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C A R D I O V A S C U L A R T R A I N I N G
Did You Know..
Heart disease is the number one killer in civilized nations
Well lets get those hearts pumping! If you exercise regularly, your heart attack risk is 45 percent lower than those who lead sedentary lives.
Cardiovascular refers to your heart and lungs.(cardiovascular system)when doing any repetitive activity long enough
and hard enough using your legs, butt, back ,and chest challenges your heart and lungs. We call this cardiovascular training.Other known
as Aerobics. |
BENEFITS OF CARDIOVASCULAR (AEROBICS) TRAINING
Asthma-A carefully controlled exercise programme has been shown to be beneficial
to patients with asthma or bronchitis.
Cardiac disease-Exercise may be of benefit after myocardial infarction in reducing the
oxygen requirements of residual heart muscle for a given workload. This
has the effect of allowing patients to cope with day-to-day activities and
deal with occasional increased effort.
Diabetes-In insulin dependent (Type 1) diabetes mellitus, activities help lower
the blood glucose level. Hypoglycemia is a complication that must be carefully watched.
In non-insulin dependent (Type 2) diabetes, aerobic exercise is also
the exercise of choice. It should involve the large muscle groups of the
legs and upper body and should be performed frequently.
Because the majority of these patients are obese and are often sedentary,
the development of an exercise program can present a considerable challenge.
Obesity-Exercise associated with dietary control is useful in dealing with obesity.
Osteoporosis-This is the most common metabolic bone disease. It literally means 'porous
bones. It may be defined as: 'A reduction in bone mass leading to fracture
upon minimal trauma.
In women there is often a period of rapid bone loss beginning at the
menopause and lasting for about ten years. The condition is often the underlying
cause of fractures of the vertebral column, wrist and hip suffered by post-menopausal
women.
Strengthened Immune System-Ward off colds and other infections by increasing the strength of your immune system.
Less Stress and Depression-Studies have proved that exercise decreases muscle tension while increasing your heart rate.
This combination makes you both relaxed and alert.
Increased in Metabolism-Burn more calories daily by raising your metabolic to burn more unwanted weight.
The benefits of aerobic exercise are numerous. Faster metabolism, stronger cardiovascular system, lower risk of heart disease,
less body fat and that's just to name a few. The list goes on. Clearly, aerobic exercise is beneficial. Furthermore, it can be a lot of fun since there
are many, many activities from which to choose from. Listed below are some of the most effective activities.
The following chart gives calorie estimates based on a 150-pound person. The number of calories you burn depends on the intensity
level, your weight, your muscle mass, and your metabolism. |
| Activity |
15 min. |
30 min. |
45 min. |
60 min. |
| Aerobics |
171 |
342 |
513 |
684 |
| Running |
183 |
365 |
548 |
731 |
| Walking |
81 |
162 |
243 |
324 |
| Bicycling |
177 |
354 |
531 |
708 |
| Weight Training |
189 |
378 |
576 |
756 |
| Basketball |
141 |
282 |
432 |
564 |
| Racquetball |
114 |
228 |
342 |
456 |
| In-Line Skating |
150 |
300 |
450 |
600 |
Measure your heart rate
To begin to determine your heart rate, you must first
understand how to take your pulse rate accurately. You may take
your pulse at the base of the neck or pressing lightly on the carotid
artery located to the left or right of your adam's apple. However, too
much pressure placed on the carotid artery may give you a
inaccurate number. So press gently!. Count the number of beats
for 15 seconds.Press the start button below to start the stop watch
Multiply by four to get your heart rate per minute.
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Estimating Your Target heart Rate
1. Subtract your age from 220-this is your maximum heart rate in
beats per minute.
2. Multiply that number by 0.50 to obtain your
minimum heart rate and by 0.85 to obtain your maximum heart rate for
exercising-this is your target heart rate zone in beats per minute.
For best aerobic conditioning, keep your heart rate within your target range for about 20
minutes three times a week. Remember,
maximum heart rate decreases with increasing age and varies considerably at
any age! |
| With FITSITE.COM we will guide you
through the the proper cardiovascular training it takes to take advantage of the many benefits of training.
Whether your a beginner,intermediate or advanced strength trainer wanting a new program
or looking for more variety FITSITE.COM has the answer.You will learn how to
target your heart rate
into it's optimum target heart rate zone for burning more efficient.Learn the proper technique and
form with our online video exercise demonstrationsClick here.Learn about the
Treadmill, Stair climber, Stationary bike
and a whole lot more. For membership info.Click here |
CARDIOVASCULAR QUESTIONS:
Below are commonly asked questions and the answers to them. If you have any questions please
email us at info@fitsite.com |
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