Cardiovascular Training Tips For Your Bodybuilding Program
Cardio is defined an exercise that incorporates movement of the arms and legs over a set period of time with an intent of raising the heart beat rate to about 50-65% of its maximum level. Cardio at times is referred to as aerobics since it increases oxygen levels in the body for the metabolic functions of energy production. Examples of this exercise include: jogging, cycling, rope skipping and aerobics.
The cardio formula
A successful cardio session is defined as a continuous exercise which lasts 30-45 minutes. One should ensure continuity is observed . This is what sets cardio apart from other exercises say weight lifting.
The cardio activity intensity may be regulated by observing the amount of sweat and ease of speech during the workout. This two should be moderate.
Research has proven that for the best results, an average of 30 minutes of moderate intensity for 3 days a week is required.
Benefits of Cardio
+Improved cardiovascular system. Continued aerobic exercises increases the efficiency of the lungs in that it is able to handle more oxygen with minimum effort. Also the heart will be able to pump more blood with minimal heart beats thus boosting the supply to the muscles. All these point to increased endurance and efficiency.
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Strengthens the heart
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Reduces risk of heart diseases such as heart attack, Ischemic cardiomyopathy, inflammatory heart disease.
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Reduces insulin based diseases such as high blood pressure and diabetes .
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Improves blood sugar control
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The heart and lungs become stronger
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Increased stamina, sex drive and endurance. .
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Increase red blood cells in the body, facilitating transport of oxygen.
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Improves circulation and reducing blood pressure.
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Improves bone density hence lowering the risk of osteoporosis. .
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Tones muscles all across the body.
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Improves muscles tissue recovery after high intensity exercise.
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Helps prevent osteoporosis by increasing bone density
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Improves fitness
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Reduces stress. Aerobics releases endorphins. These are your body's natural painkillers. Endorphins reduce stress, depression and anxiety.
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The sleep patterns is improved.
Cardiovascular training is based on duration and intensity. When you are choosing the type of cardio, keep your goals in mind. Whatever cardiovascular activities that you take follow these simple guidelines:
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Does this aerobic exercise offer a sustained repetitive movement of the large muscle groups such as your legs and arms?
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Does the exercise allow you to be continually active for 30 to 45 minutes?
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Can you be able to maintain an intensity of 60-80% of your maximum heart rate?
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Can you take this activity 3-5 days a week in order to obtain worthwhile benefits?
If one's goal is to improve cardiovascular fitness, then perform moderate intensity work where you can breathe easily.
If your intention is fat loss but you are in bad shape, take on low intensity, long duration exercise like walking or jogging.
Safety during cardio
To safely perform an aerobic exercise, it is important to work within these 3 stages.
The warm-up stage
This is mainly a stretching and breathing exercise. This may between last 5-10 minutes.
The objective is to increase the body temperature and loosen the joints to avert any undue straining.
There will be a slight rise of heart rate is a benefit of the warm-up stage. This gets the heart muscles ready for the next step. The heart rate should lie between 50-60% of your target heart rate at this stage.
Work out stage.
This should last from 15-45 minutes and should be performed at 50 - 70% of your max heart rate.
Cool down stage
This lasts from 5-10 minutes. This stage is used to bring the physiological system to a rest state at a gradual pace. This pace allows the heart to reduce blood flow and decrease in oxygenation hence allowing it to rest. Slow walking is encouraged.
Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.
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