Excercise plans tend to be conspicuously lopsided. When I cavalierly leapt into my fit-a-thon a few years ago, I saw only one thing: me, ripped, on a board, cutting frontside arcs on a four-foot North Atlantic swell. Rest was for sissies. Don't even get me started on yoga.

I'm different now. My Shape of Your Life odyssey revealed nothing if not the understanding that lasting fitness and a resilient, balanced musculature depend on more than weights, running, and a sensible diet.

Of equal if not greater import are mindfulness and flexibility. We delve fully into flexibility by way of yoga during the third month. Why yoga? Not only has it gone mainstream—15 million Americans, including the Denver Broncos and the New York Giants, now practice yoga, up from six million eight years ago—but an expanding body of research touts the importance of the mind-body connection.

But that set point may be unrealized by some. Laskowski recently led a study that found the range of motion among those who suffered from chronically tight muscles changed significantly under anesthesia. This is where we come in.

In the first month, The Shape of Your Life introduces traditional, one-minute postworkout static stretches to aid your recovery. During month three, we'll add dynamic power-yoga movements to help increase your core strength and flexibility, and—perhaps the most enduring asset of yoga—fine-tune your ability to monitor and adjust mental and muscular tension.

The final two months of the program are devoted to speed and power, balance and agility. We'll max out the intensity during the fourth month, then turn you on to some multipurpose dexterity training during the concluding four weeks.

And there you have it: endurance, strength, flexibility, speed and power, balance and agility—the building blocks for The Shape of Your Life. Mix in a few cups of nutrition, sprinkle on some motivational tips, add a dash of how-to, and serve on a bed of fun and adventure. Had I known all this three years ago, who knows what I might have checked off my wish list by now.

A surfing safari in Indonesia? Climbing Mount Rainier? Mountain biking across Chile? We can all dream. Hell, I might even have my original wedding ring. Which leads me to my final admonition: Look forward, not back. Put our plan in motion and see it through to the end. When you've reached that end, head out on the grandest adventure you can dream up.

I can assure you of one thing: You'll be ready for it. This Installment of The Shape of Your Life is devoted to building endurance. This weekday plan use your weekends for hiking, biking, running, climbing, paddling, whatever utilizes heart-rate training zones to raise your VO2 max and lactate threshold see above.

You need to round up a heart-rate monitor, but for the first two weeks, to get familiar with how your HRM works, just wear the unit and mentally note your digits during the aerobic sessions. At the end of week two, you'll determine your personal lactate threshold with a simple test.

The interval sessions in weeks three and four are engineered to raise your LT. We also introduce you to basic strength and flexibility training see sidebar. For dumbbell lifts, use enough weight to bring you just short of exhaustion in each set. If you struggle with pull-ups, have a partner hoist you at the waist, or get friendly with the weight-assisted pull-up machine at your gym.

Begin each strength session with a warm-up ten minutes of rope skipping, stair stepping, easy jogging, or zero-resistance cycling and end with the stretch sequence. As always, if you have health concerns, consult your physician before starting this or any other exercise program.

Finally, should you miss a workout, don't panic, just pick the workout back up as soon as you can. Heart-rate training is the key to gauging your aerobic intensity and building endurance.

Here's how to get started. Individual lactate thresholds vary widely among athletes. If you've let fitness slip for a while, your LT probably falls at the low end of Zone 3 maybe 75 to 80 percent of MHR ; if you're in good shape already, LT may hover closer to 80 or 85 percent.

On Friday of week two of The Shape of Your Life program, you'll perform a workout designed to determine your LT more accurately for the upcoming intervals. At the end of each month you'll take a one-mile LT test to see if you've pushed it back. Build endurance with the first installment in our interactive training plan.

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A very small percentage of calories burned are from body fat. Most people will not be able to train in this zone for more than 45 seconds. Do not train in this zone. Once you have determined your beats per minute within 5 minutes of aerobic exercise , you must ask yourself a few questions:.

Be aware of how your body feels and how you are breathing. If you cannot hold a conversation with someone without catching your breath, you may be going at too fast of a pace.

This fast pace will cause you to run out of energy quickly, thus going a shorter duration and not burning off a higher percentage of calories from body fat stores.

Remember, the longer duration of exercise, the more body fat stores will be burned off. Lower intensity aerobic exercise with a long duration minutes will help to burn more body fat stores. The following chart represents an estimate of caloric expenditure during specific exercises.

Listed are 4 different body weight categories. All of the following exercises will help to improve all 11 components of physical fitness. Approximate caloric burn is represented in each box for each individual body weight shown. Skip to primary navigation Skip to main content Skip to primary sidebar Skip to footer Cardiovascular endurance is one of the 11 components of physical fitness that Bring It Home Personal Training teaches to all clients.

