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Cardiovascular Training - From the Heart!
Cardiovascular training, or aerobics, requires a different approach than other body parts. At the "heart" of cardiovascular training is one basic premise: if you elevate your heart rate to 65-80 percent of your maximum and keep it there for a period of at least 12 minutes it will stimulate the production of fat-burning enzymes. It will also strengthen your heart and increase the capacity of your lungs to re-oxygenate your blood more efficiently. The idea here is not to work yourself to a frenzy and go beyond your target heart rate, but to stay within that magic training range of 65-80 percent of maximum for a minimum of 12 minutes and, optimally, for 20 to 30 minutes. Smart Tip: Training for longer periods will certainly hasten your improvement, but not on a 1-to-1, linear basis. Research has shown that the first 12 minutes of aerobic exercise produce a more lasting training effect than the second 12 minutes. So unless you're already in pretty good condition, it's probably better to do your 12 minutes more frequently (say 4-6 times per week) than it is to train for longer periods of 30 minutes or more but less frequently. Many people believe that the primary purpose of aerobic exercise is to burn off excess calories while they're doing the exercise. However, that is not exactly true. Think about it, most aerobic activity can only burn off several hundred calories even if you exercised for an entire hour. Eat a hamburger with fries and you're already playing catch up. And you've just had lunch! The real purpose of aerobics is to stimulate the growth of the body's natural fat-burning enzymes long term so you burn more and more calories all the time, not just when you're exercising. Increase the size of the fireplace and you can burn more logs in it. The same principle applies to the calorie burning potential of your body. Okay, so the key is to elevate your heart rate. But how do you do it? Walking, jogging, running, cycling, rowing, jumping rope, running in place, and aerobic dancing are all fine. As long as your heart rate is elevated into your training range and remains there for 12 minutes minimum, any of these activities will do a pretty good job. However, SmartGYM's cardio program has an edge. Not only can you walk, jog, or run against SmartGYM's formidable Power Band resistance system, but you can also perform upper body strength training exercises at the same time. And since you're able to engage more muscle groups simultaneously, you get results faster. Heart Rate and the Training Range... To determine your training range, simply calculate the lower limit at 65% of your Age-Predicted Maximum Heart Rate and the upper limit at 80% of your Age-Predicted Maximum Heart Rate. Age-Predicted Maximum Heart Rate = 220 minus your age. If you're 45 years old, for example, your lower limit is 220 - 45 x 0.65 = 114. Similarly, your upper limit is 220 - 45 x 0.80 = 140. If you elevate your heart rate to between 114 and 140 beats per minute continuously for at least 12 minutes, you'll get the desired training effect on your heart. Smart Tip: It takes a few minutes of exercise to elevate your heart rate into your training range. This time does not count toward your 12 minutes. Take Your Pulse! Check your pulse by resting your index and middle fingers lightly against the carotid artery on either side of your neck underneath the curve of the jawbone. Count the beats for 6 seconds and multiply by 10 to calculate your heart beats per minute. Or, for a rough estimate, you can use the "talk test." If you're gasping and panting so much that you are unable to talk, then you're probably exercising too hard and are beyond your training range. Consistency is the key. If you do your 12 minutes 2-4 times a week, within a few weeks time you'll begin to notice that you feel more energetic, you won't tire as easily, and your body will start to burn calories more efficiently and begin to lose some of its fat stores (providing you eat a sensible low fat diet!). http://www.affordablehomegym.com
Latest News:Site: Yahoo! News Search Results for news Myanmar's Suu Kyi to get family letters, news mags (Reuters via Yahoo! News) Detained Myanmar opposition leader Aung San Suu Kyi has managed to wring small concessions from the ruling generals in the form of letters from her family and some international news magazines, her lawyer said on Friday. JCDecaux in talks for News Outdoor Group in Russia (AP via Yahoo! News) French outdoor advertising firm JCDecaux SA said Thursday it is negotiating to buy Russian rival News Outdoor Group from global media company News Corp. News Corp tightens grip on Premiere with new CEO (Reuters via Yahoo! News) Rupert Murdoch tightened his grip on German pay-TV broadcaster Premiere by appointing News Corp executive Mark Williams as CEO in a move to get the company back on