Look Good, Feel Better! With Cardiovascular Exercise

While home cardiovascular exercise training devices are not nearly as good as the equipment accessible at the health club, the product quality is generally adequate to assist normal exercises. Be certain to take proper care of them. Taking care of home gym machines is the obvious way to make sure you will get your money's worth from them.

What is wonderful about possessing cardiovascular exercise devices in your residence is that you don't have to be concerned about getting dressed for freezing weather lasting months to go work out. You can also exercise for several minutes or even hours devoid of having to be concerned about someone else seeking a turn on the cardiovascular exercise apparatus.

If you are uneasy regarding the expense of acquiring your personal residence cardio exercise devices, you should a pay a visit to your nearby fitness center then you can evaluate the expense. Bear in mind after you include your initiation expenditures, regular membership charges, and fuel to get to and from, you could have invested in the equipment for your own use.

When choosing cardio exercise devices, stay away from equipment that positions excess weight or level of resistance on the hip-joint. Although it isn't a piece of equipment, swimming pools provide a safe and sound device equally for muscle-strengthening and cardio.

The elliptical exercise machine and fitness bike, placed to percentage incline, offer you low-impact alternatives for cardiovascular exercise. Going for walks using a home treadmill, fixed to per cent slope, generates minimum effect on the hip-joint.

Jogging or speed-walking on the fitness treadmill machine may possibly position an excessive amount of excess weight to the joint. Nevertheless, you need to talk about even light jogging or speedy jogging together with your medical professional prior to taking part in this exercise.

Regrettably, most cardiovascular workout devices could cost a couple of hundred to thousands of dollars. The great news is that we now have vendors that offer inexpensive cardio exercise work out devices. Therefore, it's actually dependent on looking for the ideal merchandise as well as the supplier.

The internet marketers should provide an outstanding supply of this since there are a large number of dealers on the internet. Make sure you look into the trustworthiness of the vendor prior to adding any purchases. Enquiries would additionally be essential along with studying client comments regarding the supplier per se.

Gym memberships, fitness treadmills and other cardio exercise training devices are normally not advisable for small children simply because their physiques aren't prepared for that form of activity. As an alternative, promote enjoyable routines like jump rope, hopscotch, four square and bike rides. If there are other children in the household or community, recommend a game of tag or conceal and go look for. These are exciting methods for youngsters to be active.

Versa climbers are about the most effective and demanding cardiovascular exercise work out apparatus. This device is the very least democratic with cardiovascular devices in virtually any fitness center. Do not be shocked if it is not used and just accumulates airborne dirt and dust. However it is really a beneficial cardiovascular device. It makes a movement like your mounting vertically. They would be pushed to go in opposite to the normal force of gravitational forces. The use of the device could very easily and efficiently increase your cardiovascular rate.

The Twister becomes a very good unwanted fat burning aerobic exercise workout apparatus. It enables you have an efficient toning resistance that provides exercise routines for the upper body. The Twister is a stimulating and pleasant way of firming and toning your body, buttocks, and upper thighs, while burning unwelcome fat. It has been found that twister functions as excellent physical fitness apparatus that assists a person to keep healthy and in condition.

Cardiovascular exercise has been proven to help with weight loss and enhance your physical condition. Now the decision to buy equipment for your home or join a health and fitness club is the big question.

Learn more about cardio workout equipment. Stop by Max and Fran's site where you can find out all about Stamina Pro 15-5300 Upright Bike and what it can do for you.

Original article

Why Water Aerobics Is a Great Exercise Option

Looking for a new alternative to your daily walk, or trip to the gym? Why not try water aerobics! This is a is a low impact exercise that will still make you sweat!

You may think that swimming in a pool is all it takes for water exercises. But this is not true! Water aerobics is a full body workout, using every muscle from your legs to your shoulders. After an hour doing this aerobic exercise you are sure to feel the burn!

So how can one get started?

Surprisingly, many local pools offer classes in this sport, and usually for a very low cost. Check your local pool, or local gym to see if they are offering classes. These classes are fairly popular, so be sure to sign up early to ensure you have a spot.

If your local pool or gym does not offer the class, make your own class. There are many shops and online stores which offer great sports equipment, and for affordable cost. You'll be able to build up your own water aerobics kit, and many of these items you can take with you, so even when you travel you can stick to your workout.

What does water aerobics consist of?

This exercise uses cardio and strength training, as well as resistance training. You will be doing a good bit of cardio as you jog in the pool, or do laps. The strength training comes in the form of building your shoulder muscles, leg muscles, and core muscles as you go through the routine. Resistance training is a big part of water aerobics. Many professional swimmers complete a vigorous workout daily involving water aerobics for resistance training and to improve their performance.

The use of outside of equipment is a benefit to your routine, although not mandatory. Water aerobics equipment helps the swimmer maintain body alignment and improve performance; additionally the use of equipment can make for an overall more productive workout. The use of exercise equipment is a perfect way to increase leg and core strength during your workout.

What type of equipment is available to improve your workout?

There is a wide variety of equipment options available to improve your workout. Resistance bands and kick boards are the most common items that are used during a water aerobics workout. An Aquajogger belt is a great option to help increase weight loss during a workout. Use the Aquajogger belt to tone the abdominal muscles and maintain correct posture. A great alterative to the common sit-up!

If you're ready to get started with a water aerobics exercise routine, check out some local sports store or online store to start your water aerobics kit today!

Copyright (c) 2012 SwimShopUSA

SwimShopUSA.com is a family owned and operated business. At SwimShopUSA.com we take pride in providing superior service to our customers. In our eyes customer satisfaction is, and always will be our number one priority. You will find information, product updates, and various swim suits / gear from quality manufactures. We carry a complete assortment of apparel from Speedo and TYR.

Original article

Zumba Toning Sticks - Put Some Fun in Your Exercise Regimen

A lot of people fail to lose weight because they find their usual exercise programs extremely boring. Going to the gym every day, running on the same treadmill and lifting the same weights in exactly the same positions is bound to get on your nerves after a few days. So how do you lose weight then? The answer lies in Zumba - a refreshingly unique dancing course created by dancer and choreographer Alberto "Beto" Perez. Zumba is a strenuous and highly active fitness program which has its origins in Latin dance. It has caught the attention of various fitness chains because it pumps new life into an otherwise monotonous weight loss program. To further the impact which this unique aerobic program has on its participants, Zumba toning sticks have also been designed.

