Cardio fitness, also known as cardio respiratory endurance, is a vital part of every exercise routine, which is geared towards enhancing an individual’s health and well-being. Improved cardiovascular fitness aids in enhancing muscular endurance and allows the body to sustain various activities for certain duration of time by providing oxygen-rich blood to the lungs, heart and the vascular system. A good cardiovascular fitness helps improve physiologic and psychological health through fitness components, enhanced target rates and intense cardio workouts.
Cardio Workouts: Improving Cardio Fitness
Exercise plans that are aimed at enhancing cardio respiratory endurance are also known as cardio workouts and usually contain three general components.
• Constant implementation. Most cardio workout routines need to be performed three to five times a week. Alternate your workout plans with your rest days. However, there are mild cardio exercises that can be performed everyday if it doesn’t really strain the body’s muscular or skeletal system.
• Specific time duration. Most fitness plans are geared towards the improvement of the heart’s cardiovascular system and should be performed in less than twenty minutes. Longer cardio routines usually result in an increased heart and vascular endurance.
• Sustained cardio intensity levels. Efficient cardio workouts would need that your target heart rate to be achieved at a certain predetermined duration of time based on desired outcomes and fitness levels.
Before starting any fitness plan, a routine physical check up and consult should be done by the physician. The physical assessment provides information pertaining to a person’s overall health, potential problems and other aspects where cardio fitness workouts and strength training can be utilized in preventing future health risks.
Cardio Adaptation in Weight Lifting
During weight lifting, your heart muscle contractions compress the blood vessels, the heart exerts more effort to supply blood to the cells of the body and there is an increased resistance to the blood flow. As a rule, the stronger a person becomes, the more muscles you develop. The left ventricle’s muscular wall also thickens so the heart is able to cope with an increased blood pressure. This is how weight lifting improves a person’s cardio fitness.
A good way to keep your heart and lungs healthy is by regularly exercising.
Tuesday, October 11, 2011
Basic Ways To Lose Weight
It seems like there is a never ending quest for the great secret to weight loss. Everything from great grandma’s recipe to modern scientific discoveries have been used and abused in an effort to lose that extra poundage. Advertisements and commercials promise immediate and fully successful weight loss with just the use of a few pills each day. Numerous diet plans are available that supposedly provide the perfect plan for trimming down.
Of course none of these special plans or pills are free, they all come at a price, and often a rather expensive price tag at that! Unfortunately, all too many of these purported weight purging techniques are nothing more than that another technique. There will always be another person with another idea at the expense of a naïve or desperate society.
So, how can a person truly lose weight?
What is the right plan?
We tend to run with greedy eyes to the newest fad, the newest diet, and all too often with great disappointment. Sometimes going back to the basics is the best way to accomplish some of the most formidable feats of life. Losing weight doesn’t have to be a great struggle or costly process. There are some basic ways to lose weight that are both workable and affordable.
First, the right mindset is essential to accomplish any task or goal in life. If I am going to lose those extra pounds, I have to be determined in my own mind that it is something I can and will achieve. Human nature tends to dictate to us that if at first I don’t succeed then I need to simply stop. Weight loss is not an easy task. It takes determination and time. The miracle weight loss programs that make their grandiose claims of phenomenal, and speedy weight loss, are for the most part scams.
Unfortunately, they tend to build a mindset that I will look like that toned actor on television who supposedly used that weight loss product and lost an incredible 50 pounds in an unbelievable short time. I have to remind myself that no one product can really do that, and if I am to lose weight I must be determined that I can do this, but it may take a great deal of dedication and time. The right mindset is the beginning place of losing weight.
Second, a healthy weight loss diet is highly recommended, but not one that requires a drastic reduction of calories. The best rule is to take it easy, and slowly reduce certain foods and calories. As the body begins to lose weight it requires less calorie intake to maintain endurance and good physical health. Yet, this takes time. Once again, patience is going to be a key to success. Make sure that you look carefully at a variety of food plans, and choose one that best fits your needs.
Third, eating right is great, but doing so with no physical activity is senseless. A basic exercise or workout plan is essential to burning those calories and ultimately losing those extra pounds. Start easy and build as your strength and endurance builds. Just as one diet plan is not good for everyone, so no one exercise program will work for everyone. Find a program that works for your particular, weight, age, and time economy then get at it! Make it a routine or habit for your life!
There are many ways to lose weight. Check them out. See what program best meets your needs and set your mind to do it! You must own the program in your mind, will, daily routine, and diet. If you do then you will be on the right path to weight loss.
Of course none of these special plans or pills are free, they all come at a price, and often a rather expensive price tag at that! Unfortunately, all too many of these purported weight purging techniques are nothing more than that another technique. There will always be another person with another idea at the expense of a naïve or desperate society.
