OnFitness Magazine - November/December 2021 - 57

57 WWW.ONFITNESSMAG.COM | VOL 22 NO 3 | 2021
1: DEMYSTIFYING
THE POWER OF
CARDIO/AEROBIC
TRAINING
Getting lean and
shredded takes planning
and discipline. Workouts
designed to optimally
burn fat while increasing
lean muscle mass have
to be a significant part of
your planning.
o you know the primary
pillars of physical fitness?
These are the elements
that every human body needs to
function at maximum
effectiveness. They include
cardio/aerobic conditioning,
anaerobic exercise (resistance
training - including explosive
and regular pace action), and
flexibility. Each area brings
specific benefits to your
physique.
Cardio/aerobic training
without a doubt qualifies as one
of these primary pillars.
Cardiorespiratory/ aerobic
training is essential for a healthy
body. Its very name -
cardio/aerobic - signifies its
benefits. The endocrine system
also benefits.
D
PUSH
YOUR
MUSCLES
TOTHE
LIMIT!
Seven myth-busting strategies
for those who want to
ramp up their fat-burning
potential and build muscle
Jonavan Mathers with Duane Darwin
This style of training helps your heart and
respiratory system function effectively.
Additionally, cardio/aerobic activity burns fat and
helps prevent fat from accumulating.
Any exercise can be aerobic as long as it
meets certain parameters, such as being non-stop
for at least twelve minutes, gets you breathing
deeply (aerobic nature), employs your thigh and
butt muscles, and gets your heart rate in the
sixty-five to eighty percent of maximum range.
Theoretically, you can also get into a cardio/
aerobic training state using just your upper body
muscles, but it's much easier to do so employing
your big thigh and gluteal muscles.
Taking your heart rate higher via cardio/
aerobic training, in turn, drops your resting heart
rate, which is beneficial (the less the heart has to
work constantly, the better).
During the training itself, your heartbeat is
higher and blood volume from your heart
through your body is also higher. This boosts
capillary density and oxygen transport.
Cardio/aerobic exercise also elevate lung
diffusion capacity and maximizes ventilation in
your lungs.
Each of these aspects of cardio/aerobic
activity improves your body, but when all are
combined, the results are significant.
-
One of the best things that cardio/aerobic
training does is burn fat. During exercise, your
body needs fuel to get moving. For short bursts
of speed to mid-range action, say a half-mile run
at a quick pace, your body relies on
carbohydrates as your primary fuel source.
At about the twelve-minute range, your body
starts to move toward using fat as fuel, and at
twenty minutes your body begins to use more fat
than it does glycogen (carbs). The percentage of
fat being burned for fuel increases as the
duration of your workout increases.
At one hour, providing the activity remains
http://WWW.ONFITNESSMAG.COM
OnFitness Magazine - November/December 2021

Table of Contents for the Digital Edition of OnFitness Magazine - November/December 2021
