Women – Cardiovascular / Aerobic Exercise
The body’s ability to get the oxygen and blood to the muscles is simply regarded as cardiovascular fitness. The short term used for this sort of exercise is “Cardio” and “Wind” is a slang term used when referred to endurance. When the pulse quickens and the breath deepens, the normal physical activity becomes cardiovascular. In this state, the respiratory and cardiovascular systems begin to work harder. Regular training can efficiently improve both the systems. Over-activity can lead to the counter-productiveness as this process forces the body to catabolize muscle tissue.
Any exercise of the body should be deliberated, pre-meditated and methodical with least distress. The duration should be four times per week and should not be inter-mixed with work, family or chores. As far as the dieting is concern, it all depends on the timings and needs of a particular body. Less time will be spent in cardio session if you intake a healthy and clean diet. Thus in conjunction with weight training the average time is about 3-5 days per week. Weight bearing cardio work is preferred over the non-weight bearing work as it helps in supporting one’s bodyweight throughout the activity. Fast cycling and spinning are better than the moderate walking.
How much cardio work is required?
These guidelines will help you to know that how much cardio work is required, but it all depends on the orientation of your goal.
- Gaining Weight: You’ll find the reducing value of cardio in this purpose, but you have to maintain your health. The average cardio session is of three 20-minutes as exercise is required for proper functioning of body.
- Losing Fat: In this case, you need to do it four to six times per week at 40+ minutes per session. The amount of cardio required depends on a particular goal and sound diet.
What type of cardio should be done?
Cardiovascular training is classified into duration and intensity. You should keep your goal in mind in choosing between the two.
- Goal of losing fat: You should begin with low intensity and long duration work as walking if the body is poorly conditioned. You should consider the work that burns the most calories for reasonably good cardiovascular conditioning.
- To improve cardiovascular fitness: In this case, moderate intensity work is appropriate. At this point, deep breathing begins.
The myth of “Low intensity leads to fat loss”:
The people who think that low intensity is superior to high intensity regarding fat loss are absolutely right now. High intensity burns more fats in a way that more fat is burned for fuel as percentage of total calories burned. High intensity burns 40% of the fat and low intensity burns 50%.
Our body is an extra-ordinary machine that responds to particular stimuli. One’s cardio training should be varied to derive optimal value. Here are some ways to derive the training component.
The use of Equipments: alternate between the fast-blast intervals and recovery paces rather than doing the same old steady-state fixed pace. A fast-blast interval can be lasted for about 30 seconds and recovery interval should e done 1-2 minutes to catch your breath.
Classes: The use of instructed classes can help you in increased flexibility, cardio motivation core strength and stress relievers.
The climb: Wall-climbing serves an exciting alternative to more traditional exercise. There are different routes for all types of participants.
The rope: It is the most cheap, efficient and convenient way to do the best cardio activity. Timing your jumping is the best way to improve. Gradually increase your jumping time by 5 seconds to gain the best results.