In a balanced exercise program do you do ?moderate? or ?vigorous? aerobic exercise? And what is recommended?
You need both moderate and vigorous aerobic exercise.
Vigorous aerobic exercise burns more calories and is better for cardiovascular health, but you wear yourself down if you do too much of it. Too much high intensity cardio can put you in a catabolic state where your body starts to cannibalize muscle tissue (think of skinny marathoners).
Moderate cardio exercise, while still burning calories, can actually help with recovery from intense weight or cardio sessions.
I mix high intensity interval cardio (2-3 times a week) with walking, hiking, and stair climber sessions, usually keeping workouts under well under 90 minutes to avoid injury and exhaustion. Also, my weight lifting dictates my cardio to an extent: If I do heavy leg work, I don?t follow it up the next day with wind sprints.first off: Good job! in just being active alone and trying you are doing a great job you deserve to hear that.
The debate between cardio and weight training is one that will go one forever. Some people swear by more cardio than strength training othres only do weight training. I am a firm believer in a balance of both.
A good rule of thumb when it comes to cardio is this: You want to peak your heart rate at least 3 times during your workout. Alot of people swear by this method known as interval training. There are many benefits from this. 1 being a boost in your metabolism directly after your workout. Another is that your heart rate during your workout accomplishes multiple things.
For example: a lower heart rate during your exercise (it depeds on the person what that number is) is better for burning fat. While a higher rate id a better for your entire cardiovascular workout. You want to make sure you get both.
Again when building an exercise program remember balance is really key. And also try not to stick to the same program for any longer than 6-8 weeks as your body will adapt and you will not see constant result.
good luck and good job!
I used to go jogging (but it was probably actually running) and after I did it I experienced the ?runners high? quite regularly. Recently I purchased an exercise bike and have been doing more reading about how much aerobic exercise I should be doing. Now, I haven?t done it for a while but I started doing it only because I had some digestion problems (abdominal pains after eating) and they have improved a bit since doing the exericse.
According to what I have read I decided to be doing it at 3-4 times a week at 75% of my heart rate and also strength training twice a week for at least 40 minutes to balance it out. One thing that seems consistent in what I read is that you should do slightly more cardio than strength training and this makes a lot of sense and is best for overall fitness. But the problem is I?ve read a couple of places (including the american heart association) that the amount of aerobic I?m doing (which is classified as ?moderate?) is enough however, since riding my exercise bike I?ve never exerienced the high I get from more intense session (I tried a higher level once and tried to get to 95% of my heart rate -there?s a pulse monitor on my bike- and even though I didn?t get there I felt the high that time) and so I?m concerned I?m not working out intense enough.
I?ve read something today, that if you increase the amount of time- say from 35 minutes to 50 minutes and lower the intensity to make up for the increase in time you will actually lower your cardiovascular fitness. This makes a lot of sense as well. Because intensity is actually very important for strengthening the heart muscle. I don?t want to work out too hard because I want to get the balance right with the strength training I?m doing as well. I?m thinking of changing it to eventually aim for about 40-50 minutes (3 days a week) of ?vigorous? as opposed to ?moderate? to really get the benefits. Does this sound ok? Or is it too much. It sounds pretty reasonable aim. My main aim is to improve my aerobic fitness and also get stronger in terms of muscle. Is working out at 95% of your heart rate for 50 minutes straight even possible?? I know it?s possible for 75% because I easily do it for 35 minutes. I have also read you can get bowel problems if you run too much (over 90 minutes) and marathon runner experience this. So, I obviously don?t want this to happen either. Anyway, I?m sorry for the length of this and I apologise for being pedantic or sounding like some loser.
thankyou immensely if you if you took the time to read it and I would appreciate answers a lot (preferably from people that are fit and have some personal experience and genuine knowledge).
p.s I do currently 40 minutes of aerobic 3-4 times a week.
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