DIFFERENT TYPES OF CARDIO WORKOUTS

It may seem that cardio training is pretty much the same type of workout – you get on the elliptical, bike, treadmill – you go for so many minutes at the same effort, and that is it. But, in reality, cardio training can (and should) be varied just like your
weight training should be. This is best to keep from getting bored as well as challenging your body to harder efforts. Below is a list of three types of cardio training that are used depending on your goals.

1. Metabolic Base Rate Training:

Usually about an hour at a relaxed pace (50–60% of maximum heart rate at the most). Some longdistance runners do this type of workout when preparing for marathons and can go over two hours!

2. Tempo:

Less than an hour, in the 35–45 minute minimum range, and the pace is brisker with heart rate in the 65 -75% range.

3. Interval Training:

For example, a 1:1 ratio of easy effort followed by hard effort (1 minute easy followed by 1 minute hard). Typically no longer than 30–40 minutes. Heart rate on the recovery: 50–60%. Heart rate on the hard portion: 80–90%. On the treadmill, this could be done as alternating walk/jog, or flat/hills, etc. – what it takes to get the heart rate up.

During an average week of five cardio workouts, do no more than two interval workouts, two tempo workouts, and one at metabolic base rate. By doing this, you are always changing what you are doing. Interval training is the most difficult and the length/intensity of the workout should be built up gradually. When figuring your target heart rate zone, the simplest and quickest way to calculate where your heart rate should be is to calculate your maximum heart rate by taking 220 minus your age. Then, multiply that number by the percent you want to train at.

EXAMPLE: If you are 50 and want to train at 70%,
max heart rate: 220-50 = 170: 170 x 70% = 119.

Q: STRENGTH – OR HEALTH?

"Where health is no more than the absence of disease, strength is the presence of abundant energy – a capacity to be a force in your world. It includes health and at the same time so much more; it's being healthy and flowing with energy,
power, and confidence," states fitness expert Shawn Phillips in his book: Strength for Life."Strength is that something extra; the mental, physical, emotional reserve—the fuel that makes for an extraordinary life, where 'health' is like living
paycheck to paycheck, strength is money in the bank—a reserve, strength is true wealth," Phillips writes.

So how do you develop a wealth of healthy strength?

EARN IT. DO THE WORK. It can be both fun and fulfilling. Through the gradual progressive overload of skeletal muscles, as well as the cardiovascular system, your energy level and capacity for activity increases. Moving a slightly heavier than normal load for the usual amount of repetitions, or moving the usual load for more repetitions equals more total work performed by the muscles. Continually repeating this process with good form, proper nutrition, and recovery allows you to become stronger and more energized.

The same principles apply to your heart and lung capacity.

For example: you can walk further or faster or uphill with a weighted backpack or completely change it up and go swimming (muscle confusion). As the cardiovascular system becomes stronger, both your resting heart rate and blood pressure may decrease; and, your heart will recover (return to it's normal, resting beat) more quickly after exercise: money in the bank, the strength and health bank.

Are you ready to enrich your life? Let's get started!

©2009 Richard Greifinger, BeFit40

STRENGTH TRAINING INCREASES BONE MINERAL DENSITY IN POSTMENOPAUSAL WOMEN

Postmenopausal women may delay or avoid onset of osteoporosis by increasing bone mass through strength training.
New research shows strength training over a period of time will prevent not only the loss of bone mineral density, but also will work to build bone matter. A comprehensive study published in the January 2003 issue of Medicine & Science in Sports & Exercise® reinforces the positive link between muscle-strengthening and osteoporosis prevention in women. The study also indicates a significant, progressive relationship between total weight lifted by calcium-replete ostmenopausal women and an increase in bone mineral density (BMD).

Reduce Risk of Osteoporosis by Muscle-Strengthening Exercises

"Because of the relationship between the amount lifted over a year's time, and the actual amount of bone mass gained, women can decrease their risk of osteoporosis and bone fracture by working regular muscle-strengthening exercises into their health and fitness routine, and sustaining that routine over a period of time," said Timothy Lohman, Ph.D., the lead author of the study. Increased BMD is typically the end goal of hormone replacement strategies traditionally used to prevent osteoporosis.

Focus on Alternative Methods to Build Bone Mass rather than with medications

However, faced with the ever-increasing costs of medications along with the undesirable side-effects of such programs, scientists are now focusing their osteoporosis prevention efforts on alternative methods of building bone mass. The study was performed by researchers at the University of Arizona Department of Physiology and Nutritional Sciences, and is part of the Bone, Estrogen, and Strength Training (BEST) Study.

Eight Core Exercises Strengthen Small and Large-muscle Groups

Eight core exercises were selected to isolate and strengthen the small and large-muscle groups that support the spine and hip, key areas associated with osteoporotic fractures. The study was designed to examine the possibility of an exercise relationship at two hip sites (femur trochanter and femur neck), the lumbar spine, and the total body. More than 140 sedentary, postmenopausal, but otherwise healthy women were recruited. Participants in the study took part in the year-long monitored program of strength training exercises, attending two or three sessions per week and were also provided with calcium supplements.

CALL BeFit40 at 303 995-9632 to build your bone density and strength!

 

©2009 Richard Greifinger, BeFit40