Elementary Fitness: A Practical Guide for Achieving Your Ideal Body and Keeping It by Choucri Ali & Choucri Ali

Author:Choucri, Ali & Choucri, Ali [Choucri, Ali]
Language: eng
Format: epub
Published: 2022-01-09T00:00:00+00:00

Cardiovascular Training

“Action is the foundational key to all success.”

―Pablo Picasso

Overview

Cardiovascular training is an essential part of this program because it brings several health benefits. You probably know that cardio helps you burn calories and fat. It also improves athletic endurance, lung capacity, heart health and the immune system. Many people try to lose weight through cardio alone, but the truth is that cardio combined with resistance training is essential for body transformation. As mentioned before, weights will help you develop and retain muscle, and cardio will help burn fat. With more muscle, the effects of cardio will be much more pronounced. There are basically two forms of cardio—aerobic and anaerobic. In both types of training, the physical activity creates a calorie burn which leads to fat loss and better body composition.

Aerobic cardio is performed at a steady state, resulting in moderately elevated breathing and heart rate. You’ll be doing this type of cardio most of this program. Aerobic training helps you build endurance to train longer, breathe better, and lose fat. As you train, your breathing and heart rate increase which pulls more oxygen into the bloodstream. That oxygen enables the muscles to create energy needed to complete the workout. Types of aerobic exercise include jogging, swimming, and cycling. A cardio session might involve 30 minutes of continuous jogging, for example.

Anaerobic training involves short bursts of all-out intensity, followed by periods of rest. This is also known as high-intensity interval training or HIIT. To illustrate, a possible HIIT session can be made up of one-minute all-out sprints followed by two minutes of rest, repeated five to 10 times. During the all-out portion, you’d be sprinting at max effort. Anaerobic means “without oxygen” and this type of training is very demanding. Because the body requires lots of energy to complete this type of training, it cannot use oxygen as the body cannot supply it quickly enough and instead breaks down glucose in the blood to fuel the workout. HIIT training is considered to be more effective at burning fat but is more difficult to frequently incorporate into a regular exercise schedule given how hard each session can be.

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.