For maximum effectiveness and safety, aerobic exercises should be methodologically literate, have appropriate recommendations on frequency, duration and intensity.
How often is it necessary to exercise to strengthen the cardiovascular system and remove excess fat from the abdomen and thighs?.
How long does it take to train to strengthen the cardiovascular system and remove excess fat from the abdomen and thighs?.
I've never done it before, where do I start?.
What is the initial warm-up (a warm-up) in aerobic exercise?.
What is the preliminary stretching (struching) and why is it needed?.
What is the final cooling temperature (a cool-down) in aerobic training?.
How to control the intensity of aerobic exercise?.
What is the pulse training mode or zonal cardiac loading?.
What are the five pulse training zones?.
How often is it necessary to exercise to strengthen the cardiovascular system and remove excess fat from the abdomen and thighs?.
To improve the fitness of the cardiovascular system and in parallel to reduce the excess percentage of fat or maintain the fat mass at the optimal level, you must train at least three times a week. The American College of Sports Medicine recommends classes three times in a five-day work week for most aerobic programs. The period of rest between training should be from 36 to 48 hours. It is necessary to prevent damage to the osteoarticular apparatus and complete recovery of operability.
How long does it take to train to strengthen the cardiovascular system and remove excess fat from the abdomen and thighs?.
Duration of lessons is the second, which you should think about. It is she who will make adjustments to your daily routine. Aerobic training, not including warm-up and hitching, should last 20-60 minutes to give a sufficient training effect for the cardiovascular system and "burn excess fat".
The meaning of aerobic exercise appears only when you train hard for 20 minutes or more. Of course, the longer you exercise, the more calories and fat you "burn" and the better will be the state of your cardiovascular system.
I've never done it before, where do I start?.
Beginners, especially those who have not previously engaged, the approach to training should be conservative. Their programs should be as simple as possible and be performed at a relatively low load with intensity (50-70% MFSS) for the first 10, with a gradual increase in the load to 25 minutes. As your aerobic fitness improves, you can gradually increase the duration of the exercise. It is important that this increase should be gradual. And before you increase the intensity of training, you must first increase its duration. That is, for example, before you increase the frequency of steps on your step-platforms, you need to pay more attention, increase the number of minutes spent on executing the step-program.
What is the initial warm-up (a warm-up) in aerobic exercise?.
Initial warm-up (Warm-up) mode is an introductory part in any aerobic exercise. This is nothing more than a well-known to you - warm-up. The most frequent and common mistake of beginners in aerobic exercise is pre-training stretching of muscles without a preliminary warm-up. Preliminary warm-up promotes the rapid warm-up (woom-up) of muscles participating in the basic complex of aerobic exercises. It is important to start stretching only after your muscles are properly warmed up (after enough blood has been delivered to them). Never start stretching cold muscles. First, warm up. A warming up warm-up should be done for at least 5-10 minutes in low-intensity mode. Usually, in the warm-up warm-up, the same exercises as in the basic complex go, but they are conducted with an intensity of 50-60% of the maximum individual pulse (max HR). After that, your muscles are warmed enough to go to stretching.
What is the preliminary stretching (struching) and why is it needed?.
To protect the muscles, joints and ligaments from damage and improve the quality of the exercises, you must before continuing the workout to stretch the basic muscles pre-warmed up in the Warm-up workout. "Well, why do I need it, I'm kind of warmed up so well? " - you ask.
Firstly, during the stretching, we are mainly working with the joints, ligaments and muscles of the end portions. Sites of muscles in the places of attachment to the bones are supplied with blood much worse than the central departments, and they do not warm up well during the Warm-up workout. Therefore, slow pendulum movements of the body, limbs with a small amplitude during stretching allow you to prepare these areas for a fairly intensive training work.
Secondly, if you do not work in the gym in addition to aerobics, you should expect that, especially at the very beginning, due to weak muscle tone, the main load will be on the large joints of the legs (ankle, knee to a lesser extent hip), so If you do not prepare them before the main program, during training, the likelihood of injury will also increase.
What is the final cooling temperature (a cool-down) in aerobic training?.
The final cool-down mode is the same as the mandatory part of any aerobic workout, like the Warm-up mode or stretching. This is nothing more than a well-known to you - a hitch. It is necessary for a gradual decrease in the temperature of the muscles heated during training, reducing their blood filling. If this is neglected, then we get this:.