Losing weight and fat through Zumba alone is a lengthy process. Even though the tunes of Salsa, Merengue and Mambo melodies can get you to start dancing within minutes, losing body fat and strengthening the muscles takes time. To speed it up, the original innovators started teaching their students to use Zumba toning Sticks - light weight sticks to use while the regular dance routines to increase calorie burn. These Zumba toning sticks are like the regular XCO tubes which many dancers use in place of samba balls.

Doing Zumba with these sticks puts pressure on various other body parts in turn shapes up your overall frame much more rapidly. These tools have dumbbells fitted on them help in spreading the effects of the dance to various parts of the body while you are doing the routine. This eventually helps in burning a much larger number of calories than what you would burn with simple aerobic or weight lifting exercises. Many people have also experienced more fun while doing Zumba which keeps them highly motivated to lose weight.

After you have practiced your regular Zumba routines with these Zumba toning sticks for about three weeks, you will notice how well your balance and posture has improved. A certain muscle tightening in the abdominal, back and leg areas can be easily. This in turn motivates dancers to dance even more consistently. After 6-8 weeks, even highly unfit people can start doing lunges and squats with ease. However, ensure that you close each aerobic session with lateral stretching as this will properly cool your muscles and will prevent cramps and muscle deformities.

So the next time you begin feeling that you are getting nowhere with your fitness program, buy Zumba toning sticks and start learning Zumba!

We at Zumba Class Locator can help you find a Zumba class near you. You can also learn more about Zumba Toning Sticks at our website.

Original article

Exercise Is Great For A Healthy Heart

Lack of exercise may be the single worst risk factor for developing heart disease. Even if you are very careful with your diet, you are still at risk of developing a heart attack if you don't exercise. Most people don't get nearly the amount of exercise that they should.

Fitness is a key ingredient to a happy life. When we are fit, we will have more energy and feel better to do the things we enjoy. Exercising regularly, even just a little, will improve your health and improve your quality of life. You don't have to be an athlete to be considered fit. You can achieve a good level of fitness by simply walking each day. Athletes achieve an extremely high level of fitness.

Improving fitness is great for a healthy body. It is good for the joints, bones, heart and lungs. Regular exercise reduces your risk of a heart attack, developing high blood pressure or diabetes. It can even help prevent certain types of cancer. If you already have one of these diseases, exercise may help to control it and minimize the symptoms associated with it. Exercise can help you feel much better.

Regular exercise helps you to sleep better, reduces stress and is good for mental health. It helps to keep your mind more focused and on task. It helps you to have increased energy and do more of the things you love such as dancing, playing with your children or gardening. It also helps children and teens to be more focused in school.

When you are fit you will burn more calories, even at rest. Regular exercise is important for weight management. A sedentary lifestyle may be the greatest risk factor for developing heart disease. Aerobic exercise is especially important for a healthy heart. Aerobic exercise makes the heart beat faster and helps it to become stronger. It increases your body's ability to use oxygen. Aerobic exercises are exercises which make your heart beat faster for a while. Such exercises may include brisk walking, running, cycling and swimming. These exercises help the heart to work harder for a while to make it stronger. When the heart is stronger, it can more easily pump blood and nutrients to the body.

To achieve maximum benefits for a healthy heart, you should perform aerobic exercise for 30 minutes each day. When you are first starting out, you may want to exercise every other day to help your body get used to it. The American Heart Association recommends performing exercise on most days of the week. Even a little exercise will help you to be more healthy. Making it fun can help you to stick with it. Some ways to make it fun might include exercising with music, exercising with a friend and using plenty of variety.

- Nathan Leavitt DC

Dr. Leavitt has been a licensed chiropractic physician since 2003. His deepest commitment is to help improve the health and quality of life of others. To learn more effective ways to improve your health naturally go here: chiropractor knoxville

You can also see patient reviews and see where Dr. Leavitt's clinic is located by clicking here: chiropractor knoxville

Original article

Aerobic Exercise Tips for Newbies

Most people assume that aerobic exercise is specifically suited for women's fitness the same way that weight lifting appears more suitable for men's fitness. What few people realize, however, is that this form of exercise is essential to both men and women. There are many other misconceptions about cardio that have been circulating in public, but hopefully the facts below will serve to enlighten you about the real deal behind this type of exercise.

Aerobic exercises do not always consist of dancing routines

A lot of guys understandably shy away from aerobic exercise because most types of it seem to be just another form of dancing. You have to understand, however, that dancing-like routines are not all there is to aerobics. It may only seem like that way because women largely make up the population in your fitness club, and as such your fitness club is just offering what the majority wants.

If so, you can sign up for a personal training program that could introduce you to others and more "manly" types of exercise that will work you heart and lungs like boxing or kickboxing. Also, if it makes any difference, "cardiorespiratory, cardiovascular exercises or cardio" is just another term for aerobics. You could always refer to your routine as such if it makes you feel any better.

Aerobic exercise is essential to your health

No matter how young or - err - mature you are, cardiovascular exercise will always prove critical and beneficial to your health. Aerobic exercises are exercises that require you to perform a certain routine or activity continuously and following a certain rhythm as well. They help improve your heart rate and the overall health of your heart. They also improve your metabolism as well as oxygen distribution in your body.

Know when to go longer - or harder

Beginners are advised to start with aerobic exercises of moderate intensity for a short period of time. They can then gradually lengthen the period of their exercise until they have sufficiently built their stamina for it. Beginners are typically advised to start with a ten-minute routine and gradually adding ten more minutes to their routine as they improve. You should up the ante and go harder if you feel that your body is no longer having a hard time coping with the demands of your exercise routine. Make sure to switch back to a short ten-minute routine every time you increase your intensity level.

Do it on alternate days of the week

This will provide your body with much needed rest and recovery time. Working out every day of the week is allowed but you should at least alternate between strength and stamina building or, more specifically, between weight lifting and aerobic exercise respectively.

