Es su rutina Cardio haciendo más daño que bien
Antes de empezar a perder horas y horas en esas cintas de correr, bicicletas estáticas perforadoras y máquinas elípticas, vamos a examinar si la intensidad baja a moderada, la larga duración de ejercicio cardio realmente está haciendo a su cuerpo de cualquier bien, o si es sobre todo una pérdida de tiempo. Espero que conceder al terminar este artículo que hay una mejor manera de llegar en gran forma, y no tiene por qué involucrar interminables horas en las máquinas de cardio aburrido. Es común escuchar a los profesionales del fitness y médicos prescriben de baja a moderada entrenamiento aeróbico de intensidad (cardio) para las personas que están tratando de prevenir la enfermedad cardíaca o perder peso. Muy a menudo, las recomendaciones constituyen algo en la línea de "realizar 30-60 minutos de cardio ritmo constante de 3-5 veces por semana manteniendo su ritmo cardíaco a un nivel moderado". Antes de que usted acaba de dar a esta creencia popular y se convierte en el "hámster en la rueda" haciendo interminables horas de cardio aburrido, me gustaría que usted considere una cierta investigación científica reciente que indica que el trabajo de cardio de resistencia ritmo constante puede no ser todo lo bueno como pretende ser. Primero, se dan cuenta de que nuestros cuerpos están diseñados para llevar a cabo la actividad física en explosiones del esfuerzo seguidas de recuperación, o stop-and-go de movimiento en lugar de movimiento en estado estacionario. La investigación reciente sugiere que la variabilidad física es uno de los aspectos más importantes a tener en cuenta en su formación. Esta tendencia se puede ver en toda la naturaleza como todos los animales demuestran stop-and-go de movimiento en lugar de movimiento en estado estacionario. De hecho, los seres humanos son las únicas criaturas en la naturaleza que tratan de hacer actividades físicas de tipo "resistencia". mayoría de los deportes competitivos (con la excepción de la carrera de resistencia o en bicicleta) también se basan en las explosiones stop-and-go de movimiento o cortas de ejercicio seguidos por recuperación. Para examinar un ejemplo de los diferentes efectos de resistencia o entrenamiento de estado estacionario frente stop-and-go de entrenamiento, considere las constituciones de marathoners contra sprinters. La mayoría de los sprinters llevan un físico que es muy delgado, musculoso y de aspecto poderoso, mientras que el maratonista típica dedicado es más a menudo demacrado y enfermizo. Ahora que prefieres pareces? Otro factor a tener en cuenta con respecto a los beneficios de la variabilidad física es el efecto interno de las diversas formas de ejercicio en nuestro cuerpo. Los científicos han sabido que el ejercicio de resistencia en estado estacionario excesivo (diferente para cada uno, pero a veces definen como más de 60 minutos por sesión la mayoría de los días de la semana) aumenta la producción de radicales libres en el cuerpo, puede degenerar las articulaciones, reduce la función inmune, causa la pérdida de masa muscular, y puede causar una respuesta pro-inflamatoria en el cuerpo que potencialmente pueden conducir a enfermedades crónicas. Por otro lado, la formación cíclica altamente variable se ha relacionado con el aumento de la producción de anti-oxidante en el cuerpo y una respuesta anti-inflamatoria, una respuesta más eficaz de óxido nítrico (que puede fomentar un sistema cardiovascular sano), y un aumento de la respuesta tasa metabólica (que puede ayudar a perder peso). Además, el entrenamiento de resistencia en estado estacionario sólo entrena el corazón en un rango de frecuencia cardiaca específica y no entrena para responder a distintos factores de estrés todos los días. Por otro lado, el entrenamiento cíclico altamente variable enseña el corazón para responder y recuperarse de una variedad de demandas por lo que es menos probable que falle cuando lo necesite. Piénsalo de esta manera - El ejercicio que entrena a su corazón para aumentar rápidamente y disminuir rápidamente hará que su corazón sea más capaz de manejar el estrés diario. El estrés puede causar que su presión arterial y ritmo cardíaco para aumentar rápidamente. Trotar en estado estacionario y otro entrenamiento de resistencia no entrena su corazón para ser capaz de manejar los rápidos cambios en la frecuencia cardíaca o la presión arterial. Por ejemplo, digamos que sales a correr tratando de mantener el mismo ritmo de una buena racha de 45 minutos. Siempre y cuando no nos encontramos con ningún gran colinas a lo largo del camino, probablemente mantenido aproximadamente el mismo ritmo cardíaco durante todo el tiempo - digamos que fue de 135 latidos / minuto. Ahora, quiero contrastar eso con un entrenamiento