We already know that regular aerobic training brings
us many great advantages, but to reap the best benefits, we must first know
what we are training for.
Training for optimal physical health
The Surgeon General of America recommends regular
moderate activity of 150 calories per day or 1000 calories per week. The
American College of Sports Medicine suggests 50 more calories per day which
adds up to 200 calories per day. Other authorities suggest a weekly activity of
1500-2000 calories.
Training for fat loss
The USDA recommends 60 to 90 minutes of daily moderate
physical activity. Some studies suggest 30 to 45 minutes, but for optimal
weight loss or weight management, you really can’t go wrong if you do your own
calculations and just stick to those numbers.
For best results a varied heart rate between 55 and
90% is recommended. I know this is a realy rough number, but if you want to get
the maximum out of your workouts then I would suggest you would do a high
intensity interval training of 4 minutes and 30 seconds at around 60-70% of the
maximum heart rate, followed with a 30 second, high intensity interval. As you
get better then you can shorten the time between high intensity intervals to
one minute or even 30 seconds.
The best exercise for a specific sport is the sport itself.
Any additional exercises, if not planed or executed correctly, pose a great
risk of interfering with your sport performance. For instance, a runner would
do better if he has a good training planed, but would actually do worse in
races if he over trained his muscles. Periodization can be applied for long
distance sports like marathon training or triathlon training. Look at the picture at the beginning of this post and tell me which one is the sprinter and wich one the marathon runner.
Until next time stay strong and be kind.
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