Florina
03-10-2008, 04:36 PM
Hi,
I am new to this forum, and when reading through the different threads in this subforum (Exercise and Fitness While Raw) I have seen sooo many threads and subjects where this post would fit in. I don't want to spam and/or hijack all of these threads, so I'm just gonna do a new one.
Hope that's ok.
Different people; different opinions.
This post reflects a brief summary of my opinion and knowledge, and not necessarily the truth, the whole truth and nothing but the truth.
That being said... ;)
Training in a nutshell:
Conclusion first:
Aerobics if you want to feel good and improve your overall health.
Anerobics if you want to loose weight.
Three types of physical activity:
One needs to understand the three very different types of physical activity.
The passive one is rest, and is just as important as the active ones (when it comes to weightloss and/or muscle building).
The two active ones are aerobic and anaerobic.
Anaerobic exercises are done in shorter time (less than two minutes), and doesn't need oxygen.
Aerobic exercises are long and need oxygen.
If your goal is weightloss, then drop your aerobic classes, eliptical machines, stairmasters, treadmills, kickboxing, spinning and the likes - and WALK instead.
Walking is just as good (imo. better) for "feelgood", lungcapacity and bloodflow as any of the above activities.
Use your energy, determination and willpower on resistance training instead.
Definitions:
Aerobic exercise: Brisk physical activity that requires the heart and lungs to work harder to meet the body's increased oxygen demand. Aerobic exercise promotes the circulation of oxygen through the blood.
Aerobic means "with oxygen"
Anaerobic exercise: Physical activity that builds muscles through tension
Anaerobic means "without oxygen"
Aerobic training will (contrary to popular belief) NOT make much of a difference in tatloss!
Anaerobic training (if performed as described below) makes a HUGE difference in fatloss!
Aerobic training burns only energy during the exercise. More specifically the burning of energy stops when you fill up your bodys glycogen depots again with foods or drinks.
Anaerobic training builds muscle and muscles burn energy 24/7.
Aerobic training is great for "feelgood", lungcapacity, bloodflow and endurance. However, if you're severely overweight it is likely to cause harm on joints.
Anaerobic training (if performed as described below) is musclebuilding. Muscles burn fat 24/7.
1: Resistance Training (anaerobic)
Do RT 2-3 times a week.
Do ONLY 8 reps per set when you excercise. 2-3 sets of each with 30-60 seconds of rest between sets. No rest between reps!
If you can do more than 8 reps, you need to increase the weight/resistance next time!
Every rep should take 8 seconds. 4 seconds lifting the weight, 1 second holding it and 3 seconds lowering the weight.
Spread squats and full body lifts are a must in every workout.
30 minutes should be enough, when you only pause 30-60 seconds between sets/different routines. But don't spend more than one hour training per session. Actually, if you can do as much as 60 minutes, your intensity is too low!
IMPORTANT: Make sure you REST 48 hours between trainingsessions!
The rest is important, since that is when your new muscletissue is forming. If you don't rest, your body simply can't build new muscle, and the time you spent training is wasted!
2: Cardio Vascular Training (aerobic)
If you insist on doing cardio, then doing it the HIIT-way is the only way. (HIIT=High Intensity Interval Training).
You can do HIIT only on days you're not doing resistance training.
HIIT/IBUR session:
3 min. warmup
30 sec. Jog
*** 20 sec. Sprint
60 sec. Jog
*** 30 sec. Sprint
90 sec. Jog
*** 40 sec. Sprint
120 sec. Jog
*** 50 sec. Sprint
150 sec. Jog
*** 60 sec. Sprint
180 sec. Jog
*** 70 sec. Sprint
3 min. cooldown
About Sprints: They should be VERY intense. Go as fast as possible without feeling sick or nausiated.
And btw: Walks and rebouncing (aerobic) during detox is great, since it will help getting the toxins out through the pores of your skin while sweating.
Meant in the best way possible!
Sharing ROCKS ;)
/Florina
PS: If you really want to know the details, I suggest you google away and start your own journey to understanding how these things work.
