Cardiovascular Training

Cardiovascular Training

Benefits- decreased body fat, lower risk for cardiac disease, lower LDL-cholesterol levels, increased aerobic endurance, lowered stress levels, and a general sense of well being.
Frequency- 3-4 times per week, depending on other activities and program goals
Intensity- 55% – 85% of target heart rate*
Type-walking, jogging, swimming, elliptical, bicycle, etc…  There is no one type of cardio that is better or worse for you.  Your heart doesn’t know the difference between running and a bike.  It is all a matter of intensity.  Choose an activity that you enjoy, that is within the guidelines of any programs or goals you may have, and that your body can handle for long periods of time. 
Time- Warm-up- 5 minutes at low to moderate intensity
Primary Activity- 20-40 minutes at training intensity
Cool Down- 5 minutes at moderate to low intensity
Post-exercise stretching- 5-10 minutes
Pedometer Tips- A pedometer is good to wear to monitor everyday activity outside of the gym.  Aim for more steps each week, with the overall goal of 10,000 steps daily. Set the stride length to 2.2 for women, 2.5 for men.  Wear the pedometer for 2 days.  Aim for a 20% increase in total steps taken in the next week.  Remember, a pedometer is generally ineffective in counting steps on a bicycle or during intense jogging.

*The most accurate way of gauging intensity is by wearing a heart rate monitor.  Polar makes a variety of different HR watches, ranging from $45 to $300.  Even the cheapest ones read your heart rate very accurately.  If you do not have one, try utilizing the RPE scale, or Rate of Perceived Exertion.  Basically, you want to be training at a level that makes it difficult, but possible, to speak in full sentences.  It may seem cheesy, but it has been scientifically proven to be almost as accurate as a heart rate strap.

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• Tip of the Month

  August 2010

  Alcohol Eats Away at Muscle Mass

   If increasing muscle mass is one of your goals, then think twice before you go out for a night of heavy drinking. Consuming alcohol in large quantities has a direct effect on your metabolism, causing fat to be stored instead of being utilized as an energy source. Alcohol contains seven “empty” calories per gram, meaning that these calories don’t provide you with any of the essential nutrients you need to build that muscle mass you desire.

  Effects of Excessive Alcohol Consumption on Your Body
  Muscles—Reduces blood flow to the muscles, causing weakness and deterioration
  Hormones—Reduces testosterone in your blood and increases conversion of testosterone to estrogen, causing increased fat depositing and fluid retention
  Liver—Creates imbalances that can cause hypoglycemia (low blood sugar), fatty liver and hyperlipidemia (build-up of fats in the bloodstream)
  Brain—Cuts off the supply of oxygen to the brain, resulting in a “blackout” caused by a lack of oxygen supply to the brain that can kill tens of thousands of brain cells

  Effects of Excessive Alcohol Consumption on Physical Performance
  Alcohol is a known depressant that suppresses the brain’s ability to function. Even though you may feel a “high” after several cocktails, the truth is that your reaction time, accuracy, balance, hand-eye coordination and endurance all decrease dramatically. Furthermore, the after-effects of a night of excessive drinking can be detrimental to your fitness goals. Alcohol is a diuretic that may result in dehydration. This dehydration is known to decrease physical performance, so that previous night of drinking will continue to affect you the following day.

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• Recipe of the Month

  August 2010

  Pepperoni Pizza

   

  Pepperoni pizza gets a healthful makeover with whole-wheat pizza dough and a flavorful tomato sauce that, thanks to the addition of pumpkin puree, provides extra beta carotene and fiber. We’ve topped the pie with low-fat turkey pepperoni, but if you like, use your favorite sliced vegetables instead.

   

  INGREDIENTS

  1 pound prepared whole-wheat pizza dough, (see Shopping Tip), thawed if frozen

  1 cup canned unseasoned pumpkin puree

  1/2 cup no-salt-added tomato sauce

  1/2 teaspoon garlic powder

  1 cup shredded part-skim mozzarella cheese

  1/2 cup grated Parmesan cheese

  2 ounces sliced turkey pepperoni, (1/2 cup)

   

  COOKING DIRECTIONS

  Step 1- Place oven rack in the lowest position; preheat to 450°F. Coat a large baking sheet with cooking spray.

  Step 2- Roll out dough on a lightly floured surface to the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.

  Step 3- Whisk pumpkin puree, tomato sauce and garlic powder in a small bowl until combined.

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