With your own fitness trainer, you are guaranteed to learn other equally helpful tips not just about aerobic exercises but also about the additional things that you can do to get fit and stay fit in the shortest amount of time.

If you would like more information on Kisar Dhillon please visit me at:

Personal Website: http://www.kisardhillon.com/

Thank you,
Kisar S. Dhillon

Original article

Tabata Training - Can 4 Minutes of Exercise Really Burn Fat?

The tabata protocol was made by the head trainer of the Japanese speed ice skating team. It was named after Dr. Izumi Tabata who carried out research using this work out to observe its usefulness.

Tabata training is a type of interval training workout which makes you work hard for a time period of 20 seconds, and then a ten second recovery period before repeating another 20 second intense bout again. This will be repeated for four minutes, so a total of 8 repetitions. You can repeat the tabata protocol again, but be sure to give yourself a little 2 minute rest.

Can a 4 minute routine really burn up fat?

This workout doesn't burn as much body fat during the workout like steady state cardio does, but elevates your metabolism for numerous hours following the exercise. Steady state aerobic exercise will burn more calories during the actual workout, but the tabata protocol will burn up more overall calories. By using up glycogen within the muscle tissue, it will force the body to use fat for metabolic processes, so don't be so fast to grab your post workout protein shake. Leave it for at least an hour or two.

This Seems Too Easy!

Don't ever believe this is gonna be easy; the truth is this would likely to end up a lot more like 4 minutes of torment to those not in great shape. Even those in great shape will find tabata training tough. When done with full high intensity this can be a very strenuous workout which will leave you gasping for breath and wishing it was over.

During Dr. Tabata's study, it was documented that a few of the skaters were forced to quit after just 6 rounds in their first couple of attempts.

Tabata training as mentioned earlier is a type of interval training so resembles a HIIT workout somewhat. Both are a kind of high intensity interval training. Tabata training is done using a much shorter rest break and a 2:1 work to rest ratio and reduced duration all round. A HIIT workout is done utilizing similar work intervals however does have lengthier rest intervals and often will last around 10-20 minutes instead of 4 minutes.

The benefits of tabata training are that it greatly increases your aerobic as well as anaerobic conditioning developing you in to a more complete athlete. It is also short in duration, and really makes use of the after burn affect very well. Tabata training is really flexible, and you can almost use any exercise to perform it. My favourite is to do shadow boxing, but doing burpees works really well and makes it more challenging. The drawbacks are obvious, it is a very difficult exercise, it can be hard to motivate yourself to perform it and if used to often can leave you fatigued.

About the Author: Michael McIntyre is a trainer who gives advice to men and women who want a body that has "The Hollywood Look". Get the big & toned physique like a fitness model or favourite Hollywood superstar by checking out my website http://www.somebodylied.com/. I hope you enjoyed this post on tabata training, and start using it in your workout program.

Original article

Does Aerobic Exercise Burn Off Muscle Mass?

Aerobic exercise is focused on recurring body movements, which increases your pulse, and keeps it elevated for a time period. Aerobic exercise isn't simply jogging. It can take form in several varieties including circuit training, interval training and also everyday activities like cleaning up.

Throughout aerobic exercise, there's an order in which the energy systems are employed.

1. Carbohydrates from the food you eat, in addition to glycogen, that is stored in your muscles as well as the liver, ready to be used as instant fuel.

2. Fats coming from food and also from your body already.

3. Proteins and amino acids from the muscle tissues.

By using this knowledge, it's crystal clear that yes aerobic exercise does burn up muscle eventually. Here your body goes into a catabolic state, as it has utilized the two primary energy fuels to maintain the cardiovascular activity. After this is done, proteins from the muscles are used to maintain the activity.

The next critical point to discuss is, precisely what point in the cardiovascular exercise will the body exhaust the 2 primary fuels and begin to start making use of amino acids? It is frequently acknowledged this takes place whenever you do cardio workouts above an hour or so. I never perform a cardio session for longer than 60 minutes anyway; so if you carry out one of my workout plans you've got no need to worry about losing muscle mass while doing cardio.

However suppose you perform a sport which goes on longer than an hour. Then yes, cardio exercise would burn muscle if you don't act tactically. Nonetheless you can stop this from taking place. First off, 2-3 hours before you begin performing, you will want to consume a well-balanced meal with carbs, fat as well as proteins. This is so when you commence playing, you are utilizing fuel directly from your meals.

Right before you start performing and also during the activity, you should take an isotonic sports drink that will fuel you with more glycogen in order to spare muscle loss. Furthermore, if executing your sport three or more occasions per week don't be worried about undertaking organized cardio exercise, you are burning enough calories with your sport for optimum health.

If you're set on body building, it is best to stay away from extended chronic cardio exercise sessions such as marathon running, since even utilizing the above ideas won't prevent you burning up muscle as the event is quite lengthy in duration.

Steering clear of cardio workouts at all costs to build lean muscle is really a bad idea. It's very clear that some of the best professional athletes possess the best physiques and they carry out aerobic exercise don't they? Aerobic exercise also improves your performance at building muscle. If you wish to develop big muscles, it's best to perform higher volume training with little rest in between sets.

For those who have an inadequate cardiovascular system, you will not be able to carry out the muscle-building part of your workout properly. Regularly, I notice individuals at the gym performing resistance training, and they get out of breath because they're in poor condition.

You now know that aerobic exercise does burn muscle under certain conditions, and you also know how to prevent this. You also now know that aerobic exercise can actually help you build muscle instead of wasting calories for muscle growth.

About the Author: Michael McIntyre is a trainer who gives advice to men and women who want a body that has "The Hollywood Look". Get the big & toned physique like a fitness model or favourite Hollywood superstar by checking out my website http://www.somebodylied.com/. My website is the opposite to traditional bodybuilding websites which encourage you to be lazy when away from the gym to save the precious calories for muscle building, you now know the answer to does cardio burn muscle, but check out my website for the best type of cardio you should be performing while building muscle.

