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If you're a weight-training enthusiast, no doubt you know the benefits to be gained from building strong muscles. But, is cardio training part of your workout, too? If it's not, you should consider adding it to your routine. Weight training paired with cardiovascular workouts provides a nearly perfect combination for keeping you fit and healthy. Let's look at seven reasons to add cardio training to your workout.
Cardio training is good for your heart - The increased heart rate you will achieve during your cardio workout will improve the condition of your heart and lungs, by training your heart to pump more blood in fewer beats and your lungs to move more oxygen with less effort. The improvement you will gain in your cardiovascular health will reduce your risk of heart disease and improve your blood cholesterol and triglyceride levels. Aim for 30-60 minutes at least 3 days a week in order to achieve the best results for improving your heart.
Cardio training will help improve muscle mass - Yes, it's true - You need strength training to gain muscle, but the thirty minutes you spend on those elliptical trainers will help improve your muscle mass, too, especially if you combine the two as part of an interval training program. By going back and forth between cardio training and weight training, you are working your muscles and then letting them relax several times during a workout, which will improve your ability to build that great toned look. In addition, regular aerobic exercise causes the capillaries in your muscles to grow, which helps them to remove waste, such as lactic acid, from your body more easily. This will help improve the health of your muscles, and reduce muscle soreness after your workout.
Cardio Training Burns Fat - Adding four thirty minute cardio sessions a week to your current training schedule will help you rev up your fat burning capability. The fat loss you will see will help your toned muscles be even more noticeable.
Cardio Training Revs Up Your Metabolism - In addition to the fat you will burn during your workout, regular cardiovascular training will boost your metabolism for hours after your workout, too, helping you to maximize fat loss all day long.
Your Immune System Can Improve - People who spend thirty minutes in cardiovascular exercise at least three times a week are less likely to catch colds and other viral illnesses. It is believed that aerobic exercise improves your immune system, making it better able to fight off infection.
Your Mental State Will Improve - Cardio training causes your brain to release endorphins, the body's natural high. Endorphins act as natural painkillers and stress reducers.
You Are Likely To Live Longer - The New England Journal of Medicine has found a direct link between regular exercise and longevity.
What Cardio Training Is Best?
So, now that I've convinced you that you need cardio training, just what kind of cardio training is best? Well, most experts agree that running provides the best aerobic exercise bang for the buck, in terms of fat burning. Plus, running strengthens your legs better than most other aerobic exercise. Another benefit is that, other than a good pair of shoes, no special equipment is required for running, and you can do it virtually anywhere. Experts recommend that you begin with 20-minute sessions and work your way up to 30-40 minute runs. However, running does have its disadvantages. It's particularly hard on the knees, making it a difficult sport to continue, as you get older. There are several other cardiovascular exercises that provide great benefit for those of us who don't handle running very well.
Elliptical trainers seem to be one of the best options for those whose knees can't handle running. Elliptical machines provide the same great cardio benefit, but without all the stress on the knees. There are many great trainers to choose from, and you can find elliptical trainer reviews on many fitness websites.
Whatever type of cardiovascular training you choose, you are sure to see an increased benefit in your health and fitness by adding aerobic exercise to your regimen. With just a little extra effort added to your workout, you should see noticeable results in no time!
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If you have never heard of a water aerobic routine or aquatic exercise, you should know a few things. To begin with, there are a great many benefits that you can gain from a routine such as this. Also, aquatic exercise is superior to other aerobic exercises in that it is low impact.
This means that your joints and bones do not take the amount of stress from aquatic exercise that it takes from other kinds of aerobic workouts.
Benefits of Water Aerobic Routines:
o They are low impact, which makes them an ideal exercise for people who suffer with arthritis, those who are undergoing physical therapy, or people who have other types of medical conditions.
o Water offers a natural resistance, so when you move in the water while exercising you have to push against it. This builds and strengthens muscle and burns fat.
o An aerobic exercise routine lasting only 30 minutes can burn up to 300 calories.
o You only have to be in water that is around chest deep, so you are able to perform these exercises even if you are a non-swimmer.
o Water aerobic exercises are thought to relieve stress as well as helping to keep you in shape.