I am new to this forum, and when reading through the different threads in this subforum (Exercise and Fitness While Raw) I have seen sooo many threads and subjects where this post would fit in. I don't want to spam and/or hijack all of these threads, so I'm just gonna do a new one.
Hope that's ok.
Different people; different opinions.
This post reflects a brief summary of my opinion and knowledge, and not necessarily the truth, the whole truth and nothing but the truth.
That being said... ;)
Training in a nutshell:
Conclusion first:
Aerobics if you want to feel good and improve your overall health.
Anerobics if you want to loose weight.
Three types of physical activity:
One needs to understand the three very different types of physical activity.
The passive one is rest, and is just as important as the active ones (when it comes to weightloss and/or muscle building).
The two active ones are aerobic and anaerobic.
Anaerobic exercises are done in shorter time (less than two minutes), and doesn't need oxygen.
Aerobic exercises are long and need oxygen.
If your goal is weightloss, then drop your aerobic classes, eliptical machines, stairmasters, treadmills, kickboxing, spinning and the likes - and WALK instead.
Walking is just as good (imo. better) for "feelgood", lungcapacity and bloodflow as any of the above activities.
Use your energy, determination and willpower on resistance training instead.
Definitions:
Aerobic exercise: Brisk physical activity that requires the heart and lungs to work harder to meet the body's increased oxygen demand. Aerobic exercise promotes the circulation of oxygen through the blood.
Aerobic means "with oxygen"
Anaerobic exercise: Physical activity that builds muscles through tension
Anaerobic means "without oxygen"
Aerobic training will (contrary to popular belief) NOT make much of a difference in tatloss!
Anaerobic training (if performed as described below) makes a HUGE difference in fatloss!
Aerobic training burns only energy during the exercise. More specifically the burning of energy stops when you fill up your bodys glycogen depots again with foods or drinks.
Anaerobic training builds muscle and muscles burn energy 24/7.
Aerobic training is great for "feelgood", lungcapacity, bloodflow and endurance. However, if you're severely overweight it is likely to cause harm on joints.
Anaerobic training (if performed as described below) is musclebuilding. Muscles burn fat 24/7.
1: Resistance Training (anaerobic)
Do RT 2-3 times a week.
Do ONLY 8 reps per set when you excercise. 2-3 sets of each with 30-60 seconds of rest between sets. No rest between reps!
If you can do more than 8 reps, you need to increase the weight/resistance next time!
Every rep should take 8 seconds. 4 seconds lifting the weight, 1 second holding it and 3 seconds lowering the weight.
Spread squats and full body lifts are a must in every workout.
30 minutes should be enough, when you only pause 30-60 seconds between sets/different routines. But don't spend more than one hour training per session. Actually, if you can do as much as 60 minutes, your intensity is too low!
IMPORTANT: Make sure you REST 48 hours between trainingsessions!
The rest is important, since that is when your new muscletissue is forming. If you don't rest, your body simply can't build new muscle, and the time you spent training is wasted!
2: Cardio Vascular Training (aerobic)
If you insist on doing cardio, then doing it the HIIT-way is the only way. (HIIT=High Intensity Interval Training).
You can do HIIT only on days you're not doing resistance training.
HIIT/IBUR session:
3 min. warmup
30 sec. Jog
*** 20 sec. Sprint
60 sec. Jog
*** 30 sec. Sprint
90 sec. Jog
*** 40 sec. Sprint
120 sec. Jog
*** 50 sec. Sprint
150 sec. Jog
*** 60 sec. Sprint
180 sec. Jog
*** 70 sec. Sprint
3 min. cooldown
About Sprints: They should be VERY intense. Go as fast as possible without feeling sick or nausiated.
And btw: Walks and rebouncing (aerobic) during detox is great, since it will help getting the toxins out through the pores of your skin while sweating.
Meant in the best way possible!
Sharing ROCKS ;)
/Florina
PS: If you really want to know the details, I suggest you google away and start your own journey to understanding how these things work.