mucho más eficaz de hacer 20 minutos de alternancia esprints de viento con caminar por un minuto o dos en entre sprints para recuperarse. Con este entrenamiento más eficaz, que está cambiando rápidamente su ritmo cardíaco y hacia abajo en una escala mucho más grande, lo que obligó a crecer más fuerte para ser capaz de manejar las demandas variadas. Su ritmo cardiaco probablemente alternativo 110-115 durante la recuperación camina todo el camino hasta 160 latidos por minuto o más durante los sprints. Esto no quiere decir que los sprints son la única manera de tomar ventaja de este estilo de entrenamiento. Cualquier estilo de entrenamiento que incorpora intensidad muy variable le dará estos resultados mejorados. El aspecto importante del entrenamiento cíclico variable que lo hace superior a través de cardio estado estacionario es el período de recuperación entre explosiones del esfuerzo. Ese período de recuperación es de crucial importancia para el cuerpo para provocar una respuesta saludable a un estímulo del ejercicio. . Otro de los beneficios del entrenamiento cíclico variable es que es mucho más interesante y tiene tasas de deserción más bajas que los programas de cardio estado estacionario largos y aburridos En resumen, algunos de los beneficios potenciales del entrenamiento cíclico variable de comparación con el entrenamiento de resistencia en estado estacionario son los siguientes: mejora de la salud cardiovascular, una mayor protección antioxidante, la función inmune mejorada, menor riesgo de desgaste de las articulaciones, disminución de pérdida de masa muscular, aumento de la tasa metabólica residual después del ejercicio, y una mayor capacidad para el corazón para manejar cada día los factores de estrés de la vida. Hay muchas maneras que usted puede cosechar los beneficios de la formación física de stop-and-go o intensidad variable. Además de los sprints antes mencionados, los deportes más competitivos como el fútbol, baloncesto, frontón, tenis, hockey, etc se componen de forma natural movimiento stop-and-go de muy variable. Además, el entrenamiento con pesas incorpora naturalmente explosiones cortas de ejercicio, seguidos por períodos de recuperación. Entrenamiento de intervalos de alta intensidad (que varía entre los intervalos de alta y baja intensidad en cualquier pedazo de equipo cardio) es otro método de entrenamiento que utiliza períodos de esfuerzo y recuperación. Por ejemplo, una sesión de entrenamiento por intervalos en la cinta podría ser algo como esto: calentamiento durante 3-4 minutos a paso rápido o trote ligero; Intervalo 1 - correr a 8,0 km / h durante 1 minuto; Intervalo 2 - paseo en 4.0 km / h durante 1,5 minutos; intervalo de 3 - correr a 10,0 km / h durante 1 minuto; intervalo de 4 - caminar a 4,0 km / h durante 1,5 minutos; . Repite esos 4 intervalos 4 veces para un intenso entrenamiento de 20 minutos El para llevar el mensaje de este artículo es tratar de entrenar a su cuerpo a un ritmo de intensidad muy variables para la mayoría de sus entrenamientos para conseguir la respuesta más beneficiosa en términos de la salud del corazón, pérdida de grasa, y un cuerpo delgado fuerte.
----
Facebook, https://www.facebook.com/AsistenciaDomiciliariaLagundu
Twitter, https://twitter.com/CuidarMayores
Google Plus, https://plus.google.com/u/0/+CuidarMayoresLagundu/posts
Linkedin, https://www.linkedin.com/in/javierarzuaga
-----
----
Facebook, https://www.facebook.com/AsistenciaDomiciliariaLagundu
Twitter, https://twitter.com/CuidarMayores
Google Plus, https://plus.google.com/u/0/+CuidarMayoresLagundu/posts
Linkedin, https://www.linkedin.com/in/javierarzuaga
-----
Is Your Cardio Routine Doing More Harm Than Good
Before you start wasting hours upon hours on those boring treadmills, stationary bikes, and elliptical machines, let's examine if low-moderate intensity, long duration cardio exercise is really doing your body any good, or if it is mostly a waste of time. I hope you will concede upon finishing this article that there is a better way to get in great shape, and it doesn't have to involve endless hours on boring cardio machines.
It is common to hear fitness professionals and medical doctors prescribe low to moderate intensity aerobic training (cardio) to people who are trying to prevent heart disease or lose weight. Most often, the recommendations constitute something along the lines of "perform 30-60 minutes of steady pace cardio 3-5 times per week maintaining your heart rate at a moderate level". Before you just give in to this popular belief and become the "hamster on the wheel" doing endless hours of boring cardio, I'd like you to consider some recent scientific research that indicates that steady pace endurance cardio work may not be all it's cracked up to be.
