Submitted
Articles |
Exercise
and Training Articles
|
|
|
|
Cardiovascular
Exercise Principles and Guidelines: Part 1
By Chad Tackett
For maximum effectiveness and safety, cardiovascular exercise
has specific instructions on the frequency, duration, and
intensity. These are the three important components of cardiovascular
exercise that you really need to understand and implement
in your program.
In addition, your cardiovascular program
should include a warm-up, a cool-down, and stretching of
the primary muscles used in the exercise. This article is
part one of a two part series discussing the very important
principles and guidelines of a safe and effective cardiovascular
exercise program. Part one will explain the proper methods
of warming-up, stretching, and cooling-down and discuss
the frequency and duration of a sound cardiovascular routine.
Part two will discuss how to monitor exercise intensity
and heart zone training.
|
|
|
|
|
BB4U
Newsletter |
|
|
Creatine
Report |
|
|
Submit
Your Article |
Submit
your articles to BodybuildingForYou!
- Receive free publicity
- Help thousands of others, and
- Have your articles read by tens of thousands of readers! >>
Learn More Here |
|
Back
Pain & Sciatica Treatment
|
|
Pete Sisco's
Maximum Strength
|
|
Support BB4U!
Make a donation
by paypal to help support BB4U to continue providing you
with top notch reviews and articles. Thank you!
|
| |
|
|
|
Cardio Warming Up and Stretching
One very common mistake is stretching before muscles are
warmed-up. It is important to stretch after your muscles
are warm (after blood has circulated through them). Never
stretch a cold muscle. First warm up. A warm-up should be
done for at least 5-10 minutes at a low intensity. Usually,
the warm-up is done by doing the same activity as the cardiovascular
workout but at an intensity of 50-60% of maximum heart rate
(max HR). After you've warmed-up for 5-10 minutes at a relatively
low intensity, your muscles should be warm. To prevent injury
and to improve your performance, you should stretch the
primary muscles used in the warm up before proceeding to
the cardiovascular exercise.
Cardio Exercise: Cooling Down
The cool down is similar to the warm-up in that it should
last 5-10 minutes and be done at a low intensity (50-60%
of max HR). After you have completed your cardiovascular
exercise and cooled-down properly, it is now important that
you stretch the primary muscles being used. Warming-up,
stretching, and cooling-down are very important to every
exercise session. They not only help your performance levels
and produce better results, they also drastically decrease
your risk of injury.
|
|
|
BB4U Recommends: Tom Venuto's Burn the Fat Feed the Muscle |
To truly succeed at losing body fat and most important of all, keeping that fat off, you need a plan - a program to help you succeed. If you're looking for an effective fat loss program, look no further. With Tom's Burn the Fat Feed the Muscle program, and you could achieve the results you desire.
We at bodybuildingforyou.com highly recommend Tom Venuto's "Burn the Fat Feed the Muscle" program. Just take a look at Tom's photo to the right. Tom's straight |
|
| forward approach to burning fat and building muscle will help you build muscle, lose fat, and keep the fat off. |
|
|
Frequency of Cardiovascular Exercises
The first component of cardiovascular exercise is frequency
of the exercise, which refers to the number of exercise
sessions per week. To improve both cardiovascular fitness
and to decrease body fat or maintain body fat at optimum
levels, you should exercise (cardiovascularly) at least
three days a week. The American College of Sports Medicine
recommends three to five days a week for most cardiovascular
programs. Those of you who are very out of shape and/or
who are overweight and doing weight-bearing cardiovascular
exercise such as an aerobics class or jogging, might want
to have at least 36 to 48 hours of rest between workouts
to prevent an injury and to promote adequate bone and joint
stress recovery.
Duration of Cardio Exercise
The second component of cardiovascular exercise is the
duration, which refers to the time you've spent exercising.
The cardiovascular session, not including the warm-up and
cool-down, should vary from 20-60 minutes to gain significant
cardiorespiratory and fat burning-benefits. Each time you
do your cardiovascular exercise, try to do at least 20 minutes
or more. Of course, the longer you go, the more calories
and fat you'll "burn" and the better you'll condition
your cardiovascular system. All beginners, especially those
who are out of shape, should take a very conservative approach
and train at relatively low intensities (50-70% max HR)
for 10-25 minutes. As you get in better shape, you can gradually
increase the duration of time you exercise.
It is important that you gradually increase the duration
before you increase the intensity. That is, when beginning
a walking program for example, be more concerned with increasing
the number of minutes of the exercise session before you
increase the intensity, by increasing your speed or by walking
hilly terrain.
Please check back for Part Two, where I'll discuss how
to monitor your training intensity and how to use heart
zone training to achieve the specific results you desire.
Until then, remember that cardiovascular exercise should
be done a minimum of three times a week and a minimum of
20 minutes per session. Once your muscles are warm (after
warm up) and after the cardiovascular exercise, you should
stretch those muscles used in the exercise. For example,
after bicycling, stretch your quadriceps, hamstrings, calves,
hips, and low back. After doing the rowing machine, stretch
your legs, back, biceps, and shoulders. Good luck and enjoy
all the wonderful benefits of cardiovascular exercise.
>>
Click here for the Global Health and Fitness Program
>> Click here for a free 2 week workout plan with 27 essential exercises for strength training e-book from Global Fitness
|
|
|
|
|
BB4U Recommends: Pete Sisco's Maximum Strength |
Pete Sisco is the developer of Power Factor Training and Static Contraction Training - over 200,000 people worldwide have trained using Pete's methods.
In just 10 weeks of Static Contraction training, trainees (hardcore bodybuilders who had been lifting "heavy" for a long time and averaged 38years old) achieved the following average gains:
- 51.3% increase static strength
- 27.6% increase in one-rep max in full range of motion! (without doing full range lifts for 10 weeks!)
|
|
- 34.3% increase in ten-rep max in full range of motion! (see above)
- gained 9.0 pounds of new muscle (one subject gained 29 pounds of muscle!)
- gained 1/2 inch on each biceps, 1.1 inches on chest, and 1.2 inches on shoulders
- lost 4.9 pounds of fat & lost 0.4 inches on waist
Have you had size and strength gains like the above in the last 10 weeks? With Pete's no-nonsense, scientific approach to bodybuilding and strength training you can achieve your goals and go beyond.
>> Click here for Pete Sisco's Maximum Strength Program << |
|
|
About Global Health and Fitness
Want to finally achieve your fitness goals? Global-Fitness.com provides you with customized exercise and diet plans, hundreds
of exercise instructions and video demonstrations, fitness
tracking software, personal expert advice from 30 world-renowned
fitness, medical, and nutrition experts, FREE calorie, fat,
protein, and carb calculators, and much more!
Global-Fitness.com has helped thousands of men and women of all ages, fitness
levels, and backgrounds to look, feel, and perform at their
very best! Whether you are a beginner or advanced, they'll
help you avoid the common mistakes that waste your time,
teach you techniques for making your routine much more effective,
and guide you step-by-step to achieving new results again
and again.
>>
Click here for the Global Health and Fitness Program
>> Click here for a free 2 week workout plan with 27 essential exercises for strength training e-book from Global Fitness
|
|
|
|
|
Bowflex Home Gym |
|
Bowflex Ultimate Home Gym
The Bowflex Ultimate 2 Home Gym is a total-body solution that delivers everything you could possibly imagine for great fitness results. It offers 95 exercises and includes a lat tower, leg extension/leg curl station, preacher curl attachment, integrated squat station and more.
Click here for the BowFlex Ultimate 2 |
|
Bowflex Revolution Home Gym
The Bowflex Revolution home gym comes with over 100 exercises with a built-in cardio rowing workout. It includes preacher curl attachment, 5 position foot harness, hand grips, leg press plate, instructional manual, and much more
Click here for the Bowflex Revolution |
|
|
|
|
|
|
|
|
|
|
|
|
|
Bodybuilding Revealed by Will Brink
Discover Exactly How You Can Gain Serious Lean Muscle. Discover facts on muscle building diet
tips & bodybuilding supplements told from Will Brink
- a respected authority in bodybuilding. |
- Learn about diet and nutrition
for maximum growth
- Find out what supplements truly work
and which are just a waste of money
- Learn tested training routines for
successful workouts
>>
Click here for Will Brink's Bodybuilding Revealed |
|
|
|
| |
|
|
|
