Aerobic Exercise
What effect, if any, does smoking have on my aerobic fitness levels?
It has long been recognized that smoking is detrimental to aerobic fitness at all levels. The USA National Center for Tobacco-Free Kids refers to a study which found smokers endurance was 7.2 percent less than non-smokers. This was attributed to the fact that carbon monoxide has a much higher affinity (200 to 300 times) than the oxygen molecule in its ability to bind with hemoglobin. The same is true with myoglobin, therefore less oxygen is carried in the blood and less is available to the working muscles. Additionally, smokers will have higher resting heart rates and decreased lung function as compared to non-smokers. Also of interest, smokers with fractures took approximately 4 weeks longer to heal than non-smokers.
What is Target Heart Rate (THR)?
Target heart rate refers to the predetermined exercise heart rate that an individual aims to exercise at for improved fitness. For example, an individual undertaking fat burning exercise may aim to exercise at 65-70 percent of their heart rate max (this has recently been shown to be the optimum exercise intensity for fat loss). Whereas individuals interested in increasing thier maximal aerobic fitness will train at approximately 85 percent (or higher) of their heart rate max. Generally, a target heart rate is expressed as the desired heart rate plus or minus 5 beats per minute. This gives a realistic training heart rate range.
I have seen a graph called Aerobic Training Zone on the exercise equipment at my fitness center. What does this mean?
This graph is designed to simplify the exercise heart rates individuals should be exercising at depending upon their desired goal. The graph illustrates an upper and lower heart rate training range. The upper range is to maximize aerobic fitness while the lower range would be utilized for fat burning. The graph is appropriate for individuals who may have heart conditions.
I want to improve my aerobic fitness, but I don't like running. What other options do I have?
Aerobic fitness can be significantly increased by a number of activities, which includes cycling (upright or recumbent), elliptical machines, and swimming, just to name a few.
What is the best type of equipment for improving aerobic fitness?
All of these modes can significantly improve an individual's aerobic fitness, however, the treadmill has been shown to elicit the greatest benefits. If you are a cyclist however, you should follow the specificity principle and conduct your aerobic training on a cycle.
Can strength training enhance a person's level of aerobic fitness?
Yes. This primarily occurs when an individual increases his/her leg strength thus enabling that individual to exercise at a higher treadmill speed and grade, and the ability to work at a higher power output on a cycle.
What is the best way to maintain my aerobic fitness?
Regular exercise three to five days per week will allow you the opportunity to maintain your aerobic fitness. The key is the intensity you train at. If there is a specific aerobic level you would like to maintain, do a fit test on your preferred equipment from time-to-time to ensure you are maintaining your desired aerobic fitness level.
In terms of training effects, what is the difference between pin-loaded weight machines and free weights?
Both provide resistance to strengthen muscles, which is the main training effect of weight training. However, it is universally agreed that free weights has the extra benefits of enhancing trunk stabalization, posture, and joint stability. This is because the body is not supported, hence more stabalizing muscles are recruited. Another benefit is the numerous variations that can be performed with free weights. The movement is far more limiting when guided by a machine. Machines guide the movement and are considered safer particularly when lifting heavy loads without a spotter. Another advantage is that some of the more sophisticated machines have a cam design that removes the sticking point, hence you are not limited by the weaker point of the lift.
If you are inexperienced and working out in the gym by yourself, start with predominately machine weights, and as you develop awareness, good technique, and strength, ask a trainer to guide you through some free weight exercises. Then, ideally, train with a buddy, spotter, or trainer to reap the benefits of free weights.
What basic guidelines should a first-time treadmill user follow?
Before jumping on the treadmill, familiarize yourself with the digital display where there should be some instructions. Learn how to increase speed and how to stop the belt. To start, stand astride of the belt and choose the quick start option. The belt will begin moving and increase the speed to about 2 miles per hour. Use one foot to get an idea of the motion- a moving surface is unusual. Then, use the handles and walk on the treadmill as normally as possible, increasing speed if necessary. Check your posture, look straight ahead (many people look down) and keep towards the front of the machine. When comfortable, remove one hand, then the other, and use a natural arm swing. To stop, take care as some treadmills stop suddenly; others slow down gradually. Grab the handles just in case.
Are abdominal workouts on stability balls and equipment better than floor crunches?
Abdominal training has undergone a facelift in recent years as a result of a change towards functional training and greater understanding of trunk stabalization. The traditional approach of doing fast, repetitive crunches has been replaced with a balanced prescription of trunk stabalization exercises (where you hold a deep abdominal contraction with the spine in a neutral position), slow controlled variations of the abdominal curl, and controlled back extentions.
It is suggested that you master a selection of these exercises on the floor first, and then progress to using a stability ball which requires a lot of control and stability. It is always best to ask a trainer to instruct you on proper technique. I would recommend floor or stability ball exercises rather than machine abdominal curls, as the machine guides and supports you, hence the trunk stabalizers are not challenged as much. This can result in strong but stupid abdominal muscles.
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