Posted on September 8, 2008 in Lastest News
Have you ever wondered why cardio is not doing the trick to wash away the sins caused by junk foods? Yes, experts suggest that cardiovascular-cardiopulmonary training is not enough for washing away the harm caused by junk foods. The prime benefits of cardio are – to lower blood pressure levels, to lower the cholesterol levels, ensuring heart health, and to lower the blood sugar levels.
Personal trainers such as Ian Appling at the Coronado Country Club also opines that cardio should be done correctly. When done so, it also impedes the recovery time for strength training thereby allowing you to reap more benefits and to train harder.
What is missed?
Personal trainers and experts suggest that most of the trainees fail in understanding the definition of “cardio” itself and thereby do not work the heart and lungs properly. They opine to increase the heart rate through cardio by at least 70% but not more than 85 or 90%.
Then you need to lower the rate below 70%. Check your heart rate by placing your forefinger on the carotid artery of the neck. Add a zero to the number of beats per second.
It is recommended that the elevated heart rate should be sustained for a minimum of 12-15 minutes. Some trainers opine that 20 minutes should be the minimum limit for sustaining the elevated heart rate.
What does the normal routine cardio consist of?
A normal cardio routine would mean – treadmill, stationary or a real bike, running or jogging, elliptical glider, rowing machine, gazelles, walking uphill, jump rope, swimming, warm-ups, training zone and cool down.
As the saying goes “to get something you need to give up something”, so can be applied to cardio as well. The initial sacrifices that you would have to make are to sustain and tolerate the unusual fatigue, sugar cravings and loss of strength in weight workouts.
Experts suggest that these minor inconveniences will gradually fade away when the body begins to adapt itself to the benefits of cardio.
The ideal routine for cardio is:
Monday: Strength training
Tuesday: Cardio
Wednesday: Rest
Thursday: Strength training
Friday: Cardio
Saturday: Active rest
Sunday: Recreational activities and total rest
Experts also explain that we all have a limited energy span and OVERDOING it can prove to more exhausting than useful.
Recommended tips for Cardio
Listed below are some tips for cardio and weight-loss initiatives taken by individuals:
- Vary your cardio routine
- Start by steady intensity for longer duration
- To lose weight, start with weight workouts then do the cardio (as studies suggest that it helps burn fat fast)
- Unless for long distance events, etc extensive cardio, usually more than 1 hour can burn the muscle tissues
- Eat lean, clean and healthy foods
Washing away the sins of junk food is by far, one of the toughest things to overcome. Though regular exercise and diet change can help you get back to your desired shape and size, what is more imperative is the actual execution of whether weight workouts or cardio.
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