Sunday, September 30, 2012
Saturday, July 14, 2012
Aerobic Cross Training for Weight Loss
Do you sometimes get bored with your aerobic exercise? Do You
sometimes feel like you're not getting the results you should from your
aerobic exercise? If so, then aerobic cross-training is for you.
Aerobic cross-training refers to using two to three different types of aerobic exercise during an exercise session. For example, if you plan to exercise for 60 minutes, you might start with 20 minutes of walking or jogging, followed by 20 minutes of biking, and finish with 20 minutes of rowing.
Now, please don't get the impression that you have to be in great shape to do this or that it has to be 60 minutes long. You can start with something as simple as a ten minute walk followed by ten minutes with an exercise video. This is cross-training too. You can gradually build up from there.
Here are some of the exercises you can use in your cross-training program; walking, jogging, biking, rowing, stair climbing, swimming, exercise videos, etc. Any combination of aerobic exercises will do. You simply go from one to the next with very little time between them.
Aerobic cross-training is beneficial to you in several ways:
1. It provides variety which eliminates the monotony often associated with doing the same exercise for a long period of time.
2. If your exercise sessions are less monotonous and more enjoyable, you are much more likely to exercise more often and for longer periods of time.
3. You are less prone to over-use injuries that sometimes occur from doing the same exercise movements over and over again.
4. You tone more muscles because you are using more muscles. For example, walking tones mostly the lower body muscles and rowing tones upper body muscles also. Even exercises like walking and biking that both tone lower body muscles, tone them at different angles and each tones some small muscles that the other doesn't.
5. Aerobic conditioning is very specific to the muscles being worked. For example, you can walk ten miles a day and still be somewhat breathless after climbing stairs because you haven't trained the muscles for that specific movement. Aerobic cross-training allows you to develop more comprehensive aerobic training.
6. Aerobic cross-training is effective for weight loss because your are toning and training the fat-burning systems of more of your muscles. It turns more of your muscles into 24-hour fat-burning machines! You are also more likely to exercise on a regular basis and for longer periods of time. this also promotes weight loss and fitness.
For more information on cross trainning, keith Londrie II has put up a web site for further information. Please visit http://cardioaerobics.info/ for more information NOW.
Keith E. Londrie II
infoserve @ mchsi.com
http://cardioaerobics.info/
About The Author
Keith Londrie II is a renowned specialist in aerobic trainning. He provides information on the subject matter at his web site at http://cardioaerobics.info/ - Visit to get your questions answered now.
Aerobic cross-training refers to using two to three different types of aerobic exercise during an exercise session. For example, if you plan to exercise for 60 minutes, you might start with 20 minutes of walking or jogging, followed by 20 minutes of biking, and finish with 20 minutes of rowing.
Now, please don't get the impression that you have to be in great shape to do this or that it has to be 60 minutes long. You can start with something as simple as a ten minute walk followed by ten minutes with an exercise video. This is cross-training too. You can gradually build up from there.
Here are some of the exercises you can use in your cross-training program; walking, jogging, biking, rowing, stair climbing, swimming, exercise videos, etc. Any combination of aerobic exercises will do. You simply go from one to the next with very little time between them.
Aerobic cross-training is beneficial to you in several ways:
1. It provides variety which eliminates the monotony often associated with doing the same exercise for a long period of time.
2. If your exercise sessions are less monotonous and more enjoyable, you are much more likely to exercise more often and for longer periods of time.
3. You are less prone to over-use injuries that sometimes occur from doing the same exercise movements over and over again.
4. You tone more muscles because you are using more muscles. For example, walking tones mostly the lower body muscles and rowing tones upper body muscles also. Even exercises like walking and biking that both tone lower body muscles, tone them at different angles and each tones some small muscles that the other doesn't.
5. Aerobic conditioning is very specific to the muscles being worked. For example, you can walk ten miles a day and still be somewhat breathless after climbing stairs because you haven't trained the muscles for that specific movement. Aerobic cross-training allows you to develop more comprehensive aerobic training.
6. Aerobic cross-training is effective for weight loss because your are toning and training the fat-burning systems of more of your muscles. It turns more of your muscles into 24-hour fat-burning machines! You are also more likely to exercise on a regular basis and for longer periods of time. this also promotes weight loss and fitness.
For more information on cross trainning, keith Londrie II has put up a web site for further information. Please visit http://cardioaerobics.info/ for more information NOW.