Original article

Avoid Cardio Exercise Errors

You in all probability know by now that using cardio machines such as the treadmill and the stationary bike is a great way to burn fat and build good heart health. Truth is, cardio training routines can also strengthen the opposite components of your body reminiscent of your lungs that in turn can result in decrease blood strain levels, lesser chance to undergo from a stroke and heart attack. Regular use of cardio machines may also help decrease the extent of dangerous LDL cholesterol within the body and improve the extent of fine cholesterol. This is the explanation why you need to by no means ignore those cardio gear within the gymnasium.

Getting the Most from Your Cardio Machines

For normal gym goers there's one essential question that you need to ask yourselves: are you sure you are using the cardio tools right? People with personal trainers might have been instructed properly on tips on how to use these machines. However how about those who haven't got private trainers just like the average health club user? It's important that you simply use gymnasium equipment the best way they are supposed to be used. To begin with, it's to your safety. You'll be able to seriously harm yourself if you don't know find out how to properly use a fitness center equipment. Next, in case you are utilizing a gym gear all unsuitable, then you might be probably not getting essentially the most from it. Which means a number of the time your are spending on the gymnasium are merely put to waste.

Beneath is an inventory of some of the hottest cardio tools and the ways folks use them incorrectly.

Treadmill

The treadmill might be the most popular cardio tools around. Nonetheless, many individuals are utilizing it wrong. Most treadmills have options the place a person can improve the slope of the platform to stimulate an uphill run or jog. One of the common mistakes of using the treadmill is placing an excessive amount of elevation in your run. That is wrong as a result of running on a hinged slope could cause a whole lot of pressure on the ankles and on the knee joints. It is OK to problem your self if you're already losing interest with a specific workout. However you should also be aware of the well being implications.

Stationary Bike

The stationary bike can be a very popular piece of cardio equipment. Utilizing an exercise bike appear to be easy and easy but there's nonetheless a fallacious and proper approach of using this explicit gymnasium equipment. One of the things that people ought to learn about stationary bikes is that a lot of them are completely adjustable. Some people fail to regulate the seat of the bike to a cushy level even if the peak triggers some discomfort. You can strain certain components of your physique if the seat is both too excessive or too low.

Original article

Benefits of Cardiovascular Exercise and Training Programs

What is Aerobic Exercise?

The American College of Sports Medicine defines aerobic exercise, also referred to as cardiovascular exercise or cardio exercise, as "any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature." As opposed to strength training, which primarily utilizes the phosphagen energy system to provide energy, cardiovascular exercise primarily utilizes the aerobic energy system (oxidative energy system).

Examples of cardiovascular exercise include walking, jogging, swimming, rowing, cycling, jump roping, etc. In this article, I will concentrate on a few types of aerobic endurance training programs you can incorporate into your exercise regimen, including long, slow distance aerobic endurance training; pace/tempo aerobic endurance training; aerobic endurance interval training; aerobic endurance repetition training; and Fartlek training. I will also explain what VO2 max is and some benefits of aerobic endurance exercise.

Benefits of Aerobic Exercise

Cardiovascular exercise has many health benefits and should not be excluded from an exercise routine. In fact, the American College of Sports Medicine and the American Heart Association recommends partaking in at least 30 minutes of moderate intensity cardiovascular exercise 3- 5 days per week.

Benefits cardiovascular exercise includes:

Decreased resting heart rateIncreased resting and maximal stroke volume (amount of blood ejected by the heart each beat)Increased resting and maximal cardiac output (amount of blood pumped by the heart in liters per minute)Decreased blood pressureIncreased maximal oxygen uptakeDecreased body fat percentageIncrease in capillary densityReduction in bad cholesterol and increase in good cholesterol

VO2 Max

VO2 max, also known as maximal oxygen uptake, is the greatest amount of oxygen that can be consumed by the body (Baechle & Earle, 2008). VO2 max is extremely important for athletes participating in aerobic endurance sports, such as marathon runners, cyclists, swimmers, rowers, etc. In fact VO2 max is one of the most popular measure of cardiorespiratory fitness. The athlete that is able to last the longest during the race or event, who can ultimately consume a greater amount of oxygen, will end probably end up on top!

Aside from competitive athletes, casual exercisers can still greatly benefit from an increase in VO2 max. An increase in VO2 max ultimately allows the respiratory and circulatory system to function much more efficiently. The heart will be better able to transport oxygen and increase the body's ability to utilize it (Baechle & Earle, 2008).

Long, Slow Distance Endurance Training

Long, slow distance training (LSD) is performed exactly as it sounds. This type of cardiovascular exercise is what you typically see most people doing if you walk into a gym. Examples of LSD training include low intensity walking, jogging, cycling, swimming, jump roping, stair stepping, etc. at slow speeds for an extended period of time.

LSD training should be performed one to two times per week, although professional athletes typically train more frequentlythan that. Athletes competing in long distance marathons lasting 30-120 minutes benefit most from this type of training. Studies show LSD training should be performed at 70% of VO2 max (or 80% of maximum heart rate)(Baechle & Earle, 2008).

To determine maximum heart rate, subtract your age from 220. For example, a 25-year-old male's maximum heart rate is around 195. Then to determine target heart rate to train at for LSD training, multiply max heart rate by 0.80, which in this example would be 156. The 25-year-old male would then want to keep his heart rate around 156 when engaging in LSD training.

Since heart rate is the most frequently used method for determining exercise intensity, it is crucial to know what your individual heart rate is. Additionally, to accurately train at your prescribed heart rate, purchasing a heart rate monitor is highly recommended.

Pace/Tempo Training

Pace/tempo aerobic endurance training, also known as threshold training, is typically used by athletes competing in marathons, however, can also be employed by the casual exerciser looking to reap the benefits of cardiovascular exercise. Pace/tempo endurance training consists of exercising at an intensity that is equal or greater than lactate threshold. Since the concept of lactate threshold is quite complex, I will explain it like this: train at a pace equal to or slightly faster than competition pace for those who compete in races and for those who do not compete in races train at a higher intensity than normal. In both cases, train for a duration of 20 to 30 minutes. Additionally, there are two types of pace/tempo endurance training: steady and intermittent (Baechle & Earle, 2008).

Steady pace/tempo aerobic endurance training is continuous training performed at an intensity level equal to the lactate threshold for 20 to 30 minute durations (Baechle & Earle, 2008). In other words, a runner training for a LSD marathon would train equal to or slightly faster than race pace during pace/tempo endurance training.

