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Aerobics can enhance your recovery from weight training by promoting blood flow and oxygen transport to your muscles. Aerobics forces oxygen through your body, upping the number and size of your blood vessels. Blood vessels are the 'supply routes' that transport oxygen and nutrients to body tissues, including muscles, and carry waste products away for muscular growth, repair and recovery. The expansion of this circulatory network is called 'cardiovascular density.

Aerobic activity: Aim for at least three 20-minute periods of aerobic exercise per week. Continuous-motion games like racquetball and handball qualify as aerobic activities, as well as jumping rope, bicycling, jogging, swimming, cross-country-skiing and brisk walking.

For many individuals, simply watching how the body feels while exercising is enough to determine the proper aerobic intensity. I recommend "warm and slightly out of breath" as the cue for aerobic activity; that is, ask yourself if you feel warm and slightly out of breath while you're exercising and if the answer is "yes," then that's good enough.



Losing muscle has more to do with inadequate diet than with excessive aerobics. If you suspect you are losing muscle there are four likely causes:You are not eating enough protein. Protein is the only nutrient that is actually used to build muscle. To stay anabolic you must eat five to six protein containing meals. Each meal should be spaced out approximately three hours apart. Research has proven that if you are physically active, you need a minimum of .8 grams to 1 gram of protein per pound of bodyweight.

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Cross-training is not intended to replace running - In other words, don't substitute three hour bike ride for a three hour long run. This is the concept of sports specificity (as a three hour bike ride won't provide the training effect needed to run a marathon). Refrain from lateral, stop and go, bounding, and high impact activities along with those with quick/sudden movements - It is crucial that you refrain from the following sports as doing so can traumatize the soft connective tissue that surrounds the knee and ankle regions: Tennis, racquetball, handball, basketball, soccer, volleyball, rugby, down-hill skiing, and aerobic dance. While this is not an exhaustive list, use common sense when deciding whether to add certain sports to your fitness regimen.Rest Days - At least one day per week should be scheduled as a complete leg rest day. Prior to your long run, this is particularly important, as it is crucial to be as rested as possible. While participating in your favorite cross-training activities can be helpful as a means of losing weight, don't overdo by skipping rest days, particularly for your legs. Over-training can lead to a variety of injuries.



“Only meditation can change the mind and the heart of the individual” - L'express.mu

Wed, 16 Apr 2008 06:00:31 GMT

L'express.mu

“Only meditation can change the mind and the heart of the individual” L'express.mu, Mauritius - Apr 15, 2008 To reach such a state we need to produce much spiritual vibration. We will be practising a meditation technique that I have named Rebirth therapy. ...

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