Anaerobic exercises: Bring your cardiovascular system to another level with fast paced cardio
Fast paced anaerobic exercises such as weight lifting and sprinting are intense, explosive activities preformed for short period of time.
These type of workouts can be used to improve strength, speed and power, by increasing the number of fast twitch muscle fibers and size of skeletal muscles.
Although they are mostly used by bodybuilders and non-endurance athletes, these exercises also offer some unique benefits, when it comes to improving heart function.
FAST PACED EXERCISES VS SLOW PACED CARDIO
Although aerobic "oxygen dependent" exercise is a starting point for a strong heart and effective cardiovascular system, fast paced exercises can "jump start" heart rate to its max which is something you can never achieve with slow paced aerobic training.
This can improve cardiovascular system function via totally different mechanisms because of which it is important to combine both types of workouts for optimal results.
Also, after anaerobic training such as sprinting your heart rate stays elevated for several hours. This post-exercise effect causes positive adaptations in your cardiovascular system.
Also, first improve your cardio via some basic aerobic training, before stepping up the intensity with fast paced cardio exercises.
TYPES OF ANAEROBIC EXERCISES
Lifting weights is the most basic anaerobic activity which you should do 2-3 times per week but it ain't the most effective anaerobic exercise when it comes to improving cardiovascular system. Nevertheless, weight lifting raises anabolic hormones which have anti-aging effect on the human body. This leads to decreased risk of heart disease, later in life. For optimal cardiovascular benefits, work in moderate to high rep range.
You don't need to join any rowing club to include this activity into your schedule. Most gym's have some sort of rowing machine. This exercise is great because it causes positive anabolic response, improves cardiovascular endurance and muscular strength since it is a mix of aerobic and explosive training.
Sprinting is the best of all anaerobic exercises for your cardiovascular system. In one study it has been shown that few 30 second sprints are equal to an hour of aerobic training such as jogging.
Sprinting also works your lower body and burns body fat even better than jogging. So if you want great legs, great physique and strong heart muscle, include sprinting into your aerobic training. If you really want to make it as hard as it gets, try hill sprints and see how you do. Don't say I didn't warn you.
Here, I mean on explosive plyometrics jumps. This exercise is very demanding which causes your heart rate to raise close to its max, in short period of time, like during sprinting. These types of high intensity exercises are very effective in conditioning the cardiovascular system. Also, jumping is very easy to incorporate into your workouts whether you are working out, in a gym or outside. For added intensity you can do weighted plyometric jumps.
BENEFITS OF ANAEROBIC EXERCISES
Explosive, fast paced cardio exercises offer numerous benefits which aerobic exercises just don't have.
SIDE EFFECTS OF ANAEROBIC EXERCISES
Fast paced cardio exercises are in a way a lot safer than aerobic workouts but there are still some issues to watch out for.
Lifting heavy weights can cause severe injuries, especially if you preform them with poor technique and overestimate your strength. This shouldn't be your problem since you shouldn't lift heavy weights, due to its inferior benefits on the cardiovascular system. Low to moderate weight and mid to high rep range is most optimal for heart function, when it comes to weight training.
Because anaerobic exercises are very intense, your body requires a lot of nutrients in order to recuperate, especially protein. Some people consume too much protein and creatine which may lead to kidney problems, over time. This shouldn't be your problem since you are a heart-builder not a bodybuilder and therefore it is normal to assume that you are consuming adequate amount of nutrients and not excessive amounts of protein.
As with any training schedule you should take one to two days off per week, for your body to recover. Initially, it may take more than a day or two for muscle soreness to disappear and your body to heal. Also, limit your anaerobic training to 1 hour max, 45 minutes is even better, to avoid catabolic state.
CONCLUSION
Up to three anaerobic training sessions per week are enough for you to harvest all the benefits from these type of workouts. Also, protein shake and healthy post-workout meal can help in recovery, after these kind of activities.
For optimal results, combine anaerobic exercises with slow paced cardio. You can do one day of anaerobic training following by one day of aerobics or you can include sprinting into your jogging days for one-two punch.
