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Guidelines
for Effective Cardio Exercise - Part 2
Provided by Global Health Fitness
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It is important that you understand and implement the different
methods of cardio exercise into your workout plan. It's
critical that you realize the different options of a cardiovascular
workout plan so you can overcome any plateaus you encounter
and prevent boredom.
Both eventually happen if you continue
to do the same exercise and the same training style. You
should always be going through a "momentum phase"
in your cardiovascular exercise workout plan where you continue
to achieve good results. Thus, when you reach a plateau,
you want to change your workout plan and implement a new
method. We will now discuss the three different training
methods that you should work into your cardiovascular exercise
workout plan.
Cardio Workouts Plan Technique #1: Continuous
Training
The first method, the most common and traditional way of
doing a cardiovascular exercise workout plan, is called
continuous training. This means that you do one form of
cardiovascular exercise workout plan for the full duration.
So your entire cardio exercise session is one continuous
activity, such as riding a stationary bike. As a result
you're using large muscle groups (your legs) continuously
for at least 20 minutes at 50-100 percent of your max HR
intensity. You may get bored with this and want to increase
the intensity, so the next method will be something to eventually
incorporate into your workout plan.
Cardio Workout Plan Technique #2: Interval Training
Interval training is an intermediate method of a cardio
training workout plan and thus should not be done by beginners
or those of low functional capacity. Interval training consists
of repeated intervals of relatively light intensities such
as walking interspersed with relatively hard intensities
such as jogging or running. The "light" interval
should be done at an intensity ranging from 50-70 percent
of your max HR, depending on functional capacity and personal
goals and interests. The "hard" interval should
be done at an intensity ranging from 70-100 percent of your
max HR (you should first get cleared by your physician to
train at an intensity greater than 80 percent of max HR),
depending on functional capacity and personal goals and
interests.
The light interval, or the walking interval in this example,
should take approximately the same time to complete as the
hard or jogging/running interval. Intervals typically last
2-10 minutes in duration. Many times, however, the light
interval lasts longer than the hard
interval, especially for those of low functional capacity
or those of high functional capacity training at an intensity
greater than 80 percent of max HR). These intervals should
be repeated in your workout plan until you have reached
the desired duration, usually 20-60 minutes.
Please note: before doing your interval training, start
with a warm-up of the same cardiovascular activity for about
5-10 minutes at 50-60 percent of max HR, stretch the muscles
used, then begin your light interval, hard interval, and
so on. For example, if you are in moderate shape and you
want to train cardiovascularly for 30 minutes, you should:
begin with a warm-up of the same activity (walking in this
example) for 5-10 minutes at a light intensity (50-60 percent
of your max HR); do a light interval of walking slowly,
increasing the intensity for about 5 minutes; do a hard
interval by either jogging or running for about 5 minutes.
Do this two more times and you have completed your cardio
workout plan and trained at several different heart rate
zones, gaining several different benefits. Be sure to cool-down
for 5-10 minutes at a light intensity of 50-60 percent of
your max HR. Stretch the primary muscles used.
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Cardio Workouts Plan Technique #3: Composite
Training
The third workout plan training method is called composite
training. This is a combination of several different cardio
exercises, one after the other. One example is bicycling
15 minutes (after a warm-up and stretching the muscles used)
to a track or running course, running or jogging 10-15 minutes,
then bicycling back home, followed by a cool-down and stretching
those muscles used.
Or, if you do your workout plan in a health club, you could
walk on a treadmill for 10 minutes (after warm-up and stretching
the muscles used) and do the stairstepper for an additional
10 minutes. If you're shooting for 30 minutes total in duration,
you could then go right to the rowing machine and finish
with a final 10 minutes, followed by a cool-down and stretching
the same muscles as before. This is another way of fighting
boredom with your workout plan and also increasing the intensity
and results.
If you want to take it one step further and really try
something intense and exciting, incorporate the interval
and the composite training into your workout plan. While
you're on the treadmill change the speed from walking to
jogging every other minute, or from flat to a 5 percent
grade. Then, after 10 minutes of treadmill, move on to the
stationary bike changing the resistance from intense to
less intense, every other minute. Remember, always begin
with a warm-up of 5-10 minutes at a low intensity and stretch
the muscles used, and conclude your workout with a cool-down
of 5-10 minutes at a low intensity of 50-60 percent of max
HR. Stretch the same muscles as before.
Importance of Combining Strength Training, Flexibility
Training, and Good Nutrition with Your Cardiovascular Exercise
Workout Plan
By now you have probably realized that a cardio exercise
should be an important part of your workout plan. A cardiovascular
exercise workout plan provides many important benefits that
cannot be achieved by any other exercise or activity. In
addition to cardio exercise, there are four other important
components of overall health and fitness: strength training,
flexibility training, and proper nutrition/weight management.
Implementing all four components of health and fitness
into your workout plan may seem overwhelming at first, but
making small simple changes over time in each of these areas
will drastically improve how you think, look, act and feel.
In addition, improving any one of the five components of
health will complement and thereby make improvements in
other aspects of your health. For example, training cardiovascularly
will not only improve your heart and lung capacity, it will
also make improvements in your weightlifting workout plan
performance. Note: Please refer to each specific component
for further detailed information on each of the other four
aspects of health and fitness.
Strength Training Workouts
A strength training workout plan is exercise that uses
resistance--for example, weights--to strengthen and condition
the musculoskeletal system, improving muscle tone and endurance.
Physiologically, the benefits of a consistent strength training
workout plan include an increase in muscle size and tone,
increased muscle strength, and increases in tendon, bone,
and ligament strength. Strength training has also been shown
to improve psychological health as well, by increasing self-esteem,
confidence and self-worth. These improvements have a great
influence on our physical performance, metabolic efficiency,
physical appearance and risk of injury.
One of the biggest mistakes people make when starting an
exercise and nutrition/weight management workout plan is
not including a strength-training program with their cardiovasuclar
exercise and low-fat eating regimen. This is unfortunate
because when we cut calories without exercise, we can lose
muscle as well as fat. Many do not choose to do strength
training because 1) they mistakenly think they are going
to make their body big and bulky, and 2) they do not realize
how beneficial and important strength training is in a weight-management
program. Refer to the GHF Strength Training workout plan
for more information on a safe and effective strength training
program.
Flexibility Training Workout Plan
Flexibility is one of the key components of a balanced
fitness workout plan. Without flexibility-training (stretching),
you are missing an important part of overall health. Flexibility
prevents injury, increases your range of motion, promotes
relaxation, improves performance and posture, reduces stress
and keeps your body feeling loose and agile. The range of
motion for any joint is defined primarily by the elasticity
of the muscles and tendons attached to it. So the point
of stretching is to make your muscles loose and elastic
so your joints can bend as smoothly and widely as possible.
Unused muscles actually become shorter and tighter over
time, limiting your ability to move freely.
There is absolutely no evidence that people lose flexibility
as they gain muscle or improve their cardiovascular system—as
long as they stretch and practice proper exercise technique.
Refer to the principles and guidelines sections of the GHF
Flexibility Training workout plan for further instructions
on a safe and effective flexibility program with specific
stretches for each muscle group. We will teach you how to
integrate safe and effective flexibility-training into your
exercise workout plan.
Good luck: I hope you enjoy all the wonderful benefits
of an effective cardio exercise workout plan.
>>
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>> Click here for a free 2 week workout plan with 27 essential exercises for strength training e-book from Global Fitness
Effective Cardio
Exercise - 1
Effective Cardio
Exercise - 2
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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!
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