Intermittent pace/tempo aerobic endurance training consists of training at the same intensity level as steady pace/tempo endurance training, however, includes a series of shorter intervals with brief recovery periods (Baechle & Earle, 2008). For example, a runner utilizing intermittent pace/tempo aerobic endurance training might run for one minute at a pace equal to competition interspersed with short intervals of slightly faster than competition bouts.

Interval Training

Interval training, unlike LSD and pace/tempo aerobic endurance training, involves exercising at or near VO2 max. However, like the name states, training is conducted by interspersing intervals of rest periods and work, which are known as work to rest ratios. Interval training can be used for nearly all types of cardiovascular activities.

For example, if a person wanted to conduct interval training for running, he would first determine the work to rest ratio. In this case, let's say the work to rest ratio is 1:2. So, for every interval of work, the rest would be twice as long right? Hence the 2 in the ratio. The runner could choose to run at maximum intensity for 30 seconds and rest for 60 seconds or run at maximum intensity for 45 seconds andrest for 90 seconds.

By the way, the "rest" portion of interval training does not mean to stop the activity completely; it simply means to continue the activity for the prescribed rest period at a lower intensity. Got it? Check out my article on interval training if you want to learn more about it!

The good thing about interval training is that it can be used to train the energy system that is taxed for a specific sport. For example, football games consist of brief periods of plays followed by rest periods (huddles, timeouts, injuries, etc.). A typical play in football lasts approximately 6 to 7 seconds and the rest interval before the next play takes place is approximately 25 seconds. A coach then might develop an interval training aerobic endurance regimen consisting of a 1:4 work to rest ratio. Let's say that running was chosen for the aerobic endurance interval training exercise. A 1:4 work to rest ratio could consist of 6 seconds of maximal effort followed by 24 seconds of rest period or 10 seconds of maximal effort followed by 40 seconds of rest period. Understand?

Repetition Training

Repetition training, unlike interval training, is conducted at intensities greater than VO2 max (Baechle & Earle, 2008). Repetition training is, however, similar to interval training in that it utilizes work intervals and rest periods, although longer rest periods are required due to the high dependency on the anaerobic system (Baechle & Earle, 2008). Typically, rest periods are 4 to 6 times as long as the work intervals (Baechle & Earle, 2008). So, for example, possible work to rest ratios that could be used are 1:4, 1:6, or 1:5.

Fartlek Training

Fartlek training is simply a combination of all types of aerobic endurance training methods previously mentioned. Although it is typically used for running, Fartlek training can be used for cycling or swimming as well. A sample Fartlek training run involves LSD running interspersed with periods of incline running followed by shorts intervals of maximal effort running.

Final Note

Wow. We have covered a tremendous amount of material! Let's recap what we went over:

Definition of aerobic endurance exerciseBenefits of aerobic endurance exerciseVO2 max and how to calculate maximum heart rateLSD trainingPace/tempo trainingInterval trainingRepetition trainingFartlek training

If you take nothing else out of this article, remember that cardiovascular exercise is extremely important to include in an exercise routine or regimen. It is great for the heart and significantly enhances the respiratory and circulatory system. Additionally, if followed with a sound nutrition program, cardiovascular exercise can help with fat loss, although strength training should be performed in conjunction with cardio exercise if you want to achieve maximum results. As always, consult your physician before you start any type of exercise regimen.

Original article

New Study Shows Aerobic Exercise A Waste Of Time

It's truly amazing. Finally it seems that the mainstream media is recognizing the truth when it comes to ideal exercise for health and weight loss. And the big news (drum-roll please)? Cardio is most emphatically NOT the answer. Well. Apparently we already knew that, but it's always nice to see a little bit more of the world is getting accustomed with. So what's the new scoop? Well, according to this study, not only is cardio a bad idea for diabetes treatment, but it's also not so great for overall health and the avoidance of heart disease.

I was first exposed to this concept about 5 or 6 years ago, and I want to tell you - it took me a good 18 months to get my head around the idea. At that age health concerns such as heart disease and diabetes never even entered my mind, but the idea that cardio wouldn't keep me in great shape was mind-boggling. After all, wasn't that why I'd become a cardio queen in the first place? Convinced that my 2+ hours of the stuff was what was necessary to stay slim? Don't worry, it never always worked and don't mind that I was always tired of doing so. Long story short, switching cardio for weights and plenty of protein and fat has whipped me into the best shape of my life but also leaves me feeling about a million percent better.

And I'm not the only one.

I came up with one of my regular clients and she was telling me how she shed massive weight after dropping cardio sessions. In fact, she'd dropped about 3 kg of stubborn belly fat in just 2 weeks. Can you imagine? Fat that hadn't moved for months on her high-cardio program. I had to laugh - I'd been at her for about 2 years to drop the running, but it took her suddenly being too busy for such a huge time commitment and having to drop her sessions to weights to save time. Ah well, at least she got there in the end!

You may think that I am crazy for taking such a drastic approach to health and you might not be alone. But do you really want to follow a single track that you chose a long time back and never ever try something different? There may be some hidden new possibilities out there. After all, we used to believe that the world was flat...

I think at least one reader out there is going to look at this study and shout back at me about how it's too general or the sample size is too small or blah blah blah. And they'd be right - the study could be more detailed. But hey, it's just one more tiny but tough nail in the coffin of aerobic exercise. You don't have to be a rocket scientist to realize that the whole energy in vs. energy out quarrel is a crock anyway (yep, another one, am LOVING that word today).

And you know something? You can argue to the cows go home but when you're,

a) going around with a much bigger load on your booty than what you'd probably like or

b) only managing to stay in shape by carefully spaced-out near starvation coupled with 90 minutes+ continuous exercise per day then trust me, You are going to have a really bad time.

In many ways, weight loss and ideal health is very simple. Sure, it takes commitment, knowledge, and definitely some staying power, but it sure doesn't (need to) take over your life. This is not just a simple math. As this lovely lady recently discovered, eating higher calories and changing the way you workout could be just the answer you're looking for.

So. Don't you feel this is the high time to kick that nasty cardio habit once and for all from your life? And if after all that you're still not sure (seriously!), then promise me this. Just go for it for a month and you will get your answers, GUARANTEED.