Benefits Of Cardiovascular Endurance Training: Improves blood pressure Decreases risk of developing colon cancer Reduced insulin needs Decreases risk of cardiovascular disease Lower mortality rates at all ages from all diseases Decreases serum triglycerides Helps to reduce body fat Increases HDLs the good cholesterol Improved glucose tolerance Decreases LDLs the bad cholesterol Enhances performance of work and recreational activities Relieves symptoms of depression and anxiety Monitoring Aerobic Exercise Intensity Monitoring your heart rate during exercise is the best indicator of aerobic exercise intensity.

Can you handle the training zone you are in? Once you have determined your beats per minute within 5 minutes of aerobic exercise , you must ask yourself a few questions: At this intensity, am I in my target heart rate zone?

If not, make adjustments accordingly: Above zone, decrease speed or rpms or incline Below zone, increase speed or rpms or incline How do I feel?

Can I maintain this pace for at least 30 minutes? Can I push myself to the upper limits of my target heart rate zone? If so, how long will I hold that upper limit? Examples of Exercises that Improve the 11 Components of Physical Fitness and Caloric Expenditure The following chart represents an estimate of caloric expenditure during specific exercises.

Cooking Tips. Footer Contact Information Jeff Angel B. CPT Bring It Home Personal Training Phone: jeff bringithomepersonaltraining. com Subscribe to our Blog.

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Of equal if not greater import are mindfulness and flexibility. We delve fully into flexibility by way of yoga during the third month. Why yoga? Not only has it gone mainstream—15 million Americans, including the Denver Broncos and the New York Giants, now practice yoga, up from six million eight years ago—but an expanding body of research touts the importance of the mind-body connection.

But that set point may be unrealized by some. Laskowski recently led a study that found the range of motion among those who suffered from chronically tight muscles changed significantly under anesthesia.

This is where we come in. In the first month, The Shape of Your Life introduces traditional, one-minute postworkout static stretches to aid your recovery. During month three, we'll add dynamic power-yoga movements to help increase your core strength and flexibility, and—perhaps the most enduring asset of yoga—fine-tune your ability to monitor and adjust mental and muscular tension.

The final two months of the program are devoted to speed and power, balance and agility. We'll max out the intensity during the fourth month, then turn you on to some multipurpose dexterity training during the concluding four weeks.

And there you have it: endurance, strength, flexibility, speed and power, balance and agility—the building blocks for The Shape of Your Life. Mix in a few cups of nutrition, sprinkle on some motivational tips, add a dash of how-to, and serve on a bed of fun and adventure.

Had I known all this three years ago, who knows what I might have checked off my wish list by now. A surfing safari in Indonesia? Climbing Mount Rainier? Mountain biking across Chile? We can all dream. Hell, I might even have my original wedding ring. Which leads me to my final admonition: Look forward, not back.

Put our plan in motion and see it through to the end. When you've reached that end, head out on the grandest adventure you can dream up. I can assure you of one thing: You'll be ready for it. This Installment of The Shape of Your Life is devoted to building endurance.

This weekday plan use your weekends for hiking, biking, running, climbing, paddling, whatever utilizes heart-rate training zones to raise your VO2 max and lactate threshold see above.

You need to round up a heart-rate monitor, but for the first two weeks, to get familiar with how your HRM works, just wear the unit and mentally note your digits during the aerobic sessions. At the end of week two, you'll determine your personal lactate threshold with a simple test.

The interval sessions in weeks three and four are engineered to raise your LT. We also introduce you to basic strength and flexibility training see sidebar. For dumbbell lifts, use enough weight to bring you just short of exhaustion in each set.

If you struggle with pull-ups, have a partner hoist you at the waist, or get friendly with the weight-assisted pull-up machine at your gym. Begin each strength session with a warm-up ten minutes of rope skipping, stair stepping, easy jogging, or zero-resistance cycling and end with the stretch sequence.

As always, if you have health concerns, consult your physician before starting this or any other exercise program. Finally, should you miss a workout, don't panic, just pick the workout back up as soon as you can.

Heart-rate training is the key to gauging your aerobic intensity and building endurance. Here's how to get started. Individual lactate thresholds vary widely among athletes. If you've let fitness slip for a while, your LT probably falls at the low end of Zone 3 maybe 75 to 80 percent of MHR ; if you're in good shape already, LT may hover closer to 80 or 85 percent.

On Friday of week two of The Shape of Your Life program, you'll perform a workout designed to determine your LT more accurately for the upcoming intervals.

At the end of each month you'll take a one-mile LT test to see if you've pushed it back. Build endurance with the first installment in our interactive training plan. Search Search. Kurt Markus. Paul Scott Originally Published Mar 2, Updated Jun 30, btn, a.