Keith E. Londrie II
infoserve @ mchsi.com
http://cardioaerobics.info/
About The Author
Keith Londrie II is a renowned specialist in aerobic trainning. He provides information on the subject matter at his web site at http://cardioaerobics.info/ - Visit to get your questions answered now.
Aerobic Work-Out 2
The recommended frequency of doing cardiovascular exercises is three
times a week, with a minimum of twenty minutes for each session. But,
after doing the same exercises and the same style of training, you may
become bored. You lose your momentum and you reach a plateau. This is
the point in which the training or exercise you are currently doing can
no longer give you additional benefits. To overcome a cardiovascular
exercise plateau, you should change your routine and use a new method.
There are three most popular methods of a cardiovascular program, the continuous training, the interval training, and the composite training.
Continuous training is the traditional and most common method of cardiovascular exercise. By virtue of its name, a person doing continuous training is using only one activity throughout the whole thirty-minute session. For example, the sole activity can be riding a stationary bike. A person will ride this stationary bike for the whole thirty minutes of one session. The benefit of such training is that the large muscle groups are used continuously for 20 to 30 minutes. But, many who use such training eventually become bored by the monotony.
The interval training method is not recommended for beginners. This method involves the repeated use of a light-intensity activity followed by a hard-intensity one. A typical interval training may be like this: The light intensity activity may be walking at a comfortable pace. This may last for five minutes (intervals can be from 2 to 10 minutes). After the five-minute walking, the person begins to jog or run. Jogging or running is a hard-intensity activity. It must also last for five minutes. And then the person goes back to walking for another five minutes. This sequence is done over and over again until he finishes the entire 30-minute session.
In composite training, a person may use several different cardiovascular activities. A person using this method is less prone to boredom or plateau. A typical composite training may be like this: a ten-minute bicycling, followed by a ten-minute stair-stepper, and then a last ten-minute rowing.
To make the cardiovascular exercise more fun and more exciting, a person may combine both the interval and the composite training methods. For example, a ten-minute riding on a stationary bike, which is a part of composite training may become an interval training when the resistance of the bike is adjusted. The ten minutes be divided between a two-minute light-intensity less resistance and a two-minute hard-intensity greater resistance.
Whichever method you are currently using is fine as long as you are still deriving benefits from it. If you have reached a plateau, switch to another method.
About The Author
Joel Dresse is the Webmaster of http://www.aerobics-00.com, an informative site on aerobics and cardiovascular exercising.
joel_dresse@hotmail.com
There are three most popular methods of a cardiovascular program, the continuous training, the interval training, and the composite training.
Continuous training is the traditional and most common method of cardiovascular exercise. By virtue of its name, a person doing continuous training is using only one activity throughout the whole thirty-minute session. For example, the sole activity can be riding a stationary bike. A person will ride this stationary bike for the whole thirty minutes of one session. The benefit of such training is that the large muscle groups are used continuously for 20 to 30 minutes. But, many who use such training eventually become bored by the monotony.
The interval training method is not recommended for beginners. This method involves the repeated use of a light-intensity activity followed by a hard-intensity one. A typical interval training may be like this: The light intensity activity may be walking at a comfortable pace. This may last for five minutes (intervals can be from 2 to 10 minutes). After the five-minute walking, the person begins to jog or run. Jogging or running is a hard-intensity activity. It must also last for five minutes. And then the person goes back to walking for another five minutes. This sequence is done over and over again until he finishes the entire 30-minute session.
In composite training, a person may use several different cardiovascular activities. A person using this method is less prone to boredom or plateau. A typical composite training may be like this: a ten-minute bicycling, followed by a ten-minute stair-stepper, and then a last ten-minute rowing.
To make the cardiovascular exercise more fun and more exciting, a person may combine both the interval and the composite training methods. For example, a ten-minute riding on a stationary bike, which is a part of composite training may become an interval training when the resistance of the bike is adjusted. The ten minutes be divided between a two-minute light-intensity less resistance and a two-minute hard-intensity greater resistance.
Whichever method you are currently using is fine as long as you are still deriving benefits from it. If you have reached a plateau, switch to another method.
