The Best Training Strategies

(Check with a Healthcare Professional regarding the next 5 chapters)
If you’ve ever been to a doctor, the first thing they do is convince you to do low to moderate intensity aerobic training. This is also referred to as cardio. They
suggest you do about 30-60 minutes of steady pace cardio for about 3-5 times in a week. They claim this helps maintain your heart rate at a moderate level.
Before you get involved in such a routine, consider some recent scientific research that gives concrete facts to prove such cardio workouts may not work that well after all.

Our bodies were designed to perform physical activity in bursts of exertion followed by recovery. According to the research study, physical variety is a key variable in your training. If you examine most sports, you will find that most of them go with this burst of exertion, or stop-and-go movement, as it is also called.
Another factor to keep in mind when it comes to varying your physical workouts is the effects to your body internally. Scientists have known for years that
any excessive steady state endurance exercise that is anywhere between 30 minutes to an hour, only trains the heart rate at a specific level. You don’t get the
heart fully involved.

This kind of workout causes muscle wasting, and can even create a condition in your body that can lead to chronic diseases. But if you do stop-and-go type movements, you will find that your body reacts to it in a better manner. Your body will be able to increase anti-oxidant production. Your body will also provide a
more anti-inflammatory effect, and your metabolic rate will increase. Also, stop-and-go training trains the heart to better respond to and recover from a variety of demands and stress levels (2).

This is what you need. The kind of exercise that trains your heart to rapidly increase and rapidly decrease is the one that will benefit you more fully. And
it has another benefit. It is much more interesting to do and has a better success rate. In other words, those who used this method did not drop out. One great way to do stop-and-go movement type exercises is by doing wind sprints. If you live around
hills, this is even better. Even get involved in some kind of sport. The best sports to perform are football, basketball, racquetball, tennis, volley ball, hockey and swimming to name a few.

Do you know what another method of exertion training is? It is using weights. Weight training involves short bursts of energy or exertion followed by a recovery period. If you have a treadmill, you can use this for exertion exercises as well. The next time you use a treadmill, try your workouts like this:
Warm up for 5 minutes by doing a fast walk or light jog. Then run at about 8.0 miles per hour for one minute. Next, walk at 4.0 miles per hour for 1.5 minutes. Then run for at 10 miles per hour for one minute. Then end your workout session by walking at 4.0 miles per hour for the final 1.5 minutes.

When you do this routine, repeat it at least 4 times for a total of 20 minutes. The best part is you don’t even need a treadmill! Just go out in your yard, park,
even the mall, or simply go around the block! Bring a friend.

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