Texas, 1968 - Dr. Kenneth H. Cooper coins the word
“aerobics”. The main concern back then was “heart
health”, and the main prescription was 3 times a week
for 20 minutes. Florida, 1973 – Arthur Jones invents
NAUTILUS weight training equipment utilizing HIGH
INTENSITY TRAINING. Colorado, 1999 - Bill Phillips
applies High Intensity Training to cardio in his Body
for Life book. He calls it High Intensity Interval
Training.*
What is Cardiovascular Fitness?
Cardiovascular fitness can be defined simply as your
body's ability to get oxygen and blood to the muscles. The slang term
"wind" sums it up nicely.
When you do physical activity and your pulse quickens
and your breathing gets deeper, you are using your cardiovascular system.
You can improve your cardiovascular system's efficiency through regular training.
The short term used when referring to cardiovascular exercise is Cardio.
How much Cardio do I need?
First starting out – If you’re new to this or a
returnee after a long hiatus –
SEE A DOCTOR!! Advice you get from this or any gym or a
personal trainer is not a substitute for sound medical
advice from a qualified physician. After your doctor
says it’s okay, then begin an exercise program.
Don’t expect to feel results until you’ve been doing
cardio work 3 times a week for at least 6 weeks.
If you are trying to lose fat - Three to five times
per week at 20 to 40 minutes per session is plenty until
you are in reasonably good cardiovascular shape. If
you’re not in great shape do low intensity, long
duration work such as walking. If you are in good
cardiovascular shape and still need to lose serious fat,
you will need to do high intensity training (HIT)*.
(We’ll talk about HIT in a future newsletter.)
If you are trying to gain weight
- You will find that
goal easier to achieve if you don't do any cardio at
all, though you will still maintain health benefits
without much effect on your weight gain if you do light
cardio work twice a week for 20 minutes.
For improving cardiovascular fitness in general -
Three or four times per week for 20 to 40 minutes per
session (depending on your current level of fitness)
will yield good results. Do moderate intensity work
where you are starting to breathe deeply and you can
feel that you are working.
RENEW NOW and SAVE!!!!
Get two months FREE or PAY only $250!