About The Author
Joel Dresse is the Webmaster of http://www.aerobics-00.com, an informative site on aerobics and cardiovascular exercising.
joel_dresse@hotmail.com
Aerobic Work-Out
Anything that raises your pulse and makes you breathe hard steadily
for 15 minutes or more is aerobic. If you do aerobic exercises daily, or
atleast three or four times a week, you will keep your lungs and heart
in good condition. If your goal is to take part in athletic competition,
then you will want to devote much more time than 15 minutes daily to
aerobic exercises.
Many sports, such as baseball and football, require only short burst of energy. These sports do not produce aerobic benefits. But you need good aerobic conditioning to perform at your best when those bursts of energy are needed. That is why baseball and football players make aerobic exercises a major part of their conditioning programs.
Some sports, such as bowling or billiards, will not keep you fit. But being fit will improve your performance in all sports.
How hard you work at aerobic exercise determines the amount of benefit you get from it. If your bicycle riding is nothing more than downhill coasting, you will gain little benefit. You must exercise hard for maximum benefit.
But suppose you do not enjoy exercising hard for 15 minutes or more. You can also benefit from slower activities such as walking or easy swimming, but you must do them for longer periods. An hour of brisk walking, for example, will do as much good for most people as 15 minutes of jogging.
If you are not in condition, you should ease into aerobic exercises slowly. This is especially important of you are overweight. At first, just five minutes of jogging may tire you out. Lengthen you workouts slowly. The chances are that within two weeks you will notice a difference. You will be able to jog further and faster. And if you have been careful about eating, you will probably be getting slimmer. Aerobic exercises combined with dieting will help you get rid of excess fat.
A related type of exercise is anaerobic exercise. The word “anaerobic” means “without oxygen.” When doing anaerobic exercises, such as sprinting, you very quickly become out of breath. It is impossible to sprint for long periods of time. You must soon stop to catch your breath. Anaerobic exercises are used by top athletes to build up their speed.
But in an ordinary physical fitness program, anaerobic exercises are not recommended. Instead you should concentrate on aerobic exercises.
Aerobic classes are offered in most gyms and you would greatly benefit if you enroll or make it a part of your regular work-out. Some enjoy and reap great benefits from aerobic dance classes that they no longer need another work-out.
About The Author
Joel Dresse is the Webmaster of http://www.aerobics-00.com, an informative site on aerobics and cardiovascular exercising.
joel_dresse@hotmail.com
Many sports, such as baseball and football, require only short burst of energy. These sports do not produce aerobic benefits. But you need good aerobic conditioning to perform at your best when those bursts of energy are needed. That is why baseball and football players make aerobic exercises a major part of their conditioning programs.
Some sports, such as bowling or billiards, will not keep you fit. But being fit will improve your performance in all sports.
How hard you work at aerobic exercise determines the amount of benefit you get from it. If your bicycle riding is nothing more than downhill coasting, you will gain little benefit. You must exercise hard for maximum benefit.
But suppose you do not enjoy exercising hard for 15 minutes or more. You can also benefit from slower activities such as walking or easy swimming, but you must do them for longer periods. An hour of brisk walking, for example, will do as much good for most people as 15 minutes of jogging.
If you are not in condition, you should ease into aerobic exercises slowly. This is especially important of you are overweight. At first, just five minutes of jogging may tire you out. Lengthen you workouts slowly. The chances are that within two weeks you will notice a difference. You will be able to jog further and faster. And if you have been careful about eating, you will probably be getting slimmer. Aerobic exercises combined with dieting will help you get rid of excess fat.
A related type of exercise is anaerobic exercise. The word “anaerobic” means “without oxygen.” When doing anaerobic exercises, such as sprinting, you very quickly become out of breath. It is impossible to sprint for long periods of time. You must soon stop to catch your breath. Anaerobic exercises are used by top athletes to build up their speed.
But in an ordinary physical fitness program, anaerobic exercises are not recommended. Instead you should concentrate on aerobic exercises.
Aerobic classes are offered in most gyms and you would greatly benefit if you enroll or make it a part of your regular work-out. Some enjoy and reap great benefits from aerobic dance classes that they no longer need another work-out.
About The Author
Joel Dresse is the Webmaster of http://www.aerobics-00.com, an informative site on aerobics and cardiovascular exercising.
joel_dresse@hotmail.com
The Difference Between Aerobic and Anaerobic Exercise
There are two main types of exercise. Aerobic and Anaeobic exercise.
Let's start with the first one. Aerobic literally means with oxygen.
Aerobic exercise has an important distinction; it burns fat as its main
fuel. Can anyone find a use for this? Anaerobic means without oxygen.
