Renegade Personal Training and Fitness: Cardiovascular Training

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Cardiovascular Training
"A man's health can be judged by which he takes two at a time - pills or stairs." - Joan Welsh

Aerobic Exercise

Anaerobic Exercise

The Cardio Misconception:
"Aerobic vs. Anaerobic"

Objective: The primary cardiovascular goal for most people is to train the body to burn fat and to keep the heart healthy. This can be accomplished in many ways, ie. biking, jogging, swimming, etc. Any extended bout of cardiovascular exercise will definitely increase an individual's aerobic capacity and function, as well as increase metabolism. But how can we as individuals create a cardiovascular training program that is specific toward our individual bodies. If we weight train specifically according to our goals and sporting events, can this be done with our cardiovascular training as well?

The answer: YES!

Ask yourself this: "How many of you have worked out in a health club, used a treadmill and happened to glance at the person running next to you? This person is running at tremendously high speeds, is gasping for air, and you're wondering if you need to call 911. Do you think that person was getting an amazing workout? Do you think that person was burning fat? Many of us would think that was the case, but on the contrary, that person was burning very little fat, if any at all.

This scenario might seem a bit exaggerated. However, dozens of recent studies have shown that a lower-intensity cardiovascular workout is a much more effective way to burn unwanted calories than running or biking as fast as one's legs can go.

The goal is to "work smarter, not harder!"

Before jumping on the treadmill or attempting your next marathon, take a look at the figure below and determine the differences between our "Aerobic" and "Anaerobic" training zones, and what different energy systems we use in each of them. Please note that zones are based off of percentages of an individual's anaerobic threshold.

ENERGY ZONES

Aerobic: Utilizing oxygen-burning fat
Anaerobic: Not utilizing oxygen-burning sugar

Anaerobic Threshold Heart Rate Chart

>>> PEAK HEART RATE <<<

• Highest functional heart rate

SPEED/POWER ( 110% of AT to Peak HR)
• Develop speed and muscle power
• NOTE - Too much time spent in this zone can lead to over-training and injury
• Very intense, short intervals where heart rate is near peak

ANAEROBIC ENDURANCE (100% to ~110% of AT)
• Increase cardiac output and strength
• Increase tolerance to lactic acid
• Intense medium length intervals in the anaerobic component of the endurance zone

INDIVIDUAL ANAEROBIC THRESHOLD(AT)

AEROBIC ENDURANCE (90% to 100% of AT)
• Develop aerobic endurance and cardiovascular efficiency
• High intensity aerobic conditioning
• Create a higher caloric burn rate and utilize a combination of fat and sugar as a fuel source
• Long moderate intervals

AEROBIC DEVELOPMENT (70% to 90% of AT)
• Build aerobic base
• Improve overall aerobic conditioning
• Long distance moderate intensity workouts

WARM-UP / ACTIVE RECOVERY (60% to 70% of AT)
• Overall recovery. Allows the body to regenerate itself after bouts of intense training
• Light aerobic training workouts
• Use when fatigued, sore, or over-trained

>>> RESTING HEART RATE <<<

• Heart rate at complete rest

How do I determine my training zones? (2 Methods)

Compute 180-age +/-10=AT (Anaerobic Threshold). Add 10 if you have been working out consistently 3-4 days per week for the last year, subtract 10 if you haven't been working out at all, do not add or subtract if you have been working out inconsistently the past year. (Ex. 180-30 (age)= 150 + 10= 160 beats per minute (AT).

Use your number (Heart Rate) only as a guide line for monitoring where your body stops burning fat. Two-thirds of your workout should be at or under your Anaerobic Threshold

Perceived Exertion: To learn more about this test and/or schedule please Contact a Renegade Personal Training and Fitness professional and get more accurate, immediate results. The perceived exertion test is physically demanding and is administered on a treadmill, bike or elliptical trainer. Test administration is $45.00 which also includes 3 cardiovascular workouts based off individual test results. A heart rate monitor is also recommended, but one may be provided if needed.

Determining heart rate zones based off of your individual AT is the most efficient method of cardiovascular training. If you don't believe us, just ask Lance Armstrong! Stop waiting time and energy and learn how to burn fat today!

Cardiovascular Basics

Frequency: 3-4 days/week
Duration: 45-60 minutes
Fuel: eat a small meal or snack 45-90 minutes prior to exercise

Consult a physician or your family doctor before starting any type of fitness program.

Contact Us now to schedule your Anaerobic Threshold test and to teach your stuborn body how to stop burning sugar and start burning fat!