Check out my blog Body Incredible for fat loss, nutrition and for motivational tips. And if you'd like to learn what it really takes to be in exceptional shape as a busy woman, visit Woman Incredible

Original article

Can I Lose Weight Through Cardiovascular Exercise?

Cardiovascular exercise does play prominent part in losing weight. It is really just one part of a three tier program that helps in dropping weight. Diet and strength training also play a big importance in our quest to drop a few pounds and get healthier. Regular cardiovascular exercise for instance improves your fitness by allowing our heart to get stronger which in turn makes it work more efficiently. A stronger heart also helps in the flushing out of toxins our bodies have either created or, from foods that we have consumed. By flushing out these toxins this in turns allows our bodies to run cleaner and promotes weight loss as well.

Cardiovascular exercise also helps to distribute oxygen throughout our bodies keeping our muscles stronger by building up stamina and allowing them to work harder and longer. It is a known fact today in the fitness world that bigger, stronger muscles built through strength and aerobic training combined, will burn more calories and increase your metabolism. A faster metabolism equates to burning calories constantly which helps in the war against fat and weight loss.

Cardiovascular exercise can be completed in many forms. Walking, swimming, and hiking for instance is just several that is considered aerobic. To get the most out of aerobic exercise and conditioning however, it should involve your legs such as running, or cycling. It is important to burn more calories to get the weight off, you should use aerobic exercise that is involving large muscle groups such as the legs and hips.

Getting your heart rate up is important for the exercise to be effective. During cardiovascular exercise your heart rate should be between sixty-five and eighty-five percent of your maximum heart rate. That is determined by subtracting 220 from your age. That number will tell you what your maximum heart rate is and important to determine how hard you can push yourself. Then multiply.65 by your maximum heart rate and that is the lowest number you should be working at, to get the higher number take.85 then multiply that by your maximum heart rate.

For instance a 54 year old male or female would take 220-54=166. Take 166x.65 that gets you 107.9. Or take 220-54=166, take 166x.85 and that gets you 141.1. these are the number of beats per minute you should be working at during exercise to make your weight loss efforts productive.

Start out three to five times a week if you can to make your fat fighting efforts effective. Starting somewhere is the key however. Be sure if you have a medical condition or injury that you consult your doctor before diving into a cardiovascular routine.

Remember however that aerobic exercise should be combined with a sound diet and strength training plan to be highly successful.

Richard Haynes PTA
Punta Gorda, Florida.
http://www.orthopedicweightloss.com/

Richard Haynes is a Physical Therapist Assistant and Certified Personal Trainer working in the home health sector with specialization in orthopedic rehabilitation and medical fitness.
Richard owns Total Joint Fitness LLC which is an orthopedic and medical fitness company for adults with questions on strength training and weight loss.

Original article

Lose Weight With Cardiovascular Exercise

It seems that it is now in fashion to say that cardiovascular workouts are not the way to lose weight. More and more trainers are saying that strength training or interval training is the best way to burn body fat and lose weight.

This may be true but cardiovascular workouts definitely work for weight loss. As long as you do them right, they can be very effective. I know this from my personal experience. When I first started losing weight, cardio played a big role in my success.

But how do you lose weight with cardiovascular exercises and why do some people seem against it?

To answer the latter part of the question first, I believe that a lot of trainers believe that cardio is simply not the best or most time efficient way to lose weight. This has some merit. Other forms of exercise can be more calorie expensive than the traditional form of cardio which calls for a protracted workout at a medium pace.

This is the main thing which people do wrong: they choose length of workout over the quality of it The truth is that you need to make a real effort in your workouts to make them effective. The harder you work, the more calories you are likely burning and the easier it gets to lose weight.

To lose weight with cardiovascular workouts you need to do hard workouts and they should also be fun. When people ask me what is the best form of cardio to do, I just tell them to do what they like. This is the best thing for them. I believe that running, cycling, and rowing are among the most intense and effective cardio workouts there are. However, if what you like is swimming or using the elliptical machine then go for it. You need to do these workouts for a long time so choose what you like.

One way in which I like to use cardio in my workouts is to combine it with strength exercises. For instance, if, in the middle of your run, you stop and do some squats or push-ups or lunges, you get a completely different experience than with just a cardio workout.

The bottom line is that cardio needs to be fun and it needs to be intense. If it's not the former then you won't stick to it. If it's not the latter it will not give you results. Combine the two for the best effect.

For the best workouts visit Top 10 Cardiovascular Exercises. For a program to help you lose weight with cardio visit Weight Loss Cardio Review. Jonathan Dunsky is a health and fitness writer.

Original article

Cardio Exercise - Elliptical Machine Benefits

There are many benefits to using an elliptical trainers. Some of the elliptical machine benefits include weight loss, cardiovascular health improvements, muscle toning, and mental health and wellness. An elliptical machine is a great tool for improving health and puts less stress on the body than other types of workout equipment.

Elliptical Machine Benefits - Weight Loss

Elliptical trainer machines are great for weight loss. Elliptical machines can give you a great workout that can burn about 200+ calories in about 30 minutes at a moderate intensity level. It is also much easier on your feet, knees, and hips than a treadmill or running outdoors. As long as you are maintaining a healthy diet an elliptical machine can yield great results for your weight loss efforts.

Elliptical Machine Benefits - Cardiovascular Health

Another of the important elliptical machine benefits is the great cardiovascular exercise you can get from the machine. The cardiovascular system is composed primarily of your heart and blood vessels, the purpose of which is to deliver oxygen to the various parts of your body through the blood.

Understandably, the health of this system is very important to your overall health. Heart disease or clogged arteries can lead to serious problems. In fact, heart disease is the leading cause of death in many countries.

One of the things you can do to improve your cardiovascular health is to get about 30 minutes of exercise 5 times per week. This exercise should be vigorous enough to raise your heart rate to what is known as the "Cardio Zone." To figure out what heart rate you should be targeting, first find your maximum heart rate by multiplying your age by 0.67, then subtract this number from 206.9. Here's the formula:

Maximum Heart Rate = 206.9 - (0.67 * Age)

So, if you are 30:

206.9 - 20.1 = 186.8

70-85% of this number is your cardio heart rate zone. So, going with the example of 30 years of age, the cardio zone would be between 130 and 159 beats per minute. An elliptical machine can easily help you reach this target. It may be a good idea to find an elliptical machine that has a chest strap with a very accurate heart rate monitor to help you stay in the zone.

