Cardio Fitness
Cardio is important for both weight loss and good cardiovascular health. Some body builders forget the importance of cardio, because they don’t want to lose muscle mass as a result. Unless you are an ectomorph, part of your exercise regime should focus on aerobics. Contrary to what some people believe, cardio will not reduce you’re muscle mass, and it will help you build up endurance and gain more definition.
Below is a list of reasons why you should keep up to date with your cardio workouts.
Prevention of disease, such as obesity and heart attack
Good mental health (studies show that people who [http://www.online-health-source.info/Exercise/Cardio-Fitness]exercise more are less likely to be depressed)
Shed off that layer of unwanted fat to
...to millions of deaths per year worldwide. This is of particular concern considering that hypertension can be controlled and even prevented. Factors that can help prevent hypertension, or at least reduce its severity or postpone it include some very basic ...
Lowers blood pressure and resting heart rate
Increases blood flow to your muscles, which results in more nutrients being delivered to them
Increases endurance, which might help you lift heavier for longer time periods
When you are doing cardio, there are a few things that you should remember, they are duration, intensity and frequency.
Duration
Duration is how long you do a continuous aerobic activity in one session. Ideally, you should be training between 20 and 60 minutes per session. However, if you are a beginner, you may start by doing shorter workouts, of about 10 minutes at a time. Once you become stronger and more comfortable, you should start to
...being very easy and 10 being very difficult. For example, 1 would be resting on couch and 10 would be a full sprint. 1 2 3 4 5 6 7 8 9 10 very easy ----------------->easy----------------->moderate---------->difficult Using this method you ...
Sample workout for a beginner
2 minutes warm up (ex. light walking)
6 minutes higher intensity activity (ex. brisk walking, light jog etc)
2 minutes cool down (ex. light walking or stretching)
Sample workout for intermediate
5 minutes warm up
20-35 minutes high
...This will help to optimally develop your cardiovascular fitness, maintain the element of fun in exercise, help you avoid over-training, as well as injury. Bottom line, you will expend more calories. 3. Incorporate several cardio techniques Use a combination of ...
5 minutes cool down
Sample workout for advanced
10 mins warm up
40 mins high intensity cardio
10 mins cool down
Cardio Fitness Continued
Intensity means how hard you are working during your activities. This is a key component for optimal health and fat loss. Beginners should aim for a target heart rate of lower that 55% of their maximum heart rates, while intermediate and advanced people should aim for about 65-90%. Your maximum heart rate level is approximately 220 minus your age, but of course this may vary depending on your fitness level. Gym equipment usually has hand censors that will tell you what your heart rate is at, so that you can maintain a good level
...into losing a few inches but as any runner will tell you, in no uncertain terms, it soon becomes a drug. For many, the attraction is the freedom, the outdoors, the elements and the the terrain but combined with that ...
If you can sing without difficulty, you aren t working hard enough
If you can talk without much difficulty, you aren t working very hard
If you can talk with a little difficulty, you are working at an average
If you can’t talk at all, you might be working too hard
Take a look at these guidelines, and judge for yourself what a good pace is for you.
Frequency
Unless you are an ectomorph, you should be generally performing cardio 3-5 times per week, unless
...overweight, 2) suffering from high blood pressure, 3) from a family with a history of heart disease, 4) a cigarette smoker, 5) older than 60. All these conditions will affect the cardiovascular exercises that you should be engaged in. Most ...
Interval Training
Interval training is a cardio workout that will take less time than a regular cardio workout and burn more calories. This type of workout is very effective and you will only need to do it for 15 - 20 minutes at a time. An example of interval training is to run for 3 minutes and walk briskly for 2 minutes. You continue this cycle until your workout is complete (don’t forget to warm up!). This
...to lose muscle. Actually, muscle loss is a symptom of aging. However, you can increase muscle mass, burn fat, and increase your metabolism all at the same time. This is accomplished through an aerobic weight training workout. By using light ...
Interval training vs. steady state cardio
Interval training - Pro’s
burns a lot of fat
takes less time
burns less muscle tissue
Steady state cardio - Pro’s
Improves endurance
Little impact on joints
It is not as easy to “burn out” -
...rate zone. Type: Exercises that involve as many muscles as possible and allow a relatively consistent level of intensity are best. Good examples of these include: Walking Jogging Cycling Swimming Rowing Hiking Basic Strength Training Guidelines Frequency: Exercise each body ...
An ideal workout routine will consist of both of these types of cardio, as they both have their own benefits. I would recommend doing interval training one day and steady state the next.
Sample week of cardio workouts
Monday
Steady state cardio 40 minutes stationary bike
Tuesday
Interval training 20 minutes treadmill
Wednesday
Rest
Thursday
Steady state cardio 30 minutes swimming
Friday
Interval training 20 minutes ecliptical trainer
Saturday
Rest
Sunday
Steady state cardio 60 minutes rollerblading
This is just an example to show you how you can vary your workouts. Remember to keep them fun and change them up weekly so that your body never gets used to a certain
...bottom, turn around, sprint to the top again, and repeat this around eight times. This will take around twelve minutes to complete and will really push your body and build your cardio endurance. Be warned! This sort of training really ...
Tyler King writes about various health topics and helps run http://www.online-health-source.info