During aerobic exercise, more than 2/3 of the muscles of the body are involved, the blood supply level increases. They help the heart in the work of pumping blood. The total amount of blood also increases, which is mobilized during training from special depots.
The end of training without a hitch causes a sharp inhibition of blood flow in the muscles, blood stagnation. And since the muscles worked quite intensively, they still continue the processes associated with the oxidation of fats and carbohydrates, they can not stop as quickly as we do.
And due to a sharp slowing of the blood flow in muscles, the products of metabolism of this oxidation, biological substances, hormones begin to accumulate, and this does not always favorably affect our body.
Therefore, reducing the intensity of the load should be gradual.
The hitch is spent in the last 5-10 minutes of training, in the low intensity mode (50-60% max HR). After the hitching, do not forget to also stretch the muscles loaded in the workout.
How to control the intensity of aerobic exercise?.
There are different ways to control the intensity of aerobic exercise. The best way for today is to control the intensity by determining the heart rate during training:.
Heart rate (warm-up stage) Heart rate of the basic heart rate session (cool-down stage) There are two ways to determine the heart rate during the workout. The most accurate is the acquisition of a heart rate monitoring clock that you tie around your chest or arm and they tell you exactly your heart rate at any time of your workout. Another way to get heart rates is to palpate the pulse in the carotid, temporal or radial artery. The simplest site is the carotid or radial artery. A sleepy artery can be felt by gently placing your index finger on the neck, between the middle of the clavicle and the line of the lower jaw. Palpation of the radial artery is performed, the index and middle fingers on the back of the wrist and at the base of the thumb of the wrist. When you measure the heart rate, you measure it in beats per minute (counting the number of strokes in 60 seconds).
For convenience, many people measure the pulse in 6 seconds and multiply the results by 10, or simply add 0 behind the received numbers. So, if in 6 seconds you have counted 12 beats - this means that your heart rate is 120 beats per minute.
Although measuring the pulse in 6 seconds is most convenient, keep in mind that using longer time intervals gives more accurate results. For example, when counting your heart rate in 15 seconds, you multiply the result by 4 and get a more accurate measurement of your heartbeats. Fee per 10 seconds - multiplication by 6. Any of the proposed methods is applicable in practice. The interval you use is limited only by your desires and fantasies. In the end I would like to make a few small digressions:.
When calculating the heart rate for intervals of more than 20 seconds, it should be borne in mind that the body includes the processes of restoring the heart rate and the results will reflect less the state of your heart at a load than the count for 10-15 seconds.
Never stop during heart rate counting. We recommend to move necessarily, at first it will seem inconvenient, but eventually it will become a habit.
What is the pulse training mode or zonal cardiac loading?.
What is the criterion of the intensity of training that contributes to the achievement of your goals? Such a criterion is the pulse training mode or zonal cardiac loading. The top of your heart rate is the "Maximum Heart Rate" (max HR), it reflects 100% of your heart rate (this is the fastest pulse, the fastest heartbeat frequency). You can determine your maximum heart rate in one of two ways. The first very approximate method is to use age to determine the maximum heart rate. The formula by which you calculate max HR is the difference between 220 and your age. So, if you are 40 years old, your estimated maximum heart rate would be 180 bpm. Another method, which is much more accurate and more reflective of the individual characteristics of the body, is actually used for medical or professional fitness control in our club "TRIEL" and possibly other sports and recreational facilities. It consists in conducting tests to determine the MFSS, which is usually performed on a stationary bicycle ergometer, treadmill, stepper for several minutes and requires sufficient effort from the tested. Thus, only the doctors allowed by the doctor should be able to pass these tests.
What are the five pulse training zones?.
Once you have determined your maximum heart rate, the next step is to determine the pulse training regimes (cardiac loading zones).
There are five pulse training zones, separated by 10% increments of the pulse, each of these zones has different characteristics and different health benefits.
Zone of small loads for the heart The first zone is called the zone of small loads for the heart. It is - 50-60% of your MCHSS. This is the simplest and most convenient zone which is the best for beginners to train or having low physical training. Physical loads characteristic of this zone are similar to those experienced by persons engaged in athletic walking. Although this zone is constantly criticized for not burning fat at these loads, it is noted that training in this zone helps reduce the risk of developing coronary heart disease and atherosclerosis of large arteries, there are practically no injuries and complications from physical activity. In this zone, energetically the physical load is realized by the combustion of 10% carbohydrates, 5% protein and 85% fat.
