Ep. 14: Cardiovascular Exercise! | Ashley Pittman, MS, ACSM-CEP скачать в хорошем качестве

Ep. 14: Cardiovascular Exercise! | Ashley Pittman, MS, ACSM-CEP

1) How much cardio should I do? The ACSM recommends that adults perform 75 minutes of vigorous cardiovascular exercise or 150 minutes of moderate intensity exercise per week. 2) When should I do cardio? Plan a time to workout every day, and be consistent. 3) How high should my heart rate be? ASCM Heart rate formula: ​(220-age) x % ​example: 220-30 = Max HR = 190 bpm ​​​​85% = 161 bpm ​​​​75% = 142 bpm ​​​​65% = 123 bpm ​ Interval training: HR max = 80-95% **Workout Fuel: Dietary glucose is converted to glycogen in a process called glycogenolysis. Glycogen is stored in the muscle and liver and is utilized upon need. - Glucagon and epinephrine control this process. **Anaerobic vs aerobic energy systems. The aerobic system utilizes more oxygen! ​ The three energy systems: ​ATP-PC ​​0-10 seconds ​​ Uses phosphocreatine ​- Lactic acid or glycolic energy system ​​10-30 seconds ​​ Uses glycogen ​- Aerobic system ​​ 30 seconds to 2 hours ​​Uses glycogen and fat **Understand what type of exerciser you are: ​ Are gadgets or new equipment your thing? Fads: make sure you give it your all and go on to the next fad with the same intensity. ​- Fancy athletic gear should be purposeful. ​- Whether you prefer new routines or old workout/cardio routines, avoid plateaus by switching it up. ** Don’t neglect body pains, become aware of improper form and make adjustments. **​Counting Steps: Don’t focus so much on how many steps in a day but on flexibility, balance, agility and building endurance and strength. Move more than being sedentary. **Goal setting: The transtheoretical model/ Stages of change ​- Pre contemplation ​- Contemplation ​- Preparation Action Maintenance Termination Let’s stay in the the maintenance phase. ~ Ashley #cardiovascularsystem #Lifestyle #Fashionlifestyle #Beauty #Beautytips #Art #Fitness #Exercise #Gymlife #Cardio #Health #Healthyaging #Healthylifestyle #Organic #Organicfoodie #Vegan #Vegetarian #Pescatarian #Fitnessgear #Wellness #Wholisticliving