Keeping Hydrated during exercise

On Monday I wrote about how drinking water can help you lose weight, today I thought I would write about water and exercise.  You’ll need to make sure you drink extra water before, during and after exercise to keep you body hydrated and operating efficiently and effectively. 

Here’s are some guideline of how much water you should be drinking:

• Before exercise: 20 to 30 minutes drink 8 ounces
• During exercise: 3 to 6 ounces every 10 to 15 minutes
• After exercise: 30 minutes drink 8 to 10 ounces 

Enjoy the day and stay hydrated!

Cheers, Angie
Get fit, Keep fit and have fun doing it!

Cardiorespiratory Training Methods: Aerobic Cross Training

Aerobic Cross training involves a combination of all aerobic training methods, varying the intensity and modes. The type of training is good for people in the maintenance phase and who would like variety their in their training sessions.  An example of Aerobic Cross training is 20 minutes bike to the pool for a 15 minutes swim, then a 20 minute bike  back to start, then add a 15 minute jog.

Have a great weekend!

Get fit, keep fit and have fun doing it!

Cheers, Angie

Cardiorespiratory Training Methods: Circuit Training

Circuit Training is a number of different exercise station, possibly  4 to 10, combining strength exercises and cardio type of exercises.  Circuit training can also be just strength training or just cardio training.   Generally, you spend 1 to 5 minutes at each station with a brief rest, 15 sec.  When participating in Circuit training it’s best to work at 50% to 70% funcational capacity. Circuit training is called Bootcamp! 

The last posting on Cardiorespiratory training is Aerobic Training.

Get fit, keep fit and have fun doing it!

Cheers, Angie

Cardiorespiratory Training Methods: Farlek Training

Happy Monday!

Today’s posting is on Farlek Training. This training  is very similar to interval training, the difference is the work to rest ratio is not systematic.  Generally the work to rest ratio is determined on how the participant feels.  This type of training is good training for people with average to above average cardio fitness levels because of the relative high demand son the cardiorespitory system.  An example of Farlek training is to run for 10 to 20 minutes then vary the pace every 5 to 10 minutes.

The next posting is on Circuit Training.

Have a great week!

Get fit, keep fit and have fun doing it!

Cheers, Angie

 

Cardiorespiratory Training Methods: Interval training

Interval Training is alternating the intensity level of cardiovascular exercises for beginners, more experience and conditioned people.  There are 2 types of interval training: aerobic and anaerobic.  

The more conditioned and exerpericed can particiapnt in both aerobic and anaerobic exercises where as it’s best for beginners, poor to low cardiorespitory fitness level, to stay with aerobic because it is less intense. 

For beginners the intervals last for 2 to 3 min with 60% to 70% functional capacity and have the same rest period.  For the more experience and conditioned exerciser the intervals last for 5 to 15 minutes at a higher intensity, 60% to 80% of functional capacity.  For both group of exercisers, the intervals can be repeated 5 to 10 times. 

Anaerobic interval training is for the experience and conditioned exerciser what to increase speed, lactate threshold and overall aerobic power. This type of training is very demanding on the body with greater lacid acid concentrations and muscular discomfort.  With this type of training there is a greater risk of of injury to the demanding intensity levels. 

Make sure you choose the right level you for you right now.

Monday’s posting is about Farlek Training.

Get fit, keep fit and have fun doing it!

Cheers, Angie