So, how can a person truly lose weight?
What is the right plan?
We tend to run with greedy eyes to the newest fad, the newest diet, and all too often with great disappointment. Sometimes going back to the basics is the best way to accomplish some of the most formidable feats of life. Losing weight doesn’t have to be a great struggle or costly process. There are some basic ways to lose weight that are both workable and affordable.
First, the right mindset is essential to accomplish any task or goal in life. If I am going to lose those extra pounds, I have to be determined in my own mind that it is something I can and will achieve. Human nature tends to dictate to us that if at first I don’t succeed then I need to simply stop. Weight loss is not an easy task. It takes determination and time. The miracle weight loss programs that make their grandiose claims of phenomenal, and speedy weight loss, are for the most part scams.
Unfortunately, they tend to build a mindset that I will look like that toned actor on television who supposedly used that weight loss product and lost an incredible 50 pounds in an unbelievable short time. I have to remind myself that no one product can really do that, and if I am to lose weight I must be determined that I can do this, but it may take a great deal of dedication and time. The right mindset is the beginning place of losing weight.
Second, a healthy weight loss diet is highly recommended, but not one that requires a drastic reduction of calories. The best rule is to take it easy, and slowly reduce certain foods and calories. As the body begins to lose weight it requires less calorie intake to maintain endurance and good physical health. Yet, this takes time. Once again, patience is going to be a key to success. Make sure that you look carefully at a variety of food plans, and choose one that best fits your needs.
Third, eating right is great, but doing so with no physical activity is senseless. A basic exercise or workout plan is essential to burning those calories and ultimately losing those extra pounds. Start easy and build as your strength and endurance builds. Just as one diet plan is not good for everyone, so no one exercise program will work for everyone. Find a program that works for your particular, weight, age, and time economy then get at it! Make it a routine or habit for your life!
There are many ways to lose weight. Check them out. See what program best meets your needs and set your mind to do it! You must own the program in your mind, will, daily routine, and diet. If you do then you will be on the right path to weight loss.
Cardio and Weight Training Basics
Knowing exactly how to balance cardio and weight training can be quite a challenge when putting together a healthy training program. This can be tricky as it depends on individual factors such as what you want to get out of your training, and what kind of strength and cardio vascular training you want to do.
In training your body balance is the key and a suitable training regime should not only address cardiovascular fitness alone but should also incorporate some aspects of weight training as well. The success of the fitness program on which you are embarking will be dependent on how well you are able to balance the two.
Therefore, the balance which you seek will be dependent upon your abilities, limitations and objectives. Here are some general guidelines which will help you to make the best decision based on your own situation.
Training to Build Muscle
When performed in the same session, do strength training first. Your body will utilize energy in a particular order, and you will find that if you do cardio first, then you may not have enough energy to perform the strength training techniques. Also, doing lots of cardio activities particularly those which are endurance based will significantly hinder your ability to develop muscle mass.
So, if your overall objective is to develop muscle, keep the cardio activities to a minimum and focus on bench presses and squats. In this case, you can simply use cardio activities as a warm up procedure before you begin to strength train.
Training To Lose Fat
If your goal is weight loss, then your primary objective will certainly be to burn as many calories as you possibly can. Therefore, you will want to focus on performing cardio vascular activities first and lift weights afterwards. Some persons will experience significant weight loss through making dietary adjustments alone. However, there are others which will need some form of weight training to speed up the process.
Ultimately the most effective way of losing body fat is to combine endurance based exercises with resistance training exercises while incorporating dietary changes.
If however, you are predominantly interested in general fitness, then a great way to balance the two is to alternate cardio and weight training days. This also has the added benefit of adding a little variation in the mix of things.
The issue which is crucial to your decision will be basically the underlying reason for your training. If your goal is to somehow lose fat, then the balance you will seek will be different than if you are endeavoring to build muscle.
These are just basic guidelines which should govern your fitness operations for optimum results. However, bear in mind that for you to be able to participate in any fitness related activity it first as to be enjoyable and fit seamlessly into your lifestyle and daily routine.
If your goal is to strike a balance between building muscle and burning fat, then you should aim at spending equal time with both cardio exercises and weight training techniques.
In training your body balance is the key and a suitable training regime should not only address cardiovascular fitness alone but should also incorporate some aspects of weight training as well. The success of the fitness program on which you are embarking will be dependent on how well you are able to balance the two.
Therefore, the balance which you seek will be dependent upon your abilities, limitations and objectives. Here are some general guidelines which will help you to make the best decision based on your own situation.
Training to Build Muscle
When performed in the same session, do strength training first. Your body will utilize energy in a particular order, and you will find that if you do cardio first, then you may not have enough energy to perform the strength training techniques. Also, doing lots of cardio activities particularly those which are endurance based will significantly hinder your ability to develop muscle mass.