In addition to this, if you want to improve your cardiovascular health you should eat healthy. Avoid foods high in saturated fat, sodium, and cholesterol. Smoking is another contributor to cardiovascular disease, so it may be a good idea to quit if you are a smoker.

Elliptical Machine Benefits - Muscle Toning

Toned muscles can also help you to lose or maintain weight. This is because your body exerts energy just to maintain muscle tissue, which raises your metabolism. Basically, you are burning more calories even when your aren't doing anything.

To tone muscle with an elliptical trainer you should spend part of your workout using your arms to pump the ski pole like hand bars rather than pedaling with your feet. This can help build muscle tone in your arms. Also, pedaling in reverse and changing incline and resistance levels can help you target different muscle groups.

Elliptical Machine Benefits - Mental Health

As with any exercise routine, working out on an elliptical trainer machine has mental health benefits. Exercise is a great way to get rid of stress. In addition, you can generally let you mind wander freely while doing your exercise. I find this to be a great time to reflect on my day, to think of my plans for the future, and just to work though any unresolved thoughts going on in my head. In fact, I think best when I am in motion.

I often find that when I am in a mental funk that a moderate exercise is just the thing I need to pull me out and get me going again.

These are just a few of the most important benefits to using an elliptical trainer. I also recommend purchasing an elliptical trainer for your home. To find the best elliptical trainer for home use visit my site at Sole E35 Reviews, which can be found at http://www.solee35reviews.com/. You can also find more articles with tips on using elliptical trainers for health benefits and weight loss.

Original article

Home Exercise DVDs - The Best Choice For Today's Hectic Lifestyle

Life is such a busy routine that getting into shape can always be such a terrible chore. In fact, with so little time on our hands and the economy making a hole in our pockets, things like gyms, dance class, sports lessons and so on can be pretty hard to commit to. But if you're determined enough to be healthy and want to make it a point to exercise then your solution to your problems would be home exercise DVDs.

Home exercise DVDs were made as an option to work out the fun yet affordable way that is most convenient as well. Pop one into your player whenever you have the time, follow the instructions and you'd accomplish a good workout. If you are able to keep up with that and do it on a daily basis, keeping in shape wouldn't be a problem for you.

What many people failed to understand about home exercise DVDs is that they work the exact same way a personal trainer does, only virtually. You are able to get step by step directions and it runs on a full course, making sure that you workout for the appropriate duration of time.

The best thing about these DVD's is that they give you such great flexibility in their options. First of all, they comes in many different types of exercises that you can pick the ones that you think you would enjoy best. In example if your niche in dance then there is the zumba fitness DVD set, hip hop, belly dancing, salsa and so much more.

The other niches available would be home Pilates, yoga, Jazzercise, ball exercise, kettle bell exercises, basic cardio, strengthening exercise and so on. What's more, the variation doesn't end at the type of exercise you can do but it also varies in intensity and duration.

The variation in intensity further varies with each DVD set. There could be different intensity levels in a single set or there can be multiple DVD sets with ranging intensities so that each level gets more focus. This variation was cleverly designed to help you workout to your maximum ability based on your level and also to help those who haven't worked out for the longest time (beginners) to start from scratch and slowly work their way up.

The duration variation is great too because it helps different people work on something. When buying a DVD workout set, figure out how much time you'll have to spare in a day to do it and you'd be able to figure out which duration to go for. A good recommendation would be to go for the 15 to 30 minutes one to do during the weekdays and if you get extra time during the weekends, invest in a second and different niche set that runs for about 45 minutes to an hour.

Home DVD exercise sets are great ways to help you get started so what are you waiting for? Hit the stores and pick out your DVD and the necessary equipments so that you can begin your journey to a healthier living.

Visit the Zumba Fitness DVD Set website. Learn how you can get fit from home the fun and affordable way!!!

Original article

Aerobic Exercise: How Often and for How Long?

Aerobic Exercise

Synonyms: also called cardiovascular or endurance training

Components of an exercise session:

An individual exercise session should, ideally, include the following components:

• Warm up: lasting 5 - 10 min., should include moderate intensity cardio or calisthenics, can be non-specific or activity specific, i.e. warming up the thigh muscles more on a squat day or before a jog. Warming up prepares the body physically as well as psychologically for the challenge ahead. Although scientific evidence is lacking, anecdotal evidence suggests that warming up can indeed help prevent injuries.

• Conditioning: should last for 20 - 60 min. and includes aerobic training, resistance training, or outdoor sports. This phase is responsible for the maximum benefits derived by the tissues from the exercise session.

• Cool down: Should last for a minimum of 5 to 10 min.; like the warm up phase, this would also include moderate intensity of cardio or muscular exercises. This brings the heart rate to normal in a gradual manner and also prevents sudden fall in blood pressure seen in susceptible individuals.

• Stretching: Should last for 10 min. Again, like the warm up phase, this can be non-specific or specific, i.e. muscles exercised on that day or that session should be stretched. Stretching prevents muscle soreness (mainly DOMS or delayed onset muscle soreness) seen especially with resistance training by washing way lactic acid build-up during exercise.

FITT principle as applied to aerobic exercise: the word FITT stands for frequency, intensity, the time (duration) and the type of exercise included in the session.

1. Frequency of Exercise

The number of days per week that you exercise is a crucial determinant of fitness as well as general health benefits derived from the sessions. Moderate to vigorous intensity aerobic exercise (> or equal to 60% VO2R) for 1 to 2 session per day is recommended. However, for the physically inactive, lower intensity training for more session per day should be prescribed. Most authorities recommend a low to moderate level aerobic intensity for at least 3 to 5 days a week, if not on most days of the week. A combination of moderate to vigorous activity for 3 days will also suffice in giving health benefits.