track. SEC Looks Into UAL Stock Scare; Implications For Online News? (CBS News) A ton of digits have been devoted to this in other spots but the SEC's decision to investigate takes it to another level. The backstory: a six-year-old news story about UAL declaring bankruptcy made it into the Tribune-owned Sun-Sentinel 's current news flow, was picked up by a Google (NSDQ: GOOG) News bot and, via a reporter for a newsletter, made it onto Bloomberg News. After a lot of buck ... Help News pick Stadium's greatest moment (New York Daily News) The News is marking the countdown to the final game at The House That Ruth Built by reflecting on Yankee Stadium's greatest moments - and we're asking you - the reader - to help us pick out the best of the best. JCDecaux and News Corp. in talks to combine outdoor ad groups (International Herald Tribune) The News Corp. chief executive, Rupert Murdoch, has recently expressed nervousness about investments in Russia, where News Outdoor generated the bulk of its revenue last year. SEC Looks Into UAL Stock Scare; Implications For Online News? (paidContent.org via Yahoo! Finance) A ton of digits have been devoted to this in other spots but the SEC's decision to investigate takes it to another level. The backstory: a six-year-old news story about UAL declaring bankruptcy made it into the Tribune-owned Sun-Sentinel's current news flow, was picked up by a Google News bot and, via a reporter for a newsletter, made it onto Bloomberg News. JCDecaux in talks to buy News Corp. billboard unit (AP via Yahoo! Finance) In a deal that would create the world's largest outdoor advertising company, French conglomerate JCDecaux SA said Thursday that it is in talks to buy Russian rival News Outdoor Group from global media company News Corp. Phila. mayor to announce grim budget news (The Philadelphia Inquirer) The Nutter administration is expected to announce grim budget news today, which is all but certain to lead to significant spending cuts - perhaps as high as 10 percent - in some city departments, according to three sources familiar with the budget. News Corp says Mark Williams interim Premiere CEO (Reuters via Yahoo! News) News Corp. executive Mark Williams has taken over as chief executive of German pay-TV broadcaster Premiere in an interim capacity, News Corp. said after the move led to renewed takeover speculation. Site: news - Google News Live-blog: Obama news conference on Intel choices - USA Today
MORE RESOURCES: Site: Yahoo! News Search Results for aerobics cardio City Parks Department offers aerobics classes (The Alliance Review) By NANCY WHITAKER The Review Slap on those shorts or sweatpants, get the old tennis shoes out of the closet and get ready to get fit. The University Times | The University of North Carolina at Charlotte's Student Newspaper Since 1949 (Niner Online) The Group Fitness Sampler is an annual event that allows students to experience an example of each type of group fitness exercise offered in the SAC. On Thursday, Sept. 4, over 75 students and 12 instructors gathered into the group fitness room in the SAC at 5:30 to begin their two-hour session of exercise class samples. Boogie Box Fitness Launches the Release of Their New Fitness Program on October 4th at the Irvine Marriott @ 11AM (Centre Daily Times) Are you ready to sweat, move & groove to the new way in fitness? Tae Bo and Zumba move over, Boogie Box is here and hands down, there is no comparison! It's what the public has been waiting for, the Boogie Box phenomenon is going to explode! Stay cool while you exercise with water aerobics (Bradenton Herald) It's too hot to exercise outside. Unless, of course, you're a camel or in a pool. Community notes (Arizona Daily Star) Vail/Corona de Tucson Exercise options (Orlando Sentinel) aerobics Health calendar (Honolulu Advertiser) ORGAN DONOR CENTER OF HAWAI'I free presentation, including testimony from a successful organ transplant recipient, 6:30 p.m., Sept. 11, 'Aiea Public Library; 483-7333. Indian River County community connection: Sept. 11 (Vero Press Journal) Check here for the latest community events and meetings YMCA joins forces with America on the Move (Gloucester-Mathews Gazette-Journal) YMCA and America on the Move Foundation, Inc., have joined forces to be catalysts for change in their communities and to encourage families and individuals to take small steps toward a healthier lifestyle. Exercise heaven: High on Leggs Hill, new YMCA takes shape (The Salem News) The basketball court at the nearly completed Marblehead/Swampscott YMCA is big enough to host two games. At nearly full court. Simultaneously. "We could fit the whole of the current YMCA in the basketball court alone," director Paul Gorman said as he watched workmen install the vast hardwood floor. Site: aerobics cardio - Google News Celebrity fitness DVD's Our guide to the best celebrity fitness ... - GMTV
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