What is Cardiovascular Training?
Cardiovascular training or aerobic training is essentially moderate physical activity that places demands on the oxygen using pathways so that oxygen rich blood is provided for the working muscles. The more challenging the exercise, the higher the heart rate, and the greater demand you are putting on your body requires the body to adapt in order to efficiently provide oxygen for the muscles as well as efficiently expel cellular waste like carbon dioxide and metabolic waste products. Those are the two tasks that cardiovascular training seeks to improve.
What Are the General Benefits to Cardiovascular Exercise?
Aerobic exercise has a host of benefits. Some of the more notable ones include burning body fat, increased life span, increased energy levels, relief of depression, preventment of certain kinds of cancer, lowered risk of heart disease, improved sleep quality, improved mental acuity, reduced stress levels, slowed aging, elevated HDL cholesterol levels, and an enhanced self-image.
What Does Cardiovascular Training Require?
First of all, one must make sure that they are physically up to the task of regular exercise. If one has any doubts concerning the cardiovascular system or the orthopedic structures then go see a physician before beginning anything. Once cleared for exercise, one must begin at a level best suited for them. Ideally, one should work between 55 and 85% of one’s maximum heart rate. Maximum heart rate is roughly calculated by subtracting one’s age from 220. Do not exceed this number when working out. Initially, beginners should keep their intensity levels closer to 55%. Since most machines nowadays can calculate heart rate, a heart rate monitor is not needed but for those choosing to jog or bike around the neighborhood. Aerobic exercise should be performed at least 3 times a week for about 20 minutes to an hour depending on the level of difficulty. Next, one must find a mode of aerobic exercise that is both challenging but comfortable on one’s body. One can walk, jog, row or bike. Of course there are a number of machines that mimic these natural movements too. There are treadmills, stationary bikes, elliptical machines, stair climber machines, and rowers. All are fantastic, but not everyone is physiologically suited to all modes or machines. If one has knee problems, jogging would not be recommended. Instead, one should use an elliptical machine which mimics running or cross country skiing but with smoother impact or even a stair climbing device which can also take stress off of the joints. Experiment with these different modes and see which is best suited for you. Be sure to acquire proper footwear before beginning a new routine. Although this may seem superfluous, shoes can make or break your body’s response to exercise. If stress is too great, joints and connective tissue can become inflamed, stress fractures can ensue, and one may forever be turned off to exercise as a result. So, buy shoes that have good arch support and fit well.
The Three Metabolic Pathways
The body has three options or pathways to which it produces energy. The first option is the phosphagenic pathway, or the ATP/CP pathway. This is an anaerobic pathway, meaning that oxygen is not needed for energy use. This pathway is used to fuel explosive, ballistic actions like powerlifting and shot-putting. All notable exertion begins on this pathway but since it relies on ATP that’s stored only in small amount within the muscles, the pathways only lasts at most around 3 seconds. This is even with the help of creatine phosphate(CP) in resynthesizing ATP. In fact, ATP lasts only 1.26 seconds during maximal effort. The energy needed to be explosive on the field or in the gym is derived from the splitting of creatine phosphate(CP). CP’s phosphate is given to adenosine diphosphate(ADP) to transform it into our body’s only useable source of energy, adenosine triphosphate(ATP). Once the ATP/CP stores have been exhausted, the body’s next option is the glycolytic pathway. This is the pathway that relies upon glucose to produce energy anaerobically. So, once the body realizes that there is no more ATP/CP, carbohydrates are then used to produce more ATP. This process uses either glycogen, also known as stored glucose, or blood glucose to convert ADP back into ATP with the residual waste product being lactic acid. Eventually, this accumulation of lactic acid will lead to an anaerobic threshold, or simply muscle fatigue. Typically under maximal conditions, the glycolytic pathway ends at around 80 seconds before the next pathway takes over. This next and final pathway is the oxidative pathway. Unlike the other two pathways, the oxidative pathway is aerobic. All in all, more ATP can be produced during this pathway than the other two, but the process takes longer. The oxidative can either rely upon pyruvate, which is a byproduct of glucose metabolism, to produce ATP or the breakdown of body fat via a process called beta oxidation. It has been figured that roughly 70% of one’s energy during rest is derived from body fat alone. As the exercise intensity increases, the harder it is for the beta oxidization process to keep up, thus leaving the body to rely on carbohydrates as the energy source. Actually, when one works in maximal conditions, 100% of the energy is derived from carbohydrates so, if there were no carbs, muscle tissue would have to be broken down in order to fuel the body. That is certainly detrimental on multiple levels.
In What Ways Does The Body Change Through Effective Cardiovascular Training?
The body changes in a number of ways. The most basic concept to understand is the fact that the human heart adapts to the stress of aerobic exercise by getting larger. The heart of well-trained marathon runners do not beat any faster at maximum levels, nor do they beat any more powerfully, but they do pump a greater volume of blood per stroke. This could roughly be defined as stroke volume. Technically, stroke volume is the volume of blood expelled from the left ventricle with each beat. Essentially, a body that can supply more oxygenated blood to working muscles translates into longer sustained periods at near maximal levels of exertion. The increased stroke volume leads to the development of a larger left ventricle. Another adaptation is the increase of both mitochondria size and density as well as an increase in capillary density in order to allow for greater energy production for the mitochondria and a more efficient exchange of oxygen for metabolic wastes like carbon dioxide and lactate. Aerobic exercise also causes an increase in myoblogin content, which is responsible for carrying oxygen from the bloodstream to the cells. Still, another adaptation is the gradual conversion of faster twitch IIb muscle fibers to slower twitch IIa fibers. The reason this is important is twofold. First of all, type IIa fibers have a greater oxidative capacity than IIb fibers. This means more fibers will then be used that are better suited for endurance activities. Secondly, type IIa fibers have a greater ability to utilize body fat as a means of energy. Finally, blood volume is increased due to the increase of circulating hormones that cause the kidney’s to retain water. In turn, this retention of water leads to increased blood plasma, or the fluid portion of the blood. More plasma means less viscosity of the blood so that it can deliver nutrients and wastes more thoroughly throughout the body. Finally, other adaptations include a decreased resting heart rate, decreased muscle size in comparison to strength athletes, and increased ATP/CP content within the muscles.
Treadmill: Pros and Cons
All in all, the treadmill is great in the fact that it evokes the two most natural means of human locomotion, walking and running. A second advantage is running’s supreme calorie burning capabilities. In fact, if one were to run a 5 minute mile, which is at a pace of about 12 mph, one could easily burn 1500 calories. Another one of the advantages is certainly the safety factor. When one jogs outside, one has to contend with the weather, uneven surfaces, traffic, and aggressive dogs amongst other things. Secondly, one has the luxury nowadays of knowing the specifics of one’s performance while on the treadmill that can’t be easily duplicated while jogging in an open environment. One can figure out the distance traveled, calories burned, and speed. However, treadmills have been known to be rather harsh on the musculoskeletal system. The orthopedic stress on the joints while running is said to be between 1.5 to 3 times one’s bodyweight with each step on the belt.
Treadmill: How to Use It
Step 1: Get on treadmill and straddle the belt by standing on the platform.
Step 2: Turn the machine on and see how fast the belt is moving. Make sure the belt is moving slowly before setting foot on it.
Step 3: Begin by walking slowly in order to get acclimated to the surface.
Step 4: Warmup for a few minutes at a moderately slow speed in order to get the muscles warm and then gradually begin increasing the speed until appropriate. Try to maintain this speed until ready to wind down, when it is proper to gradually decrease speed.
Step 5: Remember to stay focused in front of you. If you look around too much it might disrupt your sense of balance.
Step 6: Do not stop the treadmill if you begin to lose balance. Try to grab the handrails instead.
Step 7: Remain at a speed until acclimated; do not make any drastic sudden changes. This rule also applies to changes in elevation too.
Step 8: Be sure your sense of equilibrium has returned before you step off of the stopped belt. This may take between 30- 60 seconds.
Stair Climber: Pros and Cons
Stair climbers are another fantastic piece of equipment. They are efficient in the since that researchers have discovered that a complete cardiovascular workout can be achieved in as little as 15 minutes a day. In fact, as much as 1080 calories can be burnt by vigorously climbing stairs for an hour. But while still a great piece of equipment, there is one point that needs to be made known. Dependent-action stair climbing machines need to be avoided due to the immense stress they put on the hips, knees, and lower back due to their non-functional design. In fact, some studies have shown that the estimated load factor on the knees is 4 to 6 times one’s bodyweight with each step. The way these machines work is similar to a bicycle in the fact that with a force there is a resultant movement of one step that creates a counter-force in the other step. Independent-action machines are perfectly desirable in the fact that they accurately complement human locomotion by having each step move independently of one another.
Stair Climber: How To Use It
Step 1: Do not let the pedals make contact with either the top stop or the floor. This could cause unnecessary trauma to the joints.
Step 2: Find an intensity level that allows for the pedals to stay in the midrange.
Step 3: Exercise at a suitable level for at least 15 minutes and eventually work up to 20 minutes or more as you become more skilled.
Step 4: Try not to lean on the machine as it will cause an unneeded decrease in work level and caloric expenditure. Furthermore, the prolonged flexed spinal position can possibly lead to injury.
Step 5: Once comfortable with the motion, let the arms hang while keeping the torso erect and relaxed.
Rowing: Pros and Cons
Rowing is a fantastic mode of exercise if one is looking to burn calories as efficiently as possible. It too has the capability to burn 900 calories in an hour. When executed properly, one utilizes virtually all of the major muscle groups in the body. It is indisputable that rowing provides a tremendous stimulus to the cardiovascular system. However, for most, rowing is not a natural movement and without adequate instruction can lead to low back pain. So, if you are a beginner, rowing might not be the best mode to start out with. Secondly, since you perform this motion while sitting on your posterior instead of your feet or hands, one could also say that the systems of the body aren’t developing in a natural way as they would be with jogging or with a stair climber.
Rowing Ergometer: How to Use It
Step 1: Select an appropriate intensity level.
Step 2: Place feet on the platforms and cinch the straps tight, but with enough room for your heels to raise at the beginning of the stroke.
Step 3: Begin the rowing stroke with the arms extended.
Step 4: Push with the legs and keeps arms straight until the knees are almost fully extended at which time one needs to pull the handles into one’s abdomen.
Step 5: Extend the legs and then recover to the starting position by extending the arms once again and bending the legs.
Cycling: Pros and Cons
Like jogging, cycling is something that can be performed outside as well as inside. So, if the weather is bad, one can certainly ride a stationary bike inside due to convenience, but if the variety found while cycling in different environments sounds appealing then getting a bike might be a great option too. It’s strictly personal preference, but both can be equally challenging. While cycling, one can burn as much as 900 calories in an hour, condition the heart and lungs, and seriously strengthen the legs. Furthermore, cycling puts far less stress on the joints than running. And maybe best of all, there are no downsides to cycling.
How to Set Up a Bike
Since virtually everyone has bike riding experience, there is no need to explain. However, once does need to know that the bike’s seat needs to be adjusted to a height where when sitting one’s legs should be bent while still in contact with the pedals. Never should the legs be locked out completely. Secondly, one should know that the way one positions oneself on the bike seat is subjective. Some prefer leaning forward like serious cyclists while others prefer less flexed positions. Ultimately, it’s up to you.
Elliptical Machine: Pros and Cons
Training on ellipticals is similar to training on cross-country skiers and can give the body a full body workout in a relatively short period of time as well, but unlike cross country skiers, ellipticals greatly reduce the stress on the joints. Plus, like a treadmill and other modern machines, ellipticals allow the user to track several variables, such as distance, speed, calories burned, etc. Roughly 720 calories can be burned in an hour on an elliptical, which is still very good, but the lack of impact explains why one burns less calories in comparison to running or climbing stairs.
Elliptical Machine: How to Use It
Step 1: Place feet in the designated spots and be sure the controls are not placed on an extreme setting as you start.
Step 2: Make sure your stride is within you current range of motion.
Step 3: Comfortably grip the handle bars, keep the shoulders back, look straight ahead with the chin level, evenly distribute one’s weight between the feet, and keep the abdominals tight.
Step 4: Make sure not to lean forward while on the machine.
