CARDIOVASCULAR TRAINING Carla Mangrum on Physical Fitness
This type of training focuses on improving your hearts ability to provide oxygen to your body. It's not just about doing cardio to lose weight, although, it is necessary. It's also about being fit and healthy, and improving your heart and your body. Through cardio training, your endurance will increase tremendously, and your body will begin to maintain a higher, more efficient consumption of oxygen. In other words, you'll be able to function better altogether. Cardio Training For Different Results By varying your workouts, such as the duration and intensity, you can aim to achieve certain results. For example, to lose weight, you need to focus on the exercise program that consists of endurance. This means, low intensity exercise for long periods of time. It takes approximately 20 minutes of an aerobic activity before the body begins to burn stored fat. For beginners or if your recovering from an injury, you should try to aim for 20 minutes, at least 3 times a week. While higher intensity training forces your heart to work harder, they have greater results than lower intensity workouts. Exercises should be performed at a level that is challenging, but within your capabilities. Both high, an low intensity training burn fat. Low intensity activities (where your heart rate is between 60-70% of your maximum heart rate), burn fat at a low, steady level. High intensity, (heart rate is 70-85% of your maximum heart rate) , burn calories faster, allowing you to make the most of your workout in a shorter period of time. If your looking to gain weight, don't skip cardio altogether, instead include a routine that doesn't hinder you from achieving your fitness goals. Two, 20 minute, low intensity sessions a week, will help strengthen your heart without causing weight loss. Many people choose cardiovascular fitness as their goal. In order to obtain that, you should exercise for 20-40 minutes, at least 3 times a week in the aerobic zone if you want to increase your cardiovascular performance.
GUIDELINES FOR SUCCESSFUL CARDIOVASCULAR TRAINING
First, you need a WORKOUT SCHEDULE Many people find working out first thing in the morning gives them a boost of energy that last throughout the day. Others find that early evening workouts help prepare them for a good nights sleep. When you workout is up to you. Select a routine that best fits your lifestyle.
WARM-UP AND COOL DOWN All workouts should be preceded by a warm-up and followed by a cool-down. Warm-ups prepare your body for the stress it's about to undergo. Cool downs gradually bring your body back to a resting state and release muscle tension that could lead to soreness.
FOOTWEAR Shoes that fit incorrectly can cause discomfort, blisters and serious injury. Most specialty footwear stores will measure your feet carefully in order to find a shoe that fits exactly. Shoes should feel good as soon as you try them on. Walk, jog, jump around in them, whatever you need to do to be sure they are going to feel comfortable.
DOUBLE SESSION This is combining strength, and cardio training in one workout session. If you start with strength and follow with cardio, you'll get the most results from both. If your cardio is done first, muscle fatigue will diminish your ability to lift at full capacity. By strength training first, you increase the efficiency of your cardio workout because your heart rate will have already entered the fat burning zone. You'll have saved yourself an extra 20 minutes of continuous cardio necessary for your body to start burning fat for energy.
PACE Speed and intensity of your workout should be maintained at a level that does not hurt. Use your own comfort level as judgment. Your pace should be challenging, slightly uncomfortable, but never painful.
VARIATION In order to maximize your results, you will need to involve all your different body parts, this also helps to prevent uneven muscular development.
FREQUENCY A successful cardio routine consists of working out at least 3-4 days a week for 20-60 minutes.
CALORIES BURNED The rate at which calories are burned are determined by the intensity of your activity...so, to burn more calories, you need to up that intensity, and work out harder.
SAMPLE CARDIOVASCULAR PROGRAMS Experts recommend you engage in at least 20-30 minutes of cardio training, 3-4 times a week. An ideal fitness plan should become part of your life. It's important to choose activities that you'll enjoy in order to stick with it (Walking, jogging, elliptical machine, aerobics, anything that gets your heart rate up), these are all considered cardiovascular exercises....so, what are you waiting for?? GET UP AND MOVE!!
Carla Mangrum is a Physical Fitness Expert and Professional Aerobics Instructor.
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