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CARDIOVASCULAR "A"ROBIC TRAINING 101~PART 1
The best time to do Aerobic/cardio training
The word aerobics is often used synonymously with exercise, but the concept is often misunderstood. Aerobic literally means "with oxygen" or "in the presence of oxygen." Today, aerobics also means a form of endurance exercise where people m
The essential considerations for developing and maintaining cardiorespiratory fitness and body composition are the same for any type of aerobic class. These components are as follows:
1. Mode of activity: Any continuous physical activity that uses large muscle groups and can be rhythmic and aerobic in nature.
2. Frequency of training: Refers to the number of times per week a person should exercise. Exercising three to five days per week is sufficient in improving cardiovascular fitness.
3. Intensity of training: Healthy adults should participate in a fitness activity at an intensity level between 60-90% of their maximum heart rate.
4. Duration of training: The duration should be between 20 to 60 minutes of continuous aerobic activity. The duration can be on the shorter end of this range for athletic people whose activities use a high intensity of training (80% to 90% of maximum heart rate). Those who utilize activities with a lower range of intensity (60%-70% of maximum) should maintain that activity for a longer time. Because of the potential hazards associated with high-intensity activity, low-to-moderate intensity activity of longer duration is recommended for the general population.
5. Progressive Resistance Training: Recognizing that overall body fitness includes muscular fitness, participating in resistance training is currently being recommended. Participation in resistance training of moderate intensity at least two times a week should help develop and maintain a healthy body composition. The goal of resistance training is not to improve cardiorespiratory endurance, but to improve overall muscle strength and tone.
ove to music.
So when is the best time to do your cardiovascular traiing?
The answer is any time! The most important thing is that you just do it. Continuous cardiovascular exercise, such as walking, jogging, stairclimbing, or cycling, sustained for at least 30 minutes, will burn body fat no matter when you do it. However, if you want to get the maximum benefits possible from every minute you invest in your workouts, then you should consider getting up early and doing cardio before you eat your first meal – even if you’re not a “morning person.” Early morning aerobic exercise on an empty stomach has three major advantages over exercising later in the day.
Carbohydrate (glycogen) is your body’s primary and preferred energy source. When your primary fuel source is in short supply, this forces your body to tap into its secondary or reserve energy source; body fat. If you do cardio immediately after eating a meal, you’ll still burn fat, but you’ll burn less of it because you’ll be burning off the carbohydrates you ate first. You always burn a combination of fat and carbohydrate for fuel, but depending on when you exercise, you can burn a greater proportion of fat relative to carbohydrate. If doing cardio first thing in the morning is not an option for you, then the second best time to do it would be immediately after weight training. Lifting weights is anaerobic (carbohydrate-burning) by nature, and therefore depletes muscle glycogen. That’s why a post lifting cardio session has a similar effect as morning cardio on an empty stomach.
So, you say you’re not a morning person? Take heart; neither am I. I can sleep in like you wouldn’t believe! But I get up anyway because I know the effort is worth the results. When I have a bodybuilding goal that I am clearly focused on, such as reaching 4% or 5% body fat for a competition, I’m on my Stairmaster, treadmill or elliptical for 45 minutes every morning at the crack of dawn without fail. Sure it’s a challenge at first, but you know what? After a few short weeks, It’s no longer a chore and I’m “in the groove” – and you will be too. Just try it. Make a commitment to yourself to do it for just 21 days. Once those 21 days have gone by, you’ll already be leaner and you’ll be on your way to making morning workouts a habit that’s as natural as brushing your teeth or taking a shower. Once you start getting used to feeling that buzz, you’ll become “positively addicted” to it. The more you do it, the more you’ll want to do it. Before you know it, early morning cardio will be your new habit, you’ll be leaner, your metabolism will be faster and you’ll feel fantastic all day long!
What are the Different types of Aerobic exercise?
High-impact aerobic dance is a good way to improve fitness. This type of aerobic activity combines music with kicking, bending, and jumping, and provides the same benefits as running, bicycling or swimming. Intensity levels during high-impact aerobics usually reach the upper end of the target heart rate zone (80%-90%).
Higher intensity is created by including a lot of bouncing and jumping movements using larger muscle groups. Movements involving arm patterns which are positioned above the heart are also used to increase the intensity. High-impact aerobic dance is generally performed at a tempo of 130-160 beats per minute (BPM). Because long-term participation in some aerobic activities (for example, jogging, running, high-impact aerobic dance, and rope skipping) may cause damage to the hip, knee, and ankle joints, many fitness experts are promoting low-impact aerobic activities. Low-impact aerobic dance, step aerobics, water aerobics, and brisk walking are examples of this kind of fitness activity.
Low-impact aerobics replaces jogging and jumping with steps that place less stress on the joints. Low-impact aerobics is less intense than high-impact aerobics (Music cadence of 118-125 BPM). As long as exercisers work out at their target heart rate, they get all the benefits of high-impact aerobics while decreasing the risk of injury.
The main difference between low- and high-impact aerobic activities is in the use of the legs. Low-impact aerobics do not require having both feet off the ground at the same time. Thus weight transfer does not occur with the forcefulness seen in traditional, high-impact aerobic activities.
In addition, low-impact activities may include exaggerated arm movements and the use of hand or wrist weights. All of these variations are designed to increase the heart rate to the target heart rate without damaging the joints of the lower extremities. Low-impact aerobics are excellent for people of all ages.
Though, doing cardio at night is not really recommended, it will give you some benefits through burning of fat but fail to give you the advantage of the after-burn effect.
(Note: The after burn effect refers to the morning session when you burn fat not just during the session but also after the workout with as accelerated rate.
While we are sleeping our metabolic rate reduces as compared to any other time of the day.)
Stay Strong~~!!!
IPL
The word aerobics is often used synonymously with exercise, but the concept is often misunderstood. Aerobic literally means "with oxygen" or "in the presence of oxygen." Today, aerobics also means a form of endurance exercise where people m
The essential considerations for developing and maintaining cardiorespiratory fitness and body composition are the same for any type of aerobic class. These components are as follows:
1. Mode of activity: Any continuous physical activity that uses large muscle groups and can be rhythmic and aerobic in nature.
2. Frequency of training: Refers to the number of times per week a person should exercise. Exercising three to five days per week is sufficient in improving cardiovascular fitness.
3. Intensity of training: Healthy adults should participate in a fitness activity at an intensity level between 60-90% of their maximum heart rate.
4. Duration of training: The duration should be between 20 to 60 minutes of continuous aerobic activity. The duration can be on the shorter end of this range for athletic people whose activities use a high intensity of training (80% to 90% of maximum heart rate). Those who utilize activities with a lower range of intensity (60%-70% of maximum) should maintain that activity for a longer time. Because of the potential hazards associated with high-intensity activity, low-to-moderate intensity activity of longer duration is recommended for the general population.
5. Progressive Resistance Training: Recognizing that overall body fitness includes muscular fitness, participating in resistance training is currently being recommended. Participation in resistance training of moderate intensity at least two times a week should help develop and maintain a healthy body composition. The goal of resistance training is not to improve cardiorespiratory endurance, but to improve overall muscle strength and tone.
ove to music.
So when is the best time to do your cardiovascular traiing?
The answer is any time! The most important thing is that you just do it. Continuous cardiovascular exercise, such as walking, jogging, stairclimbing, or cycling, sustained for at least 30 minutes, will burn body fat no matter when you do it. However, if you want to get the maximum benefits possible from every minute you invest in your workouts, then you should consider getting up early and doing cardio before you eat your first meal – even if you’re not a “morning person.” Early morning aerobic exercise on an empty stomach has three major advantages over exercising later in the day.
Carbohydrate (glycogen) is your body’s primary and preferred energy source. When your primary fuel source is in short supply, this forces your body to tap into its secondary or reserve energy source; body fat. If you do cardio immediately after eating a meal, you’ll still burn fat, but you’ll burn less of it because you’ll be burning off the carbohydrates you ate first. You always burn a combination of fat and carbohydrate for fuel, but depending on when you exercise, you can burn a greater proportion of fat relative to carbohydrate. If doing cardio first thing in the morning is not an option for you, then the second best time to do it would be immediately after weight training. Lifting weights is anaerobic (carbohydrate-burning) by nature, and therefore depletes muscle glycogen. That’s why a post lifting cardio session has a similar effect as morning cardio on an empty stomach.
So, you say you’re not a morning person? Take heart; neither am I. I can sleep in like you wouldn’t believe! But I get up anyway because I know the effort is worth the results. When I have a bodybuilding goal that I am clearly focused on, such as reaching 4% or 5% body fat for a competition, I’m on my Stairmaster, treadmill or elliptical for 45 minutes every morning at the crack of dawn without fail. Sure it’s a challenge at first, but you know what? After a few short weeks, It’s no longer a chore and I’m “in the groove” – and you will be too. Just try it. Make a commitment to yourself to do it for just 21 days. Once those 21 days have gone by, you’ll already be leaner and you’ll be on your way to making morning workouts a habit that’s as natural as brushing your teeth or taking a shower. Once you start getting used to feeling that buzz, you’ll become “positively addicted” to it. The more you do it, the more you’ll want to do it. Before you know it, early morning cardio will be your new habit, you’ll be leaner, your metabolism will be faster and you’ll feel fantastic all day long!
What are the Different types of Aerobic exercise?
High-impact aerobic dance is a good way to improve fitness. This type of aerobic activity combines music with kicking, bending, and jumping, and provides the same benefits as running, bicycling or swimming. Intensity levels during high-impact aerobics usually reach the upper end of the target heart rate zone (80%-90%).
Higher intensity is created by including a lot of bouncing and jumping movements using larger muscle groups. Movements involving arm patterns which are positioned above the heart are also used to increase the intensity. High-impact aerobic dance is generally performed at a tempo of 130-160 beats per minute (BPM). Because long-term participation in some aerobic activities (for example, jogging, running, high-impact aerobic dance, and rope skipping) may cause damage to the hip, knee, and ankle joints, many fitness experts are promoting low-impact aerobic activities. Low-impact aerobic dance, step aerobics, water aerobics, and brisk walking are examples of this kind of fitness activity.
Low-impact aerobics replaces jogging and jumping with steps that place less stress on the joints. Low-impact aerobics is less intense than high-impact aerobics (Music cadence of 118-125 BPM). As long as exercisers work out at their target heart rate, they get all the benefits of high-impact aerobics while decreasing the risk of injury.
The main difference between low- and high-impact aerobic activities is in the use of the legs. Low-impact aerobics do not require having both feet off the ground at the same time. Thus weight transfer does not occur with the forcefulness seen in traditional, high-impact aerobic activities.
In addition, low-impact activities may include exaggerated arm movements and the use of hand or wrist weights. All of these variations are designed to increase the heart rate to the target heart rate without damaging the joints of the lower extremities. Low-impact aerobics are excellent for people of all ages.
Though, doing cardio at night is not really recommended, it will give you some benefits through burning of fat but fail to give you the advantage of the after-burn effect.
(Note: The after burn effect refers to the morning session when you burn fat not just during the session but also after the workout with as accelerated rate.
While we are sleeping our metabolic rate reduces as compared to any other time of the day.)
Stay Strong~~!!!
IPL