Fitness – Brutal 8 Exercise Drill Workout

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Top 5 Benefits of Aerobic Exercise

Aerobic exercise (also known as aerobics, cardiovascular exercise, or cardio) is any sustained, rythmic activity that primarily uses your larger muscles, such as your quadriceps and hamstrings, and challenges your heart and lungs.

Aerobic means “with oxygen,” so when you exercise aerobically your body needs an extra supply of oxygen, which your lungs extract from the air. Your body uses the oxygen to produce energy during the exercise. Your heart has to work harder to continuously deliver the oxygen to your body, and this makes your heart stronger.

Here are the top 5 benefits of aerobic exercise:

1. Reduces health risks. Aerobic exercise helps prevent cardiovascular disease, high blood pressure, obesity, high cholesterol, type 2 diabetes, arthritis, stroke, and certain types of cancer. Weight bearing exercises, such as walking and running, help prevent osteoporosis. Even if you already suffer from one of these ailments, aerobic exercise can help alleviate the ailment. Aerobic exercise also strengthens the immune system, making you less susceptible to colds and flus.

2. Strengthens the heart. Aerobic exercise strengthens the hardest working muscle in your body – your heart. A stronger heart pumps blood more efficiently, which improves blood flow to all parts of the body. Improved blood flow results in more oxygen and essential nutrients being delivered to the cells in the body. It also results in more effective removal of toxins and other waste materials from the body.

3. Strengthens the respiratory system. Aerobic exercise improves the efficiency with which the respiratory system can supply oxygen to the body. The cells in the body need a constant and generous amount of oxygen to carry out their vital functions.

4. Decreases body fat. Exercising aerobically is a very effective way to lose body fat. And when combined with strength training and healthy eating, there’s no better way to lose body fat.

5. Helps you stay active and independent as you age. Aerobic exercise keeps your muscles strong and efficient, which helps you maintain mobility as you get older. It also keeps your mind sharp. Research has shown that exercising aerobically three days a week for at least 30 minutes can reduce cognitive decline in older adults.

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Product Description
The Xertube is the ideal workout tool you can use anywhere, any time for safe and effective total-body conditioning. Comes with one Xertube, two exercise charts and a door attachment.Amazon.com
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SPRI ES502R Xertube Resistance Band with Door Attachment and Exercise Charts

Basic Aerobic Steps : Jumping Jacks Step Aerobics Exercise

Step aerobics exercises and routines for at-home workouts. Learn how to do a jumping jack step aerobic exercise in this free aerobic fitness video. Expert: Casey Neuwirth Contact: www.gateway-fitness.com Bio: Casey Neuwirth is a professional personal trainer at a local gym in Austin, Texas.

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Does Aerobic Exercise Cause Muscle Wasting?

This is a claim you hear often, especially among bodybuilders, but also among some personal trainers. The most extreme version is “aerobics makes you fat”, the reasoning being that it leads to loss of muscle, which lowers your metabolism, causing you to gain fat because you’re now eating too much for your slow metabolism.

These types of claims are based on some truth, as we’ll see, but are highly exaggerated. Your muscles are not going to waste away to nothing because you run half an hour per day.

There are some mechanisms by which aerobic exercise can interfere with muscle growth or cause actual muscle loss. The first is that concurrent aerobic exercise and strength training lead to competing adaptations in muscles. For example, steady state aerobics leads to endurance adaptations such as increased mitochondria (aerobic energy factories) and aerobic enzymes in the muscle cells, while strength training can lead to hypertrophy, or growth in muscle fibers.

The bottom line is that doing both of these activities has been shown to cut muscle growth about in half compared to just doing strength training [Docherty, 2001; Gordon, 1967]. For those of us that are doing strength training for fitness this is not a big deal, it just means it will take longer to build up muscle mass. But for bodybuilders it’s interfering with proficiency in their specialty. So many bodybuilders will minimize aerobics or take measures to reduce the intereference.

I think this is where the seed of this “muscle wasting” idea was first planted. But note that aerobics in these studies has been shown to reduce the rate of muscle growth, which is a far cry from causing muscle loss. Interestingly, the opposite interference does not seem to occur: adding strength training does not interfere with cardio improvements. Many of us that are into aerobic training will supplement it with upper body strength work, and there’s no problem with concurrent training in that case.

There is another way that cardio can interfere with strength training, and that can be by just taking up too much time. I remember a time when I was trying to lose weight so I did about 90 minutes a day of cardio. I tried to do a token amount of resistance training but had little time and was worn out anyway. I had much more success when I cut back to a more reasonable hour per day and left more time to lift.

There are a couple of mechanisms by which excessive aerobics can lead to actual muscle loss, however, due to overtraining and/or poor nutrition. Too much aerobics can lead to increased production of catabolic hormones like cortisol (often referred to as a “stress hormone”), which can subsequently cause breakdown of muscle tissue.

