Cardio Fitness Training Basics
Cardio fitness training is a fundamental part of any exercise program. The words "cardio" is interchangeable with "aerobic" and is short for "cardiovascular". Improvement in the ability of the heart to deliver oxygen to the muscles and in the muscle's ability to generate energy with oxygen results in increased aerobic fitness. Engaging in aerobic training has many benefits. Many people report feeling more "energy" from their program. Aerobic capacity is associated with a faster metabolism, which means that stored body fat burns faster. This enhances weight loss.
The type of activity you choose is less important than the quality level that you maintain. Tennis, racquetball and basketball can be considered cardio if they are performed with adequate intensity and duration. Otherwise, the Scottsdale, Arizona climate is perfect for swimming, running, cycling and hiking are great forms of aerobic training. Of course indoor machines such as the elliptical, treadmill and stair-master are primarily designed to increase aerobic fitness.
A few general guidelines for cardio fitness training:
Perform cardio training for at least thirty minutes four days a week. To qualify as aerobic, you should break a sweat and/or stay within your target heart rate for at least twenty minutes. Your approximate target heart rate is between 65 and 80 percent of your maximum heart rate (calculated as 220 minus your age) Heart rate zones vary tremendously from person to person. It's often advisable to work with a certified personal trainer to help establish your personalized heart rate zones.
Include intervals in your aerobic fitness program at least once weekly. Interval training involves alternating high-intensity aerobic bursts with periods of rest. This can significantly increase your metabolism.
Properly designed strength training can actually increase your aerobic capacity. A full-body circuit training program with short rest intervals doubles as aerobic training. These workouts should be performed at least twice weekly in addition to your more traditional aerobic workouts.
Remember to consult with your doctor before starting a any fitness program.
This article was written by Scottsdale personal trainer Klee Young. Klee is an independent certified personal trainer serving the Phoenix Arizona area.
Find out more about Klee Young here...
http://www.scottsdale-fitness-training.com
http://www.scottsdale-fitness-training.com/scottsdale-personal-trainer.html
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Lose 5 Lbs In A Week The Healthy Way
The fastest way to lose 5 pounds in a week the healthy way is not to starve yourself or exercise yourself to death. It is by eating more. Of course eating more does not mean eating more junk food, but rather eating more of the right foods. There's a new dieting technique that is helping millions lose weight and it's known as calorie shifting.
Unlike other popular diets, calorie shifting does not force you to exercise 5 times a week and eat oatmeal for breakfast dinner and lunch. The diet's real secret relies on your body's natural ability to burn fat and lose weight. If you follow the calorie shifting's diet plans your weight loss will come naturally.
The reason why most diets fail is because your metabolism has a natural way of knowing exactly what you will be eating and when you will eat. This is due to a routine that you have created over time and your body has become used to a certain amount of calories and has a predetermined amount of calories it will burn.
This is why you may have found that eating less only leave you feeling tired and you do not lose weight. Your body will keep its calorie burning ratio and burn even less calories. This is why losing weight by starving yourself is not healthy and very ineffective.
It is this ratio that you must change before you can begin to lose weight and this is exactly what calorie shifting does. By eating 6 meals a day, breakfast in the morning, a snack before lunch, lunch, a snack in the afternoon, dinner in the evening, and a snack after dinner, your body's natural fat burning system is constantly at work burning off the calories. In addition the meals that you will be consuming will all have a different amount of calories thereby not allowing your metabolism to define a pattern and create a ratio of calorie intake to calories burned.
By following the calorie shifting diet anyone can lose 5lbs in a week the healthy way regardless of genes or a slow metabolism.
For more quick weight loss tips visit Quick Weight Loss Program.
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