So, you've finally decided that it's time to start with this cardiovascular exercise stuff! Now that you understand the benefits of aerobic fitness and you see that there are a lot of different training options available ( as we discussed in Part 1 of this article), you find yourself chomping at the bit and ready to get started. You've even chosen the type of exercise that you believe you'll enjoy but now you are wondering just how and where to begin.
Well, don't sweat it! That's why you're here. To find out what to do next.
It starts with identifying the correct amount of aerobic exercise that is necessary for you to achieve the results you are looking for. Therefore, you need to establish your goal. Is it to train for running long distance races? Is it to lose fat and tone up? Is it a supplement to enhance muscle growth? Is it for general health and fitness? Understanding your ultimate goal is essential in helping you develop a proper aerobic recipe that will meet your unique needs. Your goal is what will determine the intensity, duration and frequency at which you should be training.
Intensity is how hard you work. It is measured by how much energy you expend over a specific period of time. For example, let's say you can run a quarter mile in two minutes. If you want to increase the intensity of that run you either run the quarter mile in a shorter period of time or you run farther than a quarter mile in a two minute time period.
Duration is the amount of time spent in a single exercise session.
Frequency is how often you train.
To put this into context we will look at two extremes of athletes; the body builder and the marathon runner. Just by observing their physiques, a drastic contrast is obvious. The body builder has massive musculature and size compared to the long thin build of a marathon runner who does not possess much muscle definition. At the same height, the body builder drastically outweighs the marathon runner. As far as abilities, the marathon runner could never lift the percentage of body weight that a body builder does but, in turn, the body builder, most likely, will never catch the marathon runner in a game of tag. He would run out of breath too soon. These athletes got to where they are by two very different methods of aerobic training. The body builder, wanting to conserve and build muscle, will for the most part, train aerobically at a lower intensity, duration and frequency than the marathon runner who will train at a much greater intensity, duration and frequency.
I can't possibly address all of the possible goals and training scenarios that exist so I would like to share with you some basic principles that will help you in designing your aerobic training.
More is not necessarily better. Scientific research has shown that training aerobically for more than four 45 minute sessions a week has a limited effect on improving your aerobic capacity. Remember, from Part 1, that your aerobic capacity is how much oxygen you can take in, transport and utilize. So, if what you are looking for is a heightened level of aerobic fitness it is not necessary to overdo it. If your goal is to build lean muscle mass then more than an hour and a half a week may actually be counter productive. But, if you are only interested in burning calories, then the more you exercise, the more you will burn. Just remember, though, you will only want to burn the calories that will help you to achieve your goal.
Work towards elevating your aerobic fitness slowly. Your body will adapt to the changes you are making as you progress in your training but there is no need to rush it. If you take it slowly you will be less likely to injure yourself and you won't become frustrated because you feel like you are wearing yourself out. For someone with poor aerobic fitness and who is just starting out, doing aerobic exercise at a minimum of two to three times a week will begin to help you improve.
Train in the zone. To improve aerobic fitness train at an intensity level of somewhere between 55 and 85 percent of your maximum heart rate. Your maximum heart rate is approximately 220-(your age). So if you are 40 years old, your maximum heart rate would be about 180. If you were to train at 65% of 180 you would train at a heart rate of 117. Most cardio equipment can track your heart rate or you can track your heart rate by wearing a monitor while you exercise.
Steady state training. A steady state workout is as simple as you can get. This is when you train at a steady pace that is challenging (60-70% max. heart rate) but that you can manage to sustain for twenty minutes or longer. This is a purely aerobic workout that requires oxygen and is fueled mainly by burning body fat. Training at a steady duration for an extended period of time improves your ability for maximum oxygen uptake. This type of training was long considered the best type of training for burning fat, but studies now show that High Intensity Interval Training is a more effective approach.
High Intensity Interval Training (HIIT). This type of training involves performing an activity as intensely as possible for a short period of time (1-2 mins.) and then dropping off to a low intensity or rest period of usually three minutes or less. This cycle is repeated for a set number of intervals during the training session. Training sessions are usually no longer than one half hour due to the intensity of this type of training. If you want to burn fat, this is the most effective way! It enables you to work at a higher intensity for a longer period of time, thus burning more fat. As an added bonus, you will continue to burn fat and calories after this type of workout for a period of up to 24 hours. This is known as EPOC (Excess-Post Exercise Oxygen Consumption). The high intensity workout creates an oxygen shortage in your body during the workout so that your body asks for more oxygen during your recovery time. This demand for oxygen causes your body to work hard which in turn burns calories. Low intensity training does not produce this added advantage.
Now it's time to take some of these principles and put them into practice. Start slowly knowing that your level of intensity, duration and frequency will change as your body changes and you become better adapted to your exercise. Beginners, if they exercise faithfully and at the proper level, will see amazing increases in their aerobic fitness in a relatively short period of time. You will eventually be able to train at higher and higher levels. Experienced athletes are equipped to (and need to) train at a higher level in order to not lose the level they have attained and to continue honing their edge. They have trained their bodies to be able to handle a greater stress. You can train yours to do the same.
So enjoy yourself. Get out there, get moving and revel in how good you feel now that you are taking care of and strengthening your cardiovascular system. It will be a breath of fresh air!