First, realize that our bodies are designed to perform physical activity in bursts of exertion followed by recovery, or stop-and-go movement instead of steady state movement. Recent research is suggesting that physical variability is one of the most important aspects to consider in your training. This tendency can be seen throughout nature as all animals demonstrate stop-and-go motion instead of steady state motion. In fact, humans are the only creatures in nature that attempt to do "endurance" type physical activities.
Most competitive sports (with the exception of endurance running or cycling) are also based on stop-and-go movement or short bursts of exertion followed by recovery. To examine an example of the different effects of endurance or steady state training versus stop-and-go training, consider the physiques of marathoners versus sprinters. Most sprinters carry a physique that is very lean, muscular, and powerful looking, while the typical dedicated marathoner is more often emaciated and sickly looking. Now which would you rather resemble?
Another factor to keep in mind regarding the benefits of physical variability is the internal effect of various forms of exercise on our body. Scientists have known that excessive steady state endurance exercise (different for everyone, but sometimes defined as greater than 60 minutes per session most days of the week) increases free radical production in the body, can degenerate joints, reduces immune function, causes muscle wasting, and can cause a pro-inflammatory response in the body that can potentially lead to chronic diseases. On the other hand, highly variable cyclic training has been linked to increased anti-oxidant production in the body and an anti-inflammatory response, a more efficient nitric oxide response (which can encourage a healthy cardiovascular system), and an increased metabolic rate response (which can assist with weight loss).
Furthermore, steady state endurance training only trains the heart at one specific heart rate range and doesn't train it to respond to various every day stressors. On the other hand, highly variable cyclic training teaches the heart to respond to and recover from a variety of demands making it less likely to fail when you need it. Think about it this way — Exercise that trains your heart to rapidly increase and rapidly decrease will make your heart more capable of handling everyday stress. Stress can cause your blood pressure and heart rate to increase rapidly. Steady state jogging and other endurance training does not train your heart to be able to handle rapid changes in heart rate or blood pressure.
For example, lets say you jog trying to maintain the same pace for a good 45-minute run. As long as you didn't encounter any big hills along the way, you probably maintained approximately the same heart rate the entire time – let's say it was 135 beats/minute. Now, let's contrast that with a much more effective workout of doing 20 minutes of alternating all-out wind sprints with walking for a minute or two in between sprints to recover. With this more effective workout, you're rapidly changing your heart rate up and down on a much larger scale, forcing it to grow stronger to be able to handle varied demands. Your heart rate would probably alternate from 110-115 during the recovery walks all the way up to 160 bpm or more during the sprints. This doesn't mean that sprints are the only way to take advantage of this style of training. Any style of training that incorporates highly variable intensity will give you these improved results.
The important aspect of variable cyclic training that makes it superior over steady state cardio is the recovery period in between bursts of exertion. That recovery period is crucially important for the body to elicit a healthy response to an exercise stimulus. Another benefit of variable cyclic training is that it is much more interesting and has lower drop-out rates than long boring steady state cardio programs.
To summarize, some of the potential benefits of variable cyclic training compared to steady state endurance training are as follows: improved cardiovascular health, increased anti-oxidant protection, improved immune function, reduced risk for joint wear and tear, reduced muscle wasting, increased residual metabolic rate following exercise, and an increased capacity for the heart to handle life's every day stressors. There are many ways you can reap the benefits of stop-and-go or variable intensity physical training.
In addition to the previously mentioned wind sprints, most competitive sports such as football, basketball, racquetball, tennis, hockey, etc. are naturally comprised of highly variable stop-and-go motion. In addition, weight training naturally incorporates short bursts of exertion followed by recovery periods. High intensity interval training (varying between high and low intensity intervals on any piece of cardio equipment) is yet another training method that utilizes exertion and recovery periods. For example, an interval training session on the treadmill could look something like this:
Warm-up for 3-4 minutes at a fast walk or light jog;
Interval 1 – run at 8.0 mi/hr for 1 minute;
Interval 2 – walk at 4.0 mi/hr for 1.5 minutes;
Interval 3 – run at 10.0 mi/hr for 1 minute;
Interval 4 – walk at 4.0 mi/hr for 1.5 minutes;
Repeat those 4 intervals 4 times for a very intense 20-minute workout.
The take-away message from this article is to try to train your body at highly variable intensity rates for the majority of your workouts to get the most beneficial response in terms of heart health, fat loss, and a strong, lean body.
It is common to hear fitness professionals and medical doctors prescribe low to moderate intensity aerobic training (cardio) to people who are trying to prevent heart disease or lose weight. Most often, the recommendations constitute something along the lines of "perform 30-60 minutes of steady pace cardio 3-5 times per week maintaining your heart rate at a moderate level". Before you just give in to this popular belief and become the "hamster on the wheel" doing endless hours of boring cardio, I'd like you to consider some recent scientific research that indicates that steady pace endurance cardio work may not be all it's cracked up to be.