But aerobics in moderate amounts is a relaxing activity, which leads to a net decrease in cortisol. Only excessive amounts of aerobic activity leads to elevated cortisol levels in the bloodstream after the activity is complete.

A study which specifically examined how much aerobic exercise is needed found that cortisol elevations did not occur when running for 40 or 80 minutes, but only occurred in runs of two hours [Tremblay, 2005]. Ironically, high volume resistance training can cause the same effect [Stone, 1998], but I’ve never heard anyone being warned not to lift because it causes your muscles to waste away!

The other mechanism is that if your body does not have enough blood glucose, it can manufacture it by breaking down protein. If not enough protein is available from food, it will get it from muscle tissue [Berning, 1998]. Again this is only likely if you’re training excessively, or undernourished.

The most obvious example of this is “hitting the wall” in the marathon or cyclists “bonking” on long rides. You can get irritable and have impaired judgement as the brain, which can only run on glucose, is not getting enough fuel.

I’ve experienced both of these and they’re no fun. I don’t know if my body broke down muscle for fuel but afterwards it sure felt like my muscles had been broken down, or at least beat up. But both times this occurred to me after about 3 hours of exercise without taking in any fuel.

On the other hand, many people that are into aerobics, thinking of carbs as fuel, will bump up their consumption of bad carbs like white flour products or sugary drinks or “power bars” which are basically glorified candy bars. This can lead to an unhealthy lifestyle of poor nutrition justified by overtraining.

There is a way people who do a lot of cardio can end up protein deficient: endurance exercise increases the demand for protein. You’ve probably heard that cardio is fueled by a mixture of carbs and fat, depending on the intensity level, but there’s a small bit of protein in the mix, too. Protein is also needed to repair any tissue damage caused by the exercise [Noakes, 2004].

Strength trainers are well aware that they need more protein, but people who do cardio often are not. In addition, since many who do cardio are trying to lose weight, they’re probably cutting back on calories at the same time, which if you do it by just reducing portion size can decrease protein intake. The typical recommendation for protein is 0.25-0.45 grams per pound of body weight, but endurance athletes can require more like 0.55 to 0.65 grams per pound [Sharkey, 2001].

So don’t overtrain and don’t underreat, and don’t eat junk. Follow common sense procedures like easy day/hard day, don’t do hours per day of cardio, and don’t try to lose more than about a pound of weight per week. Make sure you’re doing a balance of cardio and resistance training, and your muscles will be just fine.

References

-Berning, J, “Energy Intake, Diet, and Muscle Wasting”, in in Overtraining in Sport, Kreider, R, Fry, A, and O’Toole, M, eds, Human Kinetics, 1998.

-Noakes, T, Lore of Running, Human Kinetics, 2002.

-Sharkey, B, Fitness and Health, Human Kinetics, 2001.

-Stone, M, and Fry, A, “Increased Training Volume in Strength/Power Athletes”, in Overtraining in Sport, Kreider, R, Fry, A, and O’Toole, M, eds, Human Kinetics, 1998.

-Tremblay, M, Copeland J, and Van Helder, W, “Influence Of Exercise Duration On Post-exercise Steroid Hormone Responses In Trained Males”, Eur J Appl Physiol, 94(5-6):505-13, 2005.

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Happy Feet, Healthy Food: Your Child’s First Journal of Exercise and Healthy Eating

• ISBN13: 9781891369469
• Condition: NEW
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Product Description
Happy Feet, Healthy Food is a combination of logbook (to record exercise and diet) and a sourcebook for games, activities and eating tips. Each week features bright color illustrations, lists of games and activities to try, advice on good foods, suggestions for packing snacks and lunches, and a log page to write about the activities of each day and the foods eaten. The goal is to promote understanding of the bene-fits of exercise and healthy eating, to improve the c… More >>

Happy Feet, Healthy Food: Your Child’s First Journal of Exercise and Healthy Eating

Know the Body Building Exercise Basics

Do you want to have defined and toned muscles? In order to get the best shape you desire, you have to know and keep a few body building exercise basics in mind.

Setting up your main goal is the first logical step as a bodybuilding beginner. You should be really decided if you want to be a real bodybuilder. Nonetheless there are many benefits you get when you undergo bodybuilding exercise trainings.

In bodybuilding, you may want to look good having a perfect body. Or you may want to stay physically fit and healthy. Just make sure that you do this for yourself and not for anyone else.

Nowadays, a high percentage of bodybuilding exercise programs are in demand because of the many participants who want to get better and look good. You may set specific goals up to what extent you want your body to progress and improve.