If you would like more information or direction on how you should design your particular training regimen to meet your goals, contact me and I will be glad to help you out.
So now...you have no excuses!
Enjoy your workout,
Mark
Well, don't sweat it! That's why you're here. To find out what to do next.
It starts with identifying the correct amount of aerobic exercise that is necessary for you to achieve the results you are looking for. Therefore, you need to establish your goal. Is it to train for running long distance races? Is it to lose fat and tone up? Is it a supplement to enhance muscle growth? Is it for general health and fitness? Understanding your ultimate goal is essential in helping you develop a proper aerobic recipe that will meet your unique needs. Your goal is what will determine the intensity, duration and frequency at which you should be training.
Intensity is how hard you work. It is measured by how much energy you expend over a specific period of time. For example, let's say you can run a quarter mile in two minutes. If you want to increase the intensity of that run you either run the quarter mile in a shorter period of time or you run farther than a quarter mile in a two minute time period.
Duration is the amount of time spent in a single exercise session.
Frequency is how often you train.
To put this into context we will look at two extremes of athletes; the body builder and the marathon runner. Just by observing their physiques, a drastic contrast is obvious. The body builder has massive musculature and size compared to the long thin build of a marathon runner who does not possess much muscle definition. At the same height, the body builder drastically outweighs the marathon runner. As far as abilities, the marathon runner could never lift the percentage of body weight that a body builder does but, in turn, the body builder, most likely, will never catch the marathon runner in a game of tag. He would run out of breath too soon. These athletes got to where they are by two very different methods of aerobic training. The body builder, wanting to conserve and build muscle, will for the most part, train aerobically at a lower intensity, duration and frequency than the marathon runner who will train at a much greater intensity, duration and frequency.
I can't possibly address all of the possible goals and training scenarios that exist so I would like to share with you some basic principles that will help you in designing your aerobic training.
More is not necessarily better. Scientific research has shown that training aerobically for more than four 45 minute sessions a week has a limited effect on improving your aerobic capacity. Remember, from Part 1, that your aerobic capacity is how much oxygen you can take in, transport and utilize. So, if what you are looking for is a heightened level of aerobic fitness it is not necessary to overdo it. If your goal is to build lean muscle mass then more than an hour and a half a week may actually be counter productive. But, if you are only interested in burning calories, then the more you exercise, the more you will burn. Just remember, though, you will only want to burn the calories that will help you to achieve your goal.
Work towards elevating your aerobic fitness slowly. Your body will adapt to the changes you are making as you progress in your training but there is no need to rush it. If you take it slowly you will be less likely to injure yourself and you won't become frustrated because you feel like you are wearing yourself out. For someone with poor aerobic fitness and who is just starting out, doing aerobic exercise at a minimum of two to three times a week will begin to help you improve.
Train in the zone. To improve aerobic fitness train at an intensity level of somewhere between 55 and 85 percent of your maximum heart rate. Your maximum heart rate is approximately 220-(your age). So if you are 40 years old, your maximum heart rate would be about 180. If you were to train at 65% of 180 you would train at a heart rate of 117. Most cardio equipment can track your heart rate or you can track your heart rate by wearing a monitor while you exercise.
Steady state training. A steady state workout is as simple as you can get. This is when you train at a steady pace that is challenging (60-70% max. heart rate) but that you can manage to sustain for twenty minutes or longer. This is a purely aerobic workout that requires oxygen and is fueled mainly by burning body fat. Training at a steady duration for an extended period of time improves your ability for maximum oxygen uptake. This type of training was long considered the best type of training for burning fat, but studies now show that High Intensity Interval Training is a more effective approach.
High Intensity Interval Training (HIIT). This type of training involves performing an activity as intensely as possible for a short period of time (1-2 mins.) and then dropping off to a low intensity or rest period of usually three minutes or less. This cycle is repeated for a set number of intervals during the training session. Training sessions are usually no longer than one half hour due to the intensity of this type of training. If you want to burn fat, this is the most effective way! It enables you to work at a higher intensity for a longer period of time, thus burning more fat. As an added bonus, you will continue to burn fat and calories after this type of workout for a period of up to 24 hours. This is known as EPOC (Excess-Post Exercise Oxygen Consumption). The high intensity workout creates an oxygen shortage in your body during the workout so that your body asks for more oxygen during your recovery time. This demand for oxygen causes your body to work hard which in turn burns calories. Low intensity training does not produce this added advantage.
Now it's time to take some of these principles and put them into practice. Start slowly knowing that your level of intensity, duration and frequency will change as your body changes and you become better adapted to your exercise. Beginners, if they exercise faithfully and at the proper level, will see amazing increases in their aerobic fitness in a relatively short period of time. You will eventually be able to train at higher and higher levels. Experienced athletes are equipped to (and need to) train at a higher level in order to not lose the level they have attained and to continue honing their edge. They have trained their bodies to be able to handle a greater stress. You can train yours to do the same.
So enjoy yourself. Get out there, get moving and revel in how good you feel now that you are taking care of and strengthening your cardiovascular system. It will be a breath of fresh air!
If you would like more information or direction on how you should design your particular training regimen to meet your goals, contact me and I will be glad to help you out.
So now...you have no excuses!
Enjoy your workout,
Mark