How often can I safely
do aerobic training?
You can't
do aerobic training forever if you want to be a better athlete.
For me in order to keep my hr at around 160 i need to run at a 9:30 pace, i know this will improve since i will only
do aerobic training in the summer but what do i do during track when we do speedwork (interval runs where my hr sometimes goes above 204!)?
Hypertrophy - specific training is important and awesome to do while also
doing aerobic training, but this type of training is known as polarized training, and constitutes the nucleus of a typical athlete's training season.
I am 15 years old and I just started with the Maffetone method, although I have been
doing aerobic training for quite some time.
Not exact matches
For the study, 86 women between 70 and 80 years old with MCI were randomly assigned to
do one of three types of
training twice a week for six months:
aerobic (like walking and swimming), resistance (like weight lifting), or balance.
Participants were randomized into two groups — those who participated in twice - weekly strength
training and 2.5 hr / wk of moderate - intensive
aerobic exercise — and those who
did no exercise (control group).
The first group performed resistance
training involving weight machines and some free weights; the second performed only
aerobic exercise on treadmills, elliptical machines and stationary bikes; the third underwent combined
aerobic and resistance
training; and the last group
did no exercise
training.
Participants
did two sessions of weight
training and 150 minutes of moderate
aerobic activity, such as brisk walking or jogging, every week for a year.
After the eight - month study, scientists concluded that
aerobic exercise significantly reduced visceral and liver fat, while resistance
training did not provide the same benefits to fat loss.
Cardio,
aerobics and even many strength -
training exercises
do not increase growth hormone, thus minimizing their efficacy for weight - loss.
To burn more calories, you need to up both your anaerobic and
aerobic energy expenditures, which is best
done with high - intensity total - body resistance
training (according to science, it's even better than HIIT cardio).
While subjects
doing aerobic and resistance
training lost the same amount of weight as their strength - only counterparts, those in the strength group lost almost 100 per cent of their weight in fat, while those splitting their workouts lost a chunk of their weight from muscle.
In a cortisol showdown, anaerobic
training elicits lower cortisol spikes than
aerobic moves because while short, sharp sprints and lifts
do stimulate cortisol, they also invite growth hormones such as testosterone, a cortisol antagonist.
These women lifted weights, practiced modified pull - ups, and tackled
aerobic training to boost their upper - body strength, all in the hopes that they'd be able to
do at least one pull - up.
Lead researcher Tim Henwood, MD, says that while older people are encouraged to
do basic
aerobic exercises like walking, the benefits of strength
training are as important — and perhaps more important — in the prevention of functional decline: «For this age group, these increases are what allows them to keep successfully climbing stairs and getting out of chairs, thereby allowing them to retain their independence.»
The line between
training with heavy and light weights have been blurred by a recent study which showed that subjects that
did high - rep sets (around 30 reps) to failure experienced gains in muscle mass similar to group that
trained heavy using 6 - 8 reps.. The higher
training volume is, logically, an
aerobic challenge which causes a higher caloric burn during one workout, thus keeping you lean and athletic in the process.
Whether it's by signing up for a HIIT class or just changing the way you
do your usual
aerobic exercise, interval
training is a fat - burning work out.
It has also been suggested that any person in good health over the age of 50 should be
doing at least 45 minutes of
aerobic training on as many days per week as he / she can.
Do aerobic as well as anaerobic exercises, including running, jogging, swimming, sprints, interval
training, and weight
training.
Perhaps resistance
training or 8 Minutes in the Morning (HarperResource)-- Cruise's first, workout - heavy diet plan — isn't possible, but gentle - on - the - joints activities like water walking and water
aerobics might help extremely overweight or arthritic dieters become more active (after all, the Arthritis Foundation
does recommend exercise to treat arthritis).
Research has shown that combining resistance
training with
aerobic exercise improves blood glucose levels in people who have type 2 diabetes, in comparison to those who don't exercise, or in individuals who
did either resistance
training or
aerobic exercise alone.
One study found that runners who cross-trained by
doing resistance,
aerobic, and flexibility
training, had a lower BMI, on average, than those who ran a similar distance weekly and didn't cross
train.
However, the real big advantage bodyweight cardio exercises have is they allow you to work far more muscle groups and if you
do your chosen exercises in sets of 10 repetitions and move straight on to the next exercise this type of
training becomes both
aerobic and anaerobic at the same time.