For beginners, here are some basic body building exercise tips in starting your body building program. Some of these methods are really basic but can help you a lot.

1.You have to know the basic methods that you will need in body building exercise. You can start up by increasing the weight and resistance slowly using weight workout machines.

It is also advisable that you perform repetitions using more sets of equipments.

2.Move the resistance slower and lessen your rest in between sets and exercises. In this way you can slowly improve on building muscles and progress on your resistance training.

3.For the more advance method, you can perform an isolation bodybuilding exercise and continue with a compound repetitive movement.

4.Perform static holds to increase resistance with the hardest position of the range of your exercise motion. You can do a top position while exercising your leg extension muscles.

5.You may exercise partial rep in weak range position. You may perform a portion of the rep exercise where you are weakest.

6.Perform strip-set. Do this after you are through with your warm up exercises.

You may perform three sets of back to back exercises with no rest while starting with the heaviest weight available.

7.Perform the full rep then followed by a half rep with the normal range of movements. You may return to your starting position to start of the next rep on a lat pull down position.

Pull the second rep way below and resist weight back up on a half way position then pulling it again back down.

8.If you’re main goal is to tighten and tone your muscles, focus heavily on increasing reps. it is also efficient for your muscle toning if you lessen your rest and change the style of your exercise frequently.

As a final advice, the methods and steps mentioned are general and basics only. You may adapt and adjust to a different bodybuilding exercise for your personal goals and experience.

For those who are in an advance body building exercise, you may challenge yourself to try a different method in 3 to 4 weeks or you may just stay with the basics.

There can be nothing more fulfilling than having a great body. Make sure that you live a healthy lifestyle to maintain that physically fit body. Start a body building exercise now.

Make All Exercise Workouts a Fat Burning Workout

Physical training can be a fat burning workout every time you train.

A lot of people are interested in losing that stubborn, unwanted fat… and are in search of a good fat burning workout.

Burning fat is one of the major reasons people participate in a physical training program… They want to burn fat to look better.

What I am going to propose is that in order to get the most fat burning qualities out of your workout you have to make a shift in training mentality.

Instead of looking at a fat burning workout as a way to look better… View burning fat as a way to perform better.

Just forget about looks for a second… and view your physical training as strictly a way to improve performance.

Losing unwanted and unneeded fat will definitely improve physical performance.

This shift in workout mentality will guide you to choose strength, conditioning and fitness exercises and methods that will develop into excellent fat burning workouts.

I am not going to give you a fat burning workout… I am going to teach you how to make every time you train a fat burning workout.

First of all, let me tell you what I don’t think is a fat burning workout…

You go to the gym, warm up, do sets or circuits of strength training, do 20 minutes of “cardio” in your “fat burning zone” and then cool down.

I also don’t think this is a fat burning workout…

You go to the gym, warm up, do 20 minutes of “cardio” in your “fat burning zone”, do sets or circuits of strength training and then cool down.

These two examples sound like the workout programs of 98% of the people reading this… Are you one of them?

If those two scenarios were the keys to burning fat… Why are you still looking for a good fat burning workout?

OK… so what is an effective fat burning workout?

For an effective fat burning workout you need to blur the lines between strength training and metabolic conditioning and add intensity.

Let me explain…

Most people don’t think of strength training as a fat burning workout… mostly because they are doing body building isolated movement exercises at a pace that does not get the cardiorespiratory rates up and keep them up.

This is normally the same group of people that think the best “cardio” comes from extended, constant rate aerobic exercise in the fabled “fat burning zone”.

But let me suggest this… If you combined lifting weights and cardiorespiratory exercise and performed them at an intensity and pace that got your cardiorespiratory rates up and kept them up you would have everything you need for an excellent fat burning workout.

What would this type of intense strength and conditioning fat burning workout accomplish…

1) Development of lean muscle that would burn more calories for maintenance in the future.

2) Improvement of cardiorespiratory endurance, allowing you to work out harder in the future and burn more calories.

3) Increase in metabolism so that you would continue to burn calories for hours after the workout.

4) Allow you to accomplish a strength, conditioning and fat burning workout in a fraction of the time of separating the workouts.

5) Teach your body to function as one complete unit and to use strength and cardiorespiratory endurance simultaneously.

If you are concerned with improving overall strength, conditioning and fitness performance… Then you need to drop that unwanted fat that is keeping you from reaching your potential.

Ironically, if you concentrate on performance improvement by adding intensity and variety to your workouts and blur the lines between strength training and conditioning training, you will see superior fat loss than programs claiming to target fat loss.

Start training for physical fitness improvement and every workout will become a fat burning workout.

Just think of what you can accomplish in sport, work and life activities when you develop a body that performs as good as it looks.

So, don’t train for appearance.

Train for performance… and the appearance you want is sure to follow.