Anaerobic burns sugar as its main fuel. Despite popular myth, exercise
doesn't have to be drastic to provide massive physiological benefits.
Even light exercise will burn fat.
Light exercise clears out lactic acid (a waste product in the body) and stimulates cells to regenerate. To ensure you’re exercising aerobically (burning fat) rather than exercising anaerobically, it’s important to ensure you do several things as you exercise.
The most important is to breathe deep as you exercise. Breathe in deep into your stomach through your nose, hold it and then exhale hard through your mouth.
Secondly, make sure that you exercise at a level that's comfortable. Exercise at a level of 7/10. You should still be able to carry on a conversation while you exercise. Do this for at least 45 minutes a day and notice your energy explode.
Do you think you don’t have time to do this? There is always time. Use the time you would have spent sleeping to replenish your body. I guarantee that you'll need less sleep. Use the time in your lunch break to exercise. The increase in productivity will have you more on the ball, and save you time through the dramatic increase in productivity. See, with the increased oxygen from aerobic exercise your brain speed and efficiency increases.
Ride a bike, walk, swim or play sport. Rebounding (or cellularise as it's now known) is one of the best forms of aerobic exercise around. If you have access to a rebounder, use it. Use any break you have whilst working to engage in some form of movement and deep breathing.
Exercise also strongly benefits the heart. It literally makes it a larger and stronger organ. Deep breathing makes the lungs stronger and larger. Research is now linking exercise to helping benefit and prevent almost every type of disease or ailment.
Movement of any joints promotes blood flow and creates energy. Sitting down all day actually robs the body of energy. If you sit down all day it’s absolutely vital that you promote blood flow, circulation, energy, brain flow and the strength of your heart.
About The Author
Dr. Edward Steiner has dedicated over 15 years to understanding nutrition and articulating complex information simply. He has worked internationally with indivduals who wish to improve their lives through the proper use of exercise and nutrition. He has condensed the best information he has discovered in 15+ years into one place at http://www.energyboostnow.com.
Light exercise clears out lactic acid (a waste product in the body) and stimulates cells to regenerate. To ensure you’re exercising aerobically (burning fat) rather than exercising anaerobically, it’s important to ensure you do several things as you exercise.
The most important is to breathe deep as you exercise. Breathe in deep into your stomach through your nose, hold it and then exhale hard through your mouth.
Secondly, make sure that you exercise at a level that's comfortable. Exercise at a level of 7/10. You should still be able to carry on a conversation while you exercise. Do this for at least 45 minutes a day and notice your energy explode.
Do you think you don’t have time to do this? There is always time. Use the time you would have spent sleeping to replenish your body. I guarantee that you'll need less sleep. Use the time in your lunch break to exercise. The increase in productivity will have you more on the ball, and save you time through the dramatic increase in productivity. See, with the increased oxygen from aerobic exercise your brain speed and efficiency increases.
Ride a bike, walk, swim or play sport. Rebounding (or cellularise as it's now known) is one of the best forms of aerobic exercise around. If you have access to a rebounder, use it. Use any break you have whilst working to engage in some form of movement and deep breathing.
Exercise also strongly benefits the heart. It literally makes it a larger and stronger organ. Deep breathing makes the lungs stronger and larger. Research is now linking exercise to helping benefit and prevent almost every type of disease or ailment.
Movement of any joints promotes blood flow and creates energy. Sitting down all day actually robs the body of energy. If you sit down all day it’s absolutely vital that you promote blood flow, circulation, energy, brain flow and the strength of your heart.
About The Author
Dr. Edward Steiner has dedicated over 15 years to understanding nutrition and articulating complex information simply. He has worked internationally with indivduals who wish to improve their lives through the proper use of exercise and nutrition. He has condensed the best information he has discovered in 15+ years into one place at http://www.energyboostnow.com.
The Importance of Aerobic Activity
In order to achieve optimal effectiveness in any weight-loss program
it is a good idea to include some aerobic activity in it, and anyone who
has done that will attest that it’s an absolute necessity. Combining a
sensible diet with a high-quality workout always makes the difference
between fighting with extra weight and defeating its resistance and
getting rid of it.
You have to know though that there is no way aerobic activity will help overnight. If you think about it, you gained those extra pounds in about a month, and this can only tell you that you’ll need more than a month to lose them. In case you want to lose more weight in less time, aerobic activity comes to the rescue. You just need to include it in your daily workout. Of course there are people who claim that even three times per week is more than enough, however my opinion is that such a program can help you maintain your shape only, but losing weight calls for a seven-days-per-week workout.
