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Overcoming Cardiovascular Exercise Plateaus
Cardiovascular exercise should be done a minimum of three times a week, a
minimum of 20 minutes per session and intensity should be between 50-85% of
your maximum heart rate (max HR). Your heart rate should be monitored by
either the palpating method of checking your heart rate or by using a heart
rate monitor. People of low functional capacity (out of shape) who are
just starting out should begin training at a low intensity, probably
between 50-65% of their max HR. All cardiovascular exercises should be
done after a 5-10 minute warm-up (at a low intensity of 50-60 percent of
your max HR) and a 5-10 minute cool-down (at a low intensity of 50-60
percent of your max HR) should follow. Once your muscles are warm (after
warm up) and after the cardiovascular exercise, you should stretch those
muscles used in the exercise. For example, after bicycling, stretch your
quadriceps, hamstrings, calves, hips, and low back. After doing the rowing
machine, stretch your legs, back, biceps, and shoulders.
It is important that you understand and implement the different methods of
cardiovascular exercise into your program. It's critical that you realize
the different options of a cardiovascular program so you can overcome any
plateaus you encounter and prevent boredom. Both eventually happen if you
continue to do the same exercise and the same training style. You should
always be going through a "momentum phase" in your cardiovascular exercise
program where you continue to achieve good results. Thus, when you reach a
plateau, you want to change your routine and implement a new method. I
will now discuss the three different training methods that you should work
into your cardiovascular exercise program.
Continuous Training
The first method, the most common and traditional way of doing
cardiovascular exercise, is called continuous training This means that you
do one form of cardiovascular exercise for the full duration. So your
entire cardiovascular exercise session is one continuous activity, such as
riding a stationary bike. As a result you're using large muscle groups
(your legs) continuously for at least 20 minutes at 50-100 percent of your
max HR intensity. You may get bored with this and want to increase the
intensity, so the next method will be something to eventually incorporate
into your program.
Interval Training
Interval training is an intermediate method of cardiovascular training and
thus should not be done by beginners or those of low functional capacity.
Interval training consists of repeated intervals of relatively light
intensities such as walking interspersed with relatively hard intensities
such as jogging or running. The "light" interval should be done at an
intensity ranging from 50-70 percent of your max HR, depending on
functional capacity and personal goals and interests. The "hard" interval
should be done at an intensity ranging from 70-100 percent of your max HR
(you should first get cleared by your physician to train at an intensity
greater than 80 percent of max HR), depending on functional capacity and
personal goals and interests. The light interval, or the walking interval
in this example, should take approximately the same time to complete as the
hard or jogging/running interval. Intervals typically last 2-10 minutes in
duration. Many times, however, the light interval lasts longer than the
hard interval, especially for those of low functional capacity or those of
high functional capacity training at an intensity greater than 80 percent
of max HR). These intervals should be repeated until you have reached the
desired duration, usually 20-60 minutes.
Please note: before doing your interval training, start with a warm-up of
the same cardiovascular activity for about 5-10 minutes at 50-60 percent of
max HR, stretch the muscles used, then begin your light interval, hard
interval, and so on. For example, if you are in moderate shape and you
want to train cardiovascularly for 30 minutes, you should: begin with a
warm-up of the same activity (walking in this example) for 5-10 minutes at
a light intensity (50-60 percent of your max HR); do a light interval of
walking slowly, increasing the intensity for about 5 minutes; do a hard
interval by either jogging or running for about 5 minutes. Do this two
more times and you have completed your cardiovascular workout and trained
at several different heart rate zones, gaining several different benefits.
Be sure to cool-down for 5-10 minutes at a light intensity of 50-60 percent
of your max HR. Stretch the primary muscles used.
Composite Training
The third training method is called composite training. This is a
combination of several different cardiovascular exercises, one after the
other. One example is bicycling 15 minutes (after a warm-up and stretching
the muscles used) to a track or running course, running or jogging 10-15
minutes, then bicycling back home, followed by a cool-down and stretching
those muscles used. Or, if you work out in a health club, you could walk
on a treadmill for 10 minutes (after warm-up and stretching the muscles
used) and do the stairstepper for an additional 10 minutes. If you're
shooting for 30 minutes total in duration, you could then go right to the
rowing machine and finish with a final 10 minutes, followed by a cool-down
and stretching the same muscles as before. This is another way of fighting
boredom and also increasing the intensity and results.
