You
want to be fit and healthy right! You got to do more than just the weights. You
need to hit the CV and burn off some fat and improve your metabolism. Your
metabolic rate is the key to unlocking the door to fitness and health.
Controlling your metabolism correctly will lead to health, vitality and most
importantly a rock hard killer abdominal section! There are four well known, primary ingredients are
necessary to create a sound, result-producing aerobic workout. These key elements
are:
- INTENSITY
- FREQUENCY
- DURATION
- MOTIVATION
Once you know the fundamentals, put the workout at the end of this article to
use. Following these guidelines along with the workout provided, you will be
sure to meet your goals.
What exactly are these four
definitions. What do they mean, and how do they relate to you. Well read on to
fully understand the concepts.
What is Intensity?
Intensity is the level of exertion - must exceed mild demands while avoiding
breathlessness and fatigue. The proper level of exertion can be determined by
using the pulse rate or heart rate as a guide. The easiest way to do this is
with a heart rate monitor. Some have chest straps and some do not. Polar are the
most popular brand and they come with a chest strap and are compatible with
many, if not most these days, home and commercial training equipment.
There are a number of other well
known and recommended brand of heart rate monitor. Some of those being: Polar, Mio (no chest strap),
Acumen, Reebok, Freestyle
For effective cardiovascular fitness, the heart rate must be maintained at a
level between 70% and 85% of the maximum heart rate. This is considered the Target
Training Zone. This is very important that you warm upto this level and then
maintain this level throughout your training. Some heart rate monitors will beep
to tell you when you have entered your pre-programmed 'zone' and beep to warn
you if you have accidently slipped out of your zone.
The warm up is an important step in the prevention of injuries and in
preparing your body for a more strenuous workout. The warm up must not be taken
lightly. The warm up prepares the body by increasing the flow of blood and
oxygen throughout the body, and by raising body temperature. Walking and jogging at a very low speed can attain a good warm up.
The target zone is where exercise is the most efficient and greatest
benefit is received.Cool down is essential to the prevention of injuries.
Stopping abruptly after maintaining the target zone can result in the temporary
accumulation of blood in the extremities. This condition requires the heart to
exert more effort and increases the probability of soreness in the muscles.
In order to cool down, gradually reduce the rate at which you are
pedaling.
During the first few weeks of the exercise session, the user's heart rate
should be kept near the low end of the target-training zone (approximately 70%).
Over the course of a few months, gradually increase the heart rate until it
reaches the high end of the rating zone. As the exerciser's condition improves,
a greater workload will be required in order to raise the heart rate to the
training zone. In other words - the fitter you get, the harder you will be
training to reach your zone and the more intensity you can handle.
Do take note however that it is strongly recommended that older individuals or those with low levels
of fitness start their exercise program at a lower intensity (60%-70% of maximum
heart rate reserve) and the progression to a higher intensity will take longer
than for young, fit individuals.
What is Frequency?
Most experts agree sensible eating habits and regular aerobic exercise, three to
five times a week, is the key to weight control and fitness. Exercise at least
twice a week to maintain the present body condition. For the average adult a
minimum of three days per week is necessary to develop aerobic capacity and show
significant changes in body weight and fat. The idea however, is to exercise
five times a week eventually for above average results and a killer abdominal
section. Three times per week though is about the norm for most exercising
individuals.
What is Duration:
Each workout should consist of a sensible warm up, training zone exercise and a
sensible cool down.
Warm up should be an important part of every workout. Prepare the body for
strenuous exercise by increasing circulation to deliver more oxygen to the
muscles, and raising body temperature. Five to ten minutes of stretching can
provide a good warm up. After warm up, begin exercise with low intensity for a
few minutes. Then increase the intensity to the training zone for a period of
fifteen to thirty minutes. To aid circulation and help prevent soreness, finish
the workout with five to ten minutes of stretching or light exercise. Many
trainers and coaches actually refer to this as the warming down period as
opposed to the cool down.
What is Motivation:
There are some very good articles in here regarding motivation. The key to
success is to stay motivated! The key to a successful program is with regular
consistent exercise. For the average person - exercise has to become habit so
choose a regular
time and place to be established. And the performance should be recorded in some
form of training log. This can help with motivation and goal setting.
Next, you should establish your target heart rate range. This is done simply by
subtracting your age from the number 220.
Then take the result and multiply by 75%. The resulting figure is your minimum
target heart rate. Now to establish your maximum target heart rate, subtract your age
fro the number 220, and multiply the result by 85%.
A Very good thought to bear in mind:-
Gradual is the keyword. A regular program that emphasizes times, distance, and
resistance setting are far more important than speed.
INTENSITY USING THE STANDARD FORMULA
The target zone is the exercise level that should be reached and maintained for
minimum of twenty [20] minutes. During this period, the goal is to have your
heart rate register between 70% to 85% of your maximum heart rate. This is known
as target heart rate.
To calculate your target heart rate follow this simple formula:
220 - your age = your maximum heart rate (beats per minute)
Multiply your maximum heart rate by 0.70 to determine the lower end of the
target zone.
Multiply your maximum heart rate by 0.85 to determine the upper end of the
target zone.
Example:You are 40 years old 220 - 40 = 180 x 0.70 = 126
Lower end of the target zone180 x 0.85 = 153
Upper end of the target zone
Therefore the target zone for a 40 years old is 126 to 153 heart beats per
minute.
Or use our handy HR calculator
This level of exercise usually produces perspiration, slight fatigue, and
increased breathing. If fatigue or breathing becomes excessive, STOP immediately
and obtain medical assistance.
The Workout
Use a standard piece of fitness training equipment such as a bike or a treadmill
to perform your workout on. We'll use a treadmill as an example.
Begin by walking/jogging and maintains a rate that is comfortably raising your
heart rate and is increasing in speed as indicated on the
electronic read-out. After 3 minutes stop jogging and take your pulse. Your
pulse should be close to the lower end of your target zone. If it is below,
increase your jogging speed. And if it is above, decrease your jogging speed.
Initially maintain the level of exercise so that your heart rate stays
near the lower end of your target zone. After 3 to 4 weeks increase your running
speed so that your heart rate increase by 4% to 5%. Continue with this pattern
of increasing the pedaling speed every 3 to 4 weeks until you reach the upper
end of your target zone.
As the conditioning of your body continues you will find it necessary to
increase your running speed in order to reach and maintain a heart rate within
your target zone. This need for an increase in the workload is a definite
indicator of an improved physical condition.
DURATION
A proper exercise routine consists of 3 components:
Warm-up 5 to 10 minutes
Target Zone 20 to 30 minutes (some may choose to continue longer than
this and duration can exceed one hour if desired and the necessary steps taken
to assist the recovery)
Cool Down 5 to 10 minutes
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