| CARDIOVASCULAR TRAINING
Aerobic exercise can be as simple as walking. Walking is a weight-bearing aerobic exercise. So are jogging, rope skipping and dance-exercise. Aerobic exercise is any activity that uses large muscle groups in a continuous, rhythmic fashion for sustained periods of time. There are also non-weight-bearing aerobic exercises, such as bicycling, stationary cycling, swimming and rowing. Keep the pace comfortable. A very important aspect of your exercise program is the intensity. You should exercise at a comfortable pace. You can measure your exercise heart rate to check the intensity of your exercising, or you can take the 'talk test.' To measure your heart rate, take your pulse as soon as you stop exercising. Count your heartbeat for 10 seconds, and then multiply that by six to convert it to a one-minute heart rate. If you keep your exercise heart rate within a range of 55 percent to 80 percent of an estimated maximum heart rate (220 minus your age), you're doing well. The talk test is easier to accomplish. Just exercise at a pace that allows you to carry on a conversation while you're exercising. Aerobic exercise does good things for your cardiovascular system and is an important part of weight management.
I also want to add that rest is very important to the recuperation (36 to 48 hours per body part) for the muscles along with the diet to ensure maximum growth. I recommend 8 hours rest per night. One last thing to remember...
Always check with your doctor before beginning any exercise, nutrition or dietary supplement program, especially if you're over 40, or have cardiovascular risk factors, such as smoking, high blood pressure, high cholesterol, diabetes or a family history of heart disease groups.
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