.. you know above 80% etc..? surely there must be another way? and also.. is it required for heart health and lung capacity or will regular jogging, (low intensity) and weight lifting do?
When cardiovascular training has to be incorporated into the body building routine, a necessity if the body builder is intent on loosing excess levels of fat deposits in the body and to rip the physique to perfection, then cardio should be integrated with wisdom. There must be a balance between weigh training and cardio training, in a way that makes the body building objectives are met adequately. To achieve this balance, three approaches are available for the body builder.
The first approach is using a determined aerobic interval training technique. The aerobic interval training simply involves executing between moderate and high intensity exercises in aerobics and alternating these with rest period during which low intensity exercises are performed. For instance, three minutes running at maximal speed should be alternated with a minute of slow walking, these cycles of high to low and high again should be repeated at least four times in a single workout. Remember that the rest intervals and the levels of intensity can be adjusted to your ability and or liking.
Ideally, in twenty minutes of cardio training, should incorporate nine minutes of moderate intensity exercise, six minutes of high intensity exercises and five minutes of low intensity exercises. These should be done not in a consecutive order but in alternation, two minutes to three for each level i.e. 2 minute low, 2 minute moderate, 1 minute low, 2 minute moderate, 2 minute high, I minute low, 2 minute moderate, 2 minute high and I minute low, 2 minute moderate, 2 minute high, I minute low. Once that cycle is finished a rest duration on one to two minutes should follow before repeating the cycle all over again.
The second approach is anaerobic interval training technique. Anaerobic interval training technique involves training at a very high intensity but for shorter durations. The training duration is alternated by an equal amount of time in rest. For this technique, you must achieve an intensity level in between 85% and 100% of the Maximum Heart Rate.
For instance, a typical cardio training routine using the anaerobic interval training technique will be timed in intervals of seconds and not minutes. You may sprint at utmost high speed for 30 seconds and then walk at a slow pace for 30 seconds, just before sprinting again at top speed for 30 seconds and walking for 30 seconds. Once this cycle is done, it should be repeated for three to six times within a single training session.
Finally, the third cardio training approach is called the Fartlek training technique. With Swedish roots, the strategy is basically speed play. This means that you mix the two techniques explained above into one technique of training carried out in one training session. For instance, you may run at moderate speed for 10 minutes, then sprint at top speed for 30 seconds, then walk at a slow speed for 2 minutes, followed by a sprint at top speed for 2 minutes, then jog at a slow speed for 5 minutes before sprinting again. The cycle repeats for the duration of a training session.
Dane Fletcher is the world’s most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.
When cardiovascular training has to be incorporated into the body building routine, a necessity if the body builder is intent on loosing excess levels of fat deposits in the body and to rip the physique to perfection, then cardio should be integrated with wisdom. There must be a balance between weigh training and cardio training, in a way that makes the body building objectives are met adequately. To achieve this balance, three approaches are available for the body builder.
The first approach is using a determined aerobic interval training technique. The aerobic interval training simply involves executing between moderate and high intensity exercises in aerobics and alternating these with rest period during which low intensity exercises are performed. For instance, three minutes running at maximal speed should be alternated with a minute of slow walking, these cycles of high to low and high again should be repeated at least four times in a single workout. Remember that the rest intervals and the levels of intensity can be adjusted to your ability and or liking.
Ideally, in twenty minutes of cardio training, should incorporate nine minutes of moderate intensity exercise, six minutes of high intensity exercises and five minutes of low intensity exercises. These should be done not in a consecutive order but in alternation, two minutes to three for each level i.e. 2 minute low, 2 minute moderate, 1 minute low, 2 minute moderate, 2 minute high, I minute low, 2 minute moderate, 2 minute high and I minute low, 2 minute moderate, 2 minute high, I minute low. Once that cycle is finished a rest duration on one to two minutes should follow before repeating the cycle all over again.
The second approach is anaerobic interval training technique. Anaerobic interval training technique involves training at a very high intensity but for shorter durations. The training duration is alternated by an equal amount of time in rest. For this technique, you must achieve an intensity level in between 85% and 100% of the Maximum Heart Rate.
For instance, a typical cardio training routine using the anaerobic interval training technique will be timed in intervals of seconds and not minutes. You may sprint at utmost high speed for 30 seconds and then walk at a slow pace for 30 seconds, just before sprinting again at top speed for 30 seconds and walking for 30 seconds. Once this cycle is done, it should be repeated for three to six times within a single training session.
Finally, the third cardio training approach is called the Fartlek training technique. With Swedish roots, the strategy is basically speed play. This means that you mix the two techniques explained above into one technique of training carried out in one training session. For instance, you may run at moderate speed for 10 minutes, then sprint at top speed for 30 seconds, then walk at a slow speed for 2 minutes, followed by a sprint at top speed for 2 minutes, then jog at a slow speed for 5 minutes before sprinting again. The cycle repeats for the duration of a training session.
Dane Fletcher is the world’s most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.
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