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Cardio Training
One very important component of any balanced workout is cardio training.
Cardio training refers to the portion of time you dedicate to your workout where you are keeping your heart rate elevated for an extended period of time.
Cardio training can be subdivided into aerobic and anaerobic work. Aerobic refers to exercise that is done with the presence of oxygen and is usually performed at a moderate pace for a period of 20-60 minutes. This is a great way for beginners to start and to develop a strong base level of conditioning so then they can progress to forms that are more intense in nature.
The types that are more intense in nature are sessions that encompass the anaerobic side of things. This is exercise that is done without the presence of oxygen. This may seem like a strange concept to think about but what is actually going on is that since you are working out at such a high intensity, your body is relying on a different energy system to provide the fuel for the muscles; one that uses stored compounds rather than oxygen.
Since this is so intense, you never perform this type of exercise any longer than 20-40 seconds. What you will do with these workouts is repeat these sprints 4-8 times per session, supplemented with a rest period in between that are usually 1.5 times longer than your interval.
It is important to remember to allow your body to rest from either type of exercise a few times week. Unlike weight sessions where you must allow 24 hours of rest you can perform aerobic or anaerobic work on a two consecutive days however it is still advised to take at least one day off completely a week to really give your body a chance to recover.
So make sure you do not over look this portion of your workouts. Many people have trouble committing to regular sessions since it isn't always the most enjoyable type of exercise for most people but the health benefits are truly great for those who do commit.
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