How to Get Started with a Water Aerobic Routine:
To get started with a water aerobic routine, you only need access to a pool. It's a good idea to speak with your doctor to ensure that you are healthy enough to begin a new exercise routine, and get his or her okay to do so.
Then, you want to start out slowly with your new routine. This will help you gauge the effects of the exercise on your body and help you understand what amount of exercise to do and how long to stay in the water. Plan very easy workouts to begin with, and keep them at a half an hour to start. Here are some great examples of water aerobic routines that you can begin with.
Water Aerobic Routines:
Water Walking - This is a great exercise to begin with in your water aerobic routine. In around chest deep water, you will walk as you would normally walk on land. You want to try and walk in the water like you would walk briskly on land.
Move your arms at your sides while you walk, and you can burn around 250 calories in just a half an hour. This is much more than you would burn just by walking on land.
Leg Flutters - You can perform this by holding on to the side of the pool in deeper water, so that you are able to move your legs without touching the bottom of the pool. Hanging on to the edge, point your toes at the bottom of the pool and move your legs back and forth so that your feet are passing each other going in different directions. You can keep the kicks small, and do this for about 15 minutes. You are also working your arms by hanging on to the side of the pool while you are exercising.
There are many different exercises and workouts that you can add to your beginning water aerobics routine. The benefits are great and you can stay in shape and have fun as well.
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If you are tired of feeling tired, you should begin focusing not only on the calories you consume, but rather on building your body's shape and training your strength. By focusing on strengthening your muscles, you are building a body machine that is capable of lifting easier, standing for a longer period of time, running quicker and further, and performing in general; better. But, most importantly by investing on your physical state, you are transforming your calorie burning machine -your body- to that better enhanced version you always dreamt of having; the best part is that this is still you and not a movie character. Thus, if you wish to burn more calories while increasing your strength and ability to function better, but you would like to avoid registering for the aerobics class your gym offers, you can now perform another type of aerobic exercise that you will repeat with a smile on your face.
No, I am not joking. Aerobic exercises are in fact exercises that offer your body the much needed oxygen to operate and for your muscles to burn more calories. So, instead of trying to put on those tight pants you so much dislike, you can sweat up and exercise while doing some of your house errands. Everyday activities can provide you with all the aerobic benefits you so much wish for without having to suffer by looking yourself into the mirror while wearing those ugly exercise Lycra uniforms.
Cardiovascular activities, like walking or even gardening, can provide into your daily routine with the needed levels of exercise you need. After all, you will feel proud that you went shopping, cut your lawn, or washed the dog, and at the same time were doing an aerobic exercise. Just imagine that by walking for 10 to 15 minutes, twice a day, even without dieting you can reduce your size by two whole numbers! fitness experts also state that aerobic exercise can significantly reduce your waistline, since this type of physical activity targets your abdominal area which is where all that belly fat usually resides. But the best part is that aerobic exercising is not only for those stubborn bulges around your waist. It is one of the best exercising methods known, to burn more calories and improve the state of your health. People that regularly perform activities that could be classified as aerobic types of exercise, run a lower risk of suffering later from cardiovascular diseases, stroke, diabetes, depression, Alzheimer's disease, and in some cases even cancer.
So, in order to keep fit and improve your overall ability to burn calories sooner and for longer, find a physical activity you like and make it part of your daily routine. Then find the next and so on and so forth. By performing the ones you select once or twice a week, you are less likely to quit, since you add variety to your program and most importantly you complete a number of jobs around the house.
Now, in case you do have time to explore a more "advanced" way of performing an aerobic exercise, you can always join that gym class, go dancing, start up swimming or tennis, or even learn kickboxing and tai chi. The list is endless and the only thing missing from the equation is you in order for it to be successfully solved:
Aerobics + You = More Calories Burn = Increased Level of fitness
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Today, there are many fitness crazes that come and go. As each fad comes, people come running after it. To accommodate such fads, several machines are also manufactured. They, too, don't always last long as they also go out of style right along with the fads. Sometimes, a new idea is welcomed that actually sticks around and gains popularity as it has been proven to work. A recent invention that is quickly gaining popularity is the Elliptical Trainer. More and more fitness centers are adding elliptical trainers to their stables of equipment and they are fast approaching the popularity of other machines such as treadmills and recumbent bikes. This is one machine that appears to be here to stay. Here are 6 reasons as to why they are becoming so popular.
