Treadmill Cardio Workouts
Part of the reason for aerobic training is to deplete carb calories. Why put them right back Protein would be a better choice but even this theory is overrated. The bloodstream contains nutrients, even after working out. (unless you've been fasting) Food timing isn't an exact science. The body doesn't know if your work out is over after you walked on the treadmill or after you walked home from the gym. The fact that your metabolism is elevated following a workout makes it a great time to burn excess calories. Rehydrate with water, not empty calorie sugar drinks.
Along the same lines one must realize, any activity will burn calories and induce weight loss, especially if the trainee is new to an exercise program. But even in the case of previously untrained subjects, aerobics are the least effective of all forms of exercise for fat loss. When it comes to calling on its energy resources, the body doesn't know if it's lifting a barbell or running on a treadmill. It's expending effort, burning calories and stressing the nervous system with both activities. Of course, cardio training is of a lower intensity and longer duration. That's exactly what makes it less effective. If low intensity, long duration burns fat (which it does) then all activity, short of being in a coma, will burn fat -- which it does -- just not enough to make a difference. Of course, keeping the rest period in between sets brief is the best fat burning tactic there is, yet people ignore it to ride a bike that doesn't go anywhere. Go figure.
Many SEAL missions (e.g. small unit patrolling) involve overland movement. Mountain and or downhill hiking can result in severe muscle soreness, injury to muscle tissue, and strength loss that can last for several days, if you arc not accustomed to such activities. A recent Naval Health Research Center study found that as few as two downhill training runs (e.g., treadmill or mountainous terrain) one week apart could greatly minimize the muscle soreness and damage. This method of conditioning leg muscles is an effective way to prepare SEALs for future missions or events involving rugged terrain. Uphill and downhill training hikes with loads arc also an effective means for conditioning legs.
Exercise testing is often conducted for assessment of cardiorespiratory Fitness. Types of protocols currently used to assess cardiorespiratory fitness or aerobic capacity are incremental work rate tests, where the exercise work rate is increased by a uniform amount at predetermined time intervals, and constant work rate tests, where the subject works at a submaximal constant work rate for a specified time period. Your heart rate at the specific work rates are used to estimate maximal oxygen uptake. Although the most accurate test is conducted on a treadmill, a bicycle will give a good estimate. If you have access to a stationary bicycle, you can test yourself by using the incremental test protocol described. Although it is best to use a heart rate monitor, you can manually take your pulse at various times during the test.
Unlike many sports, running is not seasonal and with the right clothes, it is possible to continue to train outdoors on very hot or very cold days (see Chapter 11 Special Considerations for Training to review training under adverse environmental conditions). When weather conditions are extreme, as in icc storms, blizzards or a major heat wave, outdoor training can be substituted with running on a treadmill in the gym. Thus, running clothes can range from a simple pair of running shorts and a singlet to running tights and gortex jackets, depending on environmental temperatures. Cold weather running requires dressing in layers. Always keep your head and extremities warm in cold weather. Experience will teach you what to wear when running in the cold. If you wear too much, you may get hot after warming up, i.e., within the first mile or so.
Other running surfaces include treadmills and water. Treadmills are very popular at fitness centers and may also be available to you when deployed aboard a ship. Most treadmills are state of the art in terms of cushioning and you can control the speed and intensity of your work out. Perhaps the biggest problem when working out on a treadmill is the boredom that is often associated with the monotony of the unchanging environment and the consistent pace. A portable cassette player or radio may be helpful, particularly during longer runs.
Most people, other than the severely sedentary, get plenty of activity that will increase their heart rate for twenty minutes. Walking, dancing, playing sports, or riding a bike (a real one) are excellent methods to elevate heart rate. Even sex is a great way to increase heart rate. Sure beats the treadmill.
I wonder what Eugene Sandow would think if he saw people riding bicycles that didn't go anywhere and running on treadmills for no apparent reason other than to run Years back, nobody did aerobics. What for They don't build muscle However, it was a common practice to use those beautiful muscles for something practical like sports or to be able to more effectively perform manual labor. Getting out in the fresh air and sunshine was a healthy activity that went hand in hand with a healthy appearance. If you look for the dangers in anything you're sure to find them and this certainly is the case with exposure to ultraviolet light. Everyone these days seems to avoid the sun like the plague. In my opinion, the dangers have been grossly exaggerated. Sunlight provides the purest form of vitamin D. It also assists in the production of certain hormones (including testosterone ) Simply follow two rules when it comes to sun exposure. 1 Don't burn. 2 Don't get so tanned that you no longer can burn....
No doubt new modes of exercise will be appearing in the future. What you chose to use will depend on many factors. The important issue is whether you arc able to achieve the desired work rate and conditioning level. A recent study of indoor exercise machines examined energy expenditure at given ratings of perceived exertion. They compared a treadmill, a rowing crgomctcr, a combination cycle arm ergomcter, a cycle ergomcter, a stairstepper and a cross-country skiing simulator. Surprisingly they found that rates of energy expenditure varied by as much as 261 kcal hour for the exercisc machines when subjects exercised at self-selectcd work rates corresponding to fairly light, somewhat hard, and hard. The treadmill came out with the greatest energy expenditures, followed by the rowing and stairstepping ergometers the cycle and combination cycle arm ergomctcrs came out with the lowest values. If exercise intensity is established by perceived effort, treadmill running walking will result in...
How To Keep Your Treadmill Running
Buying a treadmill is hard enough. Choosing the best out of many treadmills in the market is nigh impossible. But once youve got the treadmill youve always wanted, are your worries truly over? Well, they certainly are, but only if you maintain your treadmill properly.