By combining these two types of exercises you can greatly improve the strength and efficiency of your heart muscle, than you could ever achieve with just one workout method.
- Heart Healthy Diet: Simple Tips and Guidelines
- Learn everything you need to know about heart healthy diet and find the right one for you. Implement few simple tips for immediate benefits.
- Heart Healthy Foods: How to Get the Most from Them
- Heart healthy foods can improve cardiovascular system function. Foods good for the heart are bursting with vitamins, minerals and rejuvenating phytochemicals.
- Herbs for the Heart and Cardiovascular System
- You have heard for hawthorn and garlic but there are few other herbs for the heart which can help in treating heart disease, naturally.
- The Best Heart Health Supplements
- Besides fish oil, there are several heart health supplements which can be useful. This includes Coenzyme Q10, Salicin, vitamin D3 and few others.
- Heart Healthy Spices
- Although there are many heart healthy spices out there, each of them can help prevent and treat heart disease in its own way, thanks to different types of flavonoids in these heart spices.
- Stress and Heart Disease: How are They Connected
- Stress and heart disease are closely related. In order to decrease the risk of heart problems, we have to learn how to handle the stress and treat its consequences, if we are unable to avoid it.
- Cardio Exercises for the Heart and Cardiovascular System
- Cardio exercises are vital part of natural heart disease treatment. However, which kind of heart exercise you should preform, varies from person to person.
- Good vs Bad Cholesterol: How to Improve Cholesterol Values
- Good vs bad cholesterol conflict is somewhat misunderstood. There is no good or bad cholesterol but only high or unbalanced cholesterol.
- Good Fats vs Bad Fats: Nutritional Facts and Guidelines
- What is the real truth when it comes to good fats vs bad fats? How much dietary fats should you consume daily and what are the best food sources of healthy fats?
- High Blood Pressure Remedies
- High blood pressure remedies range from tips and lifestyle modification to herbs and supplements. However, the method that works for someone else, may not work for you.
- Normal Heart Rate: How is Regulated and Influential Factors
- Normal heart rate varies from person to person. Although, age affects resting heart rate, there are many other factors that can raise or decrease heart rate.
- How to Lose Fat: Overlooked Tips for Weight Loss
- How to lose fat is surely one of the most intriguing questions for so many people. However, the answer is very simple. Eat healthy foods, perform fat burning exercises and take care of your hormones.
- Hormones and Heart Disease Connection
- Don't neglect hormones and heart disease connection. If you want to treat or prevent heart disease you have to balance your hormones.
- Heart Disease and Immune System Connection
- Heart disease and immune system connection is often overlooked, while trying to improve cardiovascular system function. However, there are several things you can do to change this.
- Dental Health Heart Disease Connection: Facts and Tips
- Dental health heart disease connection is one of three overlooked factors, along with hormones and immune system. However, with smart and effective approach we can change this.
- Causes of Heart Disease
- There are many causes of heart disease and factors that can increase or decrease your risk for developing heart related problems. Check how to turn the tide in your favour.
- Symptoms of Heart Disease
- There are few main symptoms of heart disease. Find out which are they, how to recognize them as well as my personal experience with some of them.
- Diagnosis of Heart Disease
- Accurate diagnosis of heart disease is the first step toward recovery. You can't start with treatment before you know what kind of disease you have, obviously.
- Treatment for Heart Disease: Medications and Surgeries
- Standard treatment for heart disease consists of surgeries, medications and devices. Which one is right for you, depends on your condition.
- Heart Disease Blog
- This is a blog about natural remedies, personal stories, helpful herbs and supplements, workout program as well as other tips and facts which may help people faced with heart disease.
- Contact Me
- Ask questions and leave comments about this site here.
- About the Author of Heart Health Guide
- About the author of Heart-health-guide.com website.
- Heart Health Guide Sitemap
- This is sitemap of Heart Health Guide.com. If you want to get better overview of informations on this website, you can get it here.
Copyright © - Heart Health Guide - All Rights Reserved.
