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Myths About Cardio and Aerobic Training

Everyone wants to burn fat and look thinner. There’s no way around the inescapable reality that when we lose weight we are immediately more tempting to look at – by members of the opposite sex – and almost always just feel better. Unfortunately, we do live in a society that encourages, whether purposeful or not, judgment of others based on physical attributes; it’s a scenario not relished by many who feel, for example, that they shouldn’t be judged on “looks alone” when on that first date.Still, visual impressions are the first types the human brain within males and females pick up on and because of this somewhat harsh reality, the essence of personal appearance has made the personal training, gym facility and workout equipment sectors multi-billion-dollar industries combined.Amidst the infinite number of Internet sites, so-called fitness gurus, workout videos and everyday propaganda are myths about cardio and aerobic training which have flooded the personal exercise landscape. Many sites and doctor offices sell pills that claim to guarantee results while still other self-proclaimed fitness experts and celebrities alike suggest exercises that claim to burn off the pounds.

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Let’s take a closer look at the primary myths – and corresponding facts – that have been circling around regarding cardio exercises and aerobic fat-burning.Myth: Do a Few Minutes of Cardio a Day to Burn FatIndeed, this may ring true if the goal is to merely burn a few calories instead of fat – but to really kick-start fat-burning goals it’s best to spend 20 to 30 minutes of cardio per workout. Important to note here is that when first beginning an exercise program, it’s best to start off slow and increase the amount of time engaging in cardio and to see a physician before beginning any aerobic exercise plan.Myth: Cardio is the Only Exercise NeededCardio is used primarily to burn fat and calories but it does little to nothing for strengthening muscles or increasing muscle tone. Adding a strength training workout into a daily exercise routine will yield better and more defined overall muscle tone. Additionally, many people don’t utilize weight training for fear of “bulking up” – this is another well-propagated myth that’s been swirling around out there as well. One can’t “firm fat” but the muscle underneath can be toned; combining the two increases the chances of slimming down and meeting goals.Myth: Intensity: Low Cardio Workouts are Better Than Intensity: High VariantsFat can still be burned by working out at a steady pace, though it, of course, takes longer to burn both calories and fat. Cardio increases endurance level and helps develop a tolerance for pushing forward longer during exercise. A good example: Instead of spending 15 minutes on the treadmill with each workout, endurance level can be increased by five minutes with each workout; this is done until the maximum amount of time on the treadmill without becoming exhausted is reached.Myth: Changing Cardio Fitness Routine Burns More Fat

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This is actually one that isn’t quite an “untruthful myth” – It is indeed true that changing up a cardio routine helps the loss of weight by speeding up the fat-burning process as once a body gets used to a certain routine, it stops burning fat. Though they still encourage cardio as their primary workout agenda, a number of celebrity fitness experts incorporate different routines into each of their videos/training media; this not only keeps workout sessions fun, it keeps the workout in the fat-burning mode with each exercise session.A few tips on keeping the fat burning going:

Buy workout DVDs that highlight different cardio exercises

Look into training for diabetics

Walk or run on the treadmill

Incorporate a stationary bicycle with different levels

Use a stepper with exercise bands

Use light dumbbells or hand weights with aerobics

Consider kickboxing exercise

How to Get Aerobics Training

A lot has been said about aerobics and its benefit. To put it in few words, aerobics training helps in weight control, improves immunity, keeps chronic diseases at bay and gives a healthy and long life.Instead of starting on the aerobics on your own, it is better if you get yourself trained either at the fitness center or you learn through aerobics video. Whichever way you choose to learn, there are certain requirements of learning aerobics, which needs to be fulfilled.First, never start exercising on your own. It is a better idea to consult your physician before you start exercising. This is particularly necessary in case of people who are suffering from some diseases, or have recently undergone surgery or medical treatment, and people with lower resistance power.

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Secondly, aerobics training should be taken gradually. Do not dream of eating the entire pie in one day. It will do more harm than good. You have to understand your body needs. So, take one step at a time and increase your exercise schedule gradually.There is a method of aerobics training, warm up, exercising, cool down. These steps need to be followed strictly. Do not start performing the exercises without the warm up session and never end your session abruptly, without the cool down session.Give time to you body to adapt to the new schedule. Start on easy exercises first. If you are using steps, start with 4 inches step and slowly go to 5, 6. If you are waking or jogging, start with 5 minutes and then slowly increase it to 30 minutes.While being trained at fitness center or while watching the video, follow all the instructions properly. It is important to maintain the posture as asked by the trainer. An incorrect posture will harm the ankles, joints etc. If you want aerobics training to lose weight at particular part, say arms, stomach or thighs, then, tell your instructor accordingly. The instructor will teach exercises that are useful for toning up the particular body part.

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When you want to lose weight through aerobics, motivate yourself by setting goals. However, it is important to set realistic goals. Never overdo the exercises.Once you have completed the training, it is important that you continue the exercises regularly, else, all your efforts at learning will be futile.