The Dynamic Master Plan There's plenty of research focused on helping elite athletes optimize, and stick with, their training, but what most of us need is advice on how to fold fitness into a life not sponsored by a power drink. Endurance Endurance is the foundation of The Shape of Your Life because this workout plan is about going places—the top of Mount Washington, three weeks down the Back River, the finish line of 24 Hours of Moab.

Do it right, do it now. that will get your heart rate up into your target heart rate zone. Improving your cardiovascular endurance alone is not enough to improve your overall physical fitness levels. Aerobic exercise along with a consistent strength training program and healthy eating will certainly help you to reach your health and fitness goals.

PLEASE CLICK HERE TO DETERMINE YOUR TARGET HEART RATE ZONE at www. Benefits Of Cardiovascular Endurance Training:. Monitoring your heart rate during exercise is the best indicator of aerobic exercise intensity.

When you exercise, the heart beats faster to meet the demand for more oxygenated blood entering muscle cells in order for your body to keep up with intense physical activities. The higher the intensity level of activity, the faster your heart will beat to pump oxygen and blood throughout your body.

Therefore, monitoring your heart rate during exercise is an excellent way to check your intensity level. Maximal heart rate is a number related to your age. The human heart starts to beat more slowly as we age. Thus, the heart pumps oxygenated blood throughout the body less efficiently.

To estimate your maximal heart rate, subtract your age from Theoretically, this is the fastest your heart can beat in one minute without your body having negative side effects dizziness, unconsciousness, heart attack, stroke, etc.

Your target heart rate zone is the number of beats per minute bpm at which your heart should be beating during aerobic exercise in order to promote optimal fitness levels, improving cardiovascular conditioning, and reducing body fat percentages.

Measuring your heart rate while exercising can be done through two methods. Wearing a heart rate monitor is the easiest and most accurate method of checking your heart rate. The least expensive are very accurate and will only display your heart rate. The moderately and highly priced monitors offer a stop watch, warning sounds if your heart rate is too high or too low, standard clock, and many other features.

The second method for monitoring your heart rate is by checking your pulse on your radial artery. The radial pulse can be found on the under side of your wrist using your index and middle fingers held together. Once located, count the number of beats for 15 seconds and multiply that number by 4.

This will give you your beats per minute. To be more accurate, count the number of beats in 60 seconds. Both methods are acceptable for determining your heart rate. Now that you have determined your beats per minute bpm , you must determine if you are exercising at an intensity within your target heart rate zone.

This is the easiest zone and is best for individuals just beginning a fitness program. It can be used as a warm-up for all sports and activities. This increased workload will cause fatigue and, with the proper recovery, will eventually yield cardiorespiratory improvements.

If the workloads are of the right magnitude i. With this in mind, it is easy to understand that cardiorespiratory training is much more than jogging at a moderate pace for extended periods of time. To meet these goals, both the aerobic and the anaerobic energy systems must be trained.

This is especially true for fitness enthusiasts and athletes who must tap into top-end anaerobic energy systems to maximize performance, such as soccer players late in a match or completing the last yards of a 5K race.

According to the principle of specificity, this would be impossible if only the aerobic energy system was trained. For the sake of this article we will discuss cardiorespiratory training using a three-stage model.

Clients new to cardiorespiratory exercise need to develop a baseline level of aerobic fitness to avoid overtraining and exhaustion. Clients should start slowly and gradually work up to 30 to 60 minutes of continuous aerobic exercise. During this training period clients should strive to gradually increase the duration and intensity of exercise bouts.

Clients who can maintain a stage I intensity for at least 30 minutes two to three times per week will be ready for more intense cardiorespiratory exercise such as interval training. Stage II is designed for clients with low-to-moderate cardiorespiratory fitness levels who are ready to begin training at higher intensity levels.

Stage II is the introduction to interval training in which intensities are varied throughout the workout. Stage II differs from high-intensity anaerobic interval training in that it uses more moderate to challenging work intervals i.

light jogging. This format also tends to be more engaging and less boring than steady state aerobic exercise. As a general rule, intervals should start out relatively brief with a work-to-rest hard-to-easy ratio of i.

Once fitness and overall conditioning improves, cardiorespiratory programs can be progressed using and eventually work-to-rest ratios. Moreover, the duration of each of these intervals can be gradually increased in regular implements.

This stage is for the client who has a moderately high cardiorespiratory fitness level base. Stage III is a form of high-intensity interval training involving short, intense bouts of exercise i.

sprinting , interspersed with active bouts of recovery i. Recent research has clearly demonstrated the physiological benefits of high-intensity interval training 1, 2. However, because fatigue is inevitable, fitness professionals should recognize the need to adequately prepare the body for stage III first, emphasizing quality of training over quantity.

Fitness professionals should take the necessary time to build cardiorespiratory efficiency through stage I and II training before progressing clients to stage III training.