2. Intensity of Exercise

To achieve health benefits, a minimum of intensity of moderate levels (40% - 60% of VO2R) is required. However, as stated above, a combination of moderate to severe intensity aerobic activity (> or = 60% VO2R) can result in faster and better results.

3. Time (duration) of Exercise

This signifies the amount of time spent performing exercise either per session, per day or week. Furthermore, time spent in exercising can be calculated by adding up intervals of 10 or 20 min. The principle behind this is the consideration of the amount of calories spent exercising per week. Evidence suggests that burning a total of 1000 calories per week by accumulating exercise over the week results in fitness and health benefits. Most prominent researchers agree to 150 min. of physical exercise per week as the minimum required to derive cardiovascular benefits. This translates to 30 min. of aerobic activity on 5 days of a week.

4. Type of Exercise

Aerobic exercise involving large muscle groups (thighs) are recommended to derive maximum cardiovascular benefits. The type of exercise that can be undertaken can be fast walking, jogging, running, cycling, rowing, aerobics class, dancing, swimming, cross-country skiing. Recreational weekend sporting activities like basketball, tennis or football can also provide a different stimulus to the body.

Conclusion: a moderate to high intensity aerobic exercise for a minimum of 30 min. per day for 3 - 5 days a week is the current recommendation for deriving fitness and health benefits from an aerobic exercise program.

Hi there,
I am a sports medic, an elite personal trainer and a sports injury, health, medical and fitness writer. For more information on my personal training services or if you have any queries, do not hesitate to get in touch with me at http://www.thefitnessdoc.co.uk/#!__contact-me

Original article

What Are The Different Types Of High Intensity Exercise And Should I Be Doing It?

There are so many benefits to high intensity exercise, but is it the right type of training for you? In this report I am going to give a brief outline behind high intensity exercise as well as the benefits and I will also give a few examples of some programs you can follow.

When I talk about high intensity exercise I am talking about exercise where your heart rate is at, or above 80%. To work out your maximum heart rate (MHR) you minus your age from 220. Then multiply that number by.80 and you get your 80% figure.

For example 220-21= 199
199 X.80 = 159

Therefore a MHR for a 21 year old is 199 beats per minute (bpm). The 80% figure (which is what we need to be higher than for high intensity exercise) is 159 beats per minute.

Here is a list of benefits associated with high intensity exercise;
o Increase in maximum heart rate (resulting in a lower resting heart rate)
o Increase fitness
o Increase in metabolism (after exercise)
o Increase fat burn (while maintaining muscle mass)
o Increase cardio output (lung capacity)
o Delay the onset of Lactic Acid
o Increase in bone density (especially when doing plyometrics)
o Increase in muscle tone
o Increase co-ordination, re action time and awareness.

There are many different programs you can do for high intensity exercise. You can do:
- Circuits
- Interval training
- Sprints (down hill or up hill)
One great aspect of high intensity exercise is because it is so intense you don't need to do any more than 30 minutes of exercise due to the fact that you are pushing your body so hard for a short period of time.

Circuits
If you are going to do high intensity circuits you can use body weight exercises as well as dumbbells, barbells, medicine balls, sandbags etc. Just remember that you cannot keep up 100% intensity for one whole hour so you must work out a work to rest ratio. For example do a 5-minute circuit then have a 3-minute break and repeat 5 times. This way you are fully recovered in between circuits and can really push yourself.

For some really good circuits try combining body-weight exercise, compound weight movements and a cardiovascular machine (rowers are great.)

Just remember when choosing weights exercises try to choose compound movements and limit the amount of isolation exercises. This is because full body exercises are going to tire you a lot more than isolation exercises.

Interval training
Interval training is one of my most favorite ways to get fit on any piece of cardio machine. Just choose the interval program, and get going. Interval training can be done anywhere and usually follows the following format.

- One minute of intense effort followed by a one to two minute recovery (depending on where you are in your training cycle). Do this fifteen times and you will definitely be getting tired.

The great thing with interval training on a cardio machine it is really easy to monitor your heart rate and calories burned as well as distance traveled. A great way to keep up intensity is to stay above a certain row per minute (RPM) for the full minute.

Sprints
Sprints are just another way to do interval training. The great thing about running is that you don't have to go to the gym to do it. The local park has everything you need for high intensity sprinting session.

You may like to challenge yourself (and build the leg muscles) by completing sprints uphill, or try pulling a sled or tire along for added resistance. Piggy backing a partner is another great way for you to do sprints up a hill.

Here is an example of a hill sprint workout.

- ten hill sprints with walk back recovery.
- Five piggyback or sled pulls with walk back recovery

This sort of program will really have your heart rate increased and lactic acid all through the legs. If you are going to be doing a lot of hill sprints it may be wise to read up on recovery.

If you are not keen on hill sprints then you can just do flat sprints. A good program would be:

80m, 90m 100m, 120m, 100m, 90m, 80m, Followed by 5 repetitions of 40m sprints.

Who is this training catered for?

This training is awesome for athletes and experienced trainers. High intensity, short duration exercise is great because you can really push your body to the limit for a short amount of time, which gives you such fantastic results.

High intensity exercise is not good for the elderly, inexperienced trainers or trainers who are just getting into training, for the simple fact that their body is not conditioned to hard exercise and they may injure themselves.

It is important that you are an experienced trainer (or have an experienced person eg a Personal trainer) nearby to help out if need be.

What sports is this type of training good for?

High intensity exercise is great for sports where you have an intense couple of minutes and then the intensity dies down again, for example sports such as rugby, soccer, hockey as well as boxing, wrestling, judo and karate. Due to the short duration of this type of exercise it is not suited for endurance sports like marathon, triathlon, swimming, running etc. In saying that though endurance athletes still perform interval training but it is different to the short duration sports.

Author: Matt D'Aquino
http://www.workoutsforjudo.com/

Matt is the founder of Beyond Grappling fitness and conditioning. He is a 2008 Beijing Judo Olympian as well as nationally ranked freestyle wrestler and National Champion in Brazilian Jujitsu. Matt has a passion for teaching all aspects of grappling especially the fitness and conditioning aspect. Recently he has been traveling the world aiming to qualify for his second Olympic Games.

To learn more about Matt and his fitness and conditioning training visit http://www.workoutsforjudo.com/

Original article