First, realize that our bodies are designed to perform physical activity in bursts of exertion followed by recovery, or stop-and-go movement instead of steady state movement. Recent research is suggesting that physical variability is one of the most important aspects to consider in your training. This tendency can be seen throughout nature as all animals demonstrate stop-and-go motion instead of steady state motion. In fact, humans are the only creatures in nature that attempt to do "endurance" type physical activities.
Most competitive sports (with the exception of endurance running or cycling) are also based on stop-and-go movement or short bursts of exertion followed by recovery. To examine an example of the different effects of endurance or steady state training versus stop-and-go training, consider the physiques of marathoners versus sprinters. Most sprinters carry a physique that is very lean, muscular, and powerful looking, while the typical dedicated marathoner is more often emaciated and sickly looking. Now which would you rather resemble?
Another factor to keep in mind regarding the benefits of physical variability is the internal effect of various forms of exercise on our body. Scientists have known that excessive steady state endurance exercise (different for everyone, but sometimes defined as greater than 60 minutes per session most days of the week) increases free radical production in the body, can degenerate joints, reduces immune function, causes muscle wasting, and can cause a pro-inflammatory response in the body that can potentially lead to chronic diseases. On the other hand, highly variable cyclic training has been linked to increased anti-oxidant production in the body and an anti-inflammatory response, a more efficient nitric oxide response (which can encourage a healthy cardiovascular system), and an increased metabolic rate response (which can assist with weight loss).
Furthermore, steady state endurance training only trains the heart at one specific heart rate range and doesn't train it to respond to various every day stressors. On the other hand, highly variable cyclic training teaches the heart to respond to and recover from a variety of demands making it less likely to fail when you need it. Think about it this way — Exercise that trains your heart to rapidly increase and rapidly decrease will make your heart more capable of handling everyday stress. Stress can cause your blood pressure and heart rate to increase rapidly. Steady state jogging and other endurance training does not train your heart to be able to handle rapid changes in heart rate or blood pressure.
For example, lets say you jog trying to maintain the same pace for a good 45-minute run. As long as you didn't encounter any big hills along the way, you probably maintained approximately the same heart rate the entire time – let's say it was 135 beats/minute. Now, let's contrast that with a much more effective workout of doing 20 minutes of alternating all-out wind sprints with walking for a minute or two in between sprints to recover. With this more effective workout, you're rapidly changing your heart rate up and down on a much larger scale, forcing it to grow stronger to be able to handle varied demands. Your heart rate would probably alternate from 110-115 during the recovery walks all the way up to 160 bpm or more during the sprints. This doesn't mean that sprints are the only way to take advantage of this style of training. Any style of training that incorporates highly variable intensity will give you these improved results.
The important aspect of variable cyclic training that makes it superior over steady state cardio is the recovery period in between bursts of exertion. That recovery period is crucially important for the body to elicit a healthy response to an exercise stimulus. Another benefit of variable cyclic training is that it is much more interesting and has lower drop-out rates than long boring steady state cardio programs.
To summarize, some of the potential benefits of variable cyclic training compared to steady state endurance training are as follows: improved cardiovascular health, increased anti-oxidant protection, improved immune function, reduced risk for joint wear and tear, reduced muscle wasting, increased residual metabolic rate following exercise, and an increased capacity for the heart to handle life's every day stressors. There are many ways you can reap the benefits of stop-and-go or variable intensity physical training.
In addition to the previously mentioned wind sprints, most competitive sports such as football, basketball, racquetball, tennis, hockey, etc. are naturally comprised of highly variable stop-and-go motion. In addition, weight training naturally incorporates short bursts of exertion followed by recovery periods. High intensity interval training (varying between high and low intensity intervals on any piece of cardio equipment) is yet another training method that utilizes exertion and recovery periods. For example, an interval training session on the treadmill could look something like this:
Warm-up for 3-4 minutes at a fast walk or light jog;
Interval 1 – run at 8.0 mi/hr for 1 minute;
Interval 2 – walk at 4.0 mi/hr for 1.5 minutes;
Interval 3 – run at 10.0 mi/hr for 1 minute;
Interval 4 – walk at 4.0 mi/hr for 1.5 minutes;
Repeat those 4 intervals 4 times for a very intense 20-minute workout.
The take-away message from this article is to try to train your body at highly variable intensity rates for the majority of your workouts to get the most beneficial response in terms of heart health, fat loss, and a strong, lean body.
----
PLR Articles Packages eBooks Private Label Rights PLR Ebooks Packages Private Label Rights PLR Articles Pack Private Label Rights eBooks Private Label Rights Ebooks Master Resale Rights Articles Video Software Master Resale Rights SuperMegaPack Super MegaPack Mega Pack
---
Entradas
