Healthy Tips....... for Your Busy Lifestyle!
Friday, June 20, 2014
Cardiovascular Exercise part 2
Several features set a cardiovascular exercise apart from other types of physical workouts. Most of the large muscles in the body get stimulated during cardio or aerobic exercise. As a consequence, the heart pumps more blood through the vessels and the lungs get overstimulated by the superior amount of oxygen. It is because of the impact on the heart and the circulatory system that the name of cardiovascular exercise has been given to this kind of training.
There are lots of health benefits to a cardiovascular exercise. First of all it can lower the blood pressure; secondly it helps to efficiently burning fat deposits. In order to make sure that you reap the benefits of cardio, you have to train at the optimal intensity, otherwise the heart won't get the boost you need. Most of the gym machines designed for cardiovascular exercise allow you to monitor the heart rate. It is really convenient to be able to monitor the heart rate with the machine, it's more effective!
There is a formula to calculate the rough estimate of your maximum heart rate.
For men it's 220 – (minus) your age, and the result is the approximate max. heart rate.
For women it's 226 – your age, and you get the heart rate (HR).
Then you multiply the HR by 0.5 and you get the lower end of the target zone.
For the higher end of the target zone, multiply the HR by 0.85.
A woman that is 30 will have the following estimates:
226-30=196
196x0.5=98
196x0.85=166,6
This means that for a 30-year old woman, the maximum heart rate is 196, but during cardiovascular activity, the optimal number of heart beats per minute should range between 98 and 166. If the monitor shows you a number in this 'target zone', then the cardio exercise stimulates the heart at the right level.
Scientific research has revealed the possibility to reduce the risk of heart disease by moderate cardiovascular exercise patterns. Walking briskly, for around 30 minutes, three times per week can keep your heart in great condition.
Moreover, such physical activity boosts up the metabolism and improves blood circulation. You will no longer experience cold body extremities or noise in the ears due to improper blood flow.
Last but not least, you should choose that type of cardiovascular exercise that you are comfortable with, that you enjoy. Otherwise, you'll feel stressed, tense and reluctant to train regularly, and you'll eventually give up.
There are lots of health benefits to a cardiovascular exercise. First of all it can lower the blood pressure; secondly it helps to efficiently burning fat deposits. In order to make sure that you reap the benefits of cardio, you have to train at the optimal intensity, otherwise the heart won't get the boost you need. Most of the gym machines designed for cardiovascular exercise allow you to monitor the heart rate. It is really convenient to be able to monitor the heart rate with the machine, it's more effective!
There is a formula to calculate the rough estimate of your maximum heart rate.
For men it's 220 – (minus) your age, and the result is the approximate max. heart rate.
For women it's 226 – your age, and you get the heart rate (HR).
Then you multiply the HR by 0.5 and you get the lower end of the target zone.
For the higher end of the target zone, multiply the HR by 0.85.
A woman that is 30 will have the following estimates:
226-30=196
196x0.5=98
196x0.85=166,6
This means that for a 30-year old woman, the maximum heart rate is 196, but during cardiovascular activity, the optimal number of heart beats per minute should range between 98 and 166. If the monitor shows you a number in this 'target zone', then the cardio exercise stimulates the heart at the right level.
Scientific research has revealed the possibility to reduce the risk of heart disease by moderate cardiovascular exercise patterns. Walking briskly, for around 30 minutes, three times per week can keep your heart in great condition.
Moreover, such physical activity boosts up the metabolism and improves blood circulation. You will no longer experience cold body extremities or noise in the ears due to improper blood flow.
Last but not least, you should choose that type of cardiovascular exercise that you are comfortable with, that you enjoy. Otherwise, you'll feel stressed, tense and reluctant to train regularly, and you'll eventually give up.
Cardiovascular Exercise part 1
What is a cardio exercise? The definition is simple, and it applies to all sorts of sports activities. Any exercise that stimulates the heart to pump more blood in the organs and tissues bears the name of cardiovascular training. It may be running, jogging, stair climbing, simple aerobic, step aerobic, swimming, brisk walking, cycling, hiking, rope jumping and many more.
However, there are degrees of effort intensity in the examples we've given above. Thus, swimming and walking will range low on a scale from 1 to 10, while step aerobic lies right at the top of the list, because it requires the highest effort.
Opinions are divided as to whether a cardio exercise is necessary in the regular training routine of the average person. Some experts claim that heart stimulation through physical exercise is essential, while others argue that there is a negative health impact too.
The truth lies somewhere in the middle. While cardio is essential to improve resistance to effort, it is not suitable for people who suffer from chronic health problems (heart disease in particular). Professional athletes on the other hand, benefit from cardio exercise training because it allows them to keep weight under control and develops physical endurance when paired with muscle training.
Cardiovascular exercises burn fat! This is a fact! If you want to burn calories quickly, besides regular gym training you have to do cardio regularly. However, staying in the fat-burn zone is not ideal at all. You have to constantly make it more difficult... and you have to understand why.
The bad thing about a cardio exercise is that you don't feel comfortable with it from a physical point of view. I'm talking about effort and constantly pushing the limits of physical endurance. You are certainly not going to use the same type of cardio exercise routine indefinitely because that will lead to the installation of the plateau phase. Every two or three weeks you have to increase the effort level so that the resistance level keeps growing.
Pay attention to the combination cardio-weight training because it may be counterproductive for muscle enhancement. The reason behind this lies in the fact that cardio exercise routines consume the glycogen in the muscles. Hence, you should consider interval training, to alternate anaerobic training with cardio exercise. That should keep you in the safe zone without any negative impact on the muscle growth. You can thus stay healthy, in great shape and full of energy.
However, there are degrees of effort intensity in the examples we've given above. Thus, swimming and walking will range low on a scale from 1 to 10, while step aerobic lies right at the top of the list, because it requires the highest effort.
Opinions are divided as to whether a cardio exercise is necessary in the regular training routine of the average person. Some experts claim that heart stimulation through physical exercise is essential, while others argue that there is a negative health impact too.
The truth lies somewhere in the middle. While cardio is essential to improve resistance to effort, it is not suitable for people who suffer from chronic health problems (heart disease in particular). Professional athletes on the other hand, benefit from cardio exercise training because it allows them to keep weight under control and develops physical endurance when paired with muscle training.
Cardiovascular exercises burn fat! This is a fact! If you want to burn calories quickly, besides regular gym training you have to do cardio regularly. However, staying in the fat-burn zone is not ideal at all. You have to constantly make it more difficult... and you have to understand why.
The bad thing about a cardio exercise is that you don't feel comfortable with it from a physical point of view. I'm talking about effort and constantly pushing the limits of physical endurance. You are certainly not going to use the same type of cardio exercise routine indefinitely because that will lead to the installation of the plateau phase. Every two or three weeks you have to increase the effort level so that the resistance level keeps growing.
Pay attention to the combination cardio-weight training because it may be counterproductive for muscle enhancement. The reason behind this lies in the fact that cardio exercise routines consume the glycogen in the muscles. Hence, you should consider interval training, to alternate anaerobic training with cardio exercise. That should keep you in the safe zone without any negative impact on the muscle growth. You can thus stay healthy, in great shape and full of energy.
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