Cardiovascular (Cardio) Training, Exercise and Workouts 1
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IntroductionF Yang YinI ActivePassiveT Conscious SubconsciousN Right Side Left SideE Masculine FeminineS Day NightS Intellect Intuition
Muscles use ATP * Explanation (creatin phosphates)
during training & exerciseModerate Aerobic Training = with Oxygen: Sufficient oxygen in the cardiovascular circulation system;Generates aerobic energy production;Training Result:
Energy consumption in the muscle cells of Carbohydrates and Fat reserves;Physical Result:
Reduction of muscle glucose (sugar) levels and fat reserves.Intensive Anaerobic Training = without Oxygen: Insufficient oxygen in the cardiovascular circulation system;Generates anaerobic energy production;Training Result:
Reduction of ATP reserves and secretion of lactic acid;Physical Result:
Too intensive a workout leads to muscle fatigue, acidification and an unplanned end to the exercise.* ATP is the prime energy source tapped during the first seconds of all physical activity.To improve physical performance and condition through training and exercise, the body requires more oxygen and nutrients.An exercise program should be based on the current fitness level of the individual and structured to gradually improve endurance and energy levels through regular cardiovascular exercise and training.A regular program of cardiovascular exercise and training will improve the cycle of oxygen and nutrient transport to the working muscles of the body.Strengthening the heart through cardiovascular exercise and training results in heart muscle growth.A strong heart usually has a larger muscle volume which results in the ability to transport more blood through the cardiovascular circulation system.Larger heart muscle volume increases the blood storage capacity of the heart which results in less "pumping" - beating.The increased storage capacity (volume) of the heart results in larger quantities of blood per heart beat being transported throughout the body.At the same time, the heart muscle pumps - beats - less times per minute.Heart :: Increased efficiency - larger volume of oxygen-rich blood pumped through the body's circulation system which improves fat burn
Result = Reduction of fat levels in the body.Lungs :: Inhalation - increased air intake in the lungs when breathing in
Result = Reduction in rate of inhalation = Increased energy levels.Exhalation - decreased air volume in the lungs after breathing out
Result = Increased air intake when breathing in = Increased lung capacity.Blood Circulation :: Result = Improved blood circulation from the processing organs (heart and lungs) to and from the muscles being exercised.Body Composition :: Reduction of body fat levels
Result = Proportion of lean mass to fat mass = More lean mass (muscles, bones) = Improved physical condition.Muscles :: Result = Fat burn improved - both during and after training and exercise activity.Bones, Tendons and Ligaments :: Result = Improved function and flexibility = Wider range of motion.Nervous system :: Result = Increased activity efficiency.Secretion of "happy" hormones (Endorphines)Reduction of stress levelsActive recovery after long periods of concentrated mental activity (a lot of thinking work)Positive body self-image due to awareness of improvement and progress in physical fitness conditionPossible decrease of depression« A healthy mind in a healthy body »Cardiovascular Training, Exercise and Workouts 2 - Heart Rate and Workouts
Heart / Cardiovascular
(Cardio) Circulation System
The human body functions through the mind - Yang - and the spirit - Yin.
Physical fitness - "good condition" - is the result of a healthy balance of mind, body and spirit.
Mind + body + spirit = unity = a human being = a person.
To recognize, act upon and satisfy our individual human needs is the common goal of all people.
The way to achievement of our individual goals leads from inside ourselves - the mind & spirit - outward to the body.
Physical Condition and Body Fitness - Four Major Factors:Endurance (stamina)StrengthFlexibilityCo-ordination
Because cardiovascular training, exercise and workout goals benefit you in the following ways::
Muscles use ATP * Explanation (creatin phosphates)
during training & exerciseModerate Aerobic Training = with Oxygen: Sufficient oxygen in the cardiovascular circulation system;Generates aerobic energy production;Training Result:
Energy consumption in the muscle cells of Carbohydrates and Fat reserves;Physical Result:
Reduction of muscle glucose (sugar) levels and fat reserves.Intensive Anaerobic Training = without Oxygen: Insufficient oxygen in the cardiovascular circulation system;Generates anaerobic energy production;Training Result:
Reduction of ATP reserves and secretion of lactic acid;Physical Result:
Too intensive a workout leads to muscle fatigue, acidification and an unplanned end to the exercise.* ATP is the prime energy source tapped during the first seconds of all physical activity.To improve physical performance and condition through training and exercise, the body requires more oxygen and nutrients.An exercise program should be based on the current fitness level of the individual and structured to gradually improve endurance and energy levels through regular cardiovascular exercise and training.A regular program of cardiovascular exercise and training will improve the cycle of oxygen and nutrient transport to the working muscles of the body.Strengthening the heart through cardiovascular exercise and training results in heart muscle growth.A strong heart usually has a larger muscle volume which results in the ability to transport more blood through the cardiovascular circulation system.Larger heart muscle volume increases the blood storage capacity of the heart which results in less "pumping" - beating.The increased storage capacity (volume) of the heart results in larger quantities of blood per heart beat being transported throughout the body.At the same time, the heart muscle pumps - beats - less times per minute.Heart :: Increased efficiency - larger volume of oxygen-rich blood pumped through the body's circulation system which improves fat burn
Result = Reduction of fat levels in the body.Lungs :: Inhalation - increased air intake in the lungs when breathing in
Result = Reduction in rate of inhalation = Increased energy levels.Exhalation - decreased air volume in the lungs after breathing out
Result = Increased air intake when breathing in = Increased lung capacity.Blood Circulation :: Result = Improved blood circulation from the processing organs (heart and lungs) to and from the muscles being exercised.Body Composition :: Reduction of body fat levels
Result = Proportion of lean mass to fat mass = More lean mass (muscles, bones) = Improved physical condition.Muscles :: Result = Fat burn improved - both during and after training and exercise activity.Bones, Tendons and Ligaments :: Result = Improved function and flexibility = Wider range of motion.Nervous system :: Result = Increased activity efficiency.Secretion of "happy" hormones (Endorphines)Reduction of stress levelsActive recovery after long periods of concentrated mental activity (a lot of thinking work)Positive body self-image due to awareness of improvement and progress in physical fitness conditionPossible decrease of depression« A healthy mind in a healthy body »Cardiovascular Training, Exercise and Workouts 2 - Heart Rate and Workouts
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