Activities that develop cardio-respiratory endurance contribute directly to weight loss. When done properly, they are very effective in burning calories and stored fat. To improve cardio-respiratory endurance, use activities that keep your heart rate elevated at a safe and appropriate level for a sustained period of time. Examples include walking, jogging, running, swimming, rowing, spinning, or bicycling. The key is duration rather than intensity, although intensity should be adjusted upward with increased fitness levels. Start slowly with an activity you enjoy, and gradually work up to a more intense pace and longer duration.
When I began, I started walking and gradually increased my duration to about 45 - 50 minutes and about 3 miles per day, every day. Walk briskly at a fairly rapid pace -- do not "stroll." I suggest being able to count at least 120 paces per minute. As my fitness level improved, walking no longer was sufficient to elevate my heart rate, so I gradually incorporated some jogging, and then running. Eventually, I was running the entire distance, or more, that previously I had only walked. I used an outdoor track at a local school, an indoor track, and treadmills at the YMCA. Before joining the Y, I used the indoor track at Green High School, and ran laps until I was running 3 - 5 miles per day, five days per week. After I had run my laps, I ran up and down stairs several times. I also mixed in a variety of basic calisthenics, doing several sets of pushups, sit-ups, and other basic calisthenics in between laps around the track.
You need to exercise at a level of intensity that allows you to achieve your target heart rate and maintain that rate for a period of time. Target heart rate is that heart rate at which the body reaches 65 - 85% of its maximum capacity during strenuous exercise. Work carefully within you limits and increase intensity/duration gradually. For more detailed information than can be reproduced here, including how to calculate your target heart rate, see the following website:
www.primusweb.com/fitnesspartner/library/activity/thr.htm
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