Cardiorespiratory fitness best describes the health and function of the heart, lungs and circulatory system. Cardiorespiratory fitness also describes the capacity of the lungs to exchange oxygen and carbon dioxide with the blood, and the transportation of nutrients and waste products to and from the body’s active tissues. Other terms used and applied to the exercise environment are cardiovascular fitness, aerobic endurance and aerobic capacity. These terms are synonymous.
Cardiorespiratory exercise has proved to have many benefits, such as reducing cardiovascular disease by increasing fat utilization and therefore reducing obesity, and the reduction and management of hypertension and cholesterol. Other reported benefits include improved heart function and oxygen consumption, the ability to perform every day tasks more easily, decreased resting heart rate, body fat stores, anxiety and stress and management of diabetes.
A cardiorespiratory program needs to follow general guidelines to ensure maximum safety and effectiveness. These characteristics are essential for measurable improvements. We call this the FITT principle.
Frequency 3-5 times per week
Intensity 60-90% of predicted MHR
Time Duration 15-60 minutes of aerobic exercise
Type Activities; walking, cycling, jogging, swimming, roller blading, cross training, rowing etc.
Exercise FREQUENCY refers to the number of exercise sessions per week that are performed. The ACSM (American College of Sports Medicine) recommends 3-5 sessions per week to improve cardiorespiratory fitness and to achieve or maintain optimal body fat levels.
Exercise INTENSITY refers to the amount of effort you put into your training session. There are many methods for monitoring exercise intensity, some have been standardized, and are suitable for application to the general population and for those of different fitness levels.
Heart rate (MHR)
Rating of Perceived Exertion (RPE)
The ‘talk test’ method
Maximum Heart Rate (MHR) is determined by:
Men 220 – age
Women 226 – age
A 34 year old male, would therefore have a MHR of 186 beats per minute (bpm). Your exercise intensity is then put into the equation to give an exercise intensity that is specific to experience, fitness level, capabilities and relative to your fitness goals. Those just starting an exercise regime, or having a low level of fitness can benefit from intensities as low as 50-60% of MHR. Higher intensities as much as 90% of MHR are better suited to the more physically fit. As a general guideline, 60-80% of MHR is sufficient for the average population with no contra-indications to exercise.
RPE The ‘Rate of Perceived Exertion’ scale considers all factors that influence exercise intensity and how we perceive that exercise including fatigue and environmental conditions. A twenty-point scale has been devised that corresponds with Heart Rate intensities and allows the participant to determine their perceived effort. This method teaches us to listen to our bodies instead of ‘zoning out’ and can be used in conjunction with Heart Rate.
The ‘talk test’: This is an easy method that anyone can use. The talk test is based on the principle that if you cannot hold a regular conversation while exercising, your exercise intensity is too … Read More
You will often come across some well publicized myths about weight training that have no basis in fact. These myths are perpetuated by people that do not want to put the effort into weight training, or know nothing about it at all.
Many people think that if you weight train for a little while, you will get really big. The truth is that the majority of people who weight train will never get very big at all. To develop large, bulky muscles requires hard training, strict adherence to diet, and hormones. It is very difficult indeed to build your body as large as Arnold Schwarzenegger or other well known body builders. To do so would take many years or hard daily training. You would also need to completely overhaul the way you eat, and massively increase the calories you consume each day. Most people simply do not have the time, will, or ability to put this effort in and achieve similar results. So the truth is that it is very hard to get big from weight training.
Another myth is that if you start weight training, you will have to spend hours in the gym every day. This is simply not true, as you can achieve noticeable, visible results from two or three half hour sessions per week. The trick is to keep doing it and not give up. As little as 90 minutes training per week is enough to improve your health, strength, and physical appearance.
One of the myths that really needs to be exposed is that as we get old, our bodies decline and there is nothing we can do about it. Much of this decline is the result of inactivity. Muscles naturally shrink and become weak if they are not used, so by maintaining a weight training regime throughout our lives, we can stave off the decline of old age and remain active well into our nineties.… Read More
I've helped hundreds, maybe even thousands of fitness experts dial in their fitness marketing system.
If you want to take your personal training business to a whole new level than I suggest that you consider offering online personal training.
Right now is the perfect time to launch your online personal training business and start creating passive income for yourself.
Here are the top nine reasons why you should include online training in your personal trainer marketing system.
Reason 1: More and more consumers are searching for fitness and fat loss solutions on the internet. In fact today more people search the internet for local businesses than the yellow pages. By offering online personal training you can take advantage of the surge of online prospects searching for fitness.
Reason 2: The right online personal training software should give you a complete web that is ready to use and easy to set up. You should be able to accept payments, post your bio and create a web presence in minutes.
Reason 3: Train clients from the comfort of your home. Take control of your hours and income by training client online and in person. This is a great way to increase your passive income stream.
Reason 4: Generate additional profits by offering online training to your in person clients. The right online training program should give you the tools to easily upgrade your clients to supplement online training programs.
Reason 5: Give faster results and earn more by up selling personalized 7 day meal plans and grocery lists. If an online training program does not offer meal planning software then it's not a complete system.
Reason 6: Reach more clients. Attract more clients from other cities, states and countries. The internet gives you limitless reach and the right online training program gives you limitless tools to create personalized fitness programs in minutes.
Reason 7: Offer corporate wellness programs to businesses with multiple employees. The right system lets you manage multiple clients with ease allowing you to break into the lucrative corporate wellness industry. And the right system should also provide ready to use personal trainer marketing material to help you get more clients.
Reason 8: Maximize client retention by graduating one on one clients to online personal training programs instead of losing them for good. A complete online training system like Hitech Trainer is the perfect upgrade for clients who wish to do it on their own but still have access to you via the web.
Reason 9: Budget friendly programs for everyone. While not everyone you come across can afford one on one personal training – most people can afford the budget friendly alternative of online training. This is the perfect "starter" package that can lead to one on one training.
So there you have it. Nine reasons to start your online training business today. It's the fastest, easiest, and most economic way to grow your personal training business and take advantage of the power and reach of the Internet. … Read More
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