A fantsastic proform Resource.
- proform - I suggest keeping records of your weekly progress by writing down what happens, or at least checking off that you followed through, and then setting your weekly plan every week for at least three months. Then at three months you can evaluate your progress and see if any changes need to be made. Also ask yourself at that time if you believe you will be exercising regularly in six more months. If the answer is "I'm not sure," or "no," then you ought to continue to set weekly goals. If you are sure that you can maintain the behavior and will be exercising in six months, then you may not need to set weekly goals, but at the fist sign of slipping, you ought to go back to it.
Sure, it's possible for you to lose muscle from doing too much cardio, but it's highly unlikely. Shying away from cardio completely because you think you'll lose muscle is a huge mistake. Only excessive amounts of cardio would cause you to lose muscle because over-training tips the scale towards the catabolic side. It's difficult to generalize and pinpoint one specific amount as too much, but I think it's safe to assume that just about anyone could do up to 45 -60 minutes of cardio a day, 6 to 7 days a week without losing any muscle - as long as the proper nutritional support is provided.
How much aerobic exercise do you need to do to gain the rewards?There are two physical exercise guidelines in the Unites States. The first, the Surgeon General's Report on Physical Activity and Health, is a lifestyle recommendation. That is, you can modify it to fit into your daily routine and activities of daily living. The recommendation is that all adults should accumulate 30 minutes of moderate-intensity exercise on most, if not all days of the week. The key words are "accumulate" and "moderate-intensity." Accumulate means that you can do 10-15 minutes at a time and repeat that a couple of times throughout the day; for example, 10 minutes in the morning, 10 minutes at lunch, and 10 minutes around dinner. Moderate intensity is equivalent to feeling "warm and slightly out of breath" when you do it.
Imagine that you're exercising. You're working up a sweat, you're breathing difficult, your heart is thumping, blood is coursing through your vessels to deliver oxygen to the muscles to keep you moving, and you keep the exercise for more than just a limited minutes. That's aerobic exercise; any exercise that you can keep for more than just a limited minutes while your heart, lungs, and muscles work overtime. In this article, I'll discuss the mechanisms of aerobic exercise; oxygen transport and consumption, the role of the heart and the muscles, the proven rewards of aerobic exercise, how much you need to do to reap the rewards, and more.
machine master
Aerobic cross-training is beneficial to you in several ways:It provides variety which eliminates the monotony often associated with doing the same exercise for a long period of time.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.You are less prone to over-use injuries that sometimes occur from doing the same exercise movements over and over again.Go for a bike ride. As transportation or recreation, cycling is a good workout. Getting somewhere on your own power is satisfying and may even evoke that same carefree, self-sufficient feeling you had as a kid when you first pedaled around the block all by yourself. So get a bike basket and use your two-wheeler to do errands or get to work. (Don't forget to wear an ANSI-approved helmet!) If you're the indoorsy type, consider a stationary bike. It offers the same health rewards as its mobile cousin, with a much lower risk of injury.
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posted by Javier Hudson @ 6:18 PM
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