A Brief Guide to Aerobic Training

The word aerobic simply means “with oxygen”. Aerobic training such as cycling, swimming or running increases the heart rate and in doing so increases the body’s consumption of oxygen. These are the conditions where the cells of the body metabolize increased amounts of energy in the form of sugars and fats.The Benefits of Aerobic TrainingIn addition to strengthening the cardiovascular and circulatory systems.Aerobic Training:Is key to optimum fitness
Is proven to protect against heart disease and stress related disorders
must be regarded as an essential part of any fitness program
If performed properly and regularly will promote weight loss.

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Your Personal Optimum Training ZoneAerobic training is most effective for burning energy and improving fitness if you work within your optimum training zone. This can be determined by your heart rate whilst exercising.Before you can work out your optimum training zone you must first know your maximum heart rate or MHR. Don’t worry it’s pretty easy to work out. Simply subtract your age from 220. This will tell you your maximum heart rate in beats per minute (BPM). Say for example your 30 years old then your MHR is 190 BPM.Sports scientists agree that the most benefit is gained from aerobic exercise when your heart rate is 70%-90% of MHR. This is your optimum training zone.To go back to example of a 30 year old, this individual would be within his optimum training zone when his heart rate is between 133 and 171 BPM. Below this level and your activity won’t be enough to provide satisfactory results. If you exceed the upper limit of your optimum training zone then you begin to work anaerobically “without oxygen”. Your body will be unable to sustain activity at this level and sugars and fats won’t be metabolized efficiently.

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To make sure you remain within your optimum training zone you can monitor your pulse whilst exercising. After working for a period of time briefly stop and take your own pulse for 15 seconds. Multiply by 4 to get BPM.If this seems tedious you could try a portable heart rate monitor device which are now commonly used by athletes of all levels.

Various Aerobic Training Equipment Options For Your Fitness Needs

Being fit and healthy is something important to people’s lives. They come in different forms like being healthy by losing weight, having a good oxygen distribution, toned muscles and a lot more. If you’ll look at these forms, you’ll find that an aerobic training equipment is the most helpful equipment that will help you get the most exercises that will help you achieve the ones that you want to have. One of your options is a treadmill that will let people have their daily walk inside the house. The great thing about these treadmills is they can be customized depending on the intensity the user wants. In addition, elliptical machines are also great choices for people who want to experience more exercises than the usual because of its intense workout for everyone who will use it without any problems.

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The good thing about elliptical machines is they have lots of features that will be suitable for every user. For instance, they can be inclined to the preferred height of the users to get the most intensity they can get from it. With the help of this aerobic training equipment, people will be able to find their heart rate increased that will help their body get the best supply of oxygen. It will be a challenge so people can get the intensity they’re looking for. They can start from several minutes and then continue to increase it together with the pace to ensure they’ll get the most of the program. Other options like weights that will not that is not that heavy for you and also do programs using other simple aerobic equipments give you the result that you want to have.

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One of the simple equipments you can use for exercising is a medicine ball. They are great choice when it comes to giving you the best aerobic exercise focused on your cardio vascular training. You can even do several varieties in doing these programs to avoid being bored with it. Remember that the quality always comes first in buying an aerobic training equipment. It pays to buy a better machine that will help you get the most result that you’re looking for.

The Aerobic Training and Fitness

Many people take the term “fitness” as something which refers to a sports branch which combines the aerobic training sessions with the ones meant to develop your strength. However, for scientists, it represents the level at which the cardiovascular system works. The measure of the fitness would be the general endurance, which is also known as the working capacity you get over longer periods of time. More generally, the term “fitness” could be referring to the optimum performance of your body and to its well-being.Aerobics is the maximum capacity of taking over, of transporting and of using the oxygen you get. This very important index you can verify in laboratories gives us the best appreciation of the cardiovascular reserves and of the physical fitness. This capacity varies depending on gender, age, heredity, training level and health condition.

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Here are a few positive effects of an aerobic training. First of all, it increases the efficiency of the respiratory process and the resistance to effort of the muscles which are responsible with your breathing. Then, it increases the volume of blood, its distribution ad its transportation to the muscles. Also, it levels different nervous and hormonal mechanisms. Last but not least, it increases you cardiovascular efficiency. This means that your heart becomes more efficient, pumping much more blood with every beat, which doesn’t happen with the untrained people, whose pulse levels increase. In other words, their heart needs to beat faster in order to send the blood and the oxygen to the other organs.

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If you want to know about the specificity of the training sessions, yo should know that a particular physical activity, like jogging, only involves those muscular fibres which are suited to that kind of effort. The fibres which contract very slowly are the ones involved in this case. Also, each physical activity involves only those metabolic ways and energetic sources which you need in order to be able to do that activity. Using the same mechanism over and over again, it adapts and this adaptation effect is what we call the training effect.