Factor Four: Smart Cardio
Cardiorespiratory exercise is a term that best describes the health and function of the heart, lungs and circulatory system. This system is considered the body’s transportation network for it functions by circulating blood throughout the body. The goal of any cardio workout should be to get as many large muscles working as possible. They not only need to work hard, but continuously, in order to burn the greatest amount of calories during and after exercise.
How much is too much? The Concept of “Smart Cardio”:
It is important to perform “smart cardio” for your body quickly adapts to cardio-based workouts. The more you do, the more efficient your body becomes, causing you to burn fewer calories from your fat stores each time you exercise.
Because your body adapts so quickly, cardio-lovers are forced to adjust their workouts to last increasingly longer in order to provide the same calorie burn. This not only increases the amount of time you have to spend in the gym but also increases the odds that your body may start breaking down muscle instead of fat for fuel.
Additionally, the benefits are temporary. Aerobic activity doesn't increase the amount of fat you burn after your workout like resistance training. Your metabolism returns to normal shortly after stepping off the treadmill.
Smart Cardio will greatly enhance the rate at which your body burns calories. The most effective Cardio programs are design around the FITT Principles: Frequency, Intensity, Time and Type.
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Frequency
Frequency refers to the number of times Cardio is performed per week. No less than three days per week, with no more than two days rest between workouts is recommended. For the first six weeks, beginners should work out every other day. However, if you are extremely overweight and perform a weight-bearing type of cardio (jogging, aerobic dance, etc.), rest at least 36 to 48 hours between sessions to prevent injury.
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Intensity
Intensity is described as the speed and/or the workload of a workout. When beginning a new exercise program, a Fitness Professional can determine the intensity level most appropriate and effective for you. It is important that you continually monitor the intensity level to ensure that you reach your fitness goals in the least amount of time.
There are many ways to effectively monitor exercise intensity. One common method is the talk test. The talk test means that at low to moderate intensity, you should be able to breathe comfortably and rhythmically throughout the entire workout. A good rule of thumb that’s pretty effective is: If you are doing your aerobic exercise and are too out of breath to carry on a conversation, the odds are that you are working too hard. You need to back off a little. If, on the other hand, you feel as though you could just belt out your favorite song, you’re probably not working hard enough. As long as you keep these two boundaries in mind, you’ll probably be at the right intensity.
Another way to measure exercise intensity is with the use of a heart-rate monitor. A heart-rate monitor is considered the most accurate method of measuring pulse rate. If a heart rate monitor is unavailable, you can manually monitor heart rate by taking your pulse.
How to Take Your Pulse:
1. Place your index and middle finger on the inside of your wrist (about one inch from the top of wrist, on the thumb side).
2. Locate the artery by feeling for a pulse with the index and middle fingers. Apply light pressure to feel the pulse. Do not apply excessive pressure. It may distort your results.
3. When measuring the pulse at rest, count the number of times your heart beats in 60 seconds. Some factors that affect resting heart rate are digestion, mental activity, environmental temperature, biological rhythms, body position and cardiorespiratory fitness. As a result, resting heart rate should be measured immediately after waking or after you have rested for at least five minutes.
4. When measuring the pulse during exercise, count the number of beats in a six-second period and add a zero to that number.
Example: Number of beats in six seconds = 17. Add a zero = 170. Pulse rate = 170
Note: Use of the carotid artery in the neck is not recommended for measuring pulse rate. Pressure on the artery reduces blood flow to the brain, which can cause dizziness and an inaccurate measurement.
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Time
Time is the length of time an exercise is performed, not including warm-up and cool-down. In order to gain Cardiorespiratory benefits, you may need to exercise for 20 to 30 minutes per session. It is important to remember that as you become more fit, both intensity and time can increase. You Fitness Professional will recommend when these adjustments should be made. Remember, more is not necessarily better.
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Type
Type of refers to the activity used to create a stimulus. Before choosing an exercise, consider your goals, physical capacity, interests, available equipment and time constraints. Any activity that continuously uses larger muscle groups and is repetitive (rhythmic), in nature, is best.
Treadmill Walking (weight-bearing)
Walking is the most fundamental type of Cardiorespiratory activity. However, when performed on a treadmill, this simple exercise can become quite difficult for some participants. This difficulty may reside in the inability to maintain the necessary balance to perform the exercise properly and prevent injury. Maintaining balance involves controlling the position of the body’s center of gravity. The center of gravity is the point around which the body balances. Therefore, when walking on a treadmill, focus on maintaining your center of gravity. Don’t let your head move up and down, look straight ahead and keep your chest high to maintain balance and proper posture.
Running (weight-bearing)
Running is different than walking because of the additional impact it places on the body. Forces applied to the body while running are dramatic. Considering the fact that each foot strikes the ground 1500 times per mile, the potential for stress-related injuries significantly increases. To help prevent injury from overuse, gradually increase speed and/or distance. This will help your body adapt to the increase of force.
Stationary Cycling (non-weight bearing) Stationary bikes are another popular type of Cardiorespiratory exercise. Unlike walking or running on a treadmill, this non-weight bearing type of Cardiorespiratory exercise generally decreases the risk of injury. Before cycling, always adjust the seat height. Seat height is important because it influences the range of motion of the hip, knee and ankle while pedaling. The seat should be adjusted to match the standing height of the crotch. This will allow the knee to bend slightly at the bottom of the pedal stroke. Positioning of the feet is also important to consider while cycling. It is reported that the optimal foot position on the pedal is in the middle of the arch. Try to keep the force of the downward revolution in this area of the foot. When performed correctly, stationary cycling is considered a safe type of Cardiorespiratory activity.
Elliptical Training (low-weight bearing)
The word elliptical means shaped like an oval. The main difference with elliptical exercise machines is that although you are standing and bearing weight, which is important to building bone density, your feet never leave the footpads. So unlike treadmills or jogging, there is little impact on your joints and muscles. This provides a low impact, total body workout. The fluid, non-jarring motion makes the elliptical trainer ideal for anyone with back, knee, hips and joint problems. The dual action machines utilize both the legs and arm in providing a full upper and lower body workout.
Jumping Rope (weight bearing)
Jumping rope is an exercise we tend to overlook as adults. Jumping rope actually has a lot going for it as an exercise. Rope skipping can assist in developing agility, coordination, and balance, not to mention improvements in cardiovascular and muscular endurance. Because rope jumping is a fairly energetic exercise lots of calories can be burned during a twenty minute session of skipping. Current research is showing that high impact activities, such as jumping rope, can also help maintain and/or build healthy bones. Like all exercise programs, jumping for your health needs to be eased into. Jumping rope is a high impact, high intensity activity and those with health concerns should consult their physician before starting a jump rope program. As a coordination and agility builder, short bouts of jumping are sufficient. If you plan on using jumping rope as part of your aerobic routine, it’s best to combine it with other aerobic activities, such as walking, biking, or running.
In the end, you want to make sure that your cardio is strengthening your heart and lungs and improving your cardio-respiratory efficiency, which is going to help oxygenate and feed every cell of your body. And you also want to make sure you’re burning fat without sacrificing muscle tissue.
The number of calories you burn depends upon your weight, the activity you are doing and the intensity level you are exercising at. Any activity you perform can be done at a variety of intensity levels. If you exercise at a higher intensity level, you will be working harder expending more energy and burning more calories than someone who is not working quite so hard. Remember that one pound of body fat is equal to 3500 calories. In order to lose one pound of fat you must burn at least 3500 calories! The following chart is a comparison of the average calories burned per 30 minutes of common activity per pound of body weight.
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