Fitness Club

Introduction

F Yang  YinI   ActivePassiveT Conscious   SubconsciousN Right Side    Left SideE Masculine     FeminineS Day     NightS Intellect          Intuition

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::

Maintain and increase the physical efficiency - capacity - of the heart / cardiovascular circulation system by improving endurance and energy levels.The goal of a strong and efficiently functioning heart / cardiovascular circulation system can be achieved by regular exercise and training sessions.The heart is the most important muscle in the human body - look after it and it will serve you well.
Muscles use ATP * Explanation (creatin phosphates)
during training & exercise

Moderate 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

Not sure where or how to start getting in better shape?

Start at home with my coaching and guidance -
View the fitness facts about DVD IN SHAPE:

View the original article here

Continued from Part 1

Heart / Cardiovascular

(Cardio) Circulation System

A heart rate monitor consisting of an arm band and watch face is used to measure your heart rate.

Fitness machines and devices with built-in receptors can also be used to measure the pulse accurately.

Find heart rate monitors, fitness machines and devices which measure your heart rate during training and exercise on the fitness equipment shopping links page and in many fitness gyms and studios.

Resting Heart Rate :: RHR

To measure your personal resting heart rate you need to:

Measure your heart rate for 60 seconds three mornings in a row before you get out of bed.Divide the sum of the three measurements you have written by 3 = your personal resting heart rate.Maximum Heart Rate :: MHR

220 - the heart rate of a newborn child - minus your age = your target maximum heart rate range for training and exercise programs.

NB:

In a healthy body, pulse and heart rate are almost identical.

In daily speech we often refer to the pulse only as it is easy to measure.

Your physician can determine your heart rate or you can do it yourself by placing your hand with light pressure on the left side of your chest.

Imbalance in pulse and heart rate occurs in damaged or diseased arteries, e.g. when hardening of the arteries - calcification - has taken place.

Optimum Training Pulse :: OTP

Fitness Category

Beginner, recent starter, unfit * AdviceReasonably fit, exercises regularlyVery fit, athlete, professional sportsKarvonen Formula

RHR + 60% to 70% (MHR - RHR)RHR + 70% to 80% (MHR - RHR)
RHR + 80% to 85% (MHR - RHR)* Consult your doctor before starting any training, exercise or workout program.

A simple and reliable pulse check while you work out:

If your breathing rate slowly increases during training to a faster rate and you can still converse with someone else at the same time, then you are training within the correct - target heart rate - pulse range.If you want more exact details - numbers, then count your pulse rate - read how to check your pulse rate during training - for 15 seconds. Multiply the number by 4 = current pulse rate per minute.

All good results take time - achieving your fitness goals will require patience, determination and perseverance.

A exercise program designed to build up your fitness level gradually over time is much more fun - training and exercise should always be fun and enjoyable - and the results are more permanent.

THE WAY IS THE GOAL!

Outdoor

Power Walking

Inline Skating

Jogging

Swimming - Cycling

Rowing

** Consider Badminton - Squash - Tennis

Indoor

* Definition Low Impact Aerobics

Spinning - Exercise Bicycles

Stairmaster - Stepper

Treadmill

Ergometer - Rowing Machine

** Think About High Impact Aerobics

Beginner, currently unfit
Goal: Increase / improve fitnessExercises regularly, reasonably fit
Goal: Maintain fitnessVery fit, athlete, professional sports
Goal: Maintain and increaseFrequency: 1 / 2 x a week
Duration: 15 / 20 minutesFrequency: 2 / 3 x weekly
Duration: 20 / 30 minutesFrequency: 3 / 4 x per week
Duration: ½ / 1 hour

Not sure where or how to start getting in better shape?

Start at home with my coaching and guidance -
View the fitness facts about DVD IN SHAPE:

View the original article here

Continued from Part 1

Heart / Cardiovascular

(Cardio) Circulation System

A heart rate monitor consisting of an arm band and watch face is used to measure your heart rate.

Fitness machines and devices with built-in receptors can also be used to measure the pulse accurately.

Find heart rate monitors, fitness machines and devices which measure your heart rate during training and exercise on the fitness equipment shopping links page and in many fitness gyms and studios.

Resting Heart Rate :: RHR

To measure your personal resting heart rate you need to:

Measure your heart rate for 60 seconds three mornings in a row before you get out of bed.Divide the sum of the three measurements you have written by 3 = your personal resting heart rate.Maximum Heart Rate :: MHR

220 - the heart rate of a newborn child - minus your age = your target maximum heart rate range for training and exercise programs.

NB:

In a healthy body, pulse and heart rate are almost identical.

In daily speech we often refer to the pulse only as it is easy to measure.

Your physician can determine your heart rate or you can do it yourself by placing your hand with light pressure on the left side of your chest.

Imbalance in pulse and heart rate occurs in damaged or diseased arteries, e.g. when hardening of the arteries - calcification - has taken place.

Optimum Training Pulse :: OTP

Fitness Category

Beginner, recent starter, unfit * AdviceReasonably fit, exercises regularlyVery fit, athlete, professional sportsKarvonen Formula

RHR + 60% to 70% (MHR - RHR)RHR + 70% to 80% (MHR - RHR)
RHR + 80% to 85% (MHR - RHR)* Consult your doctor before starting any training, exercise or workout program.

A simple and reliable pulse check while you work out:

If your breathing rate slowly increases during training to a faster rate and you can still converse with someone else at the same time, then you are training within the correct - target heart rate - pulse range.If you want more exact details - numbers, then count your pulse rate - read how to check your pulse rate during training - for 15 seconds. Multiply the number by 4 = current pulse rate per minute.

All good results take time - achieving your fitness goals will require patience, determination and perseverance.

A exercise program designed to build up your fitness level gradually over time is much more fun - training and exercise should always be fun and enjoyable - and the results are more permanent.

THE WAY IS THE GOAL!

Outdoor

Power Walking

Inline Skating

Jogging

Swimming - Cycling

Rowing

** Consider Badminton - Squash - Tennis

Indoor

* Definition Low Impact Aerobics

Spinning - Exercise Bicycles

Stairmaster - Stepper

Treadmill

Ergometer - Rowing Machine

** Think About High Impact Aerobics

Beginner, currently unfit
Goal: Increase / improve fitnessExercises regularly, reasonably fit
Goal: Maintain fitnessVery fit, athlete, professional sports
Goal: Maintain and increaseFrequency: 1 / 2 x a week
Duration: 15 / 20 minutesFrequency: 2 / 3 x weekly
Duration: 20 / 30 minutesFrequency: 3 / 4 x per week
Duration: ½ / 1 hour

View the original article here

Introduction

F Yang  YinI   ActivePassiveT Conscious   SubconsciousN Right Side    Left SideE Masculine     FeminineS Day     NightS Intellect          Intuition

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::

Maintain and increase the physical efficiency - capacity - of the heart / cardiovascular circulation system by improving endurance and energy levels.The goal of a strong and efficiently functioning heart / cardiovascular circulation system can be achieved by regular exercise and training sessions.The heart is the most important muscle in the human body - look after it and it will serve you well.
Muscles use ATP * Explanation (creatin phosphates)
during training & exercise

Moderate 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

View the original article here