of anaerobic training, if any. Most people — from
casual exercisers to highly competitive athletes — can obtain tremen-
dous benefits from aerobic activity with little or no need for anaero-
bic training. Anaerobic athletes can carefully learn how to weave in
sufficient anaerobic training without damaging the aerobic base. On
the dietary and nutritional side, be sure to eat enough protein to meet
the needs for glutamine, cysteine and other amino acids, with fresh
vegetables and fruits for antioxidants, and take supplements if these
nutrients are not obtained from the diet. For athletes, more details can
be found in my other books on eating and training for endurance.
Lifting Weights? Do It Right
The various types of weight-resistant exercise, whether you use
machines, free-weights or push/pull/sit ups, and whether you
perform more or less reps, are always anaerobic. They can help
you maintain strength and muscle mass, especially as you age.
But incorporating this type of anaerobic training into an overall
healthy conditioning program can be tricky. Start your weight-
training program by doing none at all — first build a strong aer-
obic base as discussed in the next chapter. Walk, run, jog, cycle
or perform other aerobic activity before introducing anaerobic
training.194 • IN FITNESS AND IN HEALTH