Tag: Cardio

There has always been a debate for decades over whether cardio training or strength training is better for you. The reality is you need both. Your body will not depend on just a single branch of exercise to work. Cardio and strength workouts come with their own set of benefits, and each supports the other and enhances your overall fitness performance. It is suggested that adults perform at least 30 minutes of aerobic activity daily, and engage in strength training at least twice per week. These recommendations from the American Heart Association suffice for 30 minutes per day, or 150 minutes per week, of physical related activity which can be easy as going for a run around the block and hitting the gym with some weights.

Benefits of strength training
Weight training builds big muscle and helps to strengthen the connective tissues in your body, and that goes far towards injury prevention. Not only will it help with everyday chores and aging bodies but you'll also improve your posture, balance, and stability. Weight training helps shape your body and metabolizes fat faster. Following strength training, your metabolism remains higher for an elongated period of time (unlike cardio which halts as soon as your heart rate drops), in return burning more calories after your workout. Furthermore muscle expends more energy to maintain than fat does, so in return you'll burn more calories while at rest by adding some muscle to your frame.

Benefits of cardio training
Cardio training improves your body's ability to process and use a higher content of oxygen, increases your lungs capacity, and improves your overall fitness level to help you live longer and have a healthier heart. Even when the top body builders started to train they began to recognize the high level of importance of adding cardiovascular training into their workouts aiding them in increased blood-flow to the muscles as well as speeding the muscle breakdown healing process and recovery through workouts. Cardio training elevates your heart rate in the short term, with benefits like lower blood pressure and a decreased resting heart rate, which results in less effort for the heart and any future diseases.

A properly designed and rounded workout routine comes with an abundance of mental and physical benefits. Exercise releases endorphin's under stress, which helps aid stress, tension and anxiety, as well as increasing blood flow to the brain, to help you function at higher levels. Risks of illnesses like diabetes, heart disease, high blood pressure and certain types of cancer can be decreased by performing healthy related activities. Exercise helps maintain muscle mass and strengthen bone density, both of which decline as we age. Staying active will not only give us a better way of life but a longer and healthier one.

Source by Albert Quintana

Introduction

Assessment of cardiorespiratory fitness is important for both athletes as well as the members of the general population. In athletes for apparent reasons. While in general population, VO2 max can be used to predict subsequent development of cardiovascular disease. Thus, VO2 max studies can be used for prevention, both primary as well as secondary, of development of cardiovascular sequelae like angina pectoris or myocardial infarction.

Furthermore, since cardiorespiratory fitness has been linked decisively to early deaths from a variety of causes, VO2 max studies in general population assume immense significance.

So what exactly is VO2 max? Well, in literal terms, it is the volume (V) of oxygen (O2) during maximum exercise that your body is able to transfer. As we all know, during exercise, your body needs energy and the chemical reaction to produce energy require oxygen (especially aerobic exercises). Thus, the higher your VO2 max,the more your body can transport oxygen effectively during times of intense training. Therefore, you will be able to train longer at higher intensity levels.

Methods of Assessing VO2 max

VO2 max can be measured using either maximal or sub maximal exercise testing protocols. Maximum exercise testing involves pushing the subject to the limit of intense physical exercise. So much so, that immediate medical attention is usually required. Maximal exercise testing is a true reflection of VO2 max. However, for obvious reasons, this method is best avoided, at least in the general population. Most authorities recommend the submaximal method (using submaximal loads of exercise intensity). Once the values are obtained using this method, regression equations are used to predict the actual VO2 max.

Whereas, maximal exercise testing is more sensitive, submaximal exercise testing is safer, esp. when implemented in members of the population who are not accustomed to training.

Maximal Exercise Testing:

Maximal exercise testing requires trained individuals and sophisticated equipment. Therefore, it is used only in certain clinical settings.

