Aerobic Exercise: Make it Part of Your Strength Training Program for Optimal Athletic Performance Enhancement

admin — Mon, 22 Jun 2009 21:16:29 +0000

The term aerobics means “with oxygen”. While performing aerobic exercises your heart, lungs, and blood vessels respond to your physical activity by increasing the oxygen available to your muscles. These exercises must use large muscle groups, and the activity must be sustained for a period of time.

-Strengthens heart so it can pump more oxygen-rich blood to your tissues with every beat.
-Improves fitness. As you develop your aerobic stamina you can increase your intensity and duration. And recovery time decreases.
-Reduces the risk of certain cancers.
-Increases your resistance to fatigue.
-Improves your mood and reduces depression and anxiety.
-Improves the quality of your sleep.
-Increases good (HDL) cholesterol.
-Helps control and reduce body fat.

Heart rates and target zones for aerobic exercise

For general guidelines used in determining your maximum heart rate and target heart rate ranges, refer to the chart below.

Age….Max.heart rate(beats/minute)…Target range(beats/minute)

20-24________________200______________120-150

25-29________________195______________117-146

30-34________________190______________114-142

35-39________________185______________111-139

40-44________________180______________108-135

45-49________________174______________105-131

50-54________________170______________102-127

55-59________________165______________ 99-123

60-64________________160_______________96-120

65-69________________155_______________93-116

70 and older___________150_______________90-113

Aerobics can stand on its own or be part of a strength training program whichÂ includes body exercises, flexibility exercises, and weight training. There are many exercises you can do without going to the gym and without weights. You can use your own body weight as the resistance and get a great workout in the process. Aerobics and body weight exercises can also supplement a weight training program.

Here are some tips that go for body weight exercises as well as exercises using weighted resistance. Before you move on to using weights in your strength training be sure you are aware of these tips.

1. Before any high intensity training, do a low intensity warm up for 5 minutes that makes you sweat. Before lifting weights do a warm up lift for 1-3 sets

2. Don’t throw your body around. Don’t let momentum control the movement. You should be able to pause at any spot in the motion and prove control.

3. Concentrate on what you are doing at the moment. Don’t have conversation during a set. Losing focus leads to lack of form, which can lead to injury.

4. Learn and practice proper form for a few weeks before adding resistance. Increase weight and intensity in small, gradual steps. Never more directly into intensive training on an exercise you are not familiar with.

5. Do not hold your breath. Especially during very hard workouts. If you were using weights and passed out you could be severely injured. Always breath out during the most challenging phase of the work out. Breath through your nose and mouth.

6. Never continue an exercise if you experience pain. Pain is not the same thing as muscular discomfort. The motto “no pain – no gain” has done a great deal of damage to athletes. Usually poor form is responsible for the pain. Learn, and fix the problem.

If you would like to get more information about starting an aerobics program or adding it to your strength training workout you might get some useful information from this website: http://www.strength-training-coach.com

Joe Ross

Use Breathing to Indicate Your Aerobic Training Zone

admin — Mon, 01 Oct 2007 08:30:07 +0000

Whether you are running, cycling, paddling, performing aerobics routines or using cardio machines, the traditional method for monitoring exercise intensity is to measure heart rate. For the purpose of general fitness improvement, this allows you to determine whether you are working within your aerobic training zone – the intensity that most effectively improves the cardiovascular system without becoming uncomfortable and causing premature fatigue.

However, few people are good at checking heart-rates: they either cannot find their pulse quickly enough to get an accurate reading, or they make any of a number of pulse-taking errors. Also, in order to take a pulse, exercisers generally have to slow down or stop which disrupts their workout.

The other option is to use a heart-rate monitor, but such equipment can be expensive and uncomfortable.

Fortunately, there is an easier, less expensive way to monitor exercise intensity – by simply listening to your breathing.

LOWER AEROBIC ZONE RANGE
You can determine the lower level of your aerobic training zone (that level of intensity is often called the aerobic threshold) by listening to your breathing – when it becomes audible, you have entered the aerobic training zone.

UPPER AEROBIC ZONE RANGE
When are you working too hard? When you are breathing so hard you can no longer carry on a conversation without gasping. This shows that you have passed out of your aerobic training zone and crossed the lactate threshold. You are now in the anaerobic training zone – a level of intensity that results in the buildup, in your bloodstream, of lactic acid and other fatigue-producing by-products of energy metabolism.

BREATHING STUDY
Robert Goode, a respiratory physiologist at the University of Toronto, has confirmed the effectiveness of using breathing to estimate exercise intensity. He performed a study in which 30 subjects pedaled stationary bicycles while heart rates and respiration levels were monitored.

Their heart rates were checked when they were first able to hear themselves breathing. He found that this point corresponded to the lower range of intensity for improving cardiovascular fitness (the aerobic threshold). Even better, this threshold changed depending on the age of the subject – a phenomenon that we know occurs as people age. For example, the aerobic threshold corresponded to about 110 beats per minute for a 65 year-old, and 150 beats per minute for a 20-year old.

Other studies have shown that the lactate threshold corresponds to the level of exercise intensity that causes you to gasp when breathing. The lactate threshold is upper range of the aerobic threshold.

CONCLUSION
If you want to exercise aerobically, work hard enough so you can hear your breathing, but not so hard that you cannot speak without gasping.

REFERENCES
1. Joe Taylor (Editor), Heavy breathing. Active Living, May 1997.
2. Phyllis Gorney Cooper (RN, MN), Editor, for the Aerobics and Fitness Association of America, Aerobics: Theory and Practice, HDL Publishing, 1987.
3. Dick Moss, Editor, Physical Education Update, 2008.

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Aerobic Exercise: Make it Part of Your Strength Training Program for Optimal Athletic Performance Enhancement

Use Breathing to Indicate Your Aerobic Training Zone