Cardiovascular (Cardio) Training, Exercise and Workouts 1

Introduction

• F Yang  Yin
• I   ActivePassive
• T Conscious   Subconscious
• N Right Side    Left Side
• E Masculine     Feminine
• S Day     Night
• S Intellect          Intuition

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)
• Strength
• Flexibility
• Co-ordination

Why Should You Exercise?

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.

How Does our Energy Supply System Work?

Muscles use ATP * Explanation (creatin phosphates)
during training & exercise

• Moderate Aerobic Training = with Oxygen:
  1. Sufficient oxygen in the cardiovascular circulation system;
  2. Generates aerobic energy production;
  3. Training Result:
     Energy consumption in the muscle cells of Carbohydrates and Fat reserves;
  4. Physical Result:
     Reduction of muscle glucose (sugar) levels and fat reserves.

• Intensive Anaerobic Training = without Oxygen:
  1. Insufficient oxygen in the cardiovascular circulation system;
  2. Generates anaerobic energy production;
  3. Training Result:
     Reduction of ATP reserves and secretion of lactic acid;
  4. 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.

What is the Role of the Energy Supply System in Exercise Routines?

• 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.

What are the Physical Effects of Endurance Training on the Body?

1. 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.
2. 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.
3. Blood Circulation ::
   • Result = Improved blood circulation from the processing organs (heart and lungs) to and from the muscles being exercised.
4. Body Composition ::
   • Reduction of body fat levels
     Result = Proportion of lean mass to fat mass = More lean mass (muscles, bones) = Improved physical condition.
5. Muscles ::
   • Result = Fat burn improved - both during and after training and exercise activity.
6. Bones, Tendons and Ligaments ::
   • Result = Improved function and flexibility = Wider range of motion.
7. Nervous system ::
   • Result = Increased activity efficiency.

What are the Psychological Effects of Exercise on the Body?

• Secretion of "happy" hormones (Endorphines)
• Reduction of stress levels
• Active 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 condition
• Possible decrease of depression
• « A healthy mind in a healthy body »

Cardiovascular Training, Exercise and Workouts 2 - Heart Rate and Workouts