1.What are the ACSM guidelines for effective cardiovascular training (cardio)?
In order to promote and maintain health, all adults need to moderate-intensity exercise (40-60% of HRR) for at least 30 minutes on 5 or more days a week, for a total of 150 minutes per week, or vigorous-intensity exercise (60-85% of HRR) for at least 20-25 minutes on 3 or more days a week for a total of 75 minutes per week. By using the FITT guidelines as well is similar to the ACSM guidelines.
2. How long and how intense should a session be for health benefits?
Depending on your fitness level, you should do moderately-intense cardio for 30 minutes a day, five days a week, or a vigorously-intense cardio for 20 minutes a day, three days a week. This will help you stay fit and healthy, of course you have to watch what you eat as well.
3. Give an example of something that counts as cardio and something that doesn’t (but some people might think it does)?
Something that counts as cardio is running. It makes your heart strong so that it doesn’t have to work as hard to pump blood. Something that people think is good is that cardio is the ticket to faster weight loss. Its really not, You may lose weight faster doing cardio, but unfortunately it’s the wrong kind of weight. Cardio alone burns away both fat and muscle. For a lasting change, you have to integrate strength workouts into your routine. By weight training, it builds lean muscle mass and elevates your metabolism which burns more fat.
4. How many glasses of water should you drink each day?
You should be drinking eight 8-ounce glasses of water each day.
5. What is progressive overload and how does it work?
Progressive overload is “In order for a muscle to grow, strength to be gained, performance to increase, or for any similar improvement to occur, the human body must be forced to adapt to a tension that is above and beyond what it has previously experienced.” (workoutroutine.com) How this works is that if you keep lifting the same weight over and over again, your body won’t change or improve. If you keep increasing weights then your body will be will have no other choice but to make the necessary changes and improvements that will allow it to adapt to this environment and remain capable of performing these tasks.
12AmandaE 