1. The Elliptical trainers allow the user to burn a similar amount of calories as jogging but with more ease. Feet never leave the pedals which makes this machine low impact and easier on the body, especially the joints. Doing running exercises on an elliptical trainer is equivalent to running in midair as the body does not feel the impact.
2. This machine has been recommended for users who are elderly or for people recovering from a joint injury. This is because of the lack of impact experienced by the body.
3. Elliptical trainers work the entire body--both upper and lower. As the feet are going in an elliptical motion working the entire lower body, the upper body is getting a workout from the rotating movement of the handlebars thus allowing the user to tone their arms.
4. Because the elliptical trainer works the entire body all at once, the heart rate climbs more quickly thus optimizing the body's energy making for a more efficient workout.
5. Users of elliptical trainers can often burn more calories in the same amount of time as they could using other machines such as treadmills.
6. When using the elliptical trainer, one can adjust the intensity of the workout. They can set the resistance levels to what works best for them. This feature is great to adding tone to the body. Say good by to flabby buts and thighs--forever!
Next time you are at the gym, be sure to try the elliptical trainer if you have not already. Some people especially beginners to cardio workout find them challenging at first and you may not be able to stay very long, but if you increase your workout each time, you will soon get used to it and it may well because your favorite machine for your cardio workout.
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As a trainer, I often get this question: don't I need to do long duration aerobic training to burn fat? The answer is (drum roll please) both aerobic (low intensity) training and anaerobic (high intensity) training will do the trick. In fact, if you really want to burn fat, include BOTH in your routine.
Let's look at why:
The word aerobic means in the presence of oxygen. Activities performed at low to moderate intensity for around 90 seconds allow oxygen to be used to generate energy for the muscles. An example of this would be brisk walking, slow running or, for us weight lifting aficionados, very low weight high repetition exercises.
Anaerobic activity is any activity where the body does not use oxygen to generate energy. The body uses different metabolic pathways (which I won't bore you with the specifics here) to react to this activity. Anaerobic activities tend to be short duration, burst of activity things where the body just doesn't have time to circulate oxygen to the muscles (less than 90 seconds). Sprints and very heavy low repetition weight lifting are examples of anaerobic exercises.
The benefits of aerobic activity:
Increased cardiovascular endurance
Decreased body fat
The liabilities are:
Decreased muscle mass
Decreased speed
Decreased power
Here's the rub, when the body uses fat for energy it also breaks down muscle. Since muscle cells burn energy and fat cells store it, you need muscle to use energy that would otherwise be stored as fat!
Now, anaerobic training, the kind where you push yourself hard for short periods of time, uses a different metabolic system to supply the muscles with energy, which trains the body to respond in a different way to exercise.
The benefits of Anaerobic Training are:
Increased Cardiovascular Capacity
Increased Cardiovascular Recovery Ability
Strength Gains
Power Gains
Improved Speed
Decreased Body Fat
The liabilities:
Increased Risk of Injury in Untrained People
Requires a Good Aerobic Foundation
When we look at all of the elements of fitness, which include:
Endurance
Strength
Flexibility
Power
Speed
Agility
Balance
It's easy to see why a combination of aerobic and aerobic training will do the most for your fitness level. And, since both aerobic and anaerobic training burn fat (anaerobic training actually yields the most post workout fat burning), the combining the two in your routine will burn fat and maintain muscle. Not only will you burn fat faster, you will keep the fat off and won't be bored in the process!
Sources:
"Aerobic vs Anaerobic, What's the Controversy About?" Eddie Lomax.
[http://www.boeafitness.com/articles/exerciseandweighttraining/2006_01_10_4010.php]
International Fitness Professionals Association, "Personal Fitness Training Manual".
Copyright (c) 2008 Ainsley Laing
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