Sistersteel
03-06-2009, 07:47 AM
Cardiovascular fitness can be defined simply as the body's ability to get oxygen and blood to the muscles. The shortened term used when referring to cardiovascular exercise is "Cardio", but the slang term "wind" is also frequently used when referencing endurance. Physical activity becomes cardio work when the pulse quickens and breathing becomes deeper causing the cardiovascular and respiratory systems to work harder. One can improve the efficiency of both systems through regular training. However, too much of this activity can be counter-productive as it forces the body to catabolize muscle tissue.
TIPS ON TRAINING
Exercise should be pre-meditated, deliberate, and methodical with limited distress. One must make time for structured exercise at least 4 times a week and not overlap this designated time with work, chores or family.
As with dieting, competitors adjust their workout routines depending on where their body is at a certain time, and where they need to be by competition time. As expressed earlier, the cleaner the diet the less time spent in cardio sessions, thus most average about 3-5 days a week (plus routine practice). This number and duration will increase as contest time nears, but not by much. Here's one competitor’s quote on the subject, "I have found that if I train smarter, more intense, then I can spend less time in the gym. It makes my life more efficient that is so important when managing my time."
Due to differences in genetics, not all workouts will have the same impact for everyone. The one constant that is repeated throughout the websites of female competitors regarding the key to training, is to continually vary both weight and cardio training.
Weight bearing cardio work, those exercises for that standing is required, are superior to non-weight bearing ones by virtue of having to support one's own bodyweight throughout the activity. This means that walking or running SHOULD be preferred over cycling or rowing, however one should not forget to account for intensity. That is to say, a moderate walking session, may not be as productive as a fast cycling one.
How Much Cardio is Necessary?
There are a few simple guidelines to follow when determining how much cardio work should be done. But as with every other aspect of training, it all comes down to goal orientation.
• To gain weight one will find reducing cardio of value, but there is still a need for it in order to maintain health. Twice a week light cardio sessions of 20 minutes is sufficient to provide for these requirements.
• When seeking to lose fat cardio activity is recommended four to six times per week at 40+ minutes per session. However, the amount of cardio required for serious training is directly related to the soundness of the dietary and weight training programs.
• For improving cardiovascular fitness in general training three or four times per week for 20 to 40 minutes per session (depending on current level of fitness) will yield good results.
What Type of Cardio Should Be Done?
Cardiovascular training, no matter what the exercise, is categorized based on duration and intensity. When choosing that type of cardio to do keep the ultimate goal in mind.
• If the goal is fat loss but the body is poorly conditioned, begin with low intensity, long duration work such as walking. For the same goal with reasonably good cardiovascular conditioning, one should work out at a level that burns the most calories, i.e. high intensity training.
• If the goal is to improve general cardiovascular fitness, then moderate intensity work is more appropriate. This is where deep breathing begins, and conversation is labored but possible.
Maximum Heart Rate
The heart rate is the guide for cardiovascular exercise intensity.
• The maximum heart rate (HR max) is the theoretical number of beats per minute that your heart is capable of producing.
• This is found by subtracting your age from 220, e.g. if you're 40 years old, 220 - 40 = 180 HR max. But this is simply estimation, not an absolute upper limit.
• To measure aerobic exercise intensity, percentage of HR max (%HR max) is often used. If you want to exercise at 60% of your HR max, your heart rate should be (using the example above) around 108 beats per minute.
Target Heart Rate
Your Target Heart Rate is the range of heart beats per minute at that you should work in order to best achieve aerobic fitness. This range is typically between 60% and 80% of your HR max. The bottom end of the scale is best for low intensity training while the top end is for high intensity training.
TIPS ON TRAINING
Exercise should be pre-meditated, deliberate, and methodical with limited distress. One must make time for structured exercise at least 4 times a week and not overlap this designated time with work, chores or family.
As with dieting, competitors adjust their workout routines depending on where their body is at a certain time, and where they need to be by competition time. As expressed earlier, the cleaner the diet the less time spent in cardio sessions, thus most average about 3-5 days a week (plus routine practice). This number and duration will increase as contest time nears, but not by much. Here's one competitor’s quote on the subject, "I have found that if I train smarter, more intense, then I can spend less time in the gym. It makes my life more efficient that is so important when managing my time."
Due to differences in genetics, not all workouts will have the same impact for everyone. The one constant that is repeated throughout the websites of female competitors regarding the key to training, is to continually vary both weight and cardio training.
Weight bearing cardio work, those exercises for that standing is required, are superior to non-weight bearing ones by virtue of having to support one's own bodyweight throughout the activity. This means that walking or running SHOULD be preferred over cycling or rowing, however one should not forget to account for intensity. That is to say, a moderate walking session, may not be as productive as a fast cycling one.
How Much Cardio is Necessary?
There are a few simple guidelines to follow when determining how much cardio work should be done. But as with every other aspect of training, it all comes down to goal orientation.
• To gain weight one will find reducing cardio of value, but there is still a need for it in order to maintain health. Twice a week light cardio sessions of 20 minutes is sufficient to provide for these requirements.
• When seeking to lose fat cardio activity is recommended four to six times per week at 40+ minutes per session. However, the amount of cardio required for serious training is directly related to the soundness of the dietary and weight training programs.
• For improving cardiovascular fitness in general training three or four times per week for 20 to 40 minutes per session (depending on current level of fitness) will yield good results.
What Type of Cardio Should Be Done?
Cardiovascular training, no matter what the exercise, is categorized based on duration and intensity. When choosing that type of cardio to do keep the ultimate goal in mind.
• If the goal is fat loss but the body is poorly conditioned, begin with low intensity, long duration work such as walking. For the same goal with reasonably good cardiovascular conditioning, one should work out at a level that burns the most calories, i.e. high intensity training.
• If the goal is to improve general cardiovascular fitness, then moderate intensity work is more appropriate. This is where deep breathing begins, and conversation is labored but possible.
Maximum Heart Rate
The heart rate is the guide for cardiovascular exercise intensity.
• The maximum heart rate (HR max) is the theoretical number of beats per minute that your heart is capable of producing.
• This is found by subtracting your age from 220, e.g. if you're 40 years old, 220 - 40 = 180 HR max. But this is simply estimation, not an absolute upper limit.
• To measure aerobic exercise intensity, percentage of HR max (%HR max) is often used. If you want to exercise at 60% of your HR max, your heart rate should be (using the example above) around 108 beats per minute.
Target Heart Rate
Your Target Heart Rate is the range of heart beats per minute at that you should work in order to best achieve aerobic fitness. This range is typically between 60% and 80% of your HR max. The bottom end of the scale is best for low intensity training while the top end is for high intensity training.