Submaximal Exercise Tests

Astrand and Rhyming Step Test: This test is carried out using a 33cm step/ aerobic bench for women and 40cm step for men. It involves stepping up and down the step or bench at the rate of 22.5 per min. ECG and steady state heart rate readings are taken. It would require 25.8 and 29.5 mL/Kg/min of oxygen uptake for women and men respectively.

YMCA step test and The Canadian Home Fitness Test can also be used for submaximal exercise testing. The step tests are popular because of use of minimal equipment and ease of implementation. Another major advantage is the minimal cost as well as the fact that large number of subjects can be tested at the same time as shown by The Canadian Home Fitness Test.

3 min. YMCA Step Test: This test determines how quickly your heart rate returns to normal after a bout of exercise. It uses a 12 inch aerobic bench. The subject steps onto the bench with a rate of 24 per minute (estimated oxygen uptake of 25.8 mL/Kg/Min.). After 3 min., the subject immediately sits down and the HR is counted for a minute. It is crucial that the HR is counted starting within 5 sec of stopping the exercise. The obtained HR values are then used to compare against established norms.

Treadmill Tests: A minimal of 3 min. treadmill test using 70% of heart rate reserve or and 85% of maximal heart rate as the end point of test is a better predictor of VO2 max than the step tests. Pretty much like in the step tests, achieving a steady state heart rate is imperative to get accurate data. Thus, the need to carry out the test for a minimum of 3min. Variety of treadmill test protocols are used: Bruce Protocol being the most popular of all.

Cycle Ergometer Tests

Astrand-Rhyming Cycle Ergometer Test: This is a 6 minute single stage test. The subject pedals at a rate of 50rpm to achieve a HR between 125 and 170 beats/min. HR should be measured during the 5th and 6th minute of the test. An average of 2 or more HR reading is taken and used to estimate VO2 max from Modified Astrand-Rhyming Normogram.

Other test like Maritz Test use a multi-stage cycle ergometer test …

One needs to understand the pressure put on the heart and lungs by overweight and lack of exercise. Both these are pertinent to people who are over 70 years because many tend to sit back, eat more, and indulge themselves in table games or, like me, on the computer. Hours of sitting is extremely unhealthy and one day a voice inside me told me to join a gym. This was completely unexpected and obeying that voice was the best thing.

That voice inside is well-known to me because of memory of reincarnation and link to the Universal Spirit, the real God. It has given me a job to do which is the reason I spend long hours at the computer. Over the last 30 years or so exercise involved only garden maintenance and walks, aside from house work.

Now the command was received and a local gym for women only received me with open arms. Aside from a fortnightly fee of $ 38, well affordable on a pension, there are PT classes that include one for healthy heart. It is held twice a week and is basically very enjoyable.

The exercises are simple and over the course of 45 minutes involve little weights, steps, and ball movements, such as throwing and catching. Sometimes there is also some square dancing type movements that help with balance. Stretching and flexing of muscles has become now a daily routine with me.

On the other days the gym provides all forms of equipment for those who want to work-out. For me the bike is my favorite although many use the walking and rowing machines. Other equipment allows stretching of muscles in the neck, back, and legs, which I also find useful.

Building up muscles that have disappeared over the years of inactivity is one of my achievements and being able to get up from the ground when I fall over is another. Since starting at this place my balance has improved to the point where there have been no falls at home whereas before I would trip and fall over anything in my path.

It is something for older people to consider. Don't sit around and wait for death to catch up with you but enjoy yourself doing physical training and show the world what you are made of. The other benefit for me has been the great friends made while exercising – a real bonus.

Source by Norma Holt

Looking to cut fat, lose some weight and tone your body? Is a trip to the gym nothing but a monotonous, dull hour spent in the cardio section?

Then, I have the perfect workout for you.

It is a workout which will help you break the monotony of sweating it out on the treadmill. This high intensity workout will have you sweating in no time. It will pump you up so much that you won’t stop even when your legs are aching. You just can’t have enough of this workout.

