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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Tags: bodybuilding, cardio, cardiovascular, fitness, lose weight, running, walking, Weight, weight lossbodybuilding, cardio, cardiovascular, fitness, lose weight, running, walking, Weight, weight lossShare This
Like sushi, Sumo, and Hello Kitty, the idea of walking 10,000 steps per day is “made in Japan.” It originated with Japanese researchers, most notably a Dr. Yoshiro Hatano, who wanted to determine the calorie burn resulting from brisk walking. He then wanted to take that research and try to stem the rising tide of obesity in his country.
Dr. Hatano’s research determined the average person took 3,500 to 5,000 steps per day, and that increasing that count to 10,000 steps per day would result in better health and lower weight. Combine sophisticated research with the penchant for Japanese technology, and the pedometer is born.
Pedometer use quickly swept Japan, with millions of citizens strapping on a “Manpo-kei” (10,000 steps meter). The trend also caught on in the USA, where we have our own problems with obesity in adults and-alarmingly-in children as well.
However, Dr. Hatano is not the original inventor of the pedometer. Based on Leonardo da Vinci’s drawings, it is generally believed he created the earliest versions of a device to count steps.
Thomas Jefferson was also involved, hundreds of years after da Vinci, as he brought a step counter back from his sojourns in France. Jefferson was a staunch advocate of regular walking for mental and physical health.
Jefferson penned a well-known epistle to his nephew, Peter Carr, where he advised him on what he needed to do to become a productive member of society. There were a number of subjects Jefferson wanted him to study, but he also wanted him to walk regularly. He said:
The object of walking is to relax the mind. You should therefore not permit yourself even to think while you walk; but divert your attention by the objects surrounding you. Walking is the best possible exercise. Habituate yourself to walk very far.
He also said Carr should carry a gun with him, but no books. I’m thinking that practice would be frowned upon today, however.
The great thing about walking is that anyone can do it, and you can do it anyplace at just about any time. There are exceptions of course to the above statement, but it is the absolute simplest form of exercise.
You don’t need any special clothing (although comfortable shoes are nice) or special equipment (although a pedometer is recommended). You can do it alone or with a group. You can do it with your family, your friends, or your pets.
Do you need a formal “program”? Not necessarily, but it can help. Some programs will walk you through establishing a baseline, setting goals, and working to meet those goals. A good program can help you stay on track until you meet your health and fitness goals.
So it’s not important whether the pedometer or the 10,000 steps program came first. The important thing is to get out and move!
Visit http://www.rypsports.com/pedometerinfo.html to download a FREE e-book that will teach you more about pedometers and help you select the right one for you.
Tags: exercise, fitness, fitness walking, pedometer, walkingexercise, fitness, fitness walking, pedometer, walkingShare This
It might be stating the obvious but in preparation for the holiday season …
Do your best to exercise most days of the week. Try for at least three days of exercise during the holiday season, including core workouts and walking or hiking as much as possible. If you exercise even just 30-40 minutes and get a little sweat going you WILL stay on track! This is critical. Don’t let yourself get lazy.
Make your exercise programs quick, practical and to the point especially if you are traveling or spending time with family. Do body-weight training, e.g. lunges, squats, tricep dips, crunches etc. No equipment needed.
Eat small snacks that include apples, oranges, nuts (try to stick to almonds), low fat cottage cheese and protein based snacks between possibly tempting meals or holiday parties. DO NOT go to a party with an empty stomach and DO NOT starve yourself before Christmas dinner … that is why people overeat when they get all that food in front of them. Be smart! Also, make sure you STAY HYDRATED! This is the biggest reason most people overeat during the holidays. Drink water, team!
Do your best to stay away from the sugary stuff. It only makes you hungrier and leaves you wanting more food. Eat your food more slowly than everyone else at the table and you will be satisfied with less food. Have your dessert, but keep it small. You will feel so much better.
If you do want to have alcohol, go ahead, just know that it will make you hungry and less likely to stick to your plan. I suggest that after any beer, wine or alcoholic drink that you drink one glass of water. This will make you less dehydrated and less likely to overeat or get a terrible hangover!!
Do not lose sight of your goal. Make your fitness program a part of your holiday routine!
Trudy Nicholls is a qualified fitness instructor and personal trainer, a
director of Just For Ladies Fitness
in the Sydney suburb of Maroubra and also writes for
http://www.Walking-For-Fitness.com
Tags: core workout, exercise, fitness program, overeat, walkingcore workout, exercise, fitness program, overeat, walkingShare This