No matter how innocent it may seam, it is something new for you and it is always better to consult your physician before you start aerobic activity. As soon as the doctor gives you the green light you can start planning your personal workout program. The reason I’m not suggesting an immediate start of the training itself is because practice showed me that it’s more likely to get detrimental results this way. Aerobic activity should be introduced slowly and in small steps into the weight loss workout plan.
Brisk walking is considered to be one of the most popular aerobic activities nowadays. It “infected” the majority of the weight-loss activists as a real plague. It actually attracts mostly with being natural and simple. Walking can be done virtually everywhere, both indoors and outdoors. Some people just practice it by going around the local shops and malls, while others choose to make use of the fresh air and the scenery and enjoy their walking in the local parks.
Being a really excellent aerobic exercise, swimming is not so popular at all as an aerobic activity. Being very soft to tendons and joints, swimming is the actual epitome of the so popular low-impact workouts. However that is still not enough to make it attractive for weight-loss seekers and I think the main reason for that is that you have to put a bathing suit on and none of those having pounds to lose will feel comfortable doing that.
On the contrary, jogging is a high-impact workout that I do not approve at all. It gives you the same benefits that walking does. The difference is that while jogging is being rough to your body, walking is just the low-impact substitute of it. Please don’t be misled by other people’s opinions who claim that jogging is the best aerobic workout ever. Getting good results is important, but the price you will pay for getting those results through jogging is not worth it at all.
No matter what aerobic activity you plan to begin, be it swimming, jogging or walking, just make sure to do some good stretching before every workout. Stretching your muscles prepares them and the whole body for the actual workout and helps you avoid injuries, thus making the training more pleasant and useful.
About The Author
Morgan Hamilton offers his findings and insights regarding the world of sports. You can get interesting and informative information here at http://www.sportsfitnesshome.com/sports--fitness/sports--fitness/the-importance-of-aerobic-activity.html
You have to know though that there is no way aerobic activity will help overnight. If you think about it, you gained those extra pounds in about a month, and this can only tell you that you’ll need more than a month to lose them. In case you want to lose more weight in less time, aerobic activity comes to the rescue. You just need to include it in your daily workout. Of course there are people who claim that even three times per week is more than enough, however my opinion is that such a program can help you maintain your shape only, but losing weight calls for a seven-days-per-week workout.
No matter how innocent it may seam, it is something new for you and it is always better to consult your physician before you start aerobic activity. As soon as the doctor gives you the green light you can start planning your personal workout program. The reason I’m not suggesting an immediate start of the training itself is because practice showed me that it’s more likely to get detrimental results this way. Aerobic activity should be introduced slowly and in small steps into the weight loss workout plan.
Brisk walking is considered to be one of the most popular aerobic activities nowadays. It “infected” the majority of the weight-loss activists as a real plague. It actually attracts mostly with being natural and simple. Walking can be done virtually everywhere, both indoors and outdoors. Some people just practice it by going around the local shops and malls, while others choose to make use of the fresh air and the scenery and enjoy their walking in the local parks.
Being a really excellent aerobic exercise, swimming is not so popular at all as an aerobic activity. Being very soft to tendons and joints, swimming is the actual epitome of the so popular low-impact workouts. However that is still not enough to make it attractive for weight-loss seekers and I think the main reason for that is that you have to put a bathing suit on and none of those having pounds to lose will feel comfortable doing that.
On the contrary, jogging is a high-impact workout that I do not approve at all. It gives you the same benefits that walking does. The difference is that while jogging is being rough to your body, walking is just the low-impact substitute of it. Please don’t be misled by other people’s opinions who claim that jogging is the best aerobic workout ever. Getting good results is important, but the price you will pay for getting those results through jogging is not worth it at all.
No matter what aerobic activity you plan to begin, be it swimming, jogging or walking, just make sure to do some good stretching before every workout. Stretching your muscles prepares them and the whole body for the actual workout and helps you avoid injuries, thus making the training more pleasant and useful.
About The Author
Morgan Hamilton offers his findings and insights regarding the world of sports. You can get interesting and informative information here at http://www.sportsfitnesshome.com/sports--fitness/sports--fitness/the-importance-of-aerobic-activity.html
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