So, if your overall objective is to develop muscle, keep the cardio activities to a minimum and focus on bench presses and squats. In this case, you can simply use cardio activities as a warm up procedure before you begin to strength train.
Training To Lose Fat
If your goal is weight loss, then your primary objective will certainly be to burn as many calories as you possibly can. Therefore, you will want to focus on performing cardio vascular activities first and lift weights afterwards. Some persons will experience significant weight loss through making dietary adjustments alone. However, there are others which will need some form of weight training to speed up the process.
Ultimately the most effective way of losing body fat is to combine endurance based exercises with resistance training exercises while incorporating dietary changes.
If however, you are predominantly interested in general fitness, then a great way to balance the two is to alternate cardio and weight training days. This also has the added benefit of adding a little variation in the mix of things.
The issue which is crucial to your decision will be basically the underlying reason for your training. If your goal is to somehow lose fat, then the balance you will seek will be different than if you are endeavoring to build muscle.
These are just basic guidelines which should govern your fitness operations for optimum results. However, bear in mind that for you to be able to participate in any fitness related activity it first as to be enjoyable and fit seamlessly into your lifestyle and daily routine.
If your goal is to strike a balance between building muscle and burning fat, then you should aim at spending equal time with both cardio exercises and weight training techniques.
Aerobics Classes A Healthy Choice
So maybe you have already decided to get fit and live a healthier lifestyle. Chances are you also already know that attending aerobics classes is a fabulous way to bring this desire or goal into fruition. Many persons have persevered, and as a result have reaped the many benefits that are to be had from this form of exercise.
First and foremost, you should have a qualified instructor helping you along and teaching you the steps. It is important that the instructor that you will work with is adequately qualified and certified as a trainer, or has a degree in exercise physiology.
Types of Aerobics Classes
This is a basic listing of the most common aerobic classes that are available. However, based on your location some of these types of classes may not be readily available.
Step Aerobics
This basically incorporates the use of a platform to facilitate stepping up and down while performing regular aerobic routines. The extra motion involved does allow you to burn much more calories. However if you have a history of joint problems, then step aerobics is not recommended.
Belly Aerobics
This method uses typical aerobics moves, but the main focus is on doing reps that tone and flatten the midsection of the body. This can involve moves such as twisting of the torso, belly dancing and sit-ups.
Aqua Aerobics
This is a great low impact routine, as being in the water provides little resistance. As a result, it is great for persons who because of health conditions are unable to exert themselves excessively but would still like to get in shape.
Tae-Bo
This is a high impact fitness class which combines facets of kickboxing, Tae-Kwan-Do and aerobics for a maximum workout
Benefits of Aerobics Classes
The advantages of signing up for an aerobics class in your area are many. It is a well known fact that continuous exercise is the foundation for attaining and maintaining good health and a youthful appearance. However, the problem that usually surfaces is that most people find it hard to live up to an initial commitment to stick to a particular exercise routine. This is where aerobics classes come into play, as you will have the added benefit of exercising buddies who will motivate and encourage you to hang in there, especially when you feel like giving it up.
According to the Mayo clinic, joining an aerobic class can provide you with the following benefits.
First and foremost, you should have a qualified instructor helping you along and teaching you the steps. It is important that the instructor that you will work with is adequately qualified and certified as a trainer, or has a degree in exercise physiology.
Types of Aerobics Classes
This is a basic listing of the most common aerobic classes that are available. However, based on your location some of these types of classes may not be readily available.
Step Aerobics
This basically incorporates the use of a platform to facilitate stepping up and down while performing regular aerobic routines. The extra motion involved does allow you to burn much more calories. However if you have a history of joint problems, then step aerobics is not recommended.
Belly Aerobics
This method uses typical aerobics moves, but the main focus is on doing reps that tone and flatten the midsection of the body. This can involve moves such as twisting of the torso, belly dancing and sit-ups.
Aqua Aerobics
This is a great low impact routine, as being in the water provides little resistance. As a result, it is great for persons who because of health conditions are unable to exert themselves excessively but would still like to get in shape.
Tae-Bo
This is a high impact fitness class which combines facets of kickboxing, Tae-Kwan-Do and aerobics for a maximum workout
Benefits of Aerobics Classes
The advantages of signing up for an aerobics class in your area are many. It is a well known fact that continuous exercise is the foundation for attaining and maintaining good health and a youthful appearance. However, the problem that usually surfaces is that most people find it hard to live up to an initial commitment to stick to a particular exercise routine. This is where aerobics classes come into play, as you will have the added benefit of exercising buddies who will motivate and encourage you to hang in there, especially when you feel like giving it up.
According to the Mayo clinic, joining an aerobic class can provide you with the following benefits.
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