If you want to take it one step further and really try something intense
and exciting, incorporate the interval and the composite training. While
you're on the treadmill change the speed from walking to jogging every
other minute, or from flat to a 5 percent grade. Then, after 10 minutes of
treadmill, move on to the stationary bike changing the resistance from
intense to less intense, every other minute. Remember, always begin with a
warm-up of 5-10 minutes at a low intensity and stretch the muscles used,
and conclude your workout with a cool-down of 5-10 minutes at a low
intensity of 50-60 percent of max HR. Stretch the same muscles as before.
Remember, the key to staying motivated and continuing to achieve the
results you want, is to keep exercise fun and exciting; constantly try new
exercises and training methods. I hope you have the chance to try these
great exercise techniques and enjoy all the wonderful benefits of
cardiovascular exercise.
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Avoid Negative Thinking; Choose to be Positive
Negative self-talk is a destructive habit and part of an essential defense
mechanism that we often develop to protect ourselves. Many people end up
talking themselves out of actions that may be scary or uncomfortable. "I
can't do this" is really just a way of saying "I don't want to deal with
the experience of doing this." We are all strongly influenced by our
feelings, often determining how and what action we ultimately take. If the
feeling is uncomfortable, negative self-talk results; then we often decide
not to take any action at all.
Many people assume that if a past experience produced a certain result,
there is nothing they can do to change that experience in order to produce
a different result. "I've tried every diet there is. I know what I should
do; I just can't do it."
Please understand that you can make the choice not to repeat old patterns
of eating, non-exercise, and negative thinking. You have the ability to
choose the emotions you have. If you don't like feeling guilty, frustrated,
or doubtful, you can choose not to. You, and no one else, must decide what
is comfortable for you. In order to become successful at making healthy
choices, you must avoid negative self-talk and start practicing positive
thinking.
Positive or negative self-talk plays a big part in your decisions. Be on
the "look-out for negative self-talk and notice how it influences your
choices; notice how it can negatively affect your efforts to change. For
example, perhaps you've just returned from a week's vacation where you took
a break from exercise and low-fat eating. You tell yourself, "I feel so
fat. I'm back where I started." You feel guilty and frustrated. "I don't
have enough will-power to start all over again. Maybe I'm just meant to be
overweight." Feeling overwhelmed and discouraged, you give up.
First, reflect on the feelings you had before you decided to give up. You
basically told yourself that the healthy habits you learned before your
vacation were all for nothing and that you have to start over. Ask yourself
if these feelings are reasonable. Are you really back to ground zero? Of
course not. You accepted change and developed a new way of living; these
skills are yours forever. The vacation might even have done you some good:
everyone needs a break sometimes. Otherwise, you might have felt deprived
and not really enjoyed yourself. It's time now to tell yourself: "It felt
good eating whatever I wanted and taking a break from exercising; I had a
great time. But now I'm going to focus back on the low-fat, active
lifestyle I was enjoying before vacation. There is no reason to beat myself
up; I'll just take it one day at a time." Now you can rethink your previous
decision and take action that will move you forward towards more positive
change.
As you begin to understand your reasons for negative self-talk, you'll find
yourself recognizing it more and more quickly after it occurs. Eventually,
as you practice, you'll be able to recognize and stop negative self-talk
before it interferes with your decisions.
It is very important to practice positive thinking and to remind yourself
that you're a worthwhile person whatever you do. Try to consistently
acknowledge that you are making positive changes to improve your health.
You should be proud of yourself. Visualize yourself as capable, happy, and
confident. These positive feelings will help the process of change.
Remember, there are bound to be times when you're feeling frustrated or
depressed. Positive thinkers know that these feelings are valid, and they
don't try to ignore them. Positive thinkers acknowledge and try to
understand them, but they don't blame themselves for the conditions that
lead to these feelings. Good luck, stay positive, and enjoy all the
wonderful benefits of a healthy lifestyle!
This article is copyrighted by Global Health and
Fitness. Visit them at
http://www.global-fitness.com
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