This super charged workout is Crush Cardio, introduced to the people of Delhi by Crush Fitness India. In their own words, “Fitness is a Dance Party”. And trust me, it’s a party you really want to attend!

The company came into being with the idea of making fitness fun and it has managed to do just that. The trainers are fitness enthusiasts, trained dancers and dream chasers. They have come to the Capital City with the hope of making it a fitter place. Dance is their major weapon, and they teach you how to use it to defeat your enemy and reach your goal.

Crush Cardio is a high powered workout. Think about the intensity of all weight loss exercises mashed up and squeezed into one 60 minute workouts. With workout plans available for people with all kinds of fitness goals (weight loss, muscle growth, increased athletic stamina), they are proving to be a trusted fitness solution for many. It has also proven to be a good muscle building workout. It moves your entire body, and works every muscle to thumping, fist pumping dance music. Being a full body workout, it is a complete fitness solution with a dynamic approach. If running on the treadmill is not exciting for you anymore, then this rumbling-bumbling workout will shake things up for you pretty well. The best part is that each workout will prove to be a different experience.

If you are up for this roller coaster of a workout, this sweat drenched party, then sign up for it. Delhi-ites are dancing their way to fitness at some of the most premium studios in the city.

Dance it out with some of the best gyms throughout the city with these trainers. You will find available Crush Cardio slots at popular gyms and studios like Olympia Gym, iFitness, Elemention, Studio 60, the Hype Gym, Metabolix and many others.

Staying fit is now fun!

Source by Sameer Siddiqui

Can Cardio Make You Fat?

What?!

Hopefully, that was the first question that came to your mind when you read the title!

If you are like my clients & me, then you’ve been trained through excellent marketing from health clubs, cardio equipment manufacturers, shoe companies, sports drink companies, “fitness” magazines, and so called “experts” that all you need to do to lose weight is long, slow, steady state cardiovascular exercise. Run five miles, ride a bike ten miles, but the Acme Tread-climber-stepper-rower machine and use it 3x per week for 30 minutes per day and you’ll get in the best shape of your life, right?

Wrong!

Allow me to back up a bit. As a rule, the best workout program is the one that you will consistently stick to. If you love long-distance running, or hanging out on the elliptical for 45 minutes at the gym because it gives you a break from the housework & kids, don’t stop!

However, there are more time-efficient & effective ways to perform cardio in order to lose weight, than long, slow cardio.

Here’s what happens after doing traditional cardio for a long time: initially, any type of cardio you do will increase your heart rate, make you sweat, burn a decent amount of calories during the session, and you will probably lose a few pounds if you do it consistently for a couple of weeks. However, your body adapts to doing that very quickly.

So, after a month of doing the same thing, you don’t sweat as much, your hear rate doesn’t increase as much, and you don’t burn anywhere near as many calories as you did initially. Additionally, if you’re not including resistance training in your workouts, you are losing muscle very quickly, and muscle tissue is what allows you to burn calories throughout the day.

As you can see, this can quickly become counterproductive to your weight loss efforts! Lowering your metabolism, or burning fewer calories daily, by losing muscle tissue, decreasing the amount of calories you burn during exercise by doing long, slow cardio, and maintaining the same amount of calories you get from food will at best leave you at a weight loss plateau, and at worst, can make you start gaining weight!

So yes, doing the wrong kind of cardio or too much cardio can make you fat!

How do you keep this from happening? A method called interval-training cardio is legitimately the only way to consistently keep you burning as many calories as you need to lose weight. Briefly, interval training involves doing cardio at a steady pace with intermittent short bursts of increased intensity. This can be applied to any type of cardio training: running, biking, swimming, kickboxing, even regular resistance training!

In my next article, I will give you a few examples of how to properly perform interval cardio and implement it into your routine, in order to keep your cardio from making you fat!

Stay focused, stay fit

Isaiah

Source by Isaiah White

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