TERMS YOU NEED TO KNOW

Aerobic and anaerobic... you regularly hear the word cardio this and cardio that, referring to running, eliptical machines, treadmills, stairmasters, etc. Any way to elevate your heart rate for a certain amount of time and to burn a certain amount of calories. Well, the correct term for this type of activity is "aerobic activity".
Aerobic fitness is defined as the capacity to take in , transport and utilize oxygen. Oxygen is the key component..."Aerobic" means in the presence of oxygen vs. "Anaerobic" which means the absence of oxygen. An example of anaerobic activity would be strength training.
Aerobic exercise refers to moderate activity that places the demands on the oxygen using pathways that supply blood to your working muscles. Under all circumstances, your body strives to meet the energy requirements placed on it in the most efficient manner possible.
Aerobic training involves training aerobically in order to improve your level of aerobic fitness. Over time, as you overload your oxygen transport and utilization systems, your body adapts to the demands that are placed upon it.
 
Here are several common myths concerning Aerobic training.
 
1) AEROBIC TRAINING IMPROVES ONLY THE HEART-LUNG COMPLEX, NOT YOUR MUSCLES...
NOT TRUE!...in fact, your muscles are the primary target organ of aerobic training, Aerobic training increases the muscles ability to use fat as a source of energy. It also increases the size and number of cellular units  that produce energy aerobically. It also increases the levels of specific enzymes in your muscles that are required for the aerobic transformation of "fuels" into energy. When you consider how aerobic training improves the condition and efficiency of your breathing muscles and your heart (undoubtedly the most important muscle in your body ), it is little wonder that relative to aerobic fitnes, "muscles do matter".
 
2) MORE IS BETTER WHEN IT COMES TO AEROBIC TRAINING...
NOT TRUE!... Research shows that an aerobic exercise program that exceeds more than four, 45 minute sessions per week has a limited effect on improving your aerobic capacity. You burn up more calories if you aerobically exercise more, but you won' t necessarily wind up with a heightened level of aerobic fitness. In addition, exercising aerobically more than 1.5 hours per week may be counterproductivem if your goal is to maximize your level of muscle mass.
 
3) THE BEST AEROBIC EXERCISE IS RUNNING...
NOT TRUE!... The best aerobic exercise  for you is the one that you enjoy, one that is safe for you and one that you will perform on a regular basis. One person's trash is another individual's treasure. Choose an aerobic activity that you personally like, stair climbing, treadmill, swimmimng, etc. and make it a regular part of your workout regimen.
 
4) AEROBIC TRAINING IS EXTREMELY TIME CONSUMING...
NOT TRUE!... Compared to the time you might spend lifting weights, for example, aerobic training is a virtual walk in the park. Most exercise scientist recommend exercising aerobically 20-30 minutes per session. Some people exercise for longer periods of time, but such a time commitment does not appear to be necessary.
 
5) AEROBIC FITNESS ACHIEVED BY RAISING YOUR HEART RATE...
NOT TRUE!... Aerobic fitness is attained when you elevate the metabolic rate and oxygen consumption of your muscles and you sustain the elevation sufficiently long enough to overload your aerobic enzyme systems. Your heart rate is only an external indication of oxygen consumption. Sustained metabolism is the cause of aerobic fitness...heart rate is only a by-product of the process.
 
6) IT MAY BE TO LATE FOR YOU TO BEGIN AN AEROBIC PROGRAM...
NOT TRUE!... The benefits of aerobic fitness remain in effect regardless of how sedentary a lifestyle you have previously led. While your initial level of fitness will influence your rate of aerobic improvement (not surprisingly, the less active and fit you are, the faster you will improve aerobically ), the health justification for aerobic training is valid regardless of your exercise habits. In fact, for example, even a 70 year old person can expect a substantial (10%) improvement in aerobic fitness from regular exercise. In short, it is never too late.


Stretching and the Warm up Are You Confused

Lately, I’ve been receiving a lot of questions referring to the latest studies and research findings, and one question that I receive most queries about concerns the role that stretching plays as part of the warm up.



Currently, there seems to be a lot of confusion about how and when stretching should be used as part of the warm up, and some people are under the impression that stretching should be avoided altogether.



This is a very important issue and needs to be clarified immediately. The rest of this article is dedicated to dispelling some common myths and misconceptions about stretching and its’ role as part of the warm up.




What has Science got to say?



Most of the studies I've reviewed attempt to determine the effects of stretching on injury prevention. This is a mistake in itself and shows a lack of understanding as to how stretching is used as part of an injury prevention program and the warm up.



Stretching and its effect on physical performance and injury prevention is something that just can't be measured scientifically. Sure you can measure the effect of stretching on flexibility with simple tests like the “Sit and Reach” test, but then to determine how that affects athletic performance or injury susceptibility is near impossible.



One of the more recent studies on stretching supports this view by concluding;



"Due to the paucity, heterogeneity and poor quality of the available studies no definitive conclusions can be drawn as to the value of stretching for reducing the risk of exercise-related injury." (The efficacy of stretching for prevention of exercise-related injury: a systematic review of the literature, 2003, Weldon)



To put the above quote in layman’s terms; there hasn’t been enough studies done and the studies that have been done are not specific or consistent enough. For the most comprehensive assessment and conclusion of research done on the affects of stretching I suggest you have a read through the following article, “The Truth about Stretching.”

http://www.thestretchinghandbook.com/resources/articles/stretching-truth.htm




The Greatest Misconception



Confusion about what stretching accomplishes, as part of the warm up, is causing many to abandon stretching altogether. The key to understanding the role stretching plays can be found in the previous sentence. But, you have to read it carefully.



