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Cardiovascular Training - From the Heart!
Cardiovascular training, or aerobics, requires a different approach than other body parts. At the "heart" of cardiovascular training is one basic premise: if you elevate your heart rate to 65-80 percent of your maximum and keep it there for a period of at least 12 minutes it will stimulate the production of fat-burning enzymes. It will also strengthen your heart and increase the capacity of your lungs to re-oxygenate your blood more efficiently. The idea here is not to work yourself to a frenzy and go beyond your target heart rate, but to stay within that magic training range of 65-80 percent of maximum for a minimum of 12 minutes and, optimally, for 20 to 30 minutes.
Smart Tip: Training for longer periods will certainly hasten your improvement, but not on a 1-to-1, linear basis. Research has shown that the first 12 minutes of aerobic exercise produce a more lasting training effect than the second 12 minutes. So unless you're already in pretty good condition, it's probably better to do your 12 minutes more frequently (say 4-6 times per week) than it is to train for longer periods of 30 minutes or more but less frequently.
Many people believe that the primary purpose of aerobic exercise is to burn off excess calories while they're doing the exercise. However, that is not exactly true. Think about it, most aerobic activity can only burn off several hundred calories even if you exercised for an entire hour. Eat a hamburger with fries and you're already playing catch up. And you've just had lunch! The real purpose of aerobics is to stimulate the growth of the body's natural fat-burning enzymes long term so you burn more and more calories all the time, not just when you're exercising. Increase the size of the fireplace and you can burn more logs in it. The same principle applies to the calorie burning potential of your body.
Okay, so the key is to elevate your heart rate. But how do you do it? Walking, jogging, running, cycling, rowing, jumping rope, running in place, and aerobic dancing are all fine. As long as your heart rate is elevated into your training range and remains there for 12 minutes minimum, any of these activities will do a pretty good job. However, SmartGYM's cardio program has an edge. Not only can you walk, jog, or run against SmartGYM's formidable Power Band resistance system, but you can also perform upper body strength training exercises at the same time. And since you're able to engage more muscle groups simultaneously, you get results faster.
Heart Rate and the Training Range...
To determine your training range, simply calculate the lower limit at 65% of your Age-Predicted Maximum Heart Rate and the upper limit at 80% of your Age-Predicted Maximum Heart Rate. Age-Predicted Maximum Heart Rate = 220 minus your age. If you're 45 years old, for example, your lower limit is 220 - 45 x 0.65 = 114. Similarly, your upper limit is 220 - 45 x 0.80 = 140. If you elevate your heart rate to between 114 and 140 beats per minute continuously for at least 12 minutes, you'll get the desired training effect on your heart.
Smart Tip: It takes a few minutes of exercise to elevate your heart rate into your training range. This time does not count toward your 12 minutes.
Take Your Pulse!
Check your pulse by resting your index and middle fingers lightly against the carotid artery on either side of your neck underneath the curve of the jawbone. Count the beats for 6 seconds and multiply by 10 to calculate your heart beats per minute. Or, for a rough estimate, you can use the "talk test." If you're gasping and panting so much that you are unable to talk, then you're probably exercising too hard and are beyond your training range.
Consistency is the key. If you do your 12 minutes 2-4 times a week, within a few weeks time you'll begin to notice that you feel more energetic, you won't tire as easily, and your body will start to burn calories more efficiently and begin to lose some of its fat stores (providing you eat a sensible low fat diet!).
Weight Loss: Weight Training Targets Belly Fat Better Than Cardio, Study Reveals - Headlines & Global News
It's a good idea to consult your doctor before beginning any physical activity. The information in this article is not meant to be technical, it's just a guideline.
How To Jump Rope For Health and Fitness
Rope skipping is an excellent cardiovascular exerciseaccording to the U.S.
Do You Need an Expensive Padded, Cushioned, Air Bubbled, Gelled Running Shoe?
Nike Free does not think so; and neither should you. Read on to find out why this concerns every one of us, our health and a good deal of wasted money.
Running in The Zone: A Personal Account
Running in The Zone has to be one of the most satisfying experiences. When it all fits together it can seem effortless and intensely rewarding.
Benefits of Aerobic Exercise
The real benefits of aerobic exercise are achieved by increasing your heart rate and breathing hard for an extended period of time. During this aerobic activity your body produces more energy and delivers more oxygen to your muscles.
Aerobic Cross Training for Weight Loss
Do you sometimes get bored with your aerobic exercise? Do You sometimesfeel like you're not getting the resultsyou should from your aerobic exercise?If so, then aerobic cross-training isfor you.Aerobic cross-training refers to usingtwo to three different types of aerobicexercise during an exercise session.
Benefits of Elliptical Training
The basic motion of an elliptical trainer is a smooth, flowing..
Fat Burning Exercises
Fat burning exercises are the slow, aerobic, long duration types of exercise that involve most of the major muscle groups. Your body will burn a higher percentage of calories from fat with lower intensity cardio exercises.
Run for Your Life
Running is an ideal symmetrical activity for keeping fit. However, it is common for people to blame running for injuries rather than accept that it may be how they run that is at fault.
Too Much Water Can Kill
Long distance runners and other endurance athletes have long been educated to believe that drinking lots of fluids during a long distance or endurance event was critical. And if you didn't drink enough water, you ran the risk of dehydration.
Burn 340 Calories a Day with Aerobic Exercise
Strengthen your heart and lungs and give your body a wonderful shape with Aerobics.Aerobic Exercise - Improve your fitness the right way.
A Cardio Snobs Workout
As I peruse the pages of various holiday issues of my favorite fitness/womens magazines I notice many articles about the benefits of practicing yoga at this stressful time of year. At the risk of sounding like a cardio snob, if I have 30 minutes a day (if I'm lucky) and i have to get into a special outfit in about a month and a half.
Using Nutrition to Boost Your Cardio
So, you're doing cardio religiously and you're not getting any results?What's the deal?! Good news. You're probably just making some minor mistakes that need to be corrected.
Integrated Training for Improved Cycling Performance - Part 2
The previous article looked at postural issues and possible muscles imbalances involved with cycling. Now that we have an understanding of the imbalances that arise from a prolonged cycling position, we can develop an effective program for correcting those postural distortions.
Guidant Corporation Recalls Heart Defibrillators
A worldwide recall was announced by Guidant Corporation for nearly 50,000 of their heart defibrillators due to potential malfunctions in these devices.Although the U.
Spinning Classes - Indoor Stationery Bicycle
Over the years I have changed my exercise routine continuously. That wasn't exactly planned, but it probably kept my interest up.
The Best Cardio Workouts
The benefits of exercise are abundant and well documented, and the best cardio workouts can increase your quality of life. One can hardly read a magazine or watch the news without stumbling across a study or doctor claiming a new benefit from exercise.
Cardiovascular Training - From the Heart!
Cardiovascular training, or aerobics, requires a different approach than other body parts. At the "heart" of cardiovascular training is one basic premise: if you elevate your heart rate to 65-80 percent of your maximum and keep it there for a period of at least 12 minutes it will stimulate the production of fat-burning enzymes.
Walking for Your Health
Walking is the easiest way of exercise because it is accessible at anyplace, anywhere and anytime. Several studies show that walking can:* reduce high cholesterol and improve blood lipid profile* reduce body fat* enhance mental well being* increase bone density, hence helping to prevent osteoporosis* reduce the risk of cancer of the colon* reduce the risk of non insulin dependant diabetes* help to control body weight* help osteoarthritis* help flexibility and co-ordination hence reducing the risk of fallsAlthough walking can reduce body fat for weight loss purpose, it is actually not an effective option of exercise, because it doesn't burn lots of calories and only bring small increase in metabolism.
Cardios Effect on Overall Health
When most people hear the word "Cardio", their mind automatically pictures jogging, or threadmills, or stationnary bikes. Yes, those are some forms of cardio.
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