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Burst
training, sprints, whatever you want to call it, it shouldn't be
done in addition to
aerobics, it should be
done in place of
aerobics.
Cardio (short for «cardiovascular
training») is a form of
aerobic exercise (as opposed to anaerobic,) and includes both «steady - state» activities — think running, biking or swimming at a steady pace — and high - intensity activity like HIIT
training or Tabata workouts (which can ALSO be
done while you're running, biking or swimming, but also in other ways which I'll talk more in a bit...).
So, if you
train 5 days maybe you can
do 4
aerobic and 1 anaerobic.
On the contrary, both the women who performed
aerobic training and those who
did not exercise at all during the course of their 800 - calorie diet actually lost muscle mass.
I had to stop myself from letting the HR creep up occasionally but overall I felt that I was
doing good
aerobic training and not working too hard or too easy.
You're
doing intervals at that point, not
aerobic training.
So, a year or so of
aerobic training can
do a lot for your ability to expand your
training in the future.
However, because of crossfit's overemphasis on high - intensity anaerobic workouts, we don't recommend it to most people, other than as a secondary anaerobic component to a primarily
aerobic training.
If you want to
train in order to develop your
aerobic system most effectively, it is recommended that you don't
train with weights or
do sprints or intervals during the
training period.
A portion of the women also followed a resistance
training workout program, another portion followed an
aerobic training program, and a third portion
did not exercise at all.
Essentially,
aerobic training builds and develops the machinery necessary to recover, and in
doing so makes the body more and more resilient to
training.
Or
do you think a period (say, a month) of just
aerobic training before moving into the more advanced bi-weekly mesocycles would be beneficial?
What I would
do is to
train strength / speed at that percentage for 2 weeks, and then go back to mostly MAF for the next two weeks, in order for your
aerobic system to «catch up,» and so on and so on.
According to a study
done by Duke University Medical researchers on calorie burning comparison between
aerobic exercise (cardio) and resistance
training, cardio exercise burned 67 percent more calories in the study than resistance
training which included weight lifting and bodyweight exercises.
Incidentally, this is the exact reason that a few studies show that adding cardio or
aerobic training to a diet
did not improve fat loss: It's not because the cardio didn't work, it was because the researchers didn't control for diet and the subjects ate more!!
In fact, according to an article by Dr. Mercola, lifting weights is not the only type of exercise that can increase testosterone levels:
aerobic exercise can
do so as well (as long as it's of the «HIIT», or High Intensity Interval
Training variety).
And while we're on the topic of using progestins for birth control, a good study from the journal Medicine & Science in Sports & Exercise showed that young women who got regular
aerobic exercise and resistance
training (e.g. lifting weights) increased their bone density by one to two percent per two years, and those who didn't exercise lost one to two percent per two years.
Running, biking, swimming and multisport events rely mostly on
aerobic training, which, when properly
done,
does not produce significant muscle fatigue unless the volume of
training increases too much.
Now don't get me wrong about the cardio thing... in reality, I actually work on exercises that are much tougher and more intense than traditional cardio... I prefer wind sprints, hill sprints, swimming sprints, speed rope jumping, etc to complement my resistance
training... all of which are more anaerobic in nature than
aerobic.
So, for the next four months, I
did exclusively
aerobic training keeping my heart rate at or below my maximum
aerobic heart rate, using the monitor every single workout.
It
does seem a bit strange to me that adding resistance
training to the
aerobic training seems to make things worse rather than better — but the overall analysis in the paper says that AT and AT / RT are statistically indistinguishable.
But for those patient enough to
do just that, once the
aerobic engine is built the speedwork will have a profound positive effect their fitness and allow for a longer - lasting improvement in performance than for those who blast away from the first day of
training each year.
Let me also say that I don't want to completely scare people away from
aerobic exercise... especially athletes, many of whom need
aerobic training in order to succeed at their sport.
And after nearly a year of
doing mostly
aerobic training, which by the way was much more comfortable and less taxing than the anaerobic style that I was used to, my pace at 155 beats / minute had improved to a blistering 5:20 mile.
One study showed that a 12 - week trial of
aerobic and resistance
training maintained current levels of sexual activity in men undergoing ADT, while those who
did not exercise had reduced sexual activity.