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Ride Fit With Aerobics and Resistance Training

Cinch Magazine

Cardiovascular training is an excellent way to improve your overall fitness, as it places extra demands on the heart and lungs so that they work more efficiently. This causes oxygen to be delivered to muscles faster and easier so you can exercise for longer periods with greater intensity- without becoming exhausted! The heart, being a muscle, will become strengthened and more efficient and promote positive impacts on your circulatory and respiratory systems.
 There are two types of aerobic training, which include constant pace training and interval training. Constant pace training requires you to work at a steady pace for long periods of time to build stamina and endurance. Interval training on the other hand, relies on short bursts of very high intensity work followed by periods of low-intensity work. This form of training is highly prized in for people involved in sports which require short bursts of speed or effort. This means that while the endurance rider might be interested in constant pace training, the show jumper may opt for interval training. What’s more, interval training has a tendency to burn more calories than constant pace training.
 
 If you’re considering constant pace training, the goal is to run at a steady pace for a fairly long period of time. But if interval training is your route, opt for fast sprints mixed with periods of slow jogging or brisk walking.
 If you expect joints and tendons to stand up to this high intensity work, you must get a good pair of running shoes, and employ a good technique. Keep your neck and shoulders relaxed, using your arms for momentum and to maintain rhythm, while tightening your abdominal muscles to keep your body firm and straight. This enables you to get a good thrust with the legs, while strengthening and improving your abs and back muscles. For leg protection, make sure you use your buttocks to power you rather that relying solely on your legs. Keep your strides short and your knees low.
 If you’re overweight, don’t go quicker than a fast walk until you have lost the weight and can pick up the pace. To be successful at running means to have variety in your routine. Use different routes so that the effort required by your heart and lungs varies each day. Or, you could change your routine so that you have a long run one day, a sprint another, and so on and so forth. Remember, it’s not necessary to run every day- three or four times a week should suffice.

 Biking is another form of aerobic exercise. The benefits of cycling is that it is a low impact activity, meaning it does not strain your joints as running does, and may be an excellent fitness choice for those who suffer from mild arthritis, or similar restrictions.
 Biking strengthens your legs and buttocks, and if you bike correctly, with your stomach held tight, will aid in strengthening your abs and lower back. Remember to keep your body relaxed to avoid pain from the tension, and make sure the saddle is at the correct height. When you have your legs extended, your knees should only be slightly bent.
 
 No matter what form of aerobic training you try, ensure that you drink plenty of water to replace what you have lost in sweat- but make sure you sip over a period of time, not in one go. If you get muscle cramps it’s possible you may have a salt imbalance, but this is easily remedied by drinking a sports drink after exercising.