Stretching, as part of the warm up!



Here’s the key: Stretching is a critical part of the warm up, but stretching is NOT the warm up.



Don’t make the mistake of thinking that doing a few stretches constitutes a warm up. An effective warm up has a number of very important key elements, which work together to minimize the likelihood of sports injury and prepare the individual for physical activity.



Identifying the components of an effective and safe warm up, and executing them in the correct order is critical. Remember, stretching is only one part of an effective warm up and its’ place in the warm up routine is specific and dependant on the other components.

The four key elements that should be included to ensure an effective and complete warm up are:



1. The general warm up

This phase of the warm up consists of 5 to 15 minutes of light physical activity. The aim here is to elevate the heart rate and respiratory rate, increase blood flow and increase muscle temperature.



2. Static stretching

Next, 5 to 15 minutes of gentle static stretching should be used to gradually lengthen all the major muscle groups and associated tendons of the body.



3. The sports specific warm up

During this phase of the warm up, 10 to 15 minutes of sport specific drills and exercises should be used to prepare the athlete for the specific demands of their chosen sport.



4. Dynamic stretching

Dynamic stretching involves a controlled, soft bounce or swinging motion to force a particular body part past its usual range of movement. The force of the bounce or swing is gradually increased but should never become radical or uncontrolled.



Please note; dynamic stretching carries with it a high risk of injury if used incorrectly. Dynamic stretching is more for muscular conditioning than flexibility and is really only suited for professional, well trained, highly conditioned athletes. Dynamic stretching should only be used after a high level of general flexibility has been established.



All four parts are equally important and any one part should not be neglected or thought of as not necessary. All four elements work together to bring the body and mind to a physical peak, ensuring the athlete is prepared for the activity to come.





So what conclusions can we make?



Stretching is beneficial, when used correctly. However, as with most activities there are rules and guidelines to ensure that they are safe, and stretching is no exception. Stretching can be extremely dangerous and harmful if used incorrectly.



Remember, stretching is just one very important component that assists to reduce the risk of injury and improve athletic performance. The best results are achieved when stretching is used in combination with other injury reduction techniques and conditioning exercises.

How to Start a Walking Program

Did you know that walking is the number one participation sport in the world? Walking is one of the best things you can do for overall health and wellness. When you walk you use more muscles than any other sport. In fact, walking uses almost all of the 650 muscles and 203 bones found in the human body. So what are you waiting for?

There is not much involved in starting a walking program. You can start immediately and you don’t need a coach to teach you how to walk. The equipment required to start is minimal and relatively inexpensive.

Important Equipment

The most important piece of equipment you will need is a good pair of walking or running shoe. Most shoe stores and sporting goods stores should be able to supply you with a good selection. You can also check out some of the online stores, you will find some good sources at DrLeonards.com or FootSmart.com. You may also want to think about getting yourself a pedometer. Pedometers are handy little gadgets that can measure your distance and time and help you keep track of your progress.

Why am I walking?

Now that you have your equipment and are ready to go, it might be nice to know why you are starting a walking program. The health benefits of walking are many and include the following:

· Helps with weight loss.

· Helps to reduce blood pressure

· Reduces the risk of type 2 diabetes

· Relieves stress

· Boosts overall energy levels

· Strengthens the heart and reduces the risk of heart disease

· Studies have shown that walking relieves depression and anxiety

· Strengthens your body

· Burns almost the same amount of calories as running

How should I start?

Since walking uses almost all 650 of your muscles it is a very good idea to warm up before you begin a walk. This will loosen up your body and help to avoid injury. Click on the link for some great warm up exercises.

How long should I walk?

You should build up to walking for about one hour. Your current fitness level will determine the length and time of your first walk. Some people will only be able to walk around the block, others will able to walk the full hour. Do what you feel comfortable with and build from that point. Keep a log to measure your progress. As you become fitter, increase the pace and distance.

Personally, I like to measure my walks in distance. A pedometer will be of great assistance. Measuring your walk in distance helps to compensate for days when you might walk a little slower or faster. After your first few walks try to achieve a brisk pace where you may be puffing a little but you can still talk. Remember, there is not much difference in the amount of energy (calories) expended by walking or running a specified distance.

After you have finished your walk don’t forget to cool down. Try to spend about 5 minutes walking slowly. This will allow your heart, lungs and blood flow to return to normal gradually. This decreases strain on your heart and can help to prevent muscle strain and soreness.

JUST DO IT!!!

Hey, you’ve seen the commercials. Now you just have to commit yourself to walking on a regular schedule. Make it part of your routine just like brushing your teeth. It’s easy to do and doesn’t require special training or equipment. Just do it!

About the Author:
Mike Brooks has been a life long follower and proponent of the fitness lifestyle. Through his avid research, Mr. Brooks has come to the realization that being healthy is a choice and encompasses not only proper diet but also a fitness regimen that includes the mind, body and soul. Mike Brooks is the publisher and editor-in-chief for the health information site www.ultimatehealthreport.com.

Article source:ArticleWorld.net.