Fitness zone Next zone - Fitness Zone, which is 60-70% of the MCHSS. In it.
As well, 85% of your calories are formed due to the oxidation of fats, 5%.
- proteins, and 10% - carbohydrates. However, studies have shown that.
In this zone, you can achieve additional conditions for mobilizing fat.
(Removal of fat from fat stores) due to its increased utilization in muscles. In this zone, you train your fat cells, increase the release rate of free fats and train your muscles to burn it. Therefore, the benefits of this zone are not only heart training, which we get already in the first zone at 50-60% of max HR, but also a significant increase in the total number of burned extra calories.
Aerobic zone The third zone is an aerobic zone, requires that you train at 70-80% of your MAX PULSE. This is already a privileged zone. To train for more than 20 minutes in this rhythm you must not once or twice visit our club. It is specifically designed to consolidate previously obtained results. In the aerobic zone, your functionality significantly increases, the quantity and quality of the capillary network of blood vessels increases, the vital capacity of the lungs and the rate of breathing increase, this is achieved both by the growth of ventilation lung volumes and by the increase in arterio-venous oxygen difference during exercise. In addition, the stroke volume increases (the amount of blood ejected by the heart in one cardiac cycle), and the heart rate decreases at rest. As a result, the activity of the cardiovascular system and the respiratory system improves, you have working hypertrophy of the myocardium and increases the strength of your heart. In this zone, 50% of burned calories - you get due to the oxidation of carbohydrates, 50% are fat metabolism products, and less than 1% -requires protein digestion. This increase in intensity is also accompanied by an increase in the total number of calories burned.
Anaerobic zone The next training zone is called the anaerobic threshold or anaerobic zone, it begins when 80-90% of the MFSS is reached. The benefits are the achievement of a maximum of oxygen consumption, t. The highest amount of oxygen that can be consumed by the body during exercise. In this mode, only professional sportsmen and individual fitness lovers train. The main goal of training, increasing tolerance of the body and the cardiovascular system to high doses of lactate (lactic acid). Such training allows for example runners to perform against a background of running of moderate intensity, short fast spurs leaving rivals behind. Here it is appropriate to recall the great Kenyan black stayer. The main amount of calories burned in this zone consists of 85% of carbohydrates, 15% of fats and less than 1% of protein. Talk about the burning of excess fat in this zone is no longer necessary.
"Redline zone" The fifth zone is called the zone of the last line, which begins when the heart rate reaches close to 90 - 100% of your MAXIMUM PULSE. Remember, training at reaching 100% of the MCHSS - your pulse will no longer grow along with the load. This zone burns the highest total number of calories, but also the worst conditions for burning fat. 90% of the total number of calories is the energy of burning carbohydrates and only 10% are fats, less than one percent of the energy the body receives from the burning of proteins. This zone is so intense that only a very small number of athletes are actually able to train in this mode. It can be achieved only at the peak of a very good sports form and of course after a preliminary consultation of a sports doctor. Usually this zone is also used for interval training. For example, interval training may include three minutes in the aerobic zone, one minute in the Red Line area and then again return to the aerobic zone.
I hope that you found useful information in this article. And now you have an idea of ??the goal you want to achieve, and the benefits that your body will receive in this case. The most difficult task, however, is not the knowledge of new types of fitness or aerobics and the inherent techniques of performing movements; Not in training you pulse zones and controlling the intensity of the workout. Neither - this thought should follow you when you are doing aerobic exercise. The task is much more important - it is the ability to determine your desires at the moment and make the time of aerobic exercise a priority.
When you achieve your first successes, you will experience pleasant excitement and satisfaction. You will understand that these achievements were worth the time and effort. Action gives rise to desire! And so act, go to the nearest fitness class or if you can use the services of a personal trainer at home. And I wish you good luck and I hope that your body will enjoy all the benefits that complete, methodically competent aerobic training gives.
Sportzal. Com.
Key words: How often it is necessary to train to strengthen the cardiovascular system and remove excess fat from the abdomen and thighs?.
How long does it take to train to strengthen the cardiovascular system and remove excess fat from the abdomen and thighs?.
I've never done it before, where do I start?.
What is the initial warm-up (a warm-up) in aerobic exercise?.
What is the preliminary stretching (struching) and why is it needed?.
What is the final cooling temperature (a cool-down) in aerobic training?.
How to control the intensity of aerobic exercise?.
What is the pulse training mode or zonal cardiac loading?.
What are the five pulse training zones?.