Weight training is an important aspect of the bodybuilding process, but what about the forgotten exercise commonly known as cardio. Cardio is just , if not more important than weight training itself and should be at the top of every trainee`s to-do list. In this article, I am going to give you a run down on the different types of cardio that can be done and the benefits of doing cardiovascular exercise.
The definition of cardiovascular, according to dictionary.com, means of, relating to, or involving the heard and blood vessels. Basically, anything that elevates your heart rate to burn calories would be considered cardio. The most important thing is to always be moving. A sedentary lifestyle will only lead to obesity and you definitely don`t want that, especially if you are involved with fitness.
There are many positive benefits of doing cardiovascular exercise. Your mind will benefit most because cardio helps reduce stress and keeps you in a positive mental state. Not only that, but your body will be benefitting from an increased lung capacity, higher metabolism, and increased blood flow to your brain.
If you have a job that keeps you active then there is no need to add more cardio. However, some bodybuilders preparing for a contest do up to three hours of cardio daily, so you will have to be the decisive factor and determine how much cardio you need to do. Many people prefer jogging as its main source of cardio because it is a quick way to get in a workout. Other people prefer cycling, walking, or any other cardio option available.
The debate on the best time to do cardio has been going on for years. One person says you should train in the morning on an empty stomach, another says to do cardio after your first meal, and then another person tells you to do cardio right after you get done weight lifting. All of this information can become confusing and cause you unwanted stress just trying to decide which time is the best time to do cardio. Again, try them all and make a decision based on good judgement. Don`t be discouraged if you don`t get everything right the first try, just use your mistakes as a means for improvement. Until next time, Later.
*http://exercise.about.com/cs/cardioworkouts/a/cardio101.htm
*http://www.bodybuilding.com/fun/animalpak19.htm
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A recent article touting the wonderful effects of adding strength training to your regular workouts for results in the weight loss department. I thought this was common knowledge.
I discovered this myself shortly after my pregnancy. I had always been nice and fit. Ex-gymnast, ballerina etc and just a high metabolism person. But months after my pregnancy I couldn’t seem to lose those “last 10 pounds”. You hear it often but I had never experienced it. I didn’t have the freshman 15 in college. Didn’t gain weight like everyone promised after high school and even starting my 30’s I was still the same weight as in high school. But pregnancy? That did me in.
I worked out daily with my sister. We were determined. Cardio, cardio, cardio. A few squats here and there. Some crunches but man I was still big! Then I happened upon some well known weight training videos for women in a second hand store. They were hard but they were fun. My body wasn’t used to the weight so I started small. Three and Five pound weights. I was having so much fun. Then I had to get eight pounders. Oh i also needed ankle weights. The weight was dropping off! It was so wonderful.
Then I plateaud. Common with heavy workouts. I got kind of sad about the whole thing and put the weights down. I still had 2 or 3 I would have liked to removed. I thought it was about that much. My lower regions were still kind of chunky. So I lost my momentum and put the weights away.
A few weeks later I picked up a well known female exercise enthusiast’s 20 minute workout. Nothing big. I knew her stuff was easy but it had been a few weeks since I worked out. It was all cardio too and I was kind of tired of weighs. OHMIGOSH! I lost about 5 pounds that week! I know I sound like an informercial. The bottom line for me was a combination of both. The weights definitely started the ball rolling but I had pretty much omitted the cardio because the weights were so fun and actually for me easier. Cardio made me breathe hard. Ick!
Well that’s my story and I’m stickin’ to it. Get some weights ladies (and gents). Workout carefully and make sure you lift right. There are some videos to show just how it’s done too.
Have fun!
O Quinn is a wife and mother who likes to look for the best ways to get things done.
Visit her at http://www.homemakingorganized.com
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For far too long we have believed that pleasure is something to be justified or earned. Pleasure, we are convinced, is only what we can allow ourselves to experience after we’ve lost weight, achieved a fitness goal, or competed and won.
So many people approach their workout as though it were an unpleasant chore. Sometimes it’s thought of as something that is to be endured, not enjoyed. You need to have a good time when you work out. Pleasure is vital if you want to stick with and succeed at a program.
The secret to a great workout is to take away boredom and bring contentment into it making the experience interesting and satisfying.
Our state of mind can never be kept a secret. It’s constantly reflected throughout the body. Frustrations about the past and worries about the future manifest themselves into muscle tension. The best way to deal with life stresses is to live in the moment. There’s no better, safer, more emotionally secure time to live in the moment then during your workout.
While it takes practice, living in the moment brings a new vitality to a workout program. Paying attention to your mind, body, and environment creates a new appreciation for the process of transformation you have devoted yourself to.
-Consider taking your workout as seriously as other areas of your life such as your job or relationships
-Consider taking the focus off of instant results and think about what changes you need to make to ensure your workouts are more enjoyable
-Consider making your workouts something special rather than treating them as though they were a separate part of your life
Your workout is a time for you to escape. Give yourself permission to give love and nurturing back to the person who deserves it the most-yourself.
There are three steps to take to prepare for your healthy escape. First, have a regular place to workout. Being in familiar surroundings that you enjoy to be in will help you to relax and to concentrate. Second, wear comfortable clothes you only wear for your workouts. It’s the same as using china on special occassions. The more meaning you put into the experience, the more you’ll gain from it. And finally, have all the equipment you may need ready to use so you won’t have to be interrupted during your workout.
Rather than rushing into a workout and then spending most of the time diverting your attention from the activity by watching TV, listening to music, or reading, be open to the idea of communicating with your body instead.
At the start of your workout begin by wakening the body through a simple breathing exercise. Sit on a chair or on the floor with your spine straight. Keep your eyes closed and breathe deeply. Hold for four counts. Release your breath slowly. Again, inhale deeply and hold. Repeat this exercise ten times.
Once you have restored your energy balance through breathing, move on to stress-reducing warm-up stretches to relax and energize the body.
Not enough can be said about the importance of stretching. Neck rolls, side stretching, shoulder stretching and numerous other soothing stretches not only relax your body, but they ground you mentally and physically leaving you more aware of being in the moment. That feeling of being in control, and your mind and body being as one, is the most wonderful peaceful feeling that you’ll want to sustain while you’re putting your body through the paces during the rest of your workout.
Most of us think of exercise as being as only means to an end.
Workouts do not have to be a boring regime of endless minutes we approach with resentment and dread. The mind works best when the body is in motion, and exercising is an excellent time to give both an adequate workout.
There are many ways to make a workout more interesting. Having a workout partner is effective as is adding the element of competition to your program. And of course, you can change your activity until you find one that you do find interesting.
Try visualization. During most aerobic activities you can allow your imagination to run wild. If you want to solve a dilemma, plan something for the future, or just enjoy a stream of consciousness, a workout is the best place to stimulate your mind. You forget about the repetitiveness of the exercise and you let your creative process do what it was meant to.
Before a workout, choose a question, a situation, or an issue to meditate on during your workout. While your body is in motion you may find yourself straying from your chosen reflection. Gently bring your mind back into focus. By the end of your program, you’ll have enough new thoughts to inspire change.
Always remember that fitness is a gift you are giving yourself. Treat that gift as a privilege rather than a burden. Take the time to really get into your workout and at the core of your experience you will find endless pleasure.
With a never-ending list of interests and a great deal of experience and knowledge, Wendy Wallace is an intuitive counselor offering sessions which combine psychic reading, life coaching and counseling–all to help heal your mind, body, and spirit. What changes might you make in life if